New Delhi. Osteoporosis affects many women and men as they age, reducing bone density and increasing the risk of bone fractures, said Dr KK Aggarwal, President Heart Care Foundation of India.

Following features may put you at risk

Being older or female.

Having osteoporosis in the family.

Having a small stature or thin frame.

Being Indian

Having a prior bone fracture.

Having low sex hormone levels.

Getting insufficient exercise.

Getting insufficient dietary calcium and vitamin D.

Eating a diet that is high in caffeine, sodium and protein.

Using alcohol or tobacco.

Having eating disorders or rheumatoid arthritis.

Use of long-term drugs such as steroids.

Staying indoor most of the times

Bed-ridden for a long time

Four healthy habits

Dr Aggarwal said that it's not too late. If you make healthy changes now, it will have a tremendous impact particularly on the heart, even in middle age. Dana E  King, from Medical University of South Carolina, evaluated almost 16,000 men and women who were between the ages of 45 and 64 and specifically looked at four heart-healthy habits:

Eating at least five servings of fruits and vegetables a day

Exercising at least 2.5 hours a week

Keeping a healthy weight and

Not smoking.

During four years of follow-up, they found that those who adopted the four healthy habits were 40 percent less likely to die and 35 percent less likely to suffer heart problems than those who did not adopt the beneficial habits.

The findings were published in The American Journal of Medicine.

 The diet should not only be rich in fruits and vegetables but also whole grains, omega 3 fatty acids, and other poultry and unsaturated fats -- like vegetable oils and nuts.