Follow a 'Bone Friendly' diet
Health does need a well balanced diet, incoporating minerals and vitamins from different food groups. You especially need to make sure your diet is rich in calcum. The best sources of calcium are milk and dairy products such as cheese and yoghurt. Non-dairy sources of calcium include green leaved vegetables, baked beans, boney fish and dried fruits.
Take regular weight-bearing exercise
Like muscles and other parts of the body, bones suffer if they are not used. They need regular weight-bearing exercise that exerts a loading impact, stretches and contracts the muscles, stimulating the bones to strengthen. Good bone building exercises include running, skipping, aerobics, tennis, even brisk walking. Try to exercise at least three times a week for a minimum of 20 minutes. If you haven't exercised for a while start gently and check with your doctor if you have other health problems and are worried about exercising.
What else can I do?
If you are a smoker - give up! Smoking has toxic effect on bones in men and women. It can cause women to have an early menopause and may increase the risk of hip fractures in later life. Stopping smoking will benefit your bones and general health and fitness.
Watch what you drink! Drinking too much alcohol is damaging to bone turnover. Limit your alcohol intake to a maximum of 28 units per a week for men and 21 units for women.
Taken from National OST - Society