Other tips for building strong bones and preventing bone loss

In addition to adding calcium-rich foods to your diet, there are a few other important things you can do to strengthen your bones and keep them that way.  You can also minimize the amount of calcium you lose by reducing your intake of certain kinds of foods and other substances that deplete your body’s calcium stores.
  

 For lifelong bone health, exercise is key
When it comes to building and maintaining strong bones, exercise is essential. Studies show that the risk of osteoporosis is lower for people who are active, especially for those who do weight-bearing activities at least three times a week. Exercise also increases your muscle strength and coordination, which helps you avoid falls and other situations that cause fractures.
There are many different ways to include weight-bearing exercises in your life. Some examples are walking, dancing, jogging, weightlifting, stair climbing, racquet sports, and hiking. Find something that you enjoy doing and make it a regular activity.

Minimize calcium-draining substances

There are a number of foods and substances that, when consumed in excess, drain calcium from your bones and deplete your body’s calcium stores.

• Caffeine – Drinking more than 2 cups of coffee a day can lead to calcium loss. The amount lost can have a significant impact on older people with already low calcium levels. You can buffer the effects to an extent by drinking coffee with milk.
• Animal protein – Protein is a vital part of your diet, but getting too much protein from animal sources can lead to calcium loss. To avoid weakening your bone’s calcium stores, limit yourself to 4 ounces of meat per day.
• Alcohol – Alcohol inhibits calcium absorption and disrupts your body’s calcium balance in a number of ways. Try to keep your alcohol consumption to no more than 7 drinks per week.
• Salt – Eating too much salt can contribute to calcium loss and bone breakdown. What you can do: taste your food before adding more salt and reduce processed foods, which are often high in sodium.
• Soft drinks – It’s best to avoid drinking soft drinks regularly. In order to balance the phosphates in soft drinks, your body draws calcium from your bones, which is then excreted.