And spend time outdoors. Your skin produces vitamin D when it’s exposed to sunlight. Try to get 10 minutes of mid-day sun exposure daily.
Avoid smoking and drinking. Smoking increases bone loss by decreasing estrogen and by affecting calcium absorption. “And it inhibits the osteoblasts, or cells, that make bone,” says Templeton. Toss back more than two alcoholic drinks a day, and your body responds by forming less bone.
Exercise. Do strength-training and weight-bearing exercise like walking and running at least three times per week for at least a half hour at a stretch. “Weight-bearing exercise stresses the bone, stimulating more bone production,” says Templeton. “Strength-training stresses the bone where the muscles attach. And it decreases the risk of falls.”