Gender, race, and build, as well as lifestyle choices such as diet and exercise also influence the rate of decline. Early menopause is one of the strongest predictors for osteoporosis. However, lifestyle and medications can help maintain bone strength. Studies suggest that weight-bearing exercise can reduce bone loss. In this case, walking is a better exercise than swimming.
Medications can also reduce bone loss.
The Recommended Daily Allowance of calcium is 1,200 to 1,500 mg daily. Dairy products are a major source of calcium, an 8-ounce glass of milk provides 300 mg. If you do not eat or drink enough calcium in food, you should take a calcium tablet. To absorb calcium best, you need vitamin D and many calcium products are supplemented with it. Like calcium, the requirement for vitamin D increases with age.