See the table at right for foods rich in calcium. Also, avoid taking a calcium supplement alongside high-fiber breakfast foods. No matter what your age, you can take steps to prevent bone loss. Without one of the legs, the osteoporosis prevention stool doesn't stand. To make your bones as strong as possible, you need 1,200 mg to 1,500 mg of calcium each day.
Regular periods are important in preventing osteoporosis.
Talk to your doctor if you think you might have an eating disorder or if your periods are irregular or haven't started by the time you are 16. Be sure to increase your calcium intake if you're pregnant or nursing. Most women enter menopause between ages 42 and 55. Talk with your doctor about estrogen treatment if your periods become irregular or you develop other signs of menopause, such as hot flashes. For most women, estrogen replacement therapy is a very important step toward preventing osteoporosis.