Alcohol, especially in men, will increase the risk of osteoporosis two-fold. Now for the good news. A judicious mixture of estrogen, calcium, and exercise can slow the bone loss and prevent fractures. Appropriate doses of estrogen, usually with progesterone, will slow the loss of calcium that occurs after menopause. Your doctor can prescribe how much and how often.
Postmenopausal women tend to excrete more calcium than they ingest.
1500 mg after the menopause. Twenty percent of older women take in less than 30 mg of calcium daily. Some physicians like to add a modest amount of vitamin D to enhance absorption of the calcium, but its easy to overdo the vitamin D. Physical activity is essential to bone formation and to keep it there. Do what ever exercise you like. Any kind of exercise works.