There are many sources of dietary calcium. The problem with dairy products is the amount of fat. Only skim milk should be used. Green leafy vegetables, nuts, and seafood are important sources of dietary calcium. They do not contain the fat, dairy products do.
Women can also take a dietary supplement.
Taking too much calcium, however, may cause kidney stones. Many doctors recommend 45 minutes a day of such weight bearing exercise, three days a week. Older women, or women who never exercise, should start out slowly and build up to the recommended guidelines. When constructing an exercise regime, women of all ages should consult their doctor. Estrogen protects against bone loss, improves calcium absorption, and enhances the effect of exercise on the bones.