Most of us need at least 1,000 mg each day, but men over age 65 and postmenopausal women who are not taking hormone replacement therapy need 1,500 mg. That's equal to five 8-oz glasses of milk or five cups of yogurt each day. Sardines and broccoli are also good sources of calcium. Even with careful eating, however, many people still need calcium supplements. Ask your doctor which supplement is best for you.
Sunshine helps the body produce vitamin D, which is important for building bones.
About 15 minutes of sunshine a day is all that is needed to maintain a good vitamin D supply. A multivitamin tablet also can help. Exercise is very important for strengthening bones. Walking, dancing, and climbing stairs are especially good, but be careful to avoid exercise that could lead to falling. Finally, drug treatment can help .