The key to staying youthful and active is good nutrition and regular physical exercise. A premenopausal woman should consume about 1,000 mg of calcium daily.
Vitamin D is also very important for calcium absorption and bone formation.
According to a 1992 study, women with postmenopausal osteoporosis who took vitamin D for three years, significantly reduced their risk of spinal fractures. This issue is controversial, however, as vitamin D can cause kidney stones, constipation, or abdominal pain, especially in women with kidney problems. Fat intake should be less than 30 percent of daily calorie intake. Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and beta carotene. Persons of all ages should consume 20 to 30 grams of fiber daily.