There are also other foods which contain high levels of calcium, such as bony fish or tofu and useful amounts are found in vegetables like broccoli and spinach, dried fruits such as figs or apricots and nuts and seeds. For children who are reluctant to eat dairy products, calcium can also be obtained from foods like baked beans, pizza or ice-cream. Adding a cheese topping or a cheese or yoghurt sauce to meals can also help to boost daily calcium intake. Most people should be able to get enough calcium from their diet, but for people who find this difficult, calcium supplements are an alternative. Calcium and vitamin D supplements in the elderly have been shown to reduce bone loss and fractures.
Sunlight is the main source of vitamin D, which is essential for the absorption of calcium.
Bones, like muscles and other parts of the body, suffer if they are not used. They need regular weight-bearing exercise that exerts a loading impact and stretches and contracts the muscles, stimulating bone to strengthen. Good bone building exercise includes running, skipping, aerobics, tennis and weight-training. Even a brisk walk can be of some benefit to your bones. Swimming and cycling are excellent for overall fitness but do not directly benefit bones as you are not supporting your own weight.