Regular weight-bearing exercise stimulates bone formation. Good exercise choices include walking, running, jumping rope, dancing and weight lifting. Stop smoking and limit caffeine, alcohol, and soft drinks. Smoking lowers the sex hormones which stimulate bone formation. Caffeine and alcohol increase calcium loss through urine.
Soft drinks contain phosphates which block calcium absorption.
Ask your doctor about estrogen replacement therapy. With the onset of menopause comes a sharp decrease in estrogen levels, which contributes to a change in calcium balance and a rapid decrease in bone density. Women lose 10 to 15 percent of their bone mass in the first 10 years after menopause. Eat a calcium-rich diet. Our bodies cannot make calcium, so we must get it from our diet.