Eat fresh produce: <p>People who consume five or more servings of fresh produce per day have higher bone density levels than people who skimp on their fruits and vegetables. Dark green leafy vegetables, such as spinach and kale, are high in calcium. Fruits and vegetables which are naturally high in Vitamin C (citrus, tomatoes, potatoes, strawberries, etc.) increase bone density.<p> (photo: lockstockb, sxc.hu)
- Eat fresh produce: <p>People who consume five or more servings of fresh produce per day have higher bone density levels than people who skimp on their fruits and vegetables. Dark green leafy vegetables, such as spinach and kale, are high in calcium. Fruits and vegetables which are naturally high in Vitamin C (citrus, tomatoes, potatoes, strawberries, etc.) increase bone density.<p> (photo: lockstockb, sxc.hu)
- Cut back on meat:<p> Studies show that vegetarians have higher bone density and develop osteoporosis less frequently than meat eaters. Cut back on your meat intake by eating at least one vegetarian meal each week. Beans and legumes, which are good protein alternatives, offer between 30-160 milligrams of calcium per one cup serving. <p>(photo: Greek fasolada, by Lamprinh, sxc.hu)
- Replace some of your red meat with calcium-rich varieties of fish and seafood. Shrimp and salmon are high in calcium, as well as vitamin D, which is needed for calcium absorption. <p>(photo: shrimp & vegetables, by lockstockb, sxc.hu)
- When cutting back on meat, be sure to get your required amount of protein. Protein is used by the body to build strong bones and fight osteoporosis. Diets excessively low in protein can increase your risk of developing osteoporosis. Do not go wild on the protein, as diets excessively high in protein also increase your risk for osteoporosis. The key is to eat a healthy balance. <p>(photo: southernfried, morguefile.com)
- Get your vitamin D: <p>Vitamin D builds strong bones by helping the body deposit calcium. The body produces vitamin D when you are exposed to sunlight. During the winter months when sunlight is scarce, increase your intake of vitamin D rich foods, such as fish, fortified cereals and milk, to help you reach your required 400-800 IU of vitamin D per day. <p>(photo: Jan Willem Geertsma, sxc.hu)
- Limit caffeine: <p>Excessive intake of caffeine lowers calcium absorption in the body. Do not consume caffeine at the same time as eating your dairy or other calcium-rich foods. Limit your caffeine intake to less than 300 milligrams per day. A single cup of coffee or two cups of tea per day has little to no negative effect on bones in people who have adequate calcium intake. <p>(photo: Martin Boulanger, sxc.hu)
- Use less salt:<p> People who eat diets high in salt show lower bone density levels than those who keep their salt intake to 2,300 milligrams or less per day. Calcium is lost through the kidneys when excessive amounts of salt are eaten. Reduce your salt intake by using other spices to flavor your food.<p> (photo: Michael Connors, morguefile.com)
- Drink in moderation: <p>Alcohol reduces the ability of the body to absorb calcium and Vitamin D. Women should have no more than one serving of alcohol per day. Men should limit themselves to no more than two servings of alcohol per day.<p> (photo: Erika Thorpe, sxc.hu)
- Limit cola products: <p>While experts are uncertain of the reason, people who drink excessive amounts of cola products score low on bone density scans. This is especially true in women. Do not drink cola products daily; save them for use as an occasional treat. <p>(photo: volto, sxc.hu)
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