Prevent osteopenia

1 Build healthy bones in children with an active lifestyle and a diet rich in calcium and protein. 2

Have a healthy diet through adulthood. 3

Enough calcium (1500mg/day) balanced with magnesium and other minerals. 4

Sun exposure, without burning, to maintain vitamin D levels. 5 Supplements if the diet is inadequate, digestion is a problem, or if other supplements affect nutrient absorption. 6

Not smoking, ever, and minimum alcohol, especially when young. 7 Limit caffeine (two or three cups of coffee a day, maximum). 8 Do weight-bearing exercise for 30 to 60 minutes a day. 9

Have your bone density checked. Women can lose up to one-tenth of their bone mass after menopause.