Can bone loss be prevented? Most of us think about thinning bones as a natural part of mid-life that can't be prevented. While it's true that there are a few contributors to bone strength that are out of our control--like our family history and declining estrogen levels--there are multiple lifestyle activities we can incorporate into our daily lives to keep our bones strong. It's never to early, or too late!

The three pillars of lifestyle that support healthy and strong bones are:

1. Calcium intake
2. Vitamin D intake
3. Weight-bearing physical activity

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Most adults need 1000 mg of calcium every day (post-menopausal women need about 1200 - 1500 mg daily). It's best to get calcium from food, and while dairy products are the most concentrated form of calcium, dark green vegetables, and some nuts and seeds can contribute dietary calcium. If you don't consume dairy products, you'll have to work harder to maintain adequate calcium intake.

Where is calcium found in the diet?

Dairy foods, including milk, yogurt, and hard cheeses contain about 300-400 mg calcium per serving. Fat free, low fat, or full fat products all have the same amount of calcium. Cottage cheese is not calcium-rich and joins the "calcium-fortified" food category.

Broccoli has about 180 calories per cup, while 2 cups of arugula have 250 mg. Nuts and seeds have 50-100 mg per ounce, while 1 cup of dried figs contains 300 mg of calcium. If you're a lover of bony fish--like sardines, and canned salmon--you'll get nearly a glass of milk's worth of calcium in a 3 ounce serving.

Calcium fortified foods--those that don't normally contain calcium, but to which some is added--include orange juice, cottage cheese, cereals, soy milk and brown rice.

The Connection Between Vitamin D and Bone Health

While Vitamin D is linked to good health in many ways, when it comes to bone health, its main role is to enhance the absorption of calcium into the digestive tract. Most foods are very low in Vitamin D, which is not a surprise, once you know that it can be synthesized in the skin, when exposed to sunlight (without sunscreen). Just 10-15 minutes a day provides enough vitamin D to meet daily requirements. While 400 IU is still the official requirements, mid-life women and older are recommended to consume 800 IU daily. But with sunscreen and increased time spent indoors we often need supplements. Dairy products are vitamin D fortified--providing a real "double duty" food. Fatty fish like salmon and mackerel are also Vitamin D rich. Smaller amounts are found in mushrooms, shrimp, and eggs. A daily multiple vitamin pill is fortified with 400 IU of vitamin D, as is almost all types of calcium supplements.