1. Aim for a balanced diet rich in calcium, energy and vitamins without excess protein.
2. Get your calcium each day (1 000 to 1 500 mg/day). This is important to attain peak bone mineral density in the young and prevent bone loss in the aged.
3. If required, Vitamin D can be added in a dose of 400 to 800 IU daily.
4. If you have a magnesium deficiency (diabetics, alcoholics or those who are using diuretics), take a magnesium supplement.
5. Limit your alcohol consumption.
6. Quit smoking... now!
7. Avoid drugs. These are simply toxic to bone.