Choose calcium-rich foods like:
Choose non-dairy sources of calcium as well, such as fortified soy and rice beverages, canned salmon with bones, leafy green vegetables, beans, nuts, seeds and fortified orange juice
Get enough vitamin D
Vitamin D helps you absorb calcium in foods. You can find vitamin D in:
Fortified soy and rice beverages
Fortified orange juice
Fatty fish like salmon and sardines
Fortified yogurts (check the label)
To get enough vitamin D each day, Canada’s Food Guide recommends that everyone over 2 years of age drink 500 mL (2 cups) of milk or fortified soy beverage every day. If you are over the age of 50, Health Canada also recommends a vitamin D supplement of 400 IU every day.
Get enough nutrients for healthy bones
Potassium, vitamin K and magnesium help your body absorb and use calcium. Get these important nutrients by eating a variety of healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains and fish. Protein helps to build muscle, which helps keep bones strong. Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes (beans, peas, lentils), nuts and seeds.
Aim to be active for at least 150 minutes each week. Here are some ideas to help keep your bones strong. Try:
Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis and golf.
Resistance activities like lifting weights or push-ups to help build muscle, which keeps your bones strong.
Stretching exercises like yoga and tai chi to help improve balance and coordination, which will lower your risk of falling and breaking bones