Include calcium-rich foods like milk, cheese, yogurt, kale, and broccoli in your diet. Fortified cereals, tofu, and orange juice are further sources.
Vitamin D is essential for calcium absorption. Make sure you receive enough sunlight, eat vitamin D-rich foods like fatty fish, eggs, and fortified dairy, or take a supplement.
Caffeine and soda can reduce calcium absorption and increase urine calcium excretion. Reduce your intake of these drinks to preserve calcium balance.
Smoking lowers bone density and increases fracture risk. Quitting smoking protects bones and prevents calcium loss, improving bone health.
Walking, jogging, dancing, and weightlifting promote bone growth and maintenance. Make time for 30 minutes of weightlifting most days.
Heavy drinking can impair calcium absorption and bone health. Alcohol should be moderated or avoided to prevent calcium insufficiency and related issues.
If eating alone doesn't match your calcium needs, consult a doctor about calcium supplements. Choose calcium citrate or carbonate supplements for optimal absorption.