1) An adequate calcium intake.
Consumed since adolescence is the most effective way to earn a good bone mass. Consumption of 500 mg daily increased by 20 percent of bone building. In the menopausal stage is necessary to consume between 1,000 and 1,500 mg per day. It is best to incorporate calcium naturally. If you can not do, you will need supplements that are prescribed after menopause.
2) physical activity.
It is imperative to have a healthy bone. People with osteoporosis in the vertebrae should not do weight-bearing exercise or those that might cause a fall, while those who have it can not perform any physical activity because, as striking against the bone, it will keep good sound. It is best to make 4 or 5 hours of exercise per week.
When the body is exposed to sunlight through a photochemical reaction, which produces vitamin D enables calcium to be absorbed by the tissues.