At all ages, men and women need calcium for strong bones, teeth and muscles. A lack of calcium can play a major role in causing osteoporosis.

Factors That Promote Strong Bones

• Sufficient calcium intake
• A balanced, healthy diet
• Weight control to avoid stress on bones
• Regular weight bearing exercise such as walking (not biking or swimming), at least five times a week
• Sunlight exposure at least 15 minutes a day. Sunlight heightens Vitamin D production in skin
• Avoid smoking
• Estrogen replacement therapy for some menopausal women, as directed by a physician

Tips To Increase Calcium

• Add nonfat dry powdered milk to:
  • Oatmeal
  • Cooked cereals
  • Soup
  • Casseroles
  • Spaghetti sauce
  • Pizza Sauce
  • Macaroni and cheese
  • Mashed p
  • Cornbread or muffins
  • Liquid milk
  • Homemade yogurt made from skim milk
• Add low-fat, grated cheese to salads, baked potatoes, casseroles
• Eat low-fat diet cheese (same calcium, less fat)

Ways To Boost Calcium Supplement Absorption

• Take calcium with dairy products, such as milk (lactose and Vitamin D aid absorption)
• Take calcium supplements with or after meals
• Avoid supplements with caffeine-containing foods or beverages (tea, coffee and soft drinks)
• Take supplements with Vitamin D only if you are a shut-in without daily sunlight exposure
• Take supplements at different times of day, if more than one calcium supplement is necessary