Adults need to eat a diet rich in calcium (1000-1200 mg / day) to prevent osteoporosis. The National Institutes of Health recommends even more calcium to 1,500 mg / day for 65-year-old. Foods rich in calcium are milk, yogurt, cheese, salmon, and broccoli. One glass of milk contains about 300 mg calcium
Vitamin D is cheap and free is sunlight because the body makes vitamin D when ultraviolet light touches the skin. Diligent in walking, dancing, gymnastics or jogging.