No bones about it: Put the brakes on bone loss by consuming calcium (1,000–1,500 mg a day) and exposing your skin to sunlight for 15 to 20 minutes a day (for vitamin D to help you absorb calcium). Here we serve up a few foods to fortify your skeleton—and exercises bound to build bone density.
Green, leafy veggies like bok choy, spinach and kale have lots of calcium, the primary component of healthy bones.
Fortified orange juice rocks—calcium is best absorbed with acid in your digestive tract.
Moderate resistance and weight-bearing exercise build bone. So do walking and jogging.
Sardines (or salmon or mackerel) in a tin give you oceans of calcium—chew on the bones.
Dairy products are drenched in calcium and vitamin D.
A small Canadian study found that upping calcium and fiber intake helped correct diarrhea caused by nelfinavir (Viracept).