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a) Balanced diet rich in calcium and vitamin D
b) Weight-bearing exercise (such as walking)
c) Healthy lifestyle with no smoking or excessive alcohol intake
d) Calcium and Vitamin D supplements.
The Vitamin D rich diet is;
1) Fortified dairy products,
Sunlight (15 min/day for 3-4 days/wk) is good source by which our skin makes the vitamin D.
Calcium rich diet is;
1) Dairy products,
2) Fish with small bones,
3) Dark, leafy green vegetables (mustard greens, kale);
4) Corn tortillas,
5) Calcium-set tofu