For healthy bones, you need to do the following:
Dietary changes:
Adequate Calcium Intake:
• Consume calcium-rich foods such as dairy products (milk, yogurt, cheese), leafy green vegetables, tofu, almonds, and cereals.
• Aim for the recommended daily intake of calcium, which varies depending on age and gender but typically ranges from 1500 to 1800 mg per day for adults.
Sufficient Vitamin D Intake:
• Ensure adequate vitamin D levels (…