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1. Drink Less Alcohol – Consuming more than three half-glasses of wine a week has been shown to relate to a variety of health problems in women including an increased risk of breast cancer. Drinking alcohol also causes an increase in bone loss and a decrease in the body’s ability to absorb calcium.

2. Eat More – There is such a thing as being too thin. Women that are underweight possess fewer pounds to add stress to the skeleton and promote the growth of new bone. Additionally, those that are underweight often consume a diet deficient in nutrients and minerals necessary for promoting healthy bone growth.

3. Reduce Salt Intake – Salt causes calcium to be excreted at a faster rate. Not only does this limit the amount of the calcium you ingest being effectively used by your body, but it can also put you at a higher risk of getting kidney stones.

4. Use Bone-Building Exercises – Consult with a physical therapist or an experienced personal trainer to create an exercise program containing exercises that help you build strength and avoid weaknesses.

To avoid straining yourself or other injuries it is important to practice proper warm up and cool down techniques. Use stretching exercises that work best for you. If you find certain exercises cause you discomfort, consult with a physical therapist or trainer to find ways to avoid hurting your body.

After you have found out what you can safely do in your current health and fitness condition, start adding weight-bearing and strengthening exercises to your fitness routine. This can include walking, cycling, and using gym equipment that makes you use your own body weight to promote your bones to become stronger.

Start out slow by doing a little exercise everyday unless you have discomfort. As you build up strength and endurance begin working out for longer periods and at more strenuous levels.

Incorporating weigh lifting exercises two to three times a week can also help you build up muscle. For best results and to avoid injury, it is a good idea to begin weight lifting exercises with a trainer until you feel comfortable doing the routine on your own.

5. Buddy Up – Make a pact with a friend or a group of friends to improve your bone health and overall health. Be the initiator and start a group to help you all lead healthier lifestyles. By supporting each other you likely to be more successful at getting exercise in daily.

6. Increase Daily Activity – Make your daily life more active by discovering ways to add more activity into your daily routine. This can include doing things like climbing stairs instead of using the elevator, getting off the bus or subway a mile before your destination, and doing more physically active things such as gardening, walking the dog, walking to the post office, and walking to a friend’s house.

7. Consume More Calcium and Vitamin D – Add more calcium and vitamin to your diet through food and supplements. Before taking calcium products first consult with your doctor, especially if your blood calcium levels are normal and you have never had a kidney stone.

8. Limit Your Phosphate Intake – Mineral phosphorus is in a wide variety of foods. In small doses it helps with healthy bone development. However, high levels of phosphate can interfere with calcium absorption. Since a lot of phosphate additives are found in the American diet, it is especially important to read labels of processed foods and drinks you consume.

9. Take a Daily Magnesium Supplement – Magnesium is a key mineral supplement for building bones. It can also help limit the constipation side effect that some people get when they start taking calcium supplements. Those that experience constipation or a worsening of constipation when the begin taking calcium supplements, should stop taking them for a while and first improve their colon function.

Increasing the amount of fiber in your diet can help decrease constipation instances. This can be done by adding Fiber One Cereal with Activa Yogurt and two tablespoons of ground flax seed to your breakfast every day. Using a stool softener such as Colace one to three times a day can also help relieving constipation as does drinking at least 32 ounces of water daily. You should also avoid foods that can cause constipation, such as pasta and bread. Having steamed or dried prunes as an afternoon snack can also help with constipation. After your bowel function has been regulated, slowly reintroduce calcium supplements along with magnesium supplements to your diet. This time do not cease taking calcium just because you experience constipation.

10. Don’t Lie to Yourself – To really make a difference in your bone density without medications, you must be truly committed to your goal. This means committing to a new lifestyle that includes taking calcium and vitamin D, changing your diet to add good stuff and removing bad stuff, and beginning a daily exercise program.

After 18 months of being committed to your new lifestyle, retake your bone density test. If you bone density is stable, then keep up your commitment. If your bone density has gotten worse, than you may need to consider medications to stabilize your bone density.