Exercise and Sunshine Part of the Program

Those elements include not only diet, but exercise and sunlight as well, Donadio says.

Those who exercise on a "regular and ongoing" basis have a significantly lower risk of osteoporosis, says Donadio, who recommends walking for at least 30 minutes a day, and preferably outdoors to get the benefits of sunlight, which provides natural vitamin D. Strength training, movement techniques such as tai chi (which improves balance and coordination, thereby reducing the risk of falls), even sexual activity can improve your bone health by increasing your estrogen levels.

The less stress you feel, the better, Donadio says, since stress hormones, especially cortisol, deplete calcium reserves.