How to build strong bones

1.- Ingest at least one and a half gram of calcium per day.
2.- Avoid diets that contain animal proteins and excessive salt.
3.- Make sure you expose to solar light for at least five minutes a day. This is very important because it helps the organism to produce D vitamin.
4.- Avoid consuming bran because it inhibits calcium absorption.
5.- Consume vegetables such as spinach and beetroot because they impede complete absorption of calcium.
6.- Ingest some supplements, principally of calcium and D vitamin, to get your bones stronger.
7.- Drink abundant liquid.
8.- Sleep well.
9.- Work out regularly, specially lifting weights because they have proved to increment bone mass and strength.
10.- Avoid alcohol and tobacco.
11.- All men with more than 70 years should undergo bone density checkups.