Hey get your mind out of the gutter. I'm talking to you! Specifically the women out there. Why women? You ask....well it's because over 80% of people with osteoporosis are women. A little sexist but it is what it is. Women have smaller, and thinner bones than men; estrogen usually protects bones in women but around menopause, estrogen levels dramatically drop putting women at a very high risk of developing osteoporosis. To try to prevent this and build up your bone density you need to ingest calcium and vitamin D because our bodies do not produce it by itself. In fact we actually lose calcium through skin, nails, hair, sweat, urine and feces.....how exciting, that's called sarcasm people. So other than taking supplements you can get your calcium and vitamin D through your diet. Food such as kale, collard greens, broccoli, and okra are great examples. Also the you need to under stand that vitamin D is vital to absorbing calcium, which your body produces naturally from ultra-violet light, now I'm not saying go out and get sun cancer but around 20 minutes of sunlight a day is actually good for you. You can also use supplements and most dairy products are fortified with it. Now we get into exercise! Weight bearing exercises actually put stress on your bones and can actually make them stronger. So don't forget to lift those weights, oh and eat your greens!!!!!