How to avoid osteoporosis?'  

A healthy diet rich in calcium of around 1,000mg to 1,500mg, as per experts magnesium and vitamin D is essential. Dairy products, chicken and fish, tofu and nuts are a good source of protein, calcium and lysine. Also include lots of fruits and vegetables in your diet. Do weight-bearing exercises such as walking, weight training, swimming etc. These exercises will help strengthen the bones.