Change Your Diet
Your diet should have an excess of green leafy vegetables. The best diet would be plenty of whole grains (like brown rice, barley and millet), legumes and beans. To increase the body's ability to absorb calcium, your salad should also contain lemon juice or vinegar.

You need vitamin D from the sunshine in the body. Studies have shown that women from cold weather have higher rate of the disease compared to ones from sunny climate. If you're going out, just leave the sunscreen at home since it would only block out the rays that are responsible for activating vitamin D.

Skip Milk
Contrary to popular belief, milk and dairy sources are not very good source of absorbable calcium and we will not advise you to increase them in your diet. Scandinavians are among the world's heaviest milk drinker and they have the highest rate of osteoporosis too. The reason is this: Calcium in milk is largely unable to be absorbed by the body. Pasteurization had destroyed the enzymes needed for absorption by the human guts. You'll get a better source of calcium from raw green vegetables. Generally, it's the lack of vegetables in the diet that's causing osteo.

No to Alcohol, Cigarettes
To make the matter worse, some meat eaters are also heavy drinkers or chain smokers. Alcohol and nicotine in cigarettes have been shown to interfere with the body's ability to absorb calcium. In the long term both will contribute to lower bone mass. So, the wise thing to do now is to find ways to stop those two habits gradually.

Supplements May Help
You may want to talk to your doctor about taking supplements like Calcium, Magnesium, Vitamin E or D and Zinc. Although the best source of these minerals and vitamins is from fresh fruits and vegetables, let's keep the option open.

Exercise
Don't forget this. Exercise is believed to be the best thing a women can do in her fight against this disease.