Most people think of calcium as the No. 1 factor in bone health—and for good reason: A recent study done by the National Institutes of Health found that half of all Americans are literally starving their bones of calcium—most of us aren’t even getting half the amount our bodies require. But protecting your bones is not simply a matter of popping a calcium supplement every day. To minimize bone loss as you age, you need to follow a complete program that includes a healthy diet along with regular exercise. The best way to protect yourself from osteoporosis is to prevent it from happening in the first place—and there are many smart, natural ways to do just that.

Diet plays a big role in caring for osteoporosis. You should eat plenty of calcium-rich foods, but contrary to what we’ve been told all these years, milk actually isn’t the best or most absorbable source of calcium. Green leafy vegetables like spinach and collard greens are much better sources.

And to help calcium do its job, throw some red and purple berries into your diet too. Cherries, raspberries, and blueberries all contain phytochemicals that have special healing properties and may help to stabilize collagen structure, which is calcium’s foundation for building strong bones and teeth.

The first food you need to stay away from is sugar. Excessive refined sugar in your system will wreak havoc on your phosophorous level and your body requires adequate phosphorus in order to absorb calcium.

Another item to cut back on is alcohol. Too much alcohol affects the gastrointestinal tract and limits its ability to absorb calcium.

Limiting animal protein will also help you keep more calcium in your system. When you eat a lot of meat, your body releases an increased amount of calcium into your urine. Salt also causes your body to lose some of its calcium supply each time you urinate, so try to limit your sodium intake as well.

And in addition to the foods listed above, some of the same herbs used to treat menopause symptoms—dong quai, fennel, and wild yam—can also help protect your bones.