Dr. Mehmet Oz, a surgeon and host of America’s most popular health show, The Dr. Oz Show, and Dr. Mike Oz, an orthopedic specialist at the Cleveland Clinic, have been invited to join the show. Dr. Oz and Cleveland Clinic orthopedic specialist Dr. Mike Royson recently summarized their “bone care tips” on the show. Dr. Oz and Cleveland Clinic orthopedic surgeon Dr. Mike Royson recently summarized a set of “bone care tips” from the experts on the show, which they recommend. People need 1,000 mg of calcium a day before age 50 and 1,200 mg after age 50. At least half of this should be supplemented through diet, and the other half through nutritional supplements. Dr. Royson consumes 600 mg of calcium daily, along with vitamin D3. High-quality calcium-rich foods include: skim milk products (1 cup of milk or yogurt contains about 300 mg of calcium), kale (120 mg of calcium in 1 cup when cooked), soybeans (113 mg of calcium in ½ cup), and calcium-fortified breakfast cereals and orange juice (500 mg of calcium or more per serving). Supplementation with vitamin D3 and vitamin K. Two experts recommend a daily intake of 1,000 international units of vitamin D3 through supplements. adults should take 90 micrograms of vitamin K daily through multivitamin supplements. these two vitamins help with calcium absorption and utilization. Important note:Vitamin D levels can be measured through blood tests, with a healthy standard of 50 to 80 ng/ml. Lose belly fat. A waist circumference greater than 102 cm and 89 cm for men and women, respectively, indicates the presence of excess visceral fat in the abdomen and a corresponding increase in bone marrow fat. Excess fat increases the release of compounds that cause inflammation, which in turn leads to brittle bones. Stay away from foods high in salt and carbonated beverages. Processed foods, take-out and restaurant foods are relatively high in salt and can lead to a fourfold increase in fracture risk. Both experts would eat more fresh, frozen or canned vegetables with no extra sodium added, plus a small handful of nuts each day to get the potassium that strengthens bones. Important note: Drinking just one carbonated beverage per month is enough to reduce hip bone density. The reason is that the phosphoric acid in them can cause calcium loss from the bones, and the caffeine in diet soda or regular soda can prevent calcium absorption. Active exercise. Weight training, such as walking, running and strength training, promotes bone cell development and strengthens bones. Know when to get a bone checkup: Women over 65 and men over 70 can benefit more than they hurt from a bone density test. The test can detect early signs of osteoporosis and allow for early detection and treatment. Lifestyle improvements, as well as medications as necessary, can help combat osteoporosis. Dr. Royson said a simple bone scan test can reduce the risk of hip fracture by 36 percent.