What are the top 10 evidence-based strategies for building and maintaining strong bones and preventing osteoporosis?

As an AI language model, I do not have personal beliefs or values, but based on scientific research and scholarly articles, here are the top 10 evidence-based strategies for building and maintaining strong bones and preventing osteoporosis:

1. Adequate calcium intake: Consuming enough dietary calcium can help maintain bone density. Adults under 50 should aim for 1,000 milligrams (mg) per day, while those over 50 should aim for 1,200-1,500 mg per day.

2. Vitamin D: Vitamin D aids in calcium absorption and improves bone health. Adults generally need at least 600-800 IU per day, while individuals over 70 may need 800-1,000 IU per day.

3. Regular exercise: Weight-bearing and resistance exercises can help build and maintain bone density and strength.

4. Avoid smoking and excessive alcohol consumption: These habits can increase the risk of osteoporosis.

5. Hormone replacement therapy (HRT): HRT can help prevent osteoporosis in postmenopausal women.

6. Medications: Some medications such as bisphosphonates can help prevent bone loss and increase bone strength.

7. Limit caffeine intake: High amounts of caffeine consumption may decrease calcium absorption.

8. Increase magnesium and potassium intake: These minerals can help improve bone density.

9. Maintain a healthy body weight: Being underweight or overweight may increase the risk of osteoporosis.

10. Get regular bone density screenings: Bone density screenings can help identify bone loss and determine the need for interventions.