We all know that calcium is key for healthy bones. Getting enough calcium from childhood through adulthood helps build strong bones and as a consequence helps to slower bone loss when becoming older. For most people though it isn't easy to reach the daily recommended amounts of calcium through the consumption of dairy. Good non-dairy sources of calcium include fortified soy milk, beaked beans, collards, bok choy, dark leafy greens, broccoli and other sources. In some cases a supplement of calcium and vitamin D can be recommended. Don't forget that mineral water also contains good sources of calcium and other minerals. To slow down the risk of osteoporosis a healthy formula could be:
1. getting enough exercises that includes weight-bearing and muscle strengthening exercise.

Well begin this way: Move more, eat less, turn off the TV or PC and skip the sugary drinks and the salty snacks!
The key is to begin with small steps, I call them baby steps . Make little changes and follow them until you feel them as normal daily routines.
Your first goal could be to stop weight gain.
Your second goal to lose some weight through regular exercise and portion size reduction. You could simply eat less carbs (not none!) and more veggies, have fruits instead of snacks during your in betweens and water or sugarless tea instead of Ice Tea or Cola or alcohol. Give it a try!

This question isn't that easy to answer! Research shows a definite benefit of moderate alcohol consumption, especially of red wine, on heart disease prevention, however an increase in breast cancer could also have, besides other factors, a link with alcohol. If your personal family history shows cases of breast cancer, I would prefer telling you to avoid alcohol. On the other hand there are other known ways to decrease the risk of heart disease such as a regular moderate aerobic physical activity, not smoking, eating a diet rich in fruits and vegetables and low in saturated fats and trans fats. Of course also maintaining a healthy weight is something you should be monitoring.