Milk is the worst thing you can do. Have you had your bone density
checked? That's the first step. Most Americans get tons of calcium, what they don't get is a balance of magnesium and calcium, and too much calcium leaches magnesium out of the body. Bone health is a question of mineral balance, so the best place to start is green leafy vegetables, including seaweed, such as broccoli, kale, collards, and the like, and eat the hard stems, too, they have most of the calcium.