{"id":24597,"date":"2025-12-18T00:11:48","date_gmt":"2025-12-18T00:11:48","guid":{"rendered":"https:\/\/readmore.cx\/?p=24597"},"modified":"2025-12-18T00:11:48","modified_gmt":"2025-12-18T00:11:48","slug":"24597","status":"publish","type":"post","link":"https:\/\/readmore.cx\/?p=24597","title":{"rendered":""},"content":{"rendered":"<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>Recommendation:\u00a0The amount of\u00a0calcium\u00a0you need (both from food and supplements) depends on\u00a0your gender and age.<\/p>\n<ul>\n<li>Women: age 50\u00a0and younger need 1,000\u00a0mg daily, age 51\u00a0and older need 1,200\u00a0mg daily<\/li>\n<li>Men: age 70\u00a0and younger need 1,000\u00a0mg daily, age 71\u00a0and older need 1,200\u00a0mg daily<\/li>\n<\/ul>\n<p>Sources of\u00a0calcium:\u00a0sardines and canned salmon, soybeans and tofu, almonds, cheese, milk, spinach, and orange juice.<\/p>\n<\/div>\n<\/div>\n<div class=\"b2b4a1db0d4dbedbc507\">\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<h2>8. Don\u2019t forget about vitamin\u00a0D.<\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"fe475c3f28885ceec1f1\" tabindex=\"-1\">\n<div data-test-id=\"article-image-6\"><picture class=\"b10992b7e7307cb7c32f\"><source srcset=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/webp\/737\/7bb\/fae47459f6b51689e5b8df46f7.jpg.webp 1x\" type=\"image\/webp\" \/><img loading=\"lazy\" decoding=\"async\" id=\"image16625410\" class=\"e33ce0f82f0e7404cc63\" title=\"\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/737\/7bb\/fae47459f6b51689e5b8df46f7.jpg\" alt=\"\" width=\"728\" height=\"323\" \/><\/picture>\n<div class=\"bf0a2e8fd2dd44f1e1c9\">\n<div>\n<div><\/div>\n<\/div>\n<\/div>\n<section class=\"d17df1a8ad4a418bd28a be4f2b8f955c4fc8bea6\" data-id=\"16625410\">\n<div class=\"e98cf7c6464e2e984a41\">\n<div class=\"aed62af27ad9dd3e8c03 ed99307b75b012ec4c7a e2efe1fd378420e9f526\">\n<div class=\"d2e9be9853b74c32d4d7\" data-test-id=\"new-comment-editor\">\n<div class=\"d10f0e848414f3f0b260\">\n<form class=\"bc5d2f670964baf0d1df\" data-test-id=\"comment-editor-form\">\n<div class=\"ce9be2020e1a2a183cb6\" data-test-id=\"actions-block\"><\/div>\n<\/form>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>Vitamin D\u00a0is one of\u00a0the most important micronutrients in\u00a0our bodies. It\u2019s also called the sunshine vitamin as\u00a0it\u2019s produced in\u00a0your body when you\u2019re exposed to\u00a0sunlight.\u00a0<a title=\"Vitamin D\" href=\"https:\/\/brightside.me\/tags\/vitamin-d\/\" data-link=\"tag\">Vitamin D<\/a>\u00a0is involved in\u00a0numerous processes, including brain function. It\u2019s also essential for healthy bones and teeth simply because it\u00a0helps to\u00a0absorb calcium.<\/p>\n<p>Even if\u00a0you get enough calcium but not enough vitamin\u00a0D, you are still at\u00a0risk of\u00a0getting osteoporosis and osteomalacia (softening of\u00a0the bones).<\/p>\n<p>Recommendation:\u00a0The National Institutes of\u00a0Health\u00a0(NIH) recommend 37.5 to\u00a050\u00a0mcg (1,500\u20132,000\u00a0IU) daily for children and at\u00a0least 25\u00a0mcg (1,000\u00a0IU)\/day for adults.<\/p>\n<p>Sources\u00a0of\u00a0vitamin\u00a0D:\u00a0fatty fish like tuna and salmon, dairy products, cereals, beef liver, cheese, and eggs.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<div class=\"b2b4a1db0d4dbedbc507\">\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<h2>7. Keep your normal weight.<\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"fe475c3f28885ceec1f1\" tabindex=\"-1\">\n<div data-test-id=\"article-image-9\"><picture class=\"b10992b7e7307cb7c32f\"><source srcset=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/webp\/a7d\/9c2\/de44855a0db7ef010e91a3fe3b.jpg.webp 1x\" type=\"image\/webp\" \/><img loading=\"lazy\" decoding=\"async\" id=\"image16625560\" class=\"e33ce0f82f0e7404cc63\" title=\"\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/a7d\/9c2\/de44855a0db7ef010e91a3fe3b.jpg\" alt=\"\" width=\"728\" height=\"633\" \/><\/picture><\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>A\u00a0strict diet may help you lose a\u00a0couple of\u00a0extra pounds, but it\u2019s not a\u00a0healthy way to\u00a0deal with them, and more importantly, losing weight\u00a0\u2014 especially during the early postmenopausal period\u00a0\u2014 puts your bones at\u00a0risk\u00a0of\u00a0low bone mass and increased bone loss. On\u00a0the other hand, obesity is\u00a0also a\u00a0risk factor\u00a0contributing to\u00a0bone fractures and breaks.<\/p>\n<p>Recommendation:\u00a0The best option here is\u00a0to\u00a0maintain your regular weight. Never go\u00a0on\u00a0a\u00a0crash diet or\u00a0a\u00a0low-calorie diet, and try not to\u00a0put on\u00a0too much weight, especially in\u00a0short periods of\u00a0time. Adopt a\u00a0healthy lifestyle\u00a0and opt for a\u00a0well-balanced diet plan while keeping physically active.<\/p>\n<\/div>\n<\/div>\n<div class=\"b2b4a1db0d4dbedbc507\">\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<h2>6. Exercise your bones.<\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"fe475c3f28885ceec1f1\" tabindex=\"-1\">\n<div data-test-id=\"article-image-12\"><picture class=\"b10992b7e7307cb7c32f\"><source srcset=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/webp\/71a\/1cf\/e7dfb85fbfb6e0c594bc9cd462.jpg.webp 1x\" type=\"image\/webp\" \/><img loading=\"lazy\" decoding=\"async\" id=\"image16625710\" class=\"e33ce0f82f0e7404cc63\" title=\"\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/71a\/1cf\/e7dfb85fbfb6e0c594bc9cd462.jpg\" alt=\"\" width=\"728\" height=\"830\" \/><\/picture>\n<div class=\"bf0a2e8fd2dd44f1e1c9\">\n<div>\n<div><\/div>\n<\/div>\n<\/div>\n<section class=\"d17df1a8ad4a418bd28a be4f2b8f955c4fc8bea6\" data-id=\"16625710\">\n<div class=\"e98cf7c6464e2e984a41\">\n<div class=\"aed62af27ad9dd3e8c03 ed99307b75b012ec4c7a e2efe1fd378420e9f526\">\n<div class=\"d2e9be9853b74c32d4d7\" data-test-id=\"new-comment-editor\">\n<div class=\"d10f0e848414f3f0b260\">\n<form class=\"bc5d2f670964baf0d1df\" data-test-id=\"comment-editor-form\">\n<div class=\"ce9be2020e1a2a183cb6\" data-test-id=\"actions-block\"><\/div>\n<\/form>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>After age\u00a040, our bodies start to\u00a0gradually lose their\u00a0bone mass. To\u00a0help your bones stay healthy for as\u00a0long as\u00a0possible you need to\u00a0keep them in\u00a0shape with physical activity because our bones need exercise just like our muscles\u00a0do.<\/p>\n<p>Recommendation:\u00a0The\u00a0National Institute of\u00a0Arthritis\u00a0and Musculoskeletal and Skin Diseases recommends weight-bearing types of\u00a0exercise like weight training, brisk walking, jogging, and even dancing. Consult your doctor before starting any program and remember to\u00a0listen to\u00a0your body.<\/p>\n<\/div>\n<\/div>\n<div class=\"b2b4a1db0d4dbedbc507\">\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<h2>5. Watch your caffeine intake.<\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"fe475c3f28885ceec1f1\" tabindex=\"-1\">\n<div data-test-id=\"article-image-15\"><picture class=\"b10992b7e7307cb7c32f\"><source srcset=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/webp\/220\/e68\/1d161c5e1f9a1a684dabee9e80.jpg.webp 1x\" type=\"image\/webp\" \/><img loading=\"lazy\" decoding=\"async\" id=\"image16626010\" class=\"e33ce0f82f0e7404cc63\" title=\"\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/220\/e68\/1d161c5e1f9a1a684dabee9e80.jpg\" alt=\"\" width=\"728\" height=\"286\" \/><\/picture>\n<div class=\"bf0a2e8fd2dd44f1e1c9\">\n<div>\n<div><\/div>\n<\/div>\n<\/div>\n<section class=\"d17df1a8ad4a418bd28a be4f2b8f955c4fc8bea6\" data-id=\"16626010\">\n<div class=\"e98cf7c6464e2e984a41\">\n<div class=\"aed62af27ad9dd3e8c03 ed99307b75b012ec4c7a e2efe1fd378420e9f526\">\n<div class=\"d2e9be9853b74c32d4d7\" data-test-id=\"new-comment-editor\">\n<div class=\"d10f0e848414f3f0b260\">\n<form class=\"bc5d2f670964baf0d1df\" data-test-id=\"comment-editor-form\">\n<div class=\"ce9be2020e1a2a183cb6\" data-test-id=\"actions-block\"><\/div>\n<\/form>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>If\u00a0you, just like millions of\u00a0people worldwide, can\u2019t imagine your morning without a\u00a0cup of\u00a0coffee, you must know that there is\u00a0such a\u00a0thing as\u00a0too much\u00a0caffeine, especially for your bones.\u00a0Studies\u00a0suggest that caffeine (when taken in\u00a0large amounts) can reduce your bone density in\u00a0small amounts.<\/p>\n<p>Recommendation:\u00a0Doctors\u00a0assure\u00a0us that it\u2019s safe for an\u00a0average adult to\u00a0have up\u00a0to\u00a0400\u00a0mg of\u00a0caffeine (4\u00a0cups of\u00a0brewed coffee) a\u00a0day. So\u00a0if\u00a0you have 4\u00a0or less, there\u2019s nothing to\u00a0worry about. If\u00a0you drink more than that, your bones might suffer.<\/p>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<h2>4. Your bones need Omega-3.<\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"fe475c3f28885ceec1f1\" tabindex=\"-1\">\n<div data-test-id=\"article-image-18\"><picture class=\"b10992b7e7307cb7c32f\"><source srcset=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/webp\/a0e\/6f7\/e0453f58258dc5eea6ac319185.jpg.webp 1x\" type=\"image\/webp\" \/><img loading=\"lazy\" decoding=\"async\" id=\"image16626160\" class=\"e33ce0f82f0e7404cc63\" title=\"\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/a0e\/6f7\/e0453f58258dc5eea6ac319185.jpg\" alt=\"\" width=\"728\" height=\"241\" \/><\/picture><\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>Combined with moderate physical activity,\u00a0Omega-3\u00a0fatty acids have a\u00a0significant effect on\u00a0bone mineral density. They boost the production of\u00a0bone-forming cells called osteoblasts. Plus, polyunsaturated fatty acids can help\u00a0reduce\u00a0joint pain from osteoporosis and rheumatoid arthritis.<\/p>\n<p>Recommendation:\u00a0According to\u00a0the\u00a0National Institute of\u00a0Health, an\u00a0average adult (age\u00a018+) needs 1.6\u00a0g (male) and 1.1\u00a0g (female) of\u00a0Omega-3 per day.<\/p>\n<p>Sources of\u00a0Omega-3:\u00a0fatty fish like mackerel, seafood, walnuts, chia seeds, etc.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<div class=\"b2b4a1db0d4dbedbc507\">\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<h2>3. Consider taking a\u00a0collagen supplement.<\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"fe475c3f28885ceec1f1\" tabindex=\"-1\">\n<div data-test-id=\"article-image-21\"><picture class=\"b10992b7e7307cb7c32f\"><source srcset=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/webp\/820\/abf\/fdc0cc53b1a2c7212630c7fdad.jpg.webp 1x\" type=\"image\/webp\" \/><img loading=\"lazy\" decoding=\"async\" id=\"image16626310\" class=\"e33ce0f82f0e7404cc63\" title=\"\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/820\/abf\/fdc0cc53b1a2c7212630c7fdad.jpg\" alt=\"\" width=\"728\" height=\"276\" \/><\/picture><\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>Did you know that your organic bone mass is\u00a090%\u00a0collagen? As\u00a0you age, in\u00a0addition to\u00a0the loss of\u00a0bone density, the collagen level in\u00a0your body reduces dramatically, which may eventually lead to\u00a0brittle bones and fractures.<\/p>\n<p>Recommendation: To\u00a0get collagen naturally, include fish, bone broth, and bell peppers in\u00a0your diet plan. But since it\u2019s very hard to\u00a0get the required amount of\u00a0collagen from these products, you may want to\u00a0try the supplements and follow the directions on\u00a0how much to\u00a0take. Before trying the supplement, consult your doctor.<\/p>\n<p>Sources of\u00a0collagen:\u00a0bone broth, gelatin, bell peppers, citrus fruits, eggs, pumpkin seeds, etc.<\/p>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<h2>2. Consume enough protein.<\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"fe475c3f28885ceec1f1\" tabindex=\"-1\">\n<div data-test-id=\"article-image-24\"><picture class=\"b10992b7e7307cb7c32f\"><source srcset=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/webp\/afb\/5c0\/a29fc952adbfecf52121ffd840.jpg.webp 1x\" type=\"image\/webp\" \/><img loading=\"lazy\" decoding=\"async\" id=\"image16626460\" class=\"e33ce0f82f0e7404cc63\" title=\"\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/afb\/5c0\/a29fc952adbfecf52121ffd840.jpg\" alt=\"\" width=\"728\" height=\"300\" \/><\/picture><\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>Numerous studies have shown that\u00a0protein intake\u00a0is\u00a0directly associated with a\u00a0higher index of\u00a0bone density. In\u00a0fact, calcium and protein work together to\u00a0maintain your bone health.<\/p>\n<p>Recommendation:\u00a0According to\u00a0Harvard Health, the recommended dietary allowance for protein is\u00a00.8 grams per kilogram of\u00a0body weight. In\u00a0other words, 10% of\u00a0your daily intake should be\u00a0protein-based foods and drinks.<\/p>\n<p>Sources of\u00a0protein:\u00a0seafood, white-meat poultry, milk, cheese, eggs, beans, etc.<\/p>\n<\/div>\n<\/div>\n<div class=\"b2b4a1db0d4dbedbc507\">\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<h2>1. Limit your salt intake.<\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"fe475c3f28885ceec1f1\" tabindex=\"-1\">\n<div data-test-id=\"article-image-27\"><picture class=\"b10992b7e7307cb7c32f\"><source srcset=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/webp\/513\/168\/4ba19b5594ad930de05100e708.jpg.webp 1x\" type=\"image\/webp\" \/><img loading=\"lazy\" decoding=\"async\" id=\"image16626610\" class=\"e33ce0f82f0e7404cc63\" title=\"\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/513\/168\/4ba19b5594ad930de05100e708.jpg\" alt=\"\" width=\"728\" height=\"382\" \/><\/picture>\n<div class=\"bf0a2e8fd2dd44f1e1c9\">\n<div>\n<div class=\"c1360367fa1afb5be3e8 d6e6c99797533fcec215\" data-test-id=\"article-image-27\">\n<div class=\"f49bbb662258b3552297 db2eeaab516f8c77c743\" title=\"Share on Pinterest\" data-test-id=\"share-button-pinterest\"><\/div>\n<div class=\"b7cdcc8527cbdf90a34e db2eeaab516f8c77c743\" title=\"Share on Telegram\" data-test-id=\"share-button-telegram\"><span style=\"font-size: 1.0625rem;\">Japanese scientists state that excessive sodium intake puts your bone health at risk. Most of us get sodium from regular table salt, which is bad because salt causes a loss of calcium which can eventually lead to weak, brittle bones. So in order to prevent osteoporosis, try to reconsider your diet \u2014 and your sodium intake in particular.<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>Recommendation: The American Heart Association\u00a0recommends\u00a0no\u00a0more than 2,300\u00a0mg a\u00a0day and an\u00a0ideal limit of\u00a0no\u00a0more than 1,500\u00a0mg per day for most adults.<\/p>\n<\/div>\n<\/div>\n<div class=\"b2b4a1db0d4dbedbc507\">\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<h2>Bonus:<\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"fe475c3f28885ceec1f1\" tabindex=\"-1\">\n<div data-test-id=\"article-image-30\"><picture class=\"b10992b7e7307cb7c32f\"><source srcset=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/webp\/b2e\/549\/a6c3a2506f8353dbe0050e44e0.jpg.webp 1x\" type=\"image\/webp\" \/><img loading=\"lazy\" decoding=\"async\" id=\"image16626760\" class=\"e33ce0f82f0e7404cc63\" title=\"\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/b2e\/549\/a6c3a2506f8353dbe0050e44e0.jpg\" alt=\"\" width=\"728\" height=\"382\" \/><\/picture>\n<div class=\"bf0a2e8fd2dd44f1e1c9\">\n<div><\/div>\n<div>\n<div class=\"c1360367fa1afb5be3e8 d6e6c99797533fcec215\" data-test-id=\"article-image-30\">\n<div class=\"be16fad3228de662dcb1 db2eeaab516f8c77c743\" title=\"Share on Facebook\" data-test-id=\"share-button-facebook\"><\/div>\n<div class=\"c7067798e364d8b5da53 db2eeaab516f8c77c743\" title=\"Share on WhatsApp\" data-test-id=\"share-button-whatsapp\"><\/div>\n<div class=\"b7cdcc8527cbdf90a34e db2eeaab516f8c77c743\" title=\"Share on Telegram\" data-test-id=\"share-button-telegram\"><span style=\"font-size: 1.0625rem;\">Now that you know how to help your body keep your bones stronger for longer, we thought it would be useful to know that there are some factors that put you at higher risk, and you can\u2019t do anything about them, unfortunately.<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<ul>\n<li>Gender:\u00a0Studies\u00a0prove that women (age\u00a050+) are 4\u00a0times more likely to\u00a0have osteoporosis than men of\u00a0the same age.<\/li>\n<li>Age:\u00a0We\u00a0start to\u00a0lose bone mass after we\u00a0turn 40. Although it\u2019s an\u00a0ongoing process that takes time, it\u2019s probably the best time to\u00a0finally adopt a\u00a0healthy lifestyle and realize the importance of\u00a0regular physical activity.<\/li>\n<li>Family history:\u00a0Unfortunately, if\u00a0either of\u00a0your\u00a0parents\u00a0has been diagnosed with osteoporosis, it\u00a0means you also have a\u00a0genetic predisposition to\u00a0get the disease.<\/li>\n<li>Ethnicity:\u00a0Asian and Caucasian women are at\u00a0higher risk\u00a0of\u00a0developing osteoporosis than women of\u00a0other ethnic backgrounds.<\/li>\n<\/ul>\n<p>If\u00a0you\u2019re in\u00a0any of\u00a0these risk groups, you\u2019d better take your bone health even more seriously!!<\/p>\n<\/div>\n<\/div>\n<div class=\"b2b4a1db0d4dbedbc507\">\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<div class=\"e3e97b9450df01a5908a\"><\/div>\n<\/div>\n<div>\n<div class=\"e599d42b92530cddc130 d678c9ac111a6390ff29\">\n<p>Don\u2019t postpone your health, and even if\u00a0you\u2019re still in\u00a0your 20s, start looking out for your bones today! Share this article with your friends who take their bone health seriously.<\/p>\n<\/div>\n<\/div>\n<div class=\"pvc_clear\"><\/div>\n<p id=\"pvc_stats_24597\" class=\"pvc_stats total_only  \" data-element-id=\"24597\" style=\"\"><i class=\"pvc-stats-icon medium\" aria-hidden=\"true\"><svg aria-hidden=\"true\" focusable=\"false\" data-prefix=\"far\" data-icon=\"chart-bar\" role=\"img\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\" class=\"svg-inline--fa fa-chart-bar fa-w-16 fa-2x\"><path fill=\"currentColor\" d=\"M396.8 352h22.4c6.4 0 12.8-6.4 12.8-12.8V108.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v230.4c0 6.4 6.4 12.8 12.8 12.8zm-192 0h22.4c6.4 0 12.8-6.4 12.8-12.8V140.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v198.4c0 6.4 6.4 12.8 12.8 12.8zm96 0h22.4c6.4 0 12.8-6.4 12.8-12.8V204.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v134.4c0 6.4 6.4 12.8 12.8 12.8zM496 400H48V80c0-8.84-7.16-16-16-16H16C7.16 64 0 71.16 0 80v336c0 17.67 14.33 32 32 32h464c8.84 0 16-7.16 16-16v-16c0-8.84-7.16-16-16-16zm-387.2-48h22.4c6.4 0 12.8-6.4 12.8-12.8v-70.4c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v70.4c0 6.4 6.4 12.8 12.8 12.8z\" class=\"\"><\/path><\/svg><\/i> <img loading=\"lazy\" decoding=\"async\" width=\"16\" height=\"16\" alt=\"Loading\" src=\"https:\/\/readmore.cx\/wp-content\/plugins\/page-views-count\/ajax-loader-2x.gif\" border=0 \/><\/p>\n<div class=\"pvc_clear\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Recommendation:\u00a0The amount of\u00a0calcium\u00a0you need (both from food and supplements) depends on\u00a0your gender and age. Women: age 50\u00a0and younger need 1,000\u00a0mg daily, age 51\u00a0and older need 1,200\u00a0mg daily Men: age 70\u00a0and younger need 1,000\u00a0mg daily, age 71\u00a0and older need 1,200\u00a0mg daily Sources of\u00a0calcium:\u00a0sardines and canned salmon, soybeans and tofu, almonds, cheese, milk, spinach, and orange juice&#8230;.<\/p>\n<p class=\"more-link-wrap\"><a href=\"https:\/\/readmore.cx\/?p=24597\" class=\"more-link\">Read More<span class=\"screen-reader-text\"> &ldquo;&rdquo;<\/span> &raquo;<\/a><\/p>\n<div class=\"pvc_clear\"><\/div>\n<p id=\"pvc_stats_24597\" class=\"pvc_stats total_only  \" data-element-id=\"24597\" style=\"\"><i class=\"pvc-stats-icon medium\" aria-hidden=\"true\"><svg aria-hidden=\"true\" focusable=\"false\" data-prefix=\"far\" data-icon=\"chart-bar\" role=\"img\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\" class=\"svg-inline--fa fa-chart-bar fa-w-16 fa-2x\"><path fill=\"currentColor\" d=\"M396.8 352h22.4c6.4 0 12.8-6.4 12.8-12.8V108.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v230.4c0 6.4 6.4 12.8 12.8 12.8zm-192 0h22.4c6.4 0 12.8-6.4 12.8-12.8V140.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v198.4c0 6.4 6.4 12.8 12.8 12.8zm96 0h22.4c6.4 0 12.8-6.4 12.8-12.8V204.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v134.4c0 6.4 6.4 12.8 12.8 12.8zM496 400H48V80c0-8.84-7.16-16-16-16H16C7.16 64 0 71.16 0 80v336c0 17.67 14.33 32 32 32h464c8.84 0 16-7.16 16-16v-16c0-8.84-7.16-16-16-16zm-387.2-48h22.4c6.4 0 12.8-6.4 12.8-12.8v-70.4c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v70.4c0 6.4 6.4 12.8 12.8 12.8z\" class=\"\"><\/path><\/svg><\/i> <img loading=\"lazy\" decoding=\"async\" width=\"16\" height=\"16\" alt=\"Loading\" src=\"https:\/\/readmore.cx\/wp-content\/plugins\/page-views-count\/ajax-loader-2x.gif\" border=0 \/><\/p>\n<div class=\"pvc_clear\"><\/div>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-24597","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"a3_pvc":{"activated":true,"total_views":17,"today_views":0},"_links":{"self":[{"href":"https:\/\/readmore.cx\/index.php?rest_route=\/wp\/v2\/posts\/24597","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/readmore.cx\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/readmore.cx\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/readmore.cx\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/readmore.cx\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=24597"}],"version-history":[{"count":1,"href":"https:\/\/readmore.cx\/index.php?rest_route=\/wp\/v2\/posts\/24597\/revisions"}],"predecessor-version":[{"id":24598,"href":"https:\/\/readmore.cx\/index.php?rest_route=\/wp\/v2\/posts\/24597\/revisions\/24598"}],"wp:attachment":[{"href":"https:\/\/readmore.cx\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=24597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/readmore.cx\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=24597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/readmore.cx\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=24597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}