Bone health depends both on our genes and how we look after our bones. People of European and Asian origin are at greater risk of the bone-thinning disease osteoporosis.
Smoking increases the risk of osteoporosis, as does alcohol. Being underweight and being deficient in calcium and vitamin D also ups the likelihood. If your periods have stopped due to excessive dieting or exercise, you are at risk.
Get at least 700mg of calcium a day from sources like cheese, yogurt and sardines. You need vitamin D to absorb calcium. Your skin produces it in sunlight, but it is also found in oily fish. Calcium and vitamin D supplements can also help. Weight-bearing exercises, such as walking or dancing, help maintain bone strength. Cut down on drinking too.
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