If you have more than two cups of coffee per day, have decaf

If you get little or no sun exposure, you can get vitamin D from any multiple vitamin. A few minutes of sunlight on your skin each day normally produces all the vitamin D you need. Vitamin D is also important, as it controls how efficiently your body absorbs and retains calcium.

Statistics show; ironically enough, that the countries with the highest calcium intakes actually have higher, not lower, risk of osteoporosis, compared to countries with low calcium intakes. In fact, the milk drinkers' fracture rates were slightly higher.!; Other studies support these findings. The study followed 77,761 women, aged thirty-four to fifty-nine, over a twelve-year period and found that those who drank three or more glasses of milk per day had no reduction at all in the risk of hip or arm fractures, compared to those who drank little or no milk. A landmark research report from the Harvard Nurses' Health Study showed the futility of relying on dairy products to protect the bones. Certainly, your bones need calcium, but adding calcium to your diet does little, if any, good if you are not controlling your calcium losses by avoiding animal protein and paying attention to the other factors noted above. Companies that produce dairy products and calcium supplements would like you to believe that extra calcium is the answer for strong bones. By controlling these basic factors, you can have an enormous influence on whether calcium stays in your bones or drains out of your body. The recommended dietary allowance is 200 IU (5 mcg) per day. As we will see later, sugar's effect on calcium is sufficient to increase the risk of calcium oxalate stones in the urinary tract. Sugar encourages calcium losses as well, although it has not been as extensively studied as the other five factors.

Active people keep calcium in their bones, while sedentary people tend to lose calcium. Inactivity. A study of identical twins showed that if one twin had been a long-term smoker and the other had not, the smoker had more than a 40 percent higher risk of a fracture. Smokers lose calcium. Tobacco.

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