Drastic changes to your eating or exercise routine don’t always create lasting results. It’s small changes made over time that can help you reach your goals. Each week, this column will help you take baby steps to good health by suggesting that you "do one thing."
What
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Get more calcium.
Why
One in five women under 30 already has low bone density or osteopenia, which is just a step away from osteoporosis, according to research from the National Osteoporosis Foundation.
How
Young women should consume 1,000 milligrams of calcium a day, which is three to four servings of dairy, milk, yogurt or cheese, said endocrinologist Kendall Moseley at Johns Hopkins Bayview Metabolic Bone Center. If diet constraints prevent you from getting enough dairy, take a calcium supplement.
Following some diet trends also can inhibit bone growth, Moseley said. For instance, losing too much body fat will stop bone renewal.
In addition, excessive amounts of caffeine, salt and alcohol can interfere with the body’s ability to retain the mineral. Drink no more than two cups of coffee and two alcoholic beverages a day. Daily sodium intake should be no more than 2,400 milligrams or about 1 teaspoon.
Women’s Health magazine
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