Daily calcium

To get the recommended 1,000-1,200 mg of calcium per day, women should consume three servings of milk products (1portion=1 cup/250 mL of milk, 6 oz/175 g of yogurt or 1 oz/45 g of cheese). If you don’t like milk products, you can replace each of the three portions with a 300 mg calcium supplement and try other sources of calcium.

Sleep stealers

Beware of factors that rob you of a good night’s sleep: Arguments before bedtime, caffeine, sugar, vitamin C and intense exercise.To relax, take a hot bath, drink a cup of herbal tea or a glass of milk and read. A drop of lavender or orange oil on your sheets can also help bring sweet slumber.

Growing bones

Gardening is a great exercise for building bone density because of all the bending and lifting. Taking care of your flowers just once a week can reduce the risk of osteoporosis.

Calcium intake and age

A woman in her 20s needs about 1,000 mg of calcium a day. By her 30’s a woman’s bones stop growing, so it’s wise to build a reserve of bone and calcium that’ll be needed in the future. Exercise can help. Women in their 40’s can start to lose bone density. Dairy foods, leafy green vegetables, fish, and even non-dairy products that are fortified with calcium help to boost calcium-intake.

Cut the caffeine

Your chances of developing an irritated bladder can double if you’re drinking more than four cups of caffeinated coffee each day. Caffeine in tea, chocolate and cola are also irritants.