Young children should consume about 800 milligrams of calcium a day. But between ages 9 and 18, when bone growth speeds up, that requirement almost doubles to 1,300 mg. That's about three cups of fat-free or low-fat milk plus additional calcium-rich foods, such as broccoli, cheese, yogurt, or calcium-fortified orange juice.
and adolescents need at least 200 international units of vitamin D. Milk and
orange juice often is fortified with the vitamin; a few other foods contain it.
Sunlight is a major source. About 10 to 15 minutes of sun exposure weekly is
enough for many children, although skin pigmentation alters sun absorption so
black children need more. The goal is to get just enough sun for vitamin D
production while avoiding too much of its skin-damaging rays.
of all ages need about an hour of physical activity most days, and 10 to 15
minutes at a time can add up. Weight-bearing exercises strengthen bone,
anything from team sports like soccer to simply jumping rope or running around.
The goal is for the arms or legs to bear all the body's weight.
What Else Affects Asthma Symptoms? Diets High in Calories If you eat more calories than you burn, you’ll gain weight. That’s bad not only for your general health, but for your asthma specifically. People who are obese are more likely to have more severe asthma symptoms, take more medication, and miss more work than people who maintain a normal weight.
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