Home > Newsletters > Daily: Love or hate Earth Hour? > Daily Dose: This is why your vanilla or cinnamon flavoured e-cigarette is toxic > Health-in-Motion 03 February 2016 Bone up regularly Bone up regularly! Make calcium-rich foods part of your diet – it'll keep your bones strong. Remember that your bone density declines after the age of 30. Make calcium-rich foods part of your diet - it will keep your bones strong. Remember that your bone density declines after the age of 30 and that this could lead to osteoporosis if you don't take proactive steps while you're still young. Take action: Get your daily calcium by drinking milk, eating yoghurt or cheese, or taking a supplement. The current recommended daily allowance (RDA) is 1200 milligrams, which you should combine with magnesium and vitamin D for better absorption. Aim for two to three portions of dairy per day. One 250ml glass of milk is considered to be one portion (300 milligrams). 0 More: Daily Dose: This is why your vanilla or cinnamon flavoured e-cigarette is toxicHealth-in-Motion advertisement Other news Diet and nutrition All carbs are not created equal Diet and nutrition 'Stay away from energy drinks' nutritionist advises learners News Thank you for caring News Free State hospital overcoming challenges after report of shocking infant death rate Medical Men: mental health issues are not a sign of weakness News Antibiotics during infancy may up childhood obesity risk From our sponsors Dementia and Incontinence: what you need to know Tell-tale signs you need a mattress upgrade Keen to win a R2 000 voucher? Good health begins in your gastrointestinal tract Live healthier Quit smoking » How to beat triggers that make you crave a cigarette You need to learn how to beat the behavioural, environmental and emotional triggers if you want to succeed in quitting smoking. Hygiene » Your showerhead may be bathing you in germs You probably think showering will wash away dirt and germs, but your showerhead might dump nasty bacteria on you instead that may cause lung infections.