Constrict the anus as if holding back stool for three seconds, then relax it for 10 seconds. Avoid caffeine and artificial sweeteners like aspartame, which can cause frequent urination, and bladder irritants like caffeine and fruit juices. Ingest them 30 - 60 minutes after a meal when acid is highest in the stomach. Start using calcium supplements slowly to avoid constipation and gas. Increase intake of vitamin D, which enables bones to absorb calcium.
Milk products are a good source.
Or, take either a multivitamin with 400 IUs of vitamin D or a calcium supplement with vitamin D added. Avoid cigarettes and high amounts of alcohol and caffeine, which can hamper the body s ability to build bone. Start performing weight bearing exercises two to three times a week, such as weight lifting, low-impact aerobics, walking, cycling, tennis, and dancing. Keep weight within a normal range. This information is provided for educational purposes only.