Adults should be getting 1,000 mg of calcium every day. Calcium is the most important mineral for maintaining bone health, because bones use calcium to remain strong and prevent bones from becoming brittle. Men over 50 and women over 70 need more calcium 1,200 mg per day. Foods high in calcium include dairy products, broccoli, salmon, leafy green vegetables, soy products, and cheese. You should not consume more than 2000 mg of calcium a day. Side effects of calcium supplementation include constipation, indigestion, and increased risk of kidney stones. Scientists are still figuring out how much vitamin D is optimal in a diet, but you should get at least 600 international units per day. Healthy teens and adults can have up to 4,000 IU per day. The main way to do this is by getting sunlight. If you cannot get sunlight, talk to your doctor about other ways to get vitamin D. The use of vitamin D supplements is controversial, so your doctor may offer specific advice. This doesn't mean tanning, which is quite unhealthy for your skin and can cause cancer. It only takes a short time to get enough vitamin D as little as 15 minutes depending on your skin type and where you live. A healthy diet includes a balance of lean protein, whole grains, and fruits and vegetables. Trace amounts of these elements have been shown to be prevalent in bones. There are foods you can eat to increase your levels of manganese, zinc, and copper. Foods high in manganese include nuts, shellfish, dark chocolate, soybeans, and sunflower seeds. Beef, shellfish, and peanuts are foods that are high in zinc. Copper is prevalent in foods like calamari, lobster, sun dried tomatoes, and oysters. The body needs to remain hydrated to be healthy. Hydration benefits your entire body, especially your organs and joints, and has been shown to reduce the risk of osteoporosis. The amount of fluids you need is based on various factors, but women should generally have nine cups per day, and men 13. Having at least eight on any given day is good, but try for more. Salt, soda, carbonated drinks, caffeine, and hydrogenated oils should be consumed in moderation. They are known to diminish calcium content in bones. They have numerous other drawbacks for your health, so it is best to avoid them in most situations. You should be consuming a maximum of 5,000 IUs (international units) of Vitamin A per day. To avoid consuming too much Vitamin A, eat fewer eggs or egg whites only, switch to non-fat or low-fat dairy products and check the concentration of Vitamin A in your multivitamin supplements. This compound is important to bone growth, but too much actually contributes to bone loss. Teenage and adult males should get about 3,000 IU of Vitamin D, and teenage and adult females around 2,310. For your reference, an ounce of cheddar cheese contains about 300 IU of Vitamin A, and a cup of whole milk 500.

Summary: Consume foods and drinks high in calcium. Get plenty of vitamin D. Eat a healthy diet rich in manganese, zinc, and copper. Drink at least eight glasses of clean water every day. Avoid excessive amounts of harmful substances. Consume the right amount of Vitamin A.

Write about something that means something to you; there's no point writing about something you have never experienced or know nothing about. Make it relatable to you; after all, a good story comes from the heart. Always keep a notepad and write words/phrases that inspire you. Give the characters interesting characteristics and make them relatable to you. They could be a person you know or a person you have imagined. Have the characters change, just like people do in real life. As the story unwinds put the characters in different situations that shows a different side to them. Don't go for the same plot and ending. Be unique make your story end in an unpredictable way.

Summary: Write from experience. Keep paper handy. Bring the characters to life. Give the characters depth. Make it unique.

Make sure you are watching a scary movie with other people close by you. Invite more friends, family, or even pets if you're watching the movie at home. Talk to friends about the movie and whether or not they think they'll get scared. It can help to know that most people get scared by horror movies, whether they admit it or not, because that's the purpose of scary movies! If you're watching in a movie theater, make sure you have people you know on either side of you, if possible, without empty seats, strangers, or an aisle next to you which could make you feel less comfortable. You can even ask a friend if they're okay with you squeezing their hand or getting closer to them during scary parts. Most people are happy to help you feel at ease! Watch it with your girl/boyfriend; scary movies are often something that people bond over. See a movie in a room with the lights on, if possible. Get comfortable on a couch, chair, or the floor so you feel more safe. Avoid watching the movie while it's dark outside, or when you have to go to sleep directly afterwards. Watch a DVD during the day, or catch a matinee at a theater. Sit in a place next to the wall. You don't want to feel like something is behind you. You can even encourage watching a movie in a room of the house where other things are going on around you. This might help to distract you and remind you of reality during the movie. Wear a comfortable hoodie sweatshirt or other item of clothing that makes you feel warm and secure. Wrap yourself in a blanket if you want, or hug a pillow to your chest. Wear a hoodie to a movie theater as a way to stay warm in the typically cold space, stay comfortable, and even hide your face with the hood if you want to. Share a blanket with a friend to help you feel close to someone and be extra warm. Warmth and comfort will help the shivers or vulnerable feeling you get when you're scared. Get familiar with the movie you're watching before you see it in the theater or in someone's home. Knowing more about what will happen in the plot will help you be less surprised by the scary parts. Watch a trailer, and any other available scenes from the movie you can find online. You will already be prepared for the scary visuals that they often show in the trailers if you watch them beforehand. You can even listen to the soundtrack beforehand if it's available online. Do a happy, simple activity during the day while you listen to it and it won't seem threatening. The soundtrack often makes scary parts of the movie much scarier, but not if you take the fear out of the music ahead of time. If you've already seen the movie, you can still refresh your memory by reading or watching content related to it, or just know that you will likely be less scared by something you've already seen.
Summary: Watch with friends. Watch in a well-lit, comfortable place. Get a blanket or hoodie. Read about the movie.