[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-detail-91986-en":3,"doc-seo-91986-105":30,"detail-sidebar-cat-0-en-105":91},{"code":4,"msg":5,"data":6},0,"success",{"doc_id":7,"user_id":8,"nickname":9,"user_avatar":10,"doc_module":4,"category_id":11,"category_name":12,"doc_title":13,"doc_description":14,"doc_content":15,"file_id":16,"file_url":17,"file_type":18,"file_size":19,"view_count":20,"is_deleted":4,"is_public":21,"is_downloadable":21,"audit_status":21,"page_count":22,"language":23,"language_code":24,"site_id":25,"html_lang":24,"table_of_contents":26,"faqs":27,"seo_title":13,"seo_description":14,"update_tm":28,"read_time":29},91986,1099514068365,"Aurelia","https://ap-avatar.wpscdn.com/avatar/10000253d8d9f28188e?_k=1776742907772140068",7,"Healthcare","Strong Bones","This document, titled \"Strong Bones\" by Marlene Custer and illustrated by International Illustrations: Art of Reading 3.0, offers valuable insights into maintaining bone health. It emphasizes that we often overlook our bones' importance until a fracture occurs or we observe a concerning stooped posture in ourselves or others. The text highlights that broken bones, stooped posture, and pain are clear indicators of weakened bones, which can lead to significant disabilities and even mortality. Several factors contribute to bone weakness, with a poor diet being a primary cause, alongside smoking, excessive alcohol consumption, and a lack of physical activity. The document then outlines three fundamental strategies for cultivating robust bones: emphasizing a diet rich in calcium from sources like fruits, vegetables (beans, leafy greens, dried figs, almonds), fish, and chicken; ensuring adequate Vitamin D intake through oily fish (salmon, tuna), duck eggs, oranges, and prudent sun exposure; and incorporating regular weight-bearing exercises such as walking, running, and dancing. The booklet concludes with actionable advice: consciously maintaining good posture with a straight back and back shoulders, consuming plenty of calcium and Vitamin D-rich foods, and engaging in daily exercise, all of which contribute not only to stronger bones but also to an improved overall appearance and well-being.","Strong Bones  \nEnglish Health  \nStrong Bones  \nBy: Marlene Custer  \nIllustrations: International Illustrations: Art of Reading 3.0  \nEnglish  \nUSA  \nArt of Reading illustrations are cc by-nd.  \nCopyright © 2016, Marlene Custer  \n[http://creativecommons.org/licenses/by/4.0/](http://creativecommons.org/licenses/by/4.0/)  \nYou are free to make commercial use of this work. You may adapt and add to this work. You must keep the copyright and credits for authors, illustrators, etc.  \nWe do not think so much about our bones until we break one of them. Then we become very aware of them and how important they are.  \nOr, we may notice someone we know becoming more stooped and unable to stand up straight. We may wonder what is the cause.  \nBroken bones, a stooped posture, or pain are symptoms of weak bones. Weak bones can lead to disabilities and even death.  \nA number of things can lead to bones becom- ing weak. A poor diet is one of the main causes. Smoking, drinking alcohol, and lack of exercise are also causes of weak bones.  \nWe are going to look at three main ways to keep our bones strong.  \nOne of the best ways to build strong bones is to eat lots of fruits and vegetables that are rich in calcium. Beans, leafy greens, dried figs, and almonds are good examples. Fish and chicken are also good sources of calcium.  \nVitamin D is necessary for strong bones. We get vitamin D from oily fish such as salmon and tuna, from duck eggs, and oranges.  \nWe also get vitamin D by spending time in the sun.  \nThe third way you can build strong bones is by exercise. The best exercises are those that require you to put weight on your bones. Walking, running, and dancing are examples of good forms of exercise.  \nMake an effort to always stand or sit with your back straight and your shoulders back. Eat plenty of foods rich in calcium and vitamin D, and exercise every day. You will not only have stronger bones, but you will also look and feel much better.","cbCaiqwwqCTkS6p0","https://ap.wps.com/l/cbCaiqwwqCTkS6p0","pdf",481839,4,1,12,"English","en",105,"# Strong Bones\n## Causes of Weak Bones\n## Ways to Keep Bones Strong\n### Diet\n### Vitamin D\n### Exercise","[{\"question\":\"What are the main causes of weak bones?\",\"answer\":\"Weak bones can be caused by a poor diet, smoking, drinking alcohol, and lack of exercise.\"},{\"question\":\"What are good dietary sources of calcium for strong bones?\",\"answer\":\"Good sources of calcium include beans, leafy greens, dried figs, almonds, fish, and chicken.\"},{\"question\":\"How can I ensure I get enough Vitamin D for bone health?\",\"answer\":\"You can get Vitamin D from oily fish like salmon and tuna, duck eggs, oranges, and by spending time in the sun.\"}]",1784310509,30,{"code":4,"msg":31,"data":32},"ok",{"site_id":25,"language":24,"slug":33,"title":13,"keywords":34,"description":14,"schema_data":35,"social_meta":86,"head_meta":88,"extra_data":90,"updated_unix":28},"strong-bones","",{"@graph":36,"@context":85},[37,53,68],{"@type":38,"itemListElement":39},"BreadcrumbList",[40,44,48,51],{"item":41,"name":42,"@type":43,"position":21},"https://docshare.wps.com","Home","ListItem",{"item":45,"name":46,"@type":43,"position":47},"https://docshare.wps.com/document/","Document",2,{"item":49,"name":12,"@type":43,"position":50},"https://docshare.wps.com/document/healthcare/",3,{"item":52,"name":13,"@type":43,"position":20},"https://docshare.wps.com/document/strong-bones/91986/",{"url":52,"name":13,"@type":54,"author":55,"headline":13,"publisher":57,"fileFormat":60,"inLanguage":24,"description":14,"dateModified":61,"datePublished":62,"encodingFormat":60,"isAccessibleForFree":63,"interactionStatistic":64},"DigitalDocument",{"name":9,"@type":56},"Person",{"url":41,"name":58,"@type":59},"DocShare","Organization","application/pdf","2026-07-29","2026-07-17",true,{"@type":65,"interactionType":66,"userInteractionCount":20},"InteractionCounter",{"@type":67},"ViewAction",{"@type":69,"mainEntity":70},"FAQPage",[71,77,81],{"name":72,"@type":73,"acceptedAnswer":74},"What are the main causes of weak bones?","Question",{"text":75,"@type":76},"Weak bones can be caused by a poor diet, smoking, drinking alcohol, and lack of exercise.","Answer",{"name":78,"@type":73,"acceptedAnswer":79},"What are good dietary sources of calcium for strong bones?",{"text":80,"@type":76},"Good sources of calcium include beans, leafy greens, dried figs, almonds, fish, and chicken.",{"name":82,"@type":73,"acceptedAnswer":83},"How can I ensure I get enough Vitamin D for bone health?",{"text":84,"@type":76},"You can get Vitamin D from oily fish like salmon and tuna, duck eggs, oranges, and by spending time in the sun.","https://schema.org",{"og:url":52,"og:type":87,"og:title":13,"og:site_name":58,"og:description":14},"article",{"robots":89,"canonical":52},"index,follow",{"doc_id":7,"site_id":25},{"code":4,"msg":5,"data":92},[93,97,101,105,110,115,118,122,127,130,134],{"id":21,"doc_module":4,"doc_module_name":46,"category_name":94,"show_sort_weight":95,"slug":96},"Story & Novel",90,"story-novel",{"id":47,"doc_module":4,"doc_module_name":46,"category_name":98,"show_sort_weight":99,"slug":100},"Literature",80,"literature",{"id":20,"doc_module":4,"doc_module_name":46,"category_name":102,"show_sort_weight":103,"slug":104},"Exam",70,"exam",{"id":106,"doc_module":4,"doc_module_name":46,"category_name":107,"show_sort_weight":108,"slug":109},5,"Comic",60,"comic",{"id":111,"doc_module":4,"doc_module_name":46,"category_name":112,"show_sort_weight":113,"slug":114},6,"Technology",50,"technology",{"id":11,"doc_module":4,"doc_module_name":46,"category_name":12,"show_sort_weight":116,"slug":117},40,"healthcare",{"id":119,"doc_module":4,"doc_module_name":46,"category_name":120,"show_sort_weight":29,"slug":121},8,"Research & Report","research-report",{"id":123,"doc_module":4,"doc_module_name":46,"category_name":124,"show_sort_weight":125,"slug":126},9,"Religion & Spirituality",20,"religion-spirituality",{"id":125,"doc_module":4,"doc_module_name":46,"category_name":128,"show_sort_weight":125,"slug":129},"World Cup","world-cup",{"id":131,"doc_module":4,"doc_module_name":46,"category_name":132,"show_sort_weight":131,"slug":133},10,"Lifestyle","lifestyle",{"id":135,"doc_module":4,"doc_module_name":46,"category_name":136,"show_sort_weight":106,"slug":137},19,"General","general"]