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Articles in Home | Exercise & Fitness Fitness Weight Control Title|Newest|Oldest 5 Top Tips on Weight Loss  By : Terry Sandhu Weight loss is not rocket science.It is an achievable goal for anybody who takes a sensible approach. How to Prepare Your Diet for Gaining Mass  By : Derek Manuel Most ambitious bodybuilders and weight trainers will learn everything there is to know about weight lifting and do whatever it takes in the gym for results. They will work their butts off pumping iron and endure pain that the common man would coward from. However, one of the major causes of failure for even these overzealous trainees is not having a proper diet plan for building muscle mass. What's the Big Deal about SUN and Sunscreens?  By : Linda Chae Ever wonder why there are signs that say NO SUNSCREENS ALLOWED at specific beaches where you can swim with dolphins? What's the big deal about sunscreens, anyway? Well, for a start, the numerous chemicals in sunscreens, even diluted in ocean water, are considered harmful. Can you imagine the impact most sunscreens have when applied directly to human skin? All Eyes See The Benefits of Blepharoplasty Surgery  By : Dr Barry Eppley Aging eyes are very visible and contribute to false impressions about how you feel. Blepharoplasty (eyelid surgery) is a very effective surgery for returning your eyes to their previously refreshed and more vibrant state. Because of their visibility and the focal point of most human interactions, blepharoplasty offers one of the best values of all facial aging surgeries. GlaxoSmithKline Receive FDA Warning After Inspection  By : Alan Haburchak The U.S. Food and Drug Administration recently issued a warning to GlaxoSmithKline, the makers of Avandia, a type 2 diabetes drug. The warning was issued after a routine inspection turned up evidence that information from clinical trials of the drug had been withheld from the FDA. Avandia has created a controversy as it has been linked to an increase of heart disease and early onset osteoporosis. The Detox Foot Bath, Could it be the Answer for Toxins?  By : James Carden Detox Foot Bath or Detox Foot Spa the search is over and the answer is here. Find out more on how alternative health methods can improve your health and quality of life. Steroids and Teenagers  By : Steven Godlewski Few realize what some of the terrible side effects are for those who use anabolic steroids. The Truth About A Fitness Exercise Program  By : James Redder People find many reasons to procrastinate on their fitness exercise program. The excuses that are given for this are bad weather, not enough time, feeling under the weather and etc. One great technique for getting beyond that is to convince yourself that following your fitness program makes sense. Twenty One days is the magic number that usually defines the bare minimum for changing a habit. Let the twenty one days serve as a way to make yourself stronger. 3 Ways to Lose Stomach Fat  By : Craig Ballantyne Say goodbye to long slow boring cardio and learn about three new ways to burn belly fat and lose stomach fat. Get a faster workout with these three little-known techniques. All in a workout from Men's Health expert, Craig Ballantyne. Bye-Bye Bat Wings  By : Karen Sessions Bat wings dont necessarily develop with age, but age can play a role to a certain degree. Bat wings are a lack of muscles and excess skin hanging under your arm when they are stretched out to each side. Its a common problem with many women. If you apply the tactics outlined in this article, you can greatly reduce the amount of flapping skin hanging around at the back of your arms. Is Stretching The Best Exercise For You?  By : Jaks Lloyd Going through the multitude of "'on line' discourses on the benefits or otherwise of stretching it is difficult to separate and evaluate the numerous and contrary opinions expressed. Ready to Reset Your Body Weight?  By : Juanita Bellavance The number one tip for weight loss. A new tool to help you recover from pain pill addiction: Are you addicted?  By : Jeffrey T Junig Millions of people become addicted to pain pills through no fault of their own. In their rush to see more patients, doctors take the easy path of prescribing pain medicine, often inappropriately, and then blame the patient when inevitable tolerance and dependence develop. Now there is a breakthrough treatment to help those addicted to pain pills. 5 Tips to a Strong, Fit Body!  By : Brian Gurneak Overview of 5 top tips to get in the absolute best shape of your life that include resistance training, cardio prescription and sound nutritional practices. Neuro-Linguistic Programming for Fitness?  By : Ainsley Laing Neuro-Linguistic Programming is all the rage in self-help circles. Here's a simple overview of what it is and some ways it is used. The Ultimate 30 Minute Home Workout  By : Nitin Chhoda How to perform an effective 30 minute home workout. Treating Depression: Exercise Heals Depression, Anxiety And Stress  By : Maria Markella Why treat depression with antidepressants and other kind of medication when you can have better results by only exercising and performing regular physical activities? It's a fact that exercising solves various health related problems and also empowers your brain and your mental abilities. Thus helping you beat depressive emotions and stress. Professional teeth whitening  By : Michael Saville Teeth whitening is becoming more and more popular. Many people with discolored enamel are trying to find that perfect white smile they had in their youth once again. Professional teeth whitening is a process that involves drying off the teeth of the patient and then applying a bleaching agent. These professional teeth whiteners can either be thick pastes or gels, which the dentist dabs onto each tooth’s surface. What Is My Motivation To Exercise?  By : Steven Dailly What is my motivation? this article highlights what many of us at this time of year are focusing on. Losing weight, getting fit and fufilling new year's resolutions. This articles gives handy hints and tips to allow you to get the very best from your fitness workouts. Yoga Breathing Exercise Fundamentals  By : Jeff Smith Yoga breathing exercise, also called pranayama, is not only the basis of benefiting from yoga and meditation, but also gives you the most immediate, satisfying, joyous and energizing experience you may have ever uncovered. Here are the fundamentals for getting the most out of your yoga breathing techniques. Tips for Stress Reduction  By : Stephen Pierce This article examines several good tips for reducing stress in your daily life. Journey Through Illness And Beyond  By : Brenda Shoshanna Many questions arise in our minds and hearts when someone close to us is ill. These questions have many different answers, and arise in many ways. It is essential that we face these questions in order to be able to be with the person who is ill in the most healing way possible. This article explores the different questions that arise, and the journey we go on during illness. An exercise is included. Nutrient Depleted Soil Cause Nutritional Deficiencies  By : Audrey Stanton This article is about nutrient depleted soil in North America and the resultant nutritional deficiencies leading to a host of chronic illnesses. Stretch to Grow!  By : Brian Gurneak A general guide on the timing and duration of body stretches for individuals looking to help facilitate recovery, add muscle, and help improve flexibility. Stretching for Back Health  By : Dr Jacques Dallaire Expert guidelines for safe and effective back stretching - helping to increase strength and reduce your risk of back injury. The Proof of Root-Canal-Fillings Can Cause Serious Side Effects  By : Sung Lee, and George Meinig D.D.S All dentists know that sometimes arthritis and other illnesses clear up if bad teeth are extracted. However, in this case, all of her teeth appeared in satisfactory condition and the one containing this root canal filling showed no evidence or symptoms of infection. Besides, it looked normal on x-ray pictures. How Much Water Should You Drink?  By : Marc David Many times such things lead to scare tactic websites and total confusion. Which is why I think the following chart may help you to SAFELY determine how much water you need to stay properly hydrated for your activity without over consumption. Diet for Kids  By : Nitin Chhoda Helpful tips and strategies to improve eating habits in children. Cholesterol: Good, Bad or Ugly?  By : Simon Evans Cholesterol has a bad reputation for hindering your health, but is it deserved? Many researchers and physicians say no. And now there is new evidence to fuel the fire. Studies show that reducing cholesterol may do nothing to prevent death and might even increase the odds of getting Parkinson's disease. Type D Personality?  By : Ainsley Laing Research is beginning to show the effects of positive emotions on our health. Here's a discussion of them. The 12 Most Toxic Fruits and Vegetables  By : Denise Palmer Up to 20 different pesticides are used in the traditional production of the Dirty Dozen and contrary to popular belief, simply washing or peeling your fruits and vegetables doesnt guarantee elimination. Learn what 12 fruits and vegetables to avoid. What Really Makes Muscles Grow?  By : Jonathan Perez If you are someone that regularly lifts weights in a bodybuilding style workout routine in order to gain weight in the form of muscle, then you should be very concerned that you are weight training in such a manner that you accomplish that in the most efficient manner. Brain cancer  By : Darren Dunner Everyone fears the word cancer. However most types of cancers can be beaten, if you catch it up soon enough, and even if you don’t there are new treatments coming out by the minute everyday that will help you fight and successfully beat cancer. There are however some types of cancers that are more complex in nature than others, brain cancer is the one we’re speaking of and the one we will be focusing on. Posture Perfect – Tips on How to Straighten Up!  By : Jennifer Adolfs Posture Perfect - Learn the facts and then some helpful tips on how to improve your posture through simple exercises to strengthen and stretch the muscles that support your perfect posture. Improving your posture not only makes you look better but improves your breathing, reduces stress in the body, and helps you move more easily and efficiently. You May Ask – Are Kettlebells Good Strength Training Equipment?  By : What are kettlebells and are they good pieces of strength training equipment? Get the inside fitness and workout tips from a leading personal trainer. How To Renew Your Life Force  By : Steven Godlewski A lot of the time, we mistakenly let ourselves believe that we are experiencing these things because we are getting older, or because we are having a stressful time at work, or because it’s ‘flu season.’ What we seldom think about is that we should not feel this way. Sleep Paralysis Information  By : Alex Wilson Sleep paralysis is when an individual experiences a temporary paralysis of the body immediately when they wake up or prior to falling asleep. Sleep paralysis is more common in the time period right when the individual wakes up than before they fall asleep. How Do I Measure My Body Fat?  By : Jonathan Perez There are many methods used today in an attempt to determine if you are burning body fat from your weight loss program. When looking to lose weight everyone wants to see "how much" have they lost. Probiotic Advantage  By : Darren Dunner The term Probiotic comes from a combination of a Latin and Greek word. It means “favorable to life”. Probiotics is a major research project now a day. Probiotics is all about the so called “friendly germs” which are identified on a regular basis by the scientific world. Nutritional Cancer Support  By : Darren Dunner Poly-MVA which is a variant of Palladium Lipoic Acid (LAPd) complex serves as a potent nutritional support to any kind of cancer. Lot of research has been done on the subject and results prove that LAPd complex when taken as a nutritional supplement like Poly-MVA acts as a cancer deterrent. The Causes of Childhood Obesity  By : Nitin Chhoda The exploding problem of childhood obesity. What causes it and what we can do about it. Better Sleep; Tips and Herbal Remedies for a Good night's Sleep Tonight.  By : Ted Crawford Dr. Crawford reviews good sleep hygiene habits and over-the-counter safe and proven herbal remedies for a better night's sleep. The Stomach Flu - Signs, Symptoms and Treatment  By : Roger Hutchison Viral gastroenteritis, also known as "the stomach flu," is a very common infection of the stomach and intestines. Viral gastroenteritis is characterized by intense muscle aches, cramps and chills which precede nausea, abdominal pain, vomiting and/or diarrhea. The treatment of viral gastroenteritis includes rest, analgesics and re-hydration. How To Get A 6 Pack  By : Thomas Martin With all the "ab rollers", "torso tracks" and the countless other ways advertised to get your stomach six-pack flat, it's no wonder people are completely confused. Recently, we had a chance to ask a producer of one of those infomercials how they get away with such blatant lies---promising you the same taunt tummy as that professional model on TV if you do "such and such" exercise for just 8 minutes a day Want to Know About Sleep Apnea?  By : Alex Wilson This is now a problem that quite a lot of people are faced with and also need help to treat it. There are up and coming new discoveries that could help to find new ways to get treatment for these sleep breathing disorders such as sleep apnea. Depression Symptoms  By : David McEvoy There are a many different types of depression and although many of the symptoms that apply to each will be similar, there are some additional signs to look out for within each type of depressive disorder. The following is a list of some of the main types of depressive disorders and the kind of symptoms that can be associated with them. Get the WOW! Factor with Eyes That Have Allure.  By : Jaks Lloyd Sexy eyes are a magnet to getting noticed and remembered. Think of the man in your life gazing into your eyes over a glass of champagne with romantic music playing softly in the background and the lights turned down low. Suddenly a thought crosses your mind – can I get away with my eyes or are they bloodshot, dull or just ordinary looking, is my make up OK? How To Stop Smoking Tips  By : Thomas Martin First you must make your own decision to stop smoking; if you do it just to please others, you will probably fail. Make a list of the reasons why you smoke. Next to it list the reasons you want to quit. Read both lists often. To ease your determination some really effective & “easy to apply” tips are given below. Incorporate them into your routine & live a healthy life after quitting smoking. Exercise and Recovery  By : Jeffrey Rose, CMH There are special reasons why regular exercise helps those in recovery lead a healthier life. It creates a sense of well-being while detoxifying the body. The choice of exercise is instrumental in creating an enjoyable workout that you will look forward to doing, and for getting the best results in detoxifying the body. Get Rid of Flab: Exercise Tips for Getting Fit Faster  By : Learn the Top 11 Fitness Training Secrets to Build Muscle, Burn Fat and Lose Weight to Shape the Body of your Dreams for Life Eleven Holiday WeightLoss Tips  By : Irene Diamond Article on Holiday Weightloss For Sore Muscles This Works Like Crazy  By : Marc David Here's a quick checklist for helping to reduce the amount of muscle soreness you may experience. You can use one or all of these the next time you feel a little too sore from your last workout. How I Alkaline- Without a Rabbit Food Diet!  By : Dave Sherwin This article details a simple plan that anybody can use to get their alkalinity up. Many health professionals now believe that acidity in the body is the root cause of many of the health challenges people face today, and by simply getting the body more alkaline, health and vitality can be achieved by anybody. The Cheapest Supplement In The World For Building Muscle  By : Jonathan Perez Bodybuilding supplements are one of the main things that those looking to gain muscle from their workout program place their hopes on. Billions of dollars have been spent on workout supplements such as creatine, NO2, prohormones (when they were available), testosterone boosters, post workout shakes, and protein powder hoping to build muscle mass. Yes or No to Massage?  By : Robert Ryles This article discusses the pros and cons of massage from a professional Chartered Physical Therapists point of view. Hydrolyzed Collagen, Protein Hydrate  By : Bernd Friedlander California Nutritionist, Dr. Bernd Friedlander worked with the 1984 Olympic Team, and professional athletes with the Los Angeles Rams, and the Oakland Raiders. He is well known for his intuitive chiropractic work as well as his nutritional formulas. He is a frequent speaker at the annual New Living EXPO in San Francisco. His website is www.friedlandergroup.org Want to Get in the Best Shape of Your Life? Hire a Trainer!  By : Jessica Roop Learn how one fitness fanatic who swore off personal trainers before learned that a personal trainer could help her achieve fitness goals far beyond what she had experienced before. The best Omega 3 sources  By : David McEvoy First of all, it might help to have an understanding of what Omega 3 actually is. To put it very simply, Omega 3 is a family of essential fatty acids that we must have to survive, and they are Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). As we cannot synthesise these fatty acids in the body, we have to rely on our diet in order to get them Flush The Pills for Better Health  By : Steven Godlewski When you take anything in pill form, your body is only absorbing about 10 to 20% of it. The rest is eliminated as waste by the body. This is especially true for vitamins and nutrients that are in pill form. However, when you take vitamins and nutrients in liquid form, the body absorbs approximately 98% of it, allowing the nutrients Calisthenics Workout  By : Thomas Martin Calisthenics workout programs are a traditional and integral part of any training program because calisthenics workout programs require minimal" equipment and can be performed in almost any location. Calisthenic exercises & workouts, depending on how they are performed, can be used to develop flexibility, muscle strength, muscle endurance, and/or muscle power. The Core Documents every Life Coach Needs to Prove What They Say They can Produce  By : Kelly Burris Burris Life Coaching has established itself as the standard for every Certified Life Coach because of the core documents it has now made public. Every Life Coach must have the infrastructure to prove what they say they can produce and now they can with the release of these documents. Things You Should Know About Lace Wigs Before You Buy One  By : Tabitha Mwendo Wigs come in different shapes and sizes, each one to fit one. There are custom-made wigs and ready-made wigs. The use of each has its own merit and drawbacks. Fitness After Menopause  By : Nitin Chhoda This article explains the importance of, and ways to introduce exercise during menopause. Get Rid Of Man Boobs  By : Thomas Martin It's every man's worst nightmare: man boobs. You saw it on the Seinfeld episode, "The Mansierre," where Cramer developed a bra for guys who were suffering from a little too much breast development. Let's face it: No man wants to wear a bra. Getting man boobs will make you feel unattractive, and will give you a low self-esteem. Every guy knows the best way to attract a woman is by being confident, so how can you win this man boob battle Step By Step Guide On How To Order Your Customized Front Lace Wig  By : Tabitha Mwendo A custom-made lace wig is your best bet to looking great. You can choose to have any style, colour and hair type that you prefer. It is almost like choosing your clothes and accessories for a grand event. Cancer Research and Types of Cancer  By : Andrew Daigle Cancer is a disease in which the body cells grow uncontrollably because their regulatory mechanisms have been damaged. Cancer is possibly the most prevalent disease in the world today and more and more cases are diagnosed each and every year. Acne Suffering  By : Thomas Martin There are seven main factors behind an outbreak of facial or body acne. The Difference Between French ace And Swiss Lace Wigs  By : Tabitha Mwendo When you decide on wearing a wig, you have choices here as well. What will be the material of your hair, will it be a front or full lace wig, what about the hair density and colour etc. Gout. A disease of indulgence.  By : Dr Phil Hariram Gout is caused by high level of uric acid in the blood. Acute gout is a very painful and distressing condition. If you have gout, then effective treatment to control uric acid level is very important. Five Good Habits for a Healthy Life  By : Carol Stack Experiencing a healthy and long life requires several things, including a diet rich in fruits and vegetables, adequate sleep each night, exercise, plenty of water, and eliminating any bad habits that can cause disease, such as smoking and overeating. 10 Top Self-Care Tips for Transformation  By : Kate Loving Shenk Self-Care is Self-Healing. This Article Inspires Both. How to Apply Front Lace Wig  By : Tabitha Mwendo You have got yourself a great front lace wig and you’re just dying to try it on. The only problem is you are not quite sure how to go about it. Packing on the Pounds  By : Simon Evans Americans eat too much. That’s no secret. But why? A couple of interesting reports have come out lately pointing to different pieces of that puzzle. The biggest problem seems to be our lack of understanding what constitutes ‘reasonable portion’. Combating Constipation  By : Rulin Xiu, Ph.D More than 2.5 million Americans seek medical treatment for constipation every year. In fact, it’s the most common complaint patients have about their digestive system. Learn more about the causes and recommendations to help you live a healthier life. Tom Venuto's Top 10 Travel Fitness Tips, Part 2  By : Tom Venuto just because you’re traveling doesn’t mean you can’t follow your regular exercise regimen. If you want to continue to improve your physique while on the road, you can! Here are 5 more ways that I did it on my last extended business trip that you may find helpful as well. It begins with a simple decision. The Benefits of Sharing A Meal with Someone  By : Mary Desaulniers We focus a great deal on what to eat, when to eat and how to eat. But do you know that eating with someone is just as important for your health? In our fast-paced, hectic world, families are finding fewer moments for meals together and they are missing out on an opportunity to feed the body both physically and emotionally. What Types Of Acne Cleansers Are Available Today?  By : Peter Morgan There are various acne cleansers on the market today which can improve this condition and have changed many people's lives. 8 Rules Of Christmas: Healthy Holiday Eating Tips  By : Donovan Baldwin For some of us, if three words ever seemed destined NOT to go together, they must be "healthy", "holiday", and "eating". However, you can enjoy the holidays, with all the meals, and still eat in a healthy manner. Tom Venuto's Top 10 Travel Fitness Tips, Part 1  By : Tom Venuto just because you’re traveling doesn’t mean you can’t follow your regular exercise regimen. If you want to continue to improve your physique while on the road, you can! Here are 5 ways that I did it on my last extended business trip that you may find helpful as well. It begins with a simple decision. Heart Healthy Diet  By : Nitin Chhoda Some foods can harm the heart and others can do wonders for it. This article explains the importance of diet in cardiovascular health. Fitness Jump Rope Workout  By : Learn how jumping rope can improve cardio health and increase fitness levels all while having fun. 5 Reasons To Buy Custom-Made Front Lace Wigs.  By : Tabitha Mwendo Ever wondered how the celebrities manage to look so good all the time? Have you ever looked at fashion magazines and wished you could look like a million bucks? If you have, then you are not alone! Your Exercise Response  By : John Perry This article discusses the proper mindset for achieving winning fitness results. Focusing on the right outcome makes all the difference with fitness success. Foods That Make You Fat  By : Fat Foods - Fit Foods.... What are the foods that can sobatoge your healthy meal plan? Learn how to finally eat healthy and finally get control of your weight..... Aromatherapy in Labor and Delivery  By : Francesca Black The time has come. After nine months of anticipation you are standing at the door, suitcase at the ready, stopwatch in hand. You’ve timed the contractions at every two to five minutes on the dot, and as the drama of birth opens its curtains before your very eyes, you wonder if all your preparations will have been enough. Common Fitness Training Mistakes to Avoid  By : Learn about common Resistance Fitness Training mistakes that are getting in your way of getting Maximum Benefit in Minimum Fitness Training Time. What is Laser Periodontal Surgery?  By : Sung Lee What is laser periodontal surgery? It is a non-invasive, gentle alternative to the dreaded scalpel and suture procedure. If you have gum disease that has gone from mild to severe ask your dental professional about the laser treatment method. Nuts and Coronary Heart Disease  By : Veronique Belmar Nut consumption reduces the risk of coronary heart disease (CHD). Millions of people world-wide die from CHD each year. Epidemiological studies have shown that adding moderately walnuts or almonds to ones diet will decrease serum concentration of cholesterol in both women and men. Also, nuts have other protective constituents, such as protein, magnesium, vitamin E, fibre, potassium and alpha linolenic acid. To Really Enjoy Superb Wine - Top-up with NAD  By : Theo Verwey There is a particular area of instability in the biochemistry of our bodies, which contributes to problems with memory, irritability, problems with concentration, depression, a decrease in mental energy, anxiety, chronic fatigue and a craving for alcohol. 90% of people can enjoy alcoholic beverages without lasting consequences but the remaining 10% must first supplement their NAD Energy deficiency to share this same experience likewise! Hib Meningitis and the Hib Vaccine  By : Peter Nisbet At one time Hib meningitis was the main cause of death in children due to meningitis. The Hib vaccine has been extremely effective in reducing this death rate. This is the first of a series of articles on meningitis which discusses the causes and means of avoiding this potentially lethal disease. My Experience with Microdermabrasion for Acne Scarring  By : Danna Schneider Microdermabrasion is a popular skin treatment performed in thousands of skin care spas and dermatologist offices worldwide. What can microdermabrasion do for you? Well, I've had three sets of microdermabrasion treatments, and here's my experience with this non-invasive skin care treatment for acne scarring. Anti-Aging Naturally  By : Lambert Klein There are some serious options that you could consider. Most of these may require surgery. This article will focus on other natural ways to remain young and fit. How To Get Motivated To Lose Weight  By : Richard Adams Discusses how to get motivated in order to start a diet and fitness program and keep you on track to lose weight based on the authors own experiences in losing weight. Lower Abdominal Muscle Exercises  By : Nitin Chhoda This article outlines the techniques and strategies to achieve a flat lower abdominal region. Why More Is Not Necessarily Better  By : Robert Ryles This article explains precisely the reasoning behind the most successful training regimes. Christmas – Awesome Festive Damage Control With ‘Alkaline’ Water – A Transformational Health Gift!  By : Christmas is a time of giving and there is no better gift than to give yourself and your family the awesome health gift of alkaline water. Water has amazing benefits when you know how to use it correctly and understand that not just any water is good water. Also you need to know about bottled water and how to avoid the plastic leaching toxins! Read on and even find out the best weight loss secret to avoid adding the pounds this festive season! This Year Make Sure Back Pain Isn't Served With The Holiday Cooking!  By : Michael Saros This article is a reminder for people not to overeat this holiday because being overweight can lead to back pain and other health problems. You should really try to motivate yourself this holiday season by thinking about all the benefits that come from exercising and eating right. Make a real commitment to a healthier lifestyle right now and your back will thank you for it. Factor In Home-Cooked Food In Your Diet Plan  By : Alberto Martinez Miller The importance of home-cooked food, whether or not you are on a diet or a weight loss program, can never be overemphasized... Bun and Thigh Exercises - Get a Firm and Shapely Booty  By : Karen Sessions Most women are obsessed with building nice solid and shapely buns. The butt muscle is commonly referred to as the glutes. There are many exercises that shape and strengthen your glutes. The key is to train them effectively, without overtraining them. Lack of Calcium Breeds Disease  By : Steven Godlewski While calcium keeps our bones and teeth strong, those bones and teeth also store the calcium that the body needs – allowing the body to break down and rebuild bone when it needs that calcium. [1] [2] [3]

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