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Aim for 1,200 mg of elemental calcium daily through food or supplements, paired with 1,0002,000 IU of vitamin D3, particularly if you live in northern climates or have limited sun exposure

For example, if you have leftover rice, you can cook it with other ingredients, such as rotisserie chicken and older vegetables, to make fried rice

If constipation starts, escalate fiber, fluids, and movement before adding laxatives, and log responses to treatments

The authors additionally acknowledge: (a) Christopher Jadelis (at UNC Chapel Hill) for his assistance on the experimental setup