Things need detailed information about your meals and nutrition options and lifestyle then we can discuss things further and suggest anything. Please choose direct consultation for proper guidance and help.

Hello, What were your values? Salmon, cheese, egg yolk, mushrooms are some sources. Sunlight is the best source. You can walk to be safe. Also Weight lifting exercises inder professional guidance csn be beneficial. Consult me online for the detailed diet chart

Take vit D fortified oils and foods. Almonds ,walnuts,paalak,methi ,potato,carrot ,curryleaves,drumstick,cabbage,are all best for ur bones . Milk milk products,curds,butter,buttermilk Ghee,papaya,greengram are also listed under the above list. Millets are the best substitute for rice which contain maximum nutrients  reauired. Ksheerabala 101 cap two once a day early .orning in empty stomach followed by a glass of milk,and an exposure to the tender sunrays  will surely activate ur vit D absorptipn.