I am 24 years old female, my hb, calcium, tsh and other blood profile is good, however, due to malabsorption from severe gastro-intestinal issues, (though, I try to take a balanced diet, my gut is not friendly to dairy products and red meat in particular) my vitamin-d and serum ferritin, often drop, so I take supplements for them sometimes. I have knee pain from 2 years after taking androgens, diane-35 for pcos for 6 months. My pcos are almost fine but I sometimes have aching pain, in knees, I climb stairs of a four story buildings, around 3-8 times a day (to reach 4th floor),(although elevator is there, but for sake of physical activity, I prefer stairs.) I also have pain in backbone during long travels does taking too many stairs, damage my knees or is it fine? What nutrition should I prefer, for joint health. Also, my mother is a patient of osteoporosis, due to high blood pressure, she was suggested to do lot of walk by her physician, and after doing so, her knees got much damaged and she has been recommended not to walk and only do some recommended exercises. So, according to my health and family history profile, kindly sugest me diet and physical activity? If I can take many stairs or, I should avoid?