Strong bones are as important as the heart and brain for our vital activities. With breast milk for the first 6 months, not only our immune system but also our bones are strengthened. Later, bone development continues with proper nutrition. As we age, bones can become brittle and weak. But weak and brittle bones don't have to be a part of aging.

Your bones are living tissue that renews itself. Your bone mass peaks between your mid-20s and mid-30s. You can “borrow” from that banked strength as you get older. Here's how to thicken and protect your bones at any age.

What You Need To Do For Strong Bones

Calcium

Calcium makes your bones hard and dense. If your calcium level is too low, your body will take it from your bones. Too much loss can lead to osteoporosis or brittle bone disease. This condition can cause brittle bones.

Starting at age 50, you need about 1,200 milligrams of calcium per day to stop bone loss. However, those ages 9 to 18 should get more than 1300 milligrams a day to prepare for adulthood.

The best sources of calcium;

• 1 cup plain low-fat yogurt (300 milligrams)
• 1/2 cup hard calcium tofu (200 milligrams)
• 1 cup of dried beans (140 milligrams)
• 3 ounces canned salmon with edible bones (180 milligrams)

Vitamin D

Vitamin D works in conjunction with calcium. Without vitamin D, you cannot absorb calcium from food. This forces your body to raid your skeleton for nutrients. This weakens your bones. It also prevents your body from building strong new bone. Normal vitamin D level for adults is equal to or greater than 20 ng/mL. Less than 12 ng/mL means you have a vitamin D deficiency.

Your skin produces vitamin D from sunlight. The second way is through food.

The best sources of vitamin D;

• Oily fish such as salmon, tuna, or mackerel
• Enriched milk from cow, almond, soy and oat
• Egg
• Fortified cereal

Regular Exercise

Adults who exercise can help prevent bone loss, which usually begins in their 30s. Exercise develops muscles that help improve your balance and coordination.

To increase your resistance as well as exercises such as running, walking, dancing, climbing stairs; You can do push-ups, free weights, rowing and resistance bands.

Aim for at least 30 minutes of any type of exercise each day.

Quit Smoking and Alcohol

Smoking is a known risk factor for osteoporosis. The nicotine and other chemicals in tobacco slow the production of bone-forming cells. They also block blood flow to your bones.

Alcohol can cause further falls. It also interferes with bone growth cells called osteoblasts, making it easier for your bones to break. Heavy drinking means 15 or more drinks per week for men and eight or more drinks for women.

Cut Out Added Sugar

Your body gets added sugar from soft drinks, cookies, and other processed foods. Too much added sugar can harm your bone health.

Added sugar;

• It causes your body to excrete the bone-strengthening calcium and magnesium in your pee.
• It prevents your intestines from getting enough calcium.
• It removes important nutrients from your diet.