"Later" May Be Too Late

It used to be that information about healthy bones focused on what could be done late in life to prevent osteoporosis. Osteoporosis is a bone-thinning disease that causes the bones to become brittle and fragile, leading to bone fractures and a curved spine. But now, new research shows that the calcium added to bones while you are a teenager is actually the foundation for a lifetime of strong bones.

Unfortunately, many teens (especially girls) don't get enough calcium. Teenagers often choose sodas instead of calcium-rich milk, and sodas are double trouble for teen bones. Not only do sodas not contain calcium but research shows that the phosphates in sodas interfere with the body's absorption of any calcium that you DO consume.

Save for the Future

Think of you bones as a savings account. Into that account, you deposit calcium from the foods you eat and drink. Your bones are "storing" the calcium -- using it to build your bones now and to keep your bones strong later in life.

However, the deposit window -- the time when you can deposit that calcium and build your bones -- is only open during your teen and young adult years. During these years, you make your bones the strongest they will ever be. Therefore, while you're a teenager and a young adult, you want to deposit as much calcium as possible into your "bone account" so that you'll have it later in life when you need it. The amount of bone you build during these years is your PEAK BONE MASS.

As you get older, you can no longer build bones. You can only, at best, maintain the amount of bone you build now.

What Builds Strong Bones?

Calcium builds strong bones. Calcium is the major nutrient found in Milk and Milk Products. Other foods also contain some calcium, such as tofu, sardines with bones, almonds, dark green vegetables (such as broccoli or bok choy), figs and corn tortillas.

Are you a vegetarian? No problem. You can still get the calcium that you need. Including milk and milk products is the easiest way, since most are high calcium foods. But remember that other foods also contain some calcium. No matter what special eating plan you follow, don't forget to include calcium foods to build those bones!

One More Thing…

To build bones, you have to use them. That means you need to do activities that put your body's weight on your bones. Walking, jogging, dancing, aerobics, and most team sports are great activities that make your bones strong. So, keep moving, keep fit, keep those bones strong!

?  ?  ?  ?  ?   ?  ?  ?  ?  ?  ?  ?  ?  ?  ?  ?   ?  ?  ?  ?  ?  ? 

• How does building your pyramid as strong as you can also help to build your bones as strong as you can?
• What are the foods you eat now -- or that you could add -- that help you "deposit" calcium in your bones?

Return to Exercise Your Options for Stronger Bones