As we age, our bones lose mass due to a loss in calcium, the mineral important for proper bone growth. If you are missing proper nutrients during your developmental years, lit can affect you for the rest of your life.

Ninety percent of bone growth occurs by age seventeen, but many teens don’t make the necessary choices to create the healthiest bones possible for their adult life. It takes exercise, proper diet and also healthy habits to cultivate calcium-rich bone. Unfortunately, teens don’t necessarily think about healthy bones and don’t consume enough calcium in their diets.

Calcium is needed for different reactions in the body, especially in the conduction of electrical impulses across muscles and nerve fibers. The body takes the calcium it needs from the bones.

On a daily basis, this calcium needs to be replenished. When the supply is not adequate to meet the demand, the bones get weak and brittle as you age.

Here are some ways that teens can increase their calcium intake for healthier bones now and in the future:

* Eat or drink more dairy – Dairy products contain a lot of calcium. Even if you are self-conscious about your weight, opting for low-fat varieties of milk, cheese and yogurt will still boost your daily calcium intake.

* Eat more vegetables – Green is great when it comes to vegetables. Try all the dark leafy greens until you find one you like. Try a fresh spinach salad with cheese.

* Exercise – Weight-bearing activities increase the density and hardness of bones. Many student athletes suffer from stress fractures when they play sports, which could be due to the lack of sufficient calcium in the diet. Include high impact sports such as basketball, soccer, volleyball and running. Also include weight training in your regimen to increase strength.

It takes a variety of activities as well as a healthy intake of calcium to improve bone strength. Your bones for the rest of your life are molded during the teen years. Make healthy choices to help yout bones stay strong as you age