Your body continues to build bone mass through your twenties. Bone is like a bank account; now is time to deposit as much as you can.

Thirties and forties

Your body stops building bone at about thirty, so now's the time to work on keeping your bone “savings”.

Fifties and sixties

Once you pass menopause, estrogen levels drop and so does bone mass. Now is time to minimize your losses.

Do
Get 2-3 servings of low-fat dairy a day for calcium, vitamin D and protein, all-important for healthy bones. Teen-friendly ways to get dairy: smoothies, caffeine-free lattes, flavored milks, string cheese.

Eat plenty of fruits and vegetables, especially those high in vitamin C like oranges, strawberries, broccoli and red peppers. Vitamin C helps collagen production, which provides the structure for bones.

Do
Supplement your diet. In addition to your basic multivitamin take a separate bone supplement that contains calcium, vitamin D, magnesium and vitamin K, all critical for bone health. Take it separately from your multivitamin for better absorption.

Include nondairy calcium sources: dark-green vegetables (spinach, bok choy, collard greens, and kale), beans and soy. They also have other bone-essential vitamins and minerals like vitamin K, B vitamins and magnesium

Do
Get enough healthy protein. Higher protein is associated with less bone loss. There is evidence that soy protein and walnuts may be particularly bone-sustaining choices. Also include fish at least twice a week.

Get a bone scan.

Increase calcium and vitamin D supplement amounts. Your need about 300 mg calcium more a day than premenopausally, and you need twice the vitamin D because your body doesn’t absorb and make it as well.

Don’t
Drink too much soda, coffee or alcohol. A little is OK, but they are all associated weaker bones when consumed in excess.

Diet. Eat healthfully but avoid extreme dieting, which can rob bones of important nutrients.

Don’t
Be sedentary

In your thirties and forties life has many demands and activity often falls by the wayside. Weight-bearing exercise like walking is key for bone maintenance.

Don’t
Get too much salt

Sodium can trigger calcium excretion. Aim for no more than 2300 mg a day. Eat mostly fresh, unprocessed foods, and choose low-sodium varieties of canned and frozen foods.