Build your skeleton by feeding your superstucture.

Your body has 206 bones, your bones form most of their mass before you begin puberty, the beginning of your sexual development, and they build 75 to 85 percent of your skeleton during adolescence.

If you're a woman your bones reach their peak bone mass by age 25 to 30. If you're a man you'll build bone until about age 30 to 35.

The amount of peak bone mass you reach depends largely on your genes. Then gradually, with age, the breakdown outpaces the buildup, and in late middle age your bone density lessens when calcium is withdrawn from bone for tasks such as blood clotting and muscle contractions, including beating by your heart.

Supporting your skeleton with healthy habits during your teenage and early adult years means your skeleton will support you later in life especially if you have an increased risk of osteoporosis. These habits are proper diet, exercise, and avoiding bone risks, including lifestyle choices that are bad for bone, like smoking.

Build Bone Mass ....

Drink Water. Eat Essential Fats. Eat Protein Rich Foods

1. Avoid refined carbohydrates in white bread and pizza. They're acid forming and Osteoarthritis and ageing diseases are linked to an excess of these foods.

2. Massage your nails regularly with Jojoba, olive or almond oil. Together with a balanced diet this will keep your nails looking young and healthy.

3. Build up a supply of vitamin D, by sitting in the sun for at least 15 minutes each day. Make sure, you always wear sun protection.

4. Make it a habit to regularly clean and floss your teeth. Your teeth wear away and your gums recede over time. Cleaning and flossing twice daily will ensure you keep that gleaming smile and save you money and pain at the dentist.

5. Avoid concentrated fruit juices. The excessive amounts of sugar in them will weaken your teeth enamel and allow bacteria to get a hold.

6. Eat Thai food. It contains lemon grass, coriander and garlic, all great for your teeth and bones.

7. Build Muscle any way you can. In your 30's you can lose an average of 300g of muscle tissue a year. The ratio of lean muscle to body fat is an indicator of age. Try to exercise using weights, they don’t have to be that heavy to build good muscle tone, you’ll increase muscle mass and strengthen your bones.

Eat Your Way to Healthy Bones ....

Drink Milk, Eat Calcium Rich Foods and get some sun!

The main mineral in bones is calcium but your bones also need vitamin D, to move calcium from your intestine through your bloodstream and into the bone. You can get vitamin D from short exposure of your arms and legs to the sun and from foods fortified with vitamin D.

You'll also need vitamin A, vitamin C, magnesium, zinc and protein for growing your bone superstructure.

Read food labels and look out for terms such as....

High in Calcium - Rich in Calcium - Good Source of Calcium.

If lactose sugar in dairy products causes problems like gas, bloating or diarrohea, use lactose-reduced or lactose-free milk. When fortified, these products can have up to 50%DV for calcium in one serving.

You can also use lactose drops or tablets, which can help you digest dairy products like ice milk, yogurt, and cheese.

Stop Smoking - Save Your Bones ....

Will yourself strong. Reinforce your superstructure.

Cigarette smoke is toxic to bone and smoking can affect many parts of your body, including your bones and joints.

The American Academy of Orthopaedic Surgeons has issued a list of musculoskeletal problems that can be triggered by smoking....

Increased risk of osteoporosis.
Decreased bone density.
Reduced ability to absorb calcium.
Reduced protection provided by estrogen replacement therapy.
Increased risk of hip fracture as a person ages.
Increased risk of developing an exercise-related injury.