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To prevent osteoporosis when you're older, you need to build stronger bones while you're young

by , 07 February 2014

By the age of 30, your bones are at the peak of their life cycle. From there they just become less dense, lose their strength and become brittle. But you don't have to go through the painful process of developing osteoporosis and have the risk of easily breaking bones. Take the necessary steps while you're still young! Here's what you need to do…

The three most important things your bones need to be strong are calcium, collagen and vitamin D.
But while your body produces calcium and you’re in the sun a lot to get vitamin D, there are flaws that leave you simply lacking in the right nutrients. 
Prevent osteoporosis by getting these bone building nutrients from your diet
1. Calcium: The building blocks of your bones
There’s not much calcium left over for your bones to use, because most of the calcium your body makes goes to a whole lot of other important processes happening in your body. 
Take additional calcium in the form of a supplement, or get it from cheese, yoghurt, eggs or raw milk, says WebMD. 
2. Collagen: Giving your bones stretch so they don’t break so easily
Your body doesn’t produce collagen, but there are plenty of ways to get your hands on this protein that’s essential to healthy, strong bones. 
Any type of green leafy vegetable will provide you with a healthy dose of collagen. It’s simple; eat your vegetables!
3. Vitamin D: Helps to form new bone
If you spend time in the sun, you’re probably getting your daily does of vitamin D. But that’s only if you don’t wear sun cream!
So instead of increasing your cancer risk by sitting in the sun unprotected every day, rather find sources of vitamin D in your diet. 
Foods rich in vitamin D are tuna, mackerel, and salmon, some dairy products, orange juice, soy milk, cereals, beef liver, cheese, egg yolks.
And the last, but just as important thing for you to do to maintain your healthy, strong bones is to exercise. Weight bearing exercises help put some pressure on your bone to force them to grow stronger. 
Preventing osteoporosis is possible. Start your prevention strategy right away and change what you eat and how much you exercise. 

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