IT is important that as we grow older,  we maintain and keep our bones strong and healthy.

The body should get enough collagen and calcium phosphate for the bones. Collagen is a protein that makes the bones flexible and strong while calcium phosphate is a mineral that  makes bones hard.

If the body is not getting enough calcium or phosphorus from the diet, it will consume bone reserves. Over time, continued borrowing can compromise the skeleton's strength.

Conditions such as osteoporosis and bone metastases (cancer) can cause bone to deteriorate and weaken at a faster rate. This can cause chronic pain and make bones more susceptible to fractures. There are supplemental ways to help strengthen bones or slow down bone loss.

A healthy diet should include plenty of calcium, for building new bone tissue and vitamin D for the body to absorb that calcium properly.

Green leafy vegetables including dairy products are good sources of calcium. Breads, juices and cereals have been fortified with calcium especially for people who are lactose intolerant. However, for people with healthy bones and calcium-rich diet, there is no need for a calcium supplement.

A glass of pure orange juice, a crunchy salad, or a bowl of vegetarian chili helps grow strong bones. Teens as early as now should start improving their bone density to keep it strong in their adulthood

Good exercise helps keeps bones strong. It’s because the skeleton is working against gravity with the push and pull of the muscles attached to the bone. It responds like any biological system should; when subjected to a stress, the bones adapt to become stronger.

Potassium helps supplement the loss of calcium from the body and increases the rate of bone building. Oranges, bananas, potatoes, and many other fruits, vegetables, and beans are all rich sources of potassium.

Magnesium, like calcium, is an important bone mineral. Studies have shown higher magnesium intakes like beans and green leafy vegetables are excellent sources of magnesium.

The key is to avoid or minimize bone loss. How? Limit salty foods, avoid protein from animal sources, avoid or stay away from smoking and avoid caffeine.