Strong bones give your body support, help you move, protect important organs, and store minerals such as calcium. However, bone health can change throughout life. Age, nutrition, physical activity, lifestyle, and certain medical conditions can all influence bone strength.
The good news is that you can support bone health with consistent daily habits. A balanced diet, enough calcium and vitamin D, regular physical activity, and healthy lifestyle choices all play important roles.
Learning how to improve bone health naturally starts with understanding how bones work and what they need. In this guide, we will explore the key nutrients, foods, exercises, and habits that support healthy bones.
What Is Bone Health?
Bone health refers to the strength, structure, density, and overall condition of your bones.
Bones are not lifeless structures. They are living tissues that continuously change. Your body removes old bone tissue and replaces it with new tissue through a natural process called bone remodeling.
During childhood and the teenage years, the body generally builds more bone than it removes. As a result, bones grow larger, stronger, and denser.
In healthy young adults, bone breakdown and bone formation tend to stay relatively balanced. Later in life, however, bone loss can become faster than bone formation. This change can gradually reduce bone strength.
Therefore, supporting bone health should not begin only when someone develops a bone problem. It makes sense to care for your bones throughout life.
Why Is Bone Health Important?
Your skeleton performs several essential jobs.
Bones provide a strong framework for the body. They protect organs such as the brain, heart, and lungs. They also work with muscles to help you stand, walk, run, and perform everyday movements. In addition, bone marrow produces blood cells, while bones store minerals such as calcium.
Strong bones also help reduce the consequences of falls and everyday physical stress.
When bones become weak, the risk of fractures can increase. A major condition associated with weak and fragile bones is osteoporosis. This disease can develop when bone mineral density and bone mass decrease or when bone structure changes.
For that reason, good bone health and nutrition should remain part of a healthy lifestyle.
How Do Bones Become Strong?
Bone strength comes from several factors working together.
Bones contain collagen, proteins, and minerals, especially calcium phosphate. Collagen provides a flexible framework, while minerals give bones hardness and strength.
Your body also responds to physical stress. When you regularly use your muscles and place appropriate loads on your bones, your skeleton receives signals that support bone maintenance.
Nutrition provides another major part of the process.
Calcium supplies an important mineral component of bone. Vitamin D helps the body absorb calcium from the digestive tract. Protein provides building blocks for body tissues, including the collagen framework found in bone.
Therefore, strong bones depend on more than one nutrient.
A healthy approach combines nutrition, exercise, adequate recovery, and good lifestyle habits.
What Is Bone Remodeling?
Bone remodeling is the body’s natural process of removing older bone and creating new bone.
Three important bone cells participate in this process:
- Osteoclasts break down and reabsorb old bone.
- Osteoblasts build new bone.
- Osteocytes help coordinate bone activity.
This process continues throughout life. However, its balance changes with age and other factors. When the body removes bone faster than it replaces it, bone strength can decline.
Exercise can influence this process because bones respond to physical loading. Nutrition also matters because the body needs adequate nutrients to maintain normal bone tissue.
As a result, daily habits can make an important contribution to long-term bone health.
Bone Density: What Does It Mean?
Bone density refers to the amount of mineral contained within a certain volume of bone.
Doctors can measure bone mineral density, often called BMD, with specialized testing. The results can help healthcare professionals evaluate bone strength and fracture risk.
Low bone density does not always mean that a person will experience a fracture. However, lower density can increase fracture risk, especially when other risk factors are present.
Age is one important factor. Hormonal changes, low physical activity, poor nutrition, certain medical conditions, and some medications can also affect bone health.
Therefore, how to increase bone density naturally is not simply a question of taking one supplement. A broader approach works better.
Focus on adequate nutrition, regular weight-bearing activity, resistance training, healthy body weight, and other lifestyle factors.
What Causes Bone Loss?
Bone loss can occur for many reasons.
Some factors are related to normal aging. Others involve nutrition, lifestyle, hormones, medical conditions, or medications.
Common factors include:
- Aging
- Low physical activity
- Inadequate calcium intake
- Low vitamin D status
- Poor overall nutrition
- Smoking
- Heavy alcohol use
- Certain hormonal changes
- Some medical conditions
- Certain long-term medications
- Low body weight in some situations
NIAMS notes that low physical activity, smoking, heavy alcohol use, inadequate calcium and vitamin D, certain medical conditions, and some medications can increase osteoporosis risk.
This does not mean that every person with one of these factors will develop osteoporosis. Instead, these factors can influence individual risk.
That is why personalized medical advice becomes especially important when someone has multiple risk factors.
Calcium for Bone Health
Calcium is one of the most important nutrients for bone health.
Your body cannot produce calcium. You need to obtain it through food and, when appropriate, supplements.
Bones store a large amount of the body’s calcium. Calcium phosphate contributes to the hardness and strength of bone. The mineral also supports normal muscle, nerve, and other body functions.
If your diet consistently provides too little calcium, the body can draw calcium from bones to maintain important functions. Over time, inadequate intake can contribute to weaker bones.
However, more calcium is not automatically better.
The amount you need depends on age and other factors. For example, NIH guidance lists 1,000 mg per day for many adults, while women over 50 and men over 70 generally need 1,200 mg per day. Individual needs can differ, so people should consider their overall diet and health situation.
Best Calcium-Rich Foods
You can get calcium from many foods.
Good options include:
- Milk
- Yogurt
- Cheese
- Calcium-set tofu
- Leafy green vegetables
- Sardines with bones
- Canned salmon with bones
- Calcium-fortified plant beverages
- Some fortified cereals and juices
Dairy products provide a convenient source of calcium, while plant-based options can also contribute when they contain enough calcium.
A varied diet can make it easier to meet your nutritional needs without relying on one food.
For example, you could combine yogurt with fruit at breakfast, leafy vegetables with lunch, and calcium-rich foods at dinner.
That simple variety can support better bone health and nutrition.
Vitamin D for Bone Health
Calcium needs vitamin D to work effectively in the body.
Vitamin D helps the digestive system absorb calcium from food. It also supports normal bone growth, bone remodeling, and muscle function.
Without enough vitamin D, the body has greater difficulty maintaining normal calcium and bone metabolism.
In children, severe vitamin D deficiency can cause rickets. In adults, prolonged deficiency can contribute to osteomalacia, which can weaken bones and muscles.
Therefore, vitamin D for bone health deserves attention alongside calcium.
Natural Sources of Vitamin D
The body can produce vitamin D when skin receives ultraviolet B radiation from sunlight. However, the amount produced can vary based on factors such as season, location, skin pigmentation, age, clothing, and sun exposure.
Some foods also provide vitamin D.
Useful sources can include:
- Fatty fish such as salmon
- Trout
- Tuna
- Mackerel
- Egg yolks
- Fortified milk
- Fortified plant beverages
- Fortified cereals
Not all foods contain vitamin D naturally. Therefore, checking food labels can help identify fortified products.
If you suspect vitamin D deficiency, do not rely on excessive sun exposure or high-dose supplements without professional guidance. A healthcare professional can determine whether testing or supplementation makes sense for you.
Calcium and Vitamin D Work Together
Calcium and vitamin D perform different but connected roles.
Calcium provides a major mineral component of bone. Vitamin D helps your body absorb calcium and supports normal bone metabolism.
Therefore, focusing on only one nutrient can miss an important part of the picture.
A better strategy combines calcium-rich foods, appropriate vitamin D intake, regular physical activity, and an overall balanced diet.
Age and Bone Health
Bone health changes as people grow older.
Children and teenagers need healthy nutrition and physical activity while their skeleton develops. Building strong bones during these years helps create a foundation for later life.
Young adults generally reach peak bone mass during early adulthood. After that point, the body continues remodeling bone, but the balance can gradually shift toward greater bone loss with age.
For many women, menopause brings hormonal changes that can accelerate bone loss. Older men can also lose bone mass and develop osteoporosis.
That is why bone health as you age requires consistent attention.
The goal is not to stop aging. Instead, the goal is to support the bone tissue you have through nutrition, movement, strength, balance, and healthy daily habits.
Exercise for Bone Health
Regular physical activity helps your body stay strong. It also gives bones mechanical stress that can encourage the body to maintain bone tissue.
Some forms of exercise provide more direct benefits for bones than others. In particular, weight-bearing exercise and resistance training can help support bone strength.
NIAMS recommends regular physical activity that includes weight-bearing and muscle-strengthening activities for maintaining healthy bones.
Walking, climbing stairs, dancing, jogging, and resistance exercises can all fit into a bone-friendly lifestyle.
However, the right activity depends on your age, fitness level, and health status.
Weight-Bearing Exercise for Strong Bones
Weight-bearing exercise makes you work against gravity while staying on your feet.
Examples include:
- Brisk walking
- Hiking
- Jogging
- Dancing
- Stair climbing
- Tennis
- Other suitable sports
These activities place controlled loads on the skeleton. As a result, they can provide useful stimulation for maintaining bone strength.
Walking offers a simple starting point for many people. You can increase your pace or duration gradually as your fitness improves.
If you already have osteoporosis or a history of fractures, however, ask a healthcare professional about suitable activities before starting high-impact exercise.
Strength Training and Bone Health
Resistance training works muscles against an external load. You can use free weights, resistance bands, machines, or your own body weight.
Strong muscles support movement and balance. Better muscle strength can also help you perform daily activities more safely.
Research and clinical guidance support resistance training as part of a broader approach to maintaining bone health.
A beginner might start with simple movements such as:
- Squats
- Step-ups
- Wall push-ups
- Resistance-band exercises
- Light weight exercises
Start with a manageable level. Then increase the challenge gradually.
Good technique matters more than lifting heavy weights.
Is Walking Good for Bone Health?
Walking is one of the easiest physical activities to add to daily life.
A regular walking routine can improve physical fitness and support muscle function. Brisk walking also counts as a weight-bearing activity.
However, walking alone may not provide enough stimulus for everyone, especially when the goal involves improving or maintaining bone strength in higher-risk areas.
For a more complete routine, combine walking with appropriate resistance exercises and balance activities.
That combination can support healthy bones, muscles, and movement.
Protein and Bone Health
Protein plays an important role in the body. Bones contain a protein-based collagen framework that provides a foundation for mineral deposition.
Adequate protein intake also supports muscles. Stronger muscles can help you stay active and maintain physical function.
Good protein sources include:
- Milk and yogurt
- Eggs
- Fish
- Lean meat
- Beans
- Lentils
- Chickpeas
- Soy foods
- Nuts and seeds
You do not need to depend on one protein source.
Instead, include suitable protein foods across your meals.
Older adults may have higher nutrition challenges because appetite and food intake can change with age. Therefore, maintaining adequate protein and overall nutrition becomes especially important.
Magnesium and Bone Health
Magnesium is another mineral involved in normal body function.
It contributes to normal muscle and nerve function and plays a role in bone-related processes.
You can find magnesium in foods such as:
- Almonds
- Cashews
- Pumpkin seeds
- Sesame seeds
- Whole grains
- Beans
- Lentils
- Leafy green vegetables
A varied diet usually provides magnesium from multiple sources.
Instead of focusing on one “superfood,” build meals around several nutrient-rich foods.
Vitamin K and Bone Health
Vitamin K supports normal blood clotting and also participates in bone metabolism.
Leafy green vegetables provide vitamin K. Other foods can contribute as well.
You can increase your intake by adding vegetables such as spinach, kale, broccoli, and other greens to your meals.
However, people who take certain blood-thinning medicines should not suddenly make major changes to their vitamin K intake without discussing it with their healthcare professional.
This is another reason to consider your overall health when making nutrition changes.
Foods for Bone Health
A bone-friendly diet does not need to look complicated.
The goal is to provide a variety of nutrients that support bones, muscles, and overall health.
Useful food groups include:
Dairy Foods
Milk, yogurt, and cheese can provide calcium and protein.
Leafy Green Vegetables
Greens can provide vitamin K, magnesium, and other nutrients.
Beans and Lentils
Legumes provide protein, minerals, and dietary fiber.
Nuts and Seeds
Almonds, sesame seeds, chia seeds, and other seeds can contribute minerals and healthy fats.
Fish
Some fish provide protein and vitamin D. Fatty fish can also provide omega-3 fatty acids.
Fortified Foods
Some plant-based drinks, cereals, and other foods contain added calcium or vitamin D.
Always check the nutrition label because fortification varies between products.
Best Foods for Strong Bones
There is no single food that can make bones strong by itself.
Instead, combine different foods throughout the day.
For example, breakfast could include yogurt with fruit and seeds. Lunch could include lentils, vegetables, and whole grains. Dinner could include fish or beans with vegetables.
This approach provides several nutrients at once.
The same principle applies to snacks. Nuts, yogurt, fruit, or other nutrient-rich options can help create a balanced eating pattern.
Therefore, foods for bone health should focus on overall dietary quality rather than one miracle ingredient.
Hydration and Bone Health
Water does not directly build bone mineral density. However, proper hydration supports many normal body functions.
Good hydration also helps your body function properly during exercise.
Instead of waiting until you feel very thirsty, drink fluids regularly throughout the day. Your needs can increase with heat, physical activity, and sweating.
People living in hot climates may need extra attention to fluid intake.
However, hydration alone cannot compensate for poor nutrition or inactivity.
Healthy Weight and Bone Health
Body weight can also influence bone health.
Very low body weight can increase the risk of bone loss and fractures in some people. At the same time, carrying excess body weight can place additional stress on joints and make physical activity harder.
The goal should not be a specific appearance or an extreme diet.
Instead, focus on maintaining a healthy body weight through balanced nutrition and regular physical activity.
If you are underweight, losing weight unexpectedly, or struggling with weight changes, speak with a healthcare professional.
Smoking and Bone Health
Smoking can harm more than the lungs.
It can also affect bone health and increase osteoporosis risk. NIAMS identifies smoking as a risk factor for osteoporosis.
If you smoke, quitting can support your overall health.
You do not need to make the process alone. Healthcare professionals and smoking-cessation programs can provide practical support.
Avoiding tobacco is one of the most useful lifestyle steps you can take for long-term health.
Alcohol and Bone Health
Heavy alcohol use can negatively affect bone health.
It can also interfere with nutrition and increase the risk of falls and injuries.
For these reasons, avoiding excessive alcohol is an important part of bone health and lifestyle management.
If alcohol use feels difficult to control, professional support can help.
Sleep and Bone Health
Sleep supports physical recovery, hormone regulation, mood, and overall health.
Although sleep does not directly replace calcium, vitamin D, or exercise, poor sleep can make healthy habits harder to maintain.
For example, tired people may exercise less or choose less nutritious foods.
Therefore, build a consistent sleep schedule alongside your nutrition and exercise routine.
Try to:
- Keep a regular bedtime
- Limit unnecessary late-night screen use
- Keep your bedroom comfortable
- Avoid heavy meals close to bedtime
- Create a relaxing evening routine
Good sleep can make your overall healthy lifestyle easier to maintain.
Daily Habits That Support Healthy Bones
Small habits can create meaningful changes over time.
You can:
- Walk regularly
- Perform suitable resistance exercises
- Eat calcium-rich foods
- Get adequate vitamin D
- Include protein in meals
- Eat vegetables, fruits, legumes, nuts, and seeds
- Avoid smoking
- Limit excessive alcohol
- Maintain a healthy body weight
- Sleep consistently
- Stay active throughout the day
You do not need to change everything at once.
Start with one or two habits. Once they become routine, add another.
This gradual approach makes your bone-health plan easier to maintain.
How to Improve Bone Health Naturally
There is no single food, exercise, or supplement that can guarantee stronger bones.
Instead, focus on several habits that work together.
A balanced approach includes:
- Eating enough calcium-rich foods
- Getting adequate vitamin D
- Eating sufficient protein
- Performing weight-bearing activities
- Adding suitable strength training
- Eating a varied diet
- Maintaining a healthy body weight
- Avoiding smoking
- Limiting excessive alcohol
- Getting enough sleep
- Staying physically active
Consistency matters more than short-term changes.
For example, walking once a month will not provide the same lifestyle benefit as regular movement throughout the year.
Likewise, taking calcium while ignoring overall nutrition and physical activity does not create a complete bone-health strategy.
Therefore, how to improve bone health naturally is best answered with a complete lifestyle approach.
How to Increase Bone Density Naturally
Bone density changes throughout life.
During childhood and adolescence, the body builds bone rapidly. Young adulthood generally brings peak bone mass. Later, bone loss can gradually increase, especially when certain risk factors are present.
You cannot control every factor that affects bone density. Genetics, age, hormonal changes, medical conditions, and some medications can all influence bone health.
Still, lifestyle can make a difference.
Weight-bearing activity and resistance training can provide mechanical stimulation to bones. Adequate nutrition supplies calcium, vitamin D, protein, and other nutrients needed for normal body function.
If a medical test shows low bone density, do not depend only on home remedies.
A healthcare professional can assess your fracture risk and determine whether lifestyle changes, testing, or medical treatment may be appropriate.
Osteoporosis Prevention
Osteoporosis prevention begins long before a fracture occurs.
Osteoporosis makes bones weaker and more likely to break. Many people do not notice bone loss until they experience a fracture. That makes prevention and risk assessment especially important.
You can focus on several protective habits:
Stay Physically Active
Regular weight-bearing and muscle-strengthening activities can support bone and muscle health.
Eat a Balanced Diet
Include adequate calcium, vitamin D, protein, vegetables, fruits, legumes, nuts, seeds, and other nutrient-rich foods.
Avoid Smoking
Smoking can increase osteoporosis risk and can harm overall health.
Avoid Excessive Alcohol
Heavy alcohol use can increase risks related to bone health and falls.
Prevent Falls
Strong muscles and good balance can help reduce fall risk. Keep floors clear, use appropriate lighting, and address vision or balance problems when necessary.
Know Your Risk
Family history, age, hormonal changes, previous fractures, certain medical conditions, and some medicines can increase osteoporosis risk.
If you have several risk factors, discuss them with a healthcare professional.
Bone Health as You Age
Bone health deserves attention at every stage of life.
Children need adequate nutrition and physical activity while their skeleton develops. Teenagers also benefit from healthy eating and regular movement because these years contribute to building bone mass.
Adults can maintain healthy habits through regular exercise and a balanced diet.
Later in life, preserving bone strength becomes increasingly important.
Older adults can combine strength training, suitable weight-bearing activity, balance exercises, and adequate nutrition. These habits can support bones and muscles while helping maintain independence.
However, older adults should adapt exercise to their abilities.
Someone with severe osteoporosis or a previous fracture may need a specially designed exercise program.
Therefore, bone health as you age should focus on safe, sustainable habits rather than extreme workouts.
Bone Health and Fall Prevention
Strong bones matter, but preventing falls matters too.
A fall can cause a fracture, especially when bones have become fragile.
You can reduce some fall risks by improving:
- Leg strength
- Core strength
- Balance
- Vision
- Home safety
- Footwear
- Physical activity
Simple changes can help.
Remove loose rugs and clutter from walking areas. Improve lighting in hallways and stairs. Install suitable support rails where needed.
Balance exercises such as controlled standing movements or appropriate yoga practices may also help some people.
If you have poor balance, dizziness, or a history of falls, seek professional advice before starting a new exercise routine.
Habits That Can Weaken Bones
Some everyday habits can work against long-term bone health.
Avoid Extremely Restrictive Diets
Very low-calorie or highly restrictive diets can make it difficult to obtain enough protein, calcium, vitamin D, and other nutrients.
Do Not Avoid All Dietary Fat
Your body needs healthy fats for normal health. Extremely restrictive eating patterns can create nutritional gaps.
Do Not Depend on One Food
Milk, almonds, sesame seeds, leafy greens, or any other single food cannot provide everything your bones need.
Avoid Long Periods of Inactivity
Sitting for most of the day reduces opportunities for muscles and bones to experience useful physical loading.
Do Not Smoke
Smoking increases several health risks, including osteoporosis risk.
Avoid Excessive Alcohol
Heavy alcohol consumption can negatively affect health and increase fall-related risks.
Do Not Take High-Dose Supplements Without Guidance
More nutrients do not always mean better health.
Excessive intake of some vitamins and minerals can cause problems. If you think you need supplements, discuss your needs with a healthcare professional.
When Should You Talk to a Doctor?
Lifestyle habits can support bone health, but some situations require professional evaluation.
Consider talking with a healthcare professional if you:
- Have a fracture from a minor fall or injury
- Have been diagnosed with low bone density
- Have a family history of osteoporosis
- Experience significant height loss
- Develop persistent back pain
- Take medicines that may affect bones
- Have a medical condition associated with bone loss
- Have concerns about calcium or vitamin D deficiency
- Experience repeated falls
A healthcare professional can evaluate your individual risk and decide whether further testing is appropriate.
Can Food Alone Improve Bone Health?
Food plays an important role, but nutrition works together with physical activity and lifestyle.
A diet rich in calcium, vitamin D, protein, vegetables, fruits, legumes, nuts, and seeds can provide many nutrients that support normal body function.
However, food alone cannot compensate for prolonged inactivity, smoking, heavy alcohol use, or certain medical conditions.
Therefore, combine good nutrition with regular movement and healthy daily habits.
Frequently Asked Questions About Bone Health
What is the best way to improve bone health naturally?
The best approach combines adequate calcium and vitamin D, balanced nutrition, weight-bearing activity, resistance training, healthy body weight, sufficient protein, good sleep, and healthy lifestyle habits.
What are the best foods for bone health?
Calcium-rich foods such as dairy products, calcium-fortified foods, calcium-set tofu, and certain fish can contribute calcium. Leafy greens, beans, nuts, seeds, fruits, and vegetables provide additional nutrients that support overall nutrition.
Is calcium enough for strong bones?
No. Calcium is important, but it is only one part of bone health. Vitamin D, protein, physical activity, and other lifestyle factors also matter.
Is vitamin D important for bone health?
Yes. Vitamin D helps the body absorb calcium and supports normal bone metabolism. However, individual vitamin D needs can vary.
Does walking strengthen bones?
Walking is a weight-bearing activity and can support bone and overall physical health. However, a complete exercise routine may also include suitable resistance and balance exercises.
Can strength training help bone health?
Yes. Appropriate resistance training can support muscle strength and provide mechanical loading that benefits bones. Start at a suitable level and use proper technique.
Can you increase bone density naturally?
Lifestyle habits can help maintain and support bone health, but the ability to increase bone density depends on age, starting bone density, health conditions, hormones, medications, and other factors.
If you have low bone density, discuss your options with a healthcare professional.
Does age affect bone health?
Yes. Bone remodeling continues throughout life, but bone loss can increase with age. Hormonal changes and other age-related factors can also influence bone density.
Are supplements necessary for bone health?
Not everyone needs supplements. Many people can obtain nutrients through food. However, some people may need supplementation because of dietary restrictions, deficiency, age, medical conditions, or other factors.
A healthcare professional can help determine what you need.
Is osteoporosis preventable?
You cannot control every osteoporosis risk factor. However, healthy nutrition, regular physical activity, avoiding smoking, limiting excessive alcohol, and maintaining good overall health can help reduce risk.
What is the most important bone-health habit?
There is no single winner.
Think of bone health as a long-term system. Eat well, move regularly, train your muscles, get adequate nutrients, avoid harmful habits, and pay attention to your individual risk factors.
A Simple Daily Bone-Healthy Routine
You do not need a complicated schedule.
Here is a simple example:
Morning: Start the day with a balanced breakfast containing protein and a calcium-rich food.
Daytime: Stay physically active. Walk regularly and avoid sitting for very long periods.
Meals: Include vegetables, fruits, legumes, whole grains, nuts, seeds, and suitable protein sources.
Exercise: Add appropriate weight-bearing and resistance exercises according to your fitness level.
Evening: Choose a balanced meal and maintain a consistent sleep routine.
Every day: Avoid smoking and limit unhealthy lifestyle habits.
This routine does not guarantee perfect bone density. Instead, it creates a practical foundation for long-term bone health.
Final Takeaway: Build Stronger Bones Through Consistent Habits
Learning how to improve bone health naturally starts with understanding that bones need more than calcium.
They need appropriate physical stress, adequate nutrition, healthy muscles, and supportive lifestyle habits.
Calcium provides an important mineral component of bone. Vitamin D helps the body absorb calcium and supports normal bone metabolism. Protein contributes to the body’s structural tissues, while weight-bearing and resistance exercises give bones useful mechanical stimulation.
At the same time, smoking, excessive alcohol, inactivity, poor nutrition, and certain medical conditions can increase bone-health risks.
Therefore, focus on the basics.
Eat a varied diet. Choose calcium-rich foods. Get adequate vitamin D. Stay active. Perform suitable strength exercises. Maintain a healthy body weight. Sleep well. Avoid smoking. Limit excessive alcohol.
Most importantly, take your personal risk factors seriously.
If you have low bone density, osteoporosis, previous fractures, repeated falls, or a medical condition that affects your bones, seek professional guidance.
Healthy bones are built through years of consistent care, not through one miracle food or supplement.
By combining smart nutrition, regular movement, and healthy daily habits, you can give your bones the support they need throughout life.