Even though bone loss occurs mainly in women over the age of 50, young women can reduce their risk for bone loss later in life by building up their “bone bank” when they are young. The more 
bone mass you build up, or put in your bank, when you are young, the more likely you are to have stronger, healthier bones later in life.
Building peak bone mass occurs during your childhood and teen years. Peak mass refers to the greatest mass, strength and density your bones can accumulate. Let’s say your peak mass at 20 is 100%. When you begin to withdraw bone mass later in life, and your bone density drops to 80% for instance, you still have fairly good bone density and strength. But if you are only able to accumulate 80% bone mass when you are young, later in life the strength and density of your bone may only be a mere 60%, leaving you susceptible to osteoporosis and fractures. So the more bone mass you accumulate when you’re young, the greater chance your bones will stay healthier and stronger later in life.
By the age of 20, most women have reached their maximum bone density. Poor diet, excessive weight loss and inadequate or excessive physical activity can result in a failure to achieve peak bone mass as a young women, leaving one at a greater risk for osteoporosis as an adult.
What can teens do now to build their bone bank?
1. Get enough calcium, magnesium, vitamins D and K through a well balanced diet
- Yogurt, without too much sugar (< 17 grams) is a great way to get calcium
- Green leafy vegetables like spinach and kale provide calcium as well as vitamin K
- Pumpkin and sunflower seeds, almonds, cashews, beans and brown rice are great sources of magnesiu
- Salmon, eggs, fortified cow’s milk and tuna provide vitamin D as does safe sun exposure
2. Reduce the amount of sugary foods and drinks and processed foods like cakes, cookies and chips
3. Moderate exercise
- Impact exercises like jogging/running, racquet sports, power walking and weight-lifting are the most effective for preventing bone loss
- Excessive aerobic exercise can cause “exercise-induced” amenorrhea which is a disruption in a women’s hormonal cycle and can actually contribute to the early onset of osteoporosis
4. Don’t smoke or drink
It’s never too early to start taking care of your bones. While not common, young women can get osteoporosis too. Having good eating and exercise habits during your childhood and teen years will not only keep you strong and healthy, but also build up your bone bank to ensure you have healthy bones for life.
