Having strong bones means preventing a sign of weakness. Osteoporosis and osteopenia are viewed by most people as diseases on the bones in certain old people, but what they don’t know is there are things they should be doing while still young that can prevent these two diseases as they get older.

Here are some couple of helpful tips on how you can keep up with strong bones:

Build up your bone bank:

The more bone in your “bank” going into your Golden Years, the longer it will take before the effects of any of the “osteo” diseases set in if they set in at all. Because after about the age of 40, we start losing bone mass faster than it is replenished through a process called bone remodeling. So, it is best to build as much bone mass as possible before this age by eating a diet rich in calcium and vitamin D, along with a regular exercise regimen of weight-bearing and strength training activities.

Check your family history:

Some ethnic groups and family genetics are more prone to bone density loss than others. Check with family members like parents and grandparents to see if they have bone density loss in their history. You can’t do much about changing an inherited risk of losing bone mass faster than normal, but your doctor could prescribe medication that helps preserve as much as possible if it can be caught early enough.

Increase calcium and Vitamin D:

If your body does not have the “raw” material to work with, it can’t make as much bone material as it otherwise could have made. Ensure you give it what it needs so it can build as much bone mass as possible because remember, after the age of 40 you lose more than you make. Do your part so your body can do its part. Another helpful tip to keep your strong bones!

Increase potassium intake:

While not commonly associated with bone health, studies have shown that it is a mineral that neutralizes acids in the body, which can erode calcium in bones being calcium is an alkaline. If you take a supplement, most contain some potassium.

Exercise more:

Study after study has proven that exercise, in general, is a key to good health. In regard to bone health, weight-bearing exercises and strength training tend to keep solid bones the strongest, along with improving strength and balance – something people with osteoporosis can use to prevent falls which frequently result in a bone fracture.

Live a healthy lifestyle:

To have long-lasting solid bones, it also needs vitamins. Smoking and overindulging on alcohol both affect bone loss. Smoking prevents the body from absorbing calcium efficiently. Reduced calcium absorption means less available to build bone material. Alcohol has a similar effect because it blocks vitamin D from doing its job of enabling the creation of bone mineral from available calcium.

While there are many things you can do to keep your strong bones healthy, these six are easy to implement. Don’t delay! While it is never too late to start doing these six things, starting as early as possible will provide the most success from your efforts.