I recently attended a sports medicine conference and attended a very interesting talk about bone health. One of the most important lessons was this: strong bones in old age begin with healthy bones in childhood.

Many people think osteoporosis is a problem for older adults. Osteoporosis is when bones become weak and have increased risk of breaking. But the truth is that this problem begins much earlier in life. The bone strength we build as children and teens helps protect us many years later.

Our bones are always growing and changing when we are young. During childhood and the teen years, the body is busy building its “bone bank.” The more bone we build early in life, the stronger we may be later on.

Boys often build more bone than girls because testosterone helps increase bone strength. Girls build strong bones too, but after menopause, women lose bone faster because estrogen drops. That is one reason women are at higher risk for osteoporosis later in life.

This is why the teen years are such an important time for bone health. There is a short window when the body is especially good at building strong bones. For girls, this important window is usually between ages 11 and 14. For boys, it is often between ages 12 and 15. In girls, the years around the first menstrual period are especially important for building peak bone strength. In fact, most girls reach their highest bone mass by about age 18.

Bone strength is not just about bone size. It also depends on bone density, shape, and inner structure. The good news is that healthy habits can help improve all of these.

To build strong bones, children and teens need enough calcium, vitamin D, and protein. These nutrients help bones grow strong and stay healthy. Calcium and vitamin D is available together in tablets, capsules, and gummies. Keep calcium and protein-rich foods at the house within arms-reach.

Exercise is also one of the best ways to build strong bones. Activities that make the body push, pull, jump, or land help bones grow stronger. These include basketball, soccer, gymnastics, tennis, and strength training. Even simple resistance bands or light weights can help.

The best time to start is before puberty and continue through the teen growth spurt. Just 10 to 20 minutes a day can help. School gym class in middle school has been shown to improve lifelong bone health! If you are a parent of a child or teen, add activity to your family time: light weights, yoga, basketball dribbling, and strength bands. Make it fun!

The takeaway is simple: childhood and adolescence are the most important years to build strong bones for life. Take advantage of this time.