As we age, our bones lose mass due to a loss in calcium. This mineral is important for proper bone growth in the first place. If you are missing proper nutrients during your developmental years, like the teenage years, it can affect the rest of your life.

Did you know that 90 percent of adult bone growth occurs by age seventeen? Your teen years are very important in more ways than one. You are setting yourself up for life with the type of bone you are creating when you are young. Strong bones will literally carry you through to a more stable and balanced life from the inside out.

But, the dilemma is that many teens don't make the necessary choices to create the healthiest bones possible for their adult life. It takes exercise, proper diet and also healthy habits to cultivate calcium-rich bone. Unfortunately teens aren't thinking about healthy bones necessarily, and many teens don't consume enough calcium in their diets.

This is what happens in the body. Calcium is needed for different reactions in the body, especially in the conduction of electrical impulses across muscle and nerve fibers. The body takes the calcium it needs from the bones.

On a daily basis, this calcium needs to be replenished to make up for what the body needs. When the supply is not adequate to meet the demand, the bones get weak and brittle. As a teen, you may not see this happening, but it will be noticeable as you age.

Start healthy now. Here are some ways that teens can increase their calcium intake for healthier bones now and in the future.

* Eat or drink more dairy – Dairy products contain a lot of calcium. Even if you are self-conscious about your weight, opting for low-fat varieties of milk, cheese and yogurt will still boost your daily calcium intake.

* Eat more veggies – Green is great when it comes to vegetables. Try all the dark leafy greens until you find one you like. They include broccoli, spinach, cabbage, greens and the like. If you don't like them cooked, try raw broccoli with dip and a fresh spinach salad with cheese.

* Exercise – Weight-bearing activities increase the density and hardness of bones. Many student athletes suffer from stress fractures when they play sports. Part of this could be due to the lack of sufficient calcium in the diet. Include high impact sports like basketball, soccer, volleyball and running. Also include weight training in your regimen to increase strength.

It takes a variety of activities as well as a healthy intake of calcium to improve the look and support of bones. Your bones for the rest of your life are molded during the teen years. Make healthy choices to stay strong as you age.