Your bones serve multiple functions in your body.  They are responsible for  providing structure to the body, protecting the organs, giving an anchor to the muscles, and also act as calcium storage. It's important to take care of your Bone health at all ages, and keep them strong and healthy. Protecting their health can go a long way in preventing bone diseases such as osteoporosis. Simple lifestyle changes in your diet and exercise can help in building and maintaining bone mass.

Try these 10 tips to improve the health of your bones and spine.

1. Go for walks - Walk or jog at a comfortable pace for at least 20 - 30 minutes every day. Climb stairs instead of taking the elevator to keep your body moving while you perform your daily tasks.

2. Do bench press or jumping jacks - These exercises can help in strengthening your bones.

3. Perform strength training - Boost your Bone Health with a session of lifting weights 2 to 3 times each week. 

4. Quit smoking - Smoking cigarettes increases your risk for bone loss, and thereby makes you prone to fractures. 

5. Moderate your alcohol consumption - Alcohol tends to interfere with your body’s ability to absorb and regulate calcium, and vitamins.

6. Manage calcium in your diet - Calcium is important to keep your bones strong and also to prevent osteoporosis. Consume nuts, and leafy green vegetables for your calcium intake.

7. Eat foods fortified with vitamin D - Consume eggs and fatty fish to get an adequate amount of vitamin D. Vitamin D helps strengthen your bones. Spend some time in the sunlight for natural vitamin D absorption.

8. Get your bone health screened at regular intervals - Full body checkups are essential to find out about your bone mass, calcium levels and vitamin D in your body. In case of any deficiency, or whenever you are not getting the required quantity in your diet, your doctor can recommend a proper  supplement to fulfil your body’s needs.

Putting these tips into practice can help you in strengthening your bone health and maintaining your bone mass, and prevent you from developing diseases like osteoporosis. Understand the current health of your bones now to take appropriate corrective actions.