A healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life.

Intake calcium and vitamin D-rich food - Calcium is the most important nutrient to ensure good health for your bones. Hence, boost calcium intake in your diet by including dairy products, bone fishes, broccoli, tofu, soy milk and cereals as they are excellent sources of calcium. Nuts are another good food to deliver calcium for strong bones. Nuts like almonds, sesame seeds and sunflower seeds are a great source of calcium and other minerals. 

Include vitamin K-rich food in diet - Vitamin K is essential for proper calcium regulation, and bone formation. It increases bone mineral density, prevents fractures and works with vitamin D to promote good bone health. Hence, include vitamin k rich foods like dark green leafy vegetables and lettuces at least 1-3 times per week to reduce the risk of fracture.

Exercise for healthy joints – Exercises can help you shed kilos and maintain a healthy weight. Chose exercises that won't hurt your joints. Instead of aerobics, try low-impact exercises such as swimming or bicycling. Keep moving.

Maintain healthy body weight - Being underweight increases the risk of bone loss, osteoporosis and fractures. Being overweight increases the risk of osteoarthritis (wear and tear of joints). Thus, you need to maintain healthy body weight, neither under nor over.

Limit smoking and alcohol - If you are drinking alcohol on regular basis, then reduce it for maintaining the health of your bones. Drinking more than 1-2 units of alcohol can result in loss of bone density by diminishing its mineral content and can put you at a risk of hip fracture and osteoporosis. Smoking can reduce your bone mass and increase your risk for broken bones.

Consume enough proteins - Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein. A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss.