t’s easy to take our bones for granted—they’ve always been there supporting us, taking us wherever we want to go – but it is only when they weaken or break that we really begin to take notice of their importance. Ideally, though, we need to start valuing our bones when we are young if we want them to carry us vigorously into our older years. However, even if your bones weren’t your first priority when you were a teenager, there are still measures that you can take to improve your bones at most stages of your life.

It is normal to lose bone mass as we age. In fact, we reach our peak bone mass at around age 30 and then start to lose bone density around age 35. For women, bone loss is accelerated after menopause. While we all lose bone density, some people also simultaneously lose bone quality, which puts them at serious risk for fractures later in life.

Although we can test for bone density, the results of the test won’t necessarily give a clear picture of fracture risk, since losing bone is a normal part of aging. You can assess your fracture risk, however, by checking your risk factors. Add up how many of these risk factors you have:

The more risk factors you have, the higher your fracture risk. If you also have low bone density, then your fracture risk is even higher. Although many of these risk factors are not controllable, several of them can be controlled primarily through diet, exercise and smoking cessation.

If you’re concerned about maintaining bone quality and preventing fractures as you age, there are many dietary and lifestyle measures you can take to ensure that you maintain a robust skeleton:

Exercises that stimulate your bones, such as walking, jogging, jumping rope, hiking, dancing, stair climbing, tennis, skiing, skating and aerobics, should be done for at least 30 minutes three to four times a week. Weight training with free weights, weight machines or resistance bands strengthens bones as well as your muscles and it should be included in your routine two to three times a week.

Additionally, activities that promote balance are very important, since they help to prevent falls that can lead to broken bones. This is especially important for older adults, since aging can make you unsteady and weak and, therefore, prone to falling. Some examples of effective balance exercises include tai chi, yoga, pilates and even simply standing on one foot (hold on to the back of a chair if you are very unsteady). As always, talk to your doctor before beginning any exercise program.

Eating some chopped liver and drinking a soda once in a while should not cause significant bone damage, if any, but eating a diet that regularly includes refined and processed foods will deprive your body of the nutrients it needs for bone health (and good health in general). If you need to eliminate some foods from your diet now, there is some good news: There are plenty of delicious bone-healthy foods that you can replace them with.

Soy foods in particular have been shown to prevent bone loss and stimulate bone formation, especially in menopausal women who consume them regularly for at least 14 years after menopause. Eating just five grams of soy protein a day can reduce fracture risk by 31% for menopausal women. Whole soy foods are the best sources of soy protein’s protective benefits. They include edamame (green soy beans), tofu, soy milk and soy nuts. One serving a day of any of these foods should be adequate for anyone who wants to benefit from soy’s bone-building benefits.

Green tea has also been shown to increase bone mineral density. The phytonutrients in green tea (and, to a much lesser extent, black tea) can help stimulate bone building and slow bone loss. Both caffeinated and regular green tea are beneficial, but it is best to drink tea when it is hot since cold water binds to some of the beneficial nutrients. Four to five cups of tea a day is optimal.

In general, a diet that is high in protein (but not protein from red meat) can help to build strong bones. This is especially true when adequate calcium is also consumed. Plant proteins like beans and soy are good choices, as are fish. The omega-3 fatty acids in fish have the added benefit of helping to preserve calcium in bones and building bone density. Additionally, fish that is canned with bones offers a great source of calcium and vitamin D. If you do not eat fish frequently, consider supplementing with a high-quality fish oil that does not contain vitamin A (you will not get the benefits of the protein, calcium or vitamin D contained in fish, but you will at least still benefit from the omega-3 fatty acids).

Eating foods rich in prebiotics can help you to maximize the nutrients that you eat in other foods, especially calcium-rich foods, to help increase bone mineral density. Prebiotics are indigestible carbohydrates that promote the growth of healthy bacteria in the colon that aid in the absorption of calcium and other minerals. Whole intact grains (like oats and barley), onions, asparagus, artichokes, Jerusalem artichokes, bananas, tomatoes, jicama and legumes all naturally contain prebiotics.

Leafy green vegetables are an important group of produce that is especially important for bone health. Leafy greens contain vitamin K, which has been shown to reduce fractures and bone loss. Try to include one of the following in your diet each day: broccoli, Brussels sprouts, spinach, collard greens, mustard greens, kale, Swiss chard, dark green lettuces, escarole and bok choy. As an added benefit, these foods also contain calcium, vitamin C, potassium and beta carotene, which are essential to bone health.

Vitamin C, which can be found in citrus fruits, strawberries, kiwis, tomatoes, red peppers and leafy greens, is also vital for the production of collagen, the connective tissue that helps keep bones together. The antioxidant action of vitamin C may also help protect bones from deteriorating, as vitamin C has been shown to suppress bone loss.

Studies show that a very small percentage of adults actually meet their goals for fruit, vegetables and whole grains, so if you cannot clean up your diet and add the foods recommended in the previous section, then a supplement may be necessary. I recommend calcium citrate plus vitamin D, but only in quantities that would make up the difference between what you eat and what you need. (As a side note, men should be very cautious about taking supplemental calcium and consuming a lot of high calcium foods, since excess calcium can increase the risk of prostate cancer.)

It appears that eating one serving a day of a high-calcium food, such as plain low-fat or non-fat yogurt, collard greens, turnip greens, milk, hard cheese, calcium-fortified soy milk or orange juice, canned fish with bones or black-eyed peas, plus plenty of vegetables, nuts, seeds and whole grains, should provide you with adequate calcium. Alternatively, eating two servings of moderate-calcium foods a day, such as tofu, edamame, black beans, sesame seeds, blackstrap molasses, cottage cheese, white beans, bok choy, kale, spinach or dried figs, along with plenty of vegetables, nuts, seeds and whole grains, should also meet your needs.

Vitamin D is vital to strong bones because it aids in calcium absorption. These two nutrients must be consumed adequately in order to maximize their collective bone-building benefits. Supplementing with vitamin D alone can reduce fracture incidence, as can supplementing with calcium alone, but combining the two confers a much greater reduction in fracture risk.

In studies where 700-800 International Units (IU) of supplemental vitamin D was given along with calcium, hip fractures were reduced by about 30%. In addition to increasing bone mineral density, vitamin D can increase muscle strength and improve balance, thus reducing risks of falls. Studies show that supplementing elderly individuals with vitamin D can reduce falls by as much as 20%.

There is growing evidence that vitamin D deficiency is widespread among adult women and men, which increases their risks of bone fractures, as well as certain cancers. Vitamin D is actually a hormone that our bodies make from a combination of cholesterol and ultraviolet (UVB) rays from the sun (yes, there are some good things about both cholesterol and sun exposure). Thanks to aggressive public health campaigns for sunscreen use, sun exposure and skin cancer rates have decreased dramatically. However, the incidence of vitamin D deficiencies has increased at the same time. Some vitamin D can be obtained through what we eat, but it is unlikely that diet alone can meet our needs. Eggs and fatty fish, like salmon and sardines, naturally contain some vitamin D, and milk, some breakfast cereals and orange juice are fortified with vitamin D. Supplements or a little bit of controlled sun exposure should help provide the balance of our needs. It is important not to guess how much you need to supplement, though. Ask your doctor for a blood test to help determine the dose that is right for you. Generally, 800-1000 IU of vitamin D3 (not D2) is a good amount to supplement with, but discuss it with your doctor first.

Whether you are old or young, male or female, tall or short, there are things you can do starting today to lower your fracture risk. Lifestyle factors such as regular physical activity, eating healthfully, not smoking and limiting alcohol are things that we should all manage for bone health and general health.