"Stand up straight" my mother used to say, "and don't slouch". Good advice, but as we get older, that may be easier said than done.

Good bone health should start early in life. Too many of us neglect our bones which can lead to osteoporosis in later life. Osteoporosis basically means that your bones get thin and brittle which can cause them to break more easily. Fortunately for most people it's never too late to address the issue. If you've been less than diligent in ensuring your bones stay healthy, here are some tips to follow;

Diet and exercise are the two key components of maintaining healthy bones. It is especially important for children, as their bones are still developing. Between the ages of one and three, children should be receiving about 500 mg of calcium per day. That increases to 800 mg for ages four to eight and 1300 mg per day for ages nine to thirteen.

Drinking milk, calcium enriched juice and eating cheese are all good ways of ensuring an adequate intake of calcium.

Along with calcium, our bodies need an adequate supply of vitamin D, also dubbed the sunshine vitamin. Fat soluble, vitamin D prevents rickets, a bone softening disease. A daily dose of 200 IU's of Vitamin D is plenty, and can be found in fortified milk, and of course by getting a bit of sun every day. If you live in a northern climate, you should check with your doctor to see if a vitamin D supplement is in order.

Exercise, particularly the kind that works against gravity and resistance like jogging (think soccer and frisbee) or dancing or even jumping jacks will aid in bone development. Basically any form of exercise is good.

The teenage years are particularly critical and of concern because this is the age where young people's thoughts turn to dating and parties and away from sports and exercise. Their diet too becomes a bone of contention (pardon the pun) as they experience more and more freedom to make their own choices, and too often those eating choices are unhealthy.

Teenagers should consume 1300 mg of calcium per day and 200 IU's of vitamin D. This is also the time to start limiting caffeine and phosphorus intake, both of which can be found in soda pop. Caffeine and phosphorus increase the amount of calcium that is expelled from our kidneys, leaving less for our bones.

By the time we reach adulthood, most of us aren't getting sufficient vitamin D, or calcium, so try modifying your diet to include foods rich in both. Fish like tuna or salmon is rich in vitamin D. The easiest way to ensure your getting enough of both is to take a supplement. Adults to age 40 should take 1000 mg of calcium and between 400-800 IU's of vitamin D daily.

Once you reach your fifties, up the calcium to 1500 mg per day, and the vitamin D to 800 IU's. Keeping fit and active and even more crucial as we age, so don't stop just because you're getting older! Incorporating things like yoga, pilates and tai chi into your fitness routine will aid in maintaining your balance, which is crucial in preventing falls that could result in severe bone injuries.