And that means you have to take good care of yourself, especially your bones. When you’re a teenager, your bones are growing to their strongest point. So, get plenty of calcium and other helpful nutrients and exercise to build strong bones to carry you into adulthood. If you don’t take care of your bones now, you risk being stuck with weak or brittle bones when you’re older, which may lead to health problems, including osteoporosis.

Getting enough calcium in your diet is the best way to ensure strong bones. Drink an extra glass of milk after dinner, or with lunch. You can add chocolate syrup from time to time to make it fun! There are lots of healthy ways to get calcium in your diet from dairy products, but if you can’t or don’t eat dairy, eat other calcium-rich foods like greens, broccoli, tofu or calcium-fortified orange juice. You might also talk with your doctor about taking a calcium supplement. Check out our How to Eat Right section for more information on high-calcium alternatives to dairy products.

Exercise is another key to building strong bones. Lifting weights or strength training will be very helpful, but make sure you’re lifting the right amounts and the right way to avoid pain and damage. There are lots of fun ways to get your exercise in so that building those bones will not even feel like an effort at all!