HEALTHY BONES

INDICATORS OF BONE HEALTH

Bone strength is derived from bone quantity,which consists of –
1) DENSITY AND SIZE
2) BONE QUALITY.
Adequate provision of nutrients should be provided from birth to achieve maximal bone mass,
Calcium and Phosphorus are involved in skeletal growth and Fagnesium,flouride,Zinc,Copper and Manganese are involved in bone matrix.
VITAMIN D,VITAMIN C and OMEGA -3 FATTY ACIDS, all of these helps in maintaining calcium levels in the body,deposit calcium in the bones and improve bone strength.
Studies show that people who are deficient in omega -3 fatty acids are more likely to suffer from bone loss.
Another very important indicator of bone is heart health.HEART diseases and low bone mineral density goes hand in hand.
WHAT TO DO?
1) Have adequate amounts in your diet,if diet is inadequate supplements should be used.
NOF (national osteoporosis foundation)recommends -Women aged 50 and younger get 1,000 mg of calcium from all sources daily and that women age 51 and older get 1,200 mg. 
For men, NOF recommends 1,000 mg of calcium daily for those age 70 and younger and 1,200 mg for men age 71 and older.

And don’t forget about vitamin D, which enables your body to absorb calcium. Most adults under age 50 need 400-800 international units (IU) daily and most adults age 50 and older need 800-1,000 IU daily. 
2)maintain a health weight and be physically active.
3)BMD-bone mineral density tests may be done.