For the enjoyment of the long life that most people now expect, good bones are every bit as crucial as a good pension. And, as with pensions, it is never too soon to think about the future. Neglect your internal scaffolding, and you run an increased risk of enduring stooped twilight years, punctuated with fractured limbs and a loss of independence.

It’s never too early to start thinking about protecting yourself from osteoporosis

This week, a new study, published in the Canadian Medical Association Journal, highlighted the importance of milk ? one of the best sources of vitamin D and calcium ? in the growth of the foetus. Women who drank a cup or more of milk a day had heavier babies. But vitamin D is vital throughout life, and crucial for bone health.

Each year in the UK, about 200,000 fractures are caused by osteoporosis, or thinning, crumbly bones, which affects one in three women and one in 12 men after 50; yet, most perceive it as a disease of ageing ? and less important than heart disease.

However, weak bones can develop at any age. Family genes, drugs such as steroids or disease all increase the risk. And, protracted bouts in bed can cause a rapid decline of calcium in bones ? especially the hip, lower spine and wrist.

How to prevent these from fracturing has become a major health concern; aside from the personal misery, they cost the health service about ?1.7 billion a year.

Critical to protecting yourself against osteoporosis, say specialists, is the amount of bone you “bank” when young. A less active lifestyle, less time exposed to the sun’s rays and severe dieting are leading to a legacy of weak bones in later life. With spring in the air, it is a good time for everyone to invest in their bones.

The Times

three ways to improve your bones

Eat and drink properly: Drinking a glass of milk is an often-ignored adage, but milk is rich in calcium, which, with vitamin D, is essential for bone renewal. Eat two to four portions of calcium-rich dairy foods a day; good sources include cheese and yogurt. Non-dairy options include spring greens, nuts and dried fruits.

Make the most of the sun: Researchers say covering up prevents the sun’s rays from converting an enzyme in the skin into vitamin D, which is essential for ferrying calcium around the body and into the bones. More than 90 per cent of our vitamin D comes from sunlight.

High impact exercise: High impact weight-bearing exercise, such as running, tones legs, hips and lower-spine bones; jumping, skipping, or dancing are excellent alternatives. Seize every opportunity for impromptu exercise like running up and down the stairs, for instance, or carrying shopping bags.