Many people only start worrying about their bones and joints when they already have back pain, knee discomfort, or difficulty walking. In reality, however, bones do not become weak overnight. Bone density usually reaches its peak around the ages of 20–30 and then gradually declines over time.
This is especially noticeable in women after menopause, when bone loss accelerates due to hormonal changes. By the time people reach their 70s or 80s, if their bones were already weak beforehand, even a minor fall can cause a fracture, and recovery often takes a long time.
Therefore, if you want to remain mobile in old age, climb stairs easily, and maintain an upright posture, it is important to build a strong nutritional foundation for your bones early on. Below are six groups of foods that should appear regularly in your daily meals.
