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at your age its easy to increase bone mass easily.
As you age, the bones of the body naturally become more frail and brittle.
Just like muscle, bone can be strengthened and one of the best ways to do this is by making some smart nutritional decisions with load bearing exercise.
1)simple daily 20min walking,it should not be stranious.
2)Anything that is acidic should be avoided at all costs. Some examples of acidic foods are coffee, soda, fruit drinks, cakes, cookies, doughnuts, ice cream and high fat meats. This might sound daunting, but if you make slow changes, it is very achievable and you and your bones will be glad you did.
3)Calcium is one of the key nutrients for bone health.curd,milk,orange juice,sesame seeds,brocolli is rich in calcium
4)some load bearing exercise
Now you are not only strengthening your bones, but your are also getting all the wonderful other benefits that exercise has to offer.
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