As back care experts, chiropractors get to see how your spine changes through the incredible cycle of life. Chiropractors get a unique view of how the body can handle the extraordinary stresses put on it every single day and in this series we look at the spine and how the cycle of life affects it.

As you grow and get older, you begin developing bone mass (or bone density) which helps harden your bones.

You’ve probably all, at some point or another, heard that calcium is a very important factor in the growth, development and strengthening of bones. Calcium is what helps bones develop and get strong.

Most people in North America focus on dairy products as the only way to get calcium, but here is a list of the top high-calcium foods:

The top high-calcium foods (by Nutrient Density (calcium per gram))

#1: Dried Herbs (Dried Basil, Thyme, Marjoram, Rosemary, Dill)
#2: Cheese
#3: Sesame Seeds
#4: Almonds
#5: Flaxseeds
#6: Dark Green Leafy Vegetables
#7: Milk and Yogurt

By the time we turn 20, most of us have stopped growing and the vertebrae in our back are now solid bone. Progression continues as our bones strengthen and most people reach peak bone mass between the ages of 25 and 30.

Now after we stop developing bone mass, it is important to keep our bones as strong as possible.

Placing a degree of stress on your bones is one way to keep them strong, which is why it’s so important to include 30 minutes of activity into your daily routine. Walking or jogging are both great low-impact activities to help keep your bones strong.

Thanks to Dr. Chad Kulak and Dr. Kelly Fleck for their assistance with this series. If you have comments or questions for us, please let us know on Facebook or Twitter.