Everyone will experience some degree of bone loss with age. It’s natural and inevitable, just like wrinkles. While we can’t turn back time, it is possible to delay this process or prevent significant bone loss through lifestyle changes. You can also rebuild some bone density, but you’re mu ch better off getting ahead of bone loss before it’s noticeable, Dr. Ian Smith, physician and author of “Eat Your Age,” tells TODAY.com. However, most people start to think about their bone health too late. “What I think a lot of people get wrong is understanding when they should be preventing bone density issues,” says Smith. Expert tip of the day: Start building bone mass early in your 20s to protect bone density When it comes to preventing bone loss, timing matters. “It’s not when you get older and you’re getting your scans. … It’s when you’re younger and building good bone stock,” Smith explains. The best time to start protecting bone density is in your 20s. But if you’re older than that and haven’t made it a priority, you can still preserve your bone density later in life as well. Bone density refers to how porous the bones are. “Imagine a sponge — the more holes you have, the less dense,” says Smith. It’s a measure of how compact the bones are, whereas bone mass is the total amount of bone tissue in the body. The average person will reach peak bone mass between the ages of 25-35. “That’s the most amount of bone tissue you’re going to have. As we get older, that bone mass slowly disintegrates and wears down,” says Smith. Diet Exercise Aug 6 The No. 1 plant-based protein to boost bone health, according to a dietitian Diet Exercise Jul 14 The 7 best foods to eat to support bone density midlife, according to a doctor Why it matters The earlier you start building up your bone mass, the more bone you have to lose later on. “The idea is that when you are young, you need to build as good an amount of bone mass as possible, so that you have a big enough reserve,” says Smith. Then, when you age and lose bone density naturally, “you’ve had such a big start that you don’t end up in a danger zone,” he adds. If bone density becomes too low, this can lead to osteopenia and osteoporosis, which causes the bones to become brittle and fracture easily. “The more bone mass that you start with, the less likely you are to develop osteoporosis,” says Smith. How to get started The most effective way to build bone density is through a combination of specific exercises and nutrients, no matter your age. If you want to support bone health at the gym, your best bet is weight bearing exercises, says Smith. “The idea is bones grow by hurting them, so you need things that cause impact. Strength training with weights, machines or bands will create pressure and tension on your bones that leads to bone growth,” says Smith. Simple compound exercises with weights, like squats or deadlifts, are a great start. It’s also important to “feed” your bones with the right minerals. Calcium and vitamin D together are essential for strong, healthy bones, Smith says. Some of the best foods to support bone density include cottage cheese, yogurt, milk, salmon and tofu. “Calcium is like the bricks. Vitamin D is what helps take the bricks to your bones, and strength training exercise is your traffic cop directing them,” says Smith. This story first appeared on TODAY.com. More from TODAY: Avoid this drink ‘at all costs’ if you have heart issues, cardiologist warns This simple daily movement supports digestion and gut health, doctor says Is 1 long walk or several short ones better for heart health? Study has answer ...read more read less