Building Healthy Bones
Building Healthy Bones
Osteoporosis is a disease that weakens bones, decreasing their density and making them prone to fractures. If significant bone loss occurs, hips, ribs, and wrist bones can break easily. The fractures from osteoporosis can be painful and disfiguring. There is no cure for osteoporosis. We think of osteoporosis as occurring in old age, and this is true. But guess what? Osteoporosis has its inception in childhood—the result of poor eating habits.
Bones are building blocks
Bones are the building blocks of your child’s developing body. During childhood and adolescence the skeleton grows in size and density. For most people, the amount of bone tissue in the skeleton (known as bone mass) peaks by their late twenties. At that point, bones have reached their maximum strength and density.
Peak bone mass is influenced to a great extent by two factors: nutrition and physical activity.
Calcium, magnesium and vitamins C and D
Are your kids getting enough calcium? Calcium is an essential nutrient for bone health. A well-balanced diet, including adequate amounts of vitamins and minerals such as magnesium, zinc, and vitamin D, is also extremely important for bone health. Calcium is found in many foods, but the most common source is milk and other dairy products. Sources of calcium also might include an ounce or two of cheese on a pizza or a cheeseburger, a cup of calcium-enriched orange juice, or a small serving of yogurt. Your kids can also get calcium from dark green, leafy vegetables like kale, Swiss chard or beet greens, or foods such as broccoli, almonds and tortillas.
Exercise is important
Muscles get stronger when we use them. The same principle applies to bones: the more work they do, the stronger they get. Any kind of physical exercise is great for your kids, but the best exercises for their bones are weight-bearing activities such as walking, running, hiking, dancing, tennis, basketball, gymnastics, weight lifting and soccer. Encourage your kids to spend less time sitting in front of the television and more time on their feet and moving. A lifelong love of physical activity is one of the best gifts you can give to your children.
Remember, children who learn good eating and exercise habits by their preteen years are more likely to carry these habits with them for the rest of their lives. The best way to encourage healthy habits in your children? Be a good role model yourself.