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How to build strong bones in children

Bone strength develops from an early age in children and bone development becomes relatively slower with age as individuals are likely to build 95 per cent of their bone density or mass by the age of 20. Therefore, childhood and adolescence are deemed as pivotal years to both the development and sustenance of good bone […]

Bone strength develops from an early age in children and bone development becomes relatively slower with age as individuals are likely to build 95 per cent of their bone density or mass by the age of 20. Therefore, childhood and adolescence are deemed as pivotal years to both the development and sustenance of good bone health. Strong bones are built through a combination of a balanced diet and a healthy lifestyle. 

Parents should take necessary steps towards the healthy development of bone strength during their child’s growth years to prevent commonly occurring bone associated complications in later life stages. If the bones are not strong enough, young adults might frequently experience injuries or fractures due to weak bones. There are some simple tips or do’s and don’ts that parents can be mindful of, to facilitate proper bone formation and strength. 

DO’S 

Proper nutrition- The lack of a nutritious diet can affect the physical and mental growth of a child. Nutrient requirements alter depending on the child’s age. 

Firstly, calcium majorly contributes to the development of healthy bones. Therefore, introducing calcium-rich foods in appropriate amounts e.g., dairy products like milk, yoghurt or plant-based protein sources like tofu, soybeans, alongside, leafy green vegetables, or nuts can boost early bone development. Moreover, leafy greens or cruciferous vegetables like spinach, broccoli, and kale are rich in antioxidants and Vitamin K, a nutrient essential for bone density that mainly strengthens during the early years. 

Secondly, vitamin D enriched foods like oatmeal, cereal, orange juice or cheese, are equally necessary for children as the nutrient aids calcium absorption. Besides, vitamin D deficient children are more prone to develop rickets, a musculoskeletal condition. 

Lastly, magnesium commonly found in whole grains e.g., brown rice, certain nuts like cashews, almonds, peanuts or fruits like bananas should be given, as the mineral is vital in calcium and vitamin D regulation. Both magnesium and vitamin K deficiencies can raise early risks of osteoporosis or weakened bones over time.

Often young children lean toward junk food options. So, parents can simply opt for cereal/oatmeal and milk as a complete breakfast combination, to meet the required daily intake of calcium, vitamin D and magnesium. Alternatively, relatively enjoyable foods particularly amongst young children, for example, cheese or peanut butter sandwiches, can help provide both necessary bone-protective nutrients and taste.

Being physically active- A sedentary lifestyle should be discouraged in both children and adults to avert bone-related and other health conditions. Specifically, parents must ensure that their child is active as increased muscle use through physical activity in childhood is necessary to build bone mass and strength and ensure long-term bone health. 

Parents can encourage their children to develop recreational hobbies or participate in extra-curricular activities or sports of their interest, for example, football, basketball or enrolling them in a fun dancing class. Similarly, selecting a fun family activity can build a routine and encourage movement. Generally, activities that create certain pressure on bones are recommended to develop strength.

Moreover, outdoor activities help prevent commonly found Vitamin D deficiencies in children through exposure to sunlight, a natural source of Vitamin D. As a result, the child benefits from overall physical and mental development as healthy habits are inculcated from the onset.

DON’TS

Children must steer clear of certain factors that may interrupt bone formation or can be bone damaging. These include: 

Unhealthy lifestyle- Nutrient deficiencies or malnourishment especially amongst female teens can cause bone loss, disrupt hormonal balance, and raise risks of developing other adolescent medical diseases. Consequently, bone strength is negatively impacted as bone density develops extensively during that time. Thus, under-eating or eating processed or preservative-laden foods that hinder essential nutrient absorption is discouraged. This includes fizzy beverages as they disrupt calcium absorption.

 Poor habits– Parents must ensure teens do not adopt harmful habits like smoking and alcohol consumption as these can negatively impact their overall health. 

Like other body parts, bones play an integral role in the overall functioning of the body and health. The early years predominantly determine and influence bone development. Therefore, instilling simple lifestyle habits and choices during fundamental growth years can aid the proper development of bone strength and long-term bone health.

The writer is from Dept of Neonatology & Paediatrics, CK Birla Hospital, Gurugram.

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