Here are some ways parents can ensure that their children develop strong and healthy bones, which form the foundation for their overall growth and physical development.
Childhood and adolescence are a critical time for developing strong, healthy bones. Building good bone health in childhood also helps reduce the risk of developing osteoporosis in adulthood. So, what is the recipe for building strong bones? We know that children require a lot of calcium for their bones to grow well and strong. What are the other ingredients kids need for optimum bone health? Get to know from an expert.
“As a pediatric orthopedic surgeon, my primary concern is the health and well-being of our youngest generation. One crucial aspect of this is ensuring that children develop strong and healthy bones, which form the foundation for their overall growth and physical development,” says Dr. Alaric Aroojis, Consultant Paediatric Orthopaedic Surgeon, P.D. Hinduja Hospital & Medical Research Centre, Mahim, India.
Dr. Aroojis also shares five essential tips for parents to promote optimal bone health in their children.
1. Balanced Nutrition: The Cornerstone of Healthy Bones
A well-rounded diet is the first and most fundamental step in nurturing growing bones. Just as a strong foundation is crucial for a building’s stability, balanced nutrition is vital for the development of sturdy bones. Calcium is a cornerstone mineral for bone health, as it contributes to bone density and strength. Foods such as dairy products (milk, yogurt, cheese), leafy greens (spinach, kale, collard greens), and fortified plant-based alternatives (cereals, tofu) are excellent sources of calcium.
2. Calcium and Vitamin D-Rich Foods: Partners in Bone Health
Vitamin D plays a pivotal role in calcium absorption, ensuring that the body utilizes calcium effectively to build strong bones. Fatty fish like salmon, mackerel, and sardines are rich in both calcium and vitamin D, making them ideal additions to a bone-boosting diet. Moreover, fortified cereals and egg yolks also offer a dose of these vital nutrients. It’s important to note that while these foods are rich in calcium and vitamin D, the amounts of these nutrients can vary. Additionally, some individuals may have dietary restrictions or preferences that affect their choices. If getting sufficient calcium and vitamin D from diet alone is a challenge, considering supplements under the guidance of a healthcare professional can be beneficial.
3. Sun Exposure: A Natural Source of Vitamin D
While dietary sources are important, natural sunlight is an invaluable provider of vitamin D. Encourage your children to spend some time outdoors each day, especially during morning hours, when the sun’s rays are gentler. Sun exposure not only aids in vitamin D synthesis but also promotes a healthy sleep cycle and overall well-being.
4. Play and Exercise: Building Strong Bones and Muscles
Physical activity isn’t just about fun; it’s an essential component of bone and muscle development. Engaging in regular exercise and play helps stimulate bone growth, improve bone density, and enhance muscle strength. Activities such as jumping, running, dancing, and even team sports like soccer or basketball are excellent choices to promote healthy bone development.
READ RELATED: 5 Best Exercises for Men Over 50 To Live Longer
5. Avoid Junk Foods: Protecting Bones from Harm
In a world filled with tempting processed snacks and sugary treats, it’s important to teach children about making healthy food choices. Excessive consumption of junk foods can displace nutrient-rich options, hindering the body’s ability to build strong bones. These empty-calorie foods not only lack essential nutrients but can also contribute to weight gain, which can strain developing bones and lead to potential orthopedic issues.
Take away
As a parent, you hold a significant role in shaping your child’s bone health. By emphasizing balanced nutrition, incorporating calcium and vitamin D-rich foods, ensuring adequate sun exposure, promoting play and exercise, and discouraging the consumption of junk foods, you’re providing the foundation for strong bones and a healthy future.
“Remember, a holistic approach is key. While individual components contribute to bone health, their synergy yields the most effective results. Engage your child in the journey towards healthy bones, and lead by example adopt these habits into your own lifestyle to create a positive and health-focused environment for your family. By nurturing healthy bones from a young age, you’re gifting your child the invaluable asset of lifelong well-being. As a pediatric orthopedic surgeon, I’ve witnessed the profound impact of these practices on children’s growth and development. Through your dedication to your child’s bone health, you’re setting them up for a future of strength, resilience, and vitality,” Dr. Aroojis concludes.
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