Bone health starts from childhood and is important throughout life. Strong bones help children to be active, maintain a healthy weight, and prevent injuries.

As parents, it is our responsibility to ensure that our children get the right nutrition and physical activity to build and maintain strong bones for life. Here are some tips to help your child have strong bones:.

Tip #1: Ensure Adequate Calcium Intake

Calcium is one of the key nutrients needed for bone health, as it helps to build strong bones. Children need about 700-1,000mg of calcium per day, depending on their age.

Foods rich in calcium include dairy products (milk, cheese, and yogurt), green leafy vegetables (kale, broccoli, and spinach), almonds, and tofu. If your child is lactose intolerant or has a milk allergy, you can consider calcium-fortified products, such as soy milk or orange juice.

You can also speak to your pediatrician about calcium supplements if your child is not getting enough calcium from their diet.

Tip #2: Increase Vitamin D Intake

Vitamin D is important for bone health as it helps the body to absorb calcium. Sun exposure is the best source of vitamin D, but it is also found in fatty fish (salmon and tuna), egg yolks, and fortified foods (such as milk and cereal).

Most children do not get enough vitamin D from their diet, and so it is recommended that children take a daily vitamin D supplement of 400-1,000 IU. The American Academy of Pediatrics recommends that infants be given a daily oral vitamin D supplement of 400 IU from the first few days of life through adolescence.

Tip #3: Encourage Physical Activity

Physical activity is essential for building strong bones. Weight-bearing exercises (such as running, jumping, and dancing) help to build bone density and strength.

Children should engage in at least 1 hour of physical activity per day, which can include structured activities such as sports or classes, as well as unstructured playtime. Limiting sedentary time (such as screen time) is also important for bone health, as it decreases the amount of time that children spend sitting and not being physically active.

Tip #4: Avoid Smoking and Secondhand Smoke

Smoking and exposure to secondhand smoke can negatively affect bone health, particularly in children. Smoking during pregnancy can also affect fetal bone development.

Encourage family members to quit smoking, and ensure that your child is not exposed to secondhand smoke.

Tip #5: Limit Soda and Sugary Drinks

Soda and sugary drinks are high in calories and can contribute to weight gain. Weight gain can put added stress on the bones and increase the risk of fracture.

Additionally, soda and sugary drinks are often high in phosphoric acid, which can interfere with the body’s ability to absorb calcium. Encourage your child to drink water or milk instead of soda or sugary drinks, and limit their consumption of these beverages.

Tip #6: Monitor Bone Health

Regular check-ups with a pediatrician can help to monitor your child’s bone health.

If your child is at risk of low bone density or fracture (due to a medical condition or family history), your pediatrician may recommend a bone density test or other diagnostic test to assess their bone health. Early detection and treatment can help to prevent or manage bone problems.

Tip #7: Set a Good Example

As a parent, your behavior and habits can have a big influence on your child’s health. Set a good example by eating a balanced diet and engaging in regular physical activity.

Encourage family activities that promote physical activity, such as hiking, biking, or swimming. If you smoke, consider quitting, and if you drink soda or sugary drinks, consider reducing your consumption. Your child is more likely to adopt healthy behaviors if they see you modeling them.

Conclusion

Bone health is essential for overall health and lifelong mobility.

As parents, we can help to ensure that our children have strong bones by providing them with a balanced diet, regular physical activity, and avoiding risk factors such as smoking and sugary drinks. Regular check-ups with a pediatrician can help to monitor your child’s bone health and catch any problems early on. By setting a good example and fostering healthy habits, we can help our children to have strong bones for life.