A Parent’s Guide to Improve Their Child’s Bone Health 

As a society, we place a premium on teaching our children new languages, critical thinking skills, academics, and so on. But, in order to confront the world, you must also defend yourself against physical hazards, which most of us overlook. The cornerstone of ‘the body’s shield’, the bone, holds the secret to protecting your body.

Just like childhood is the crucial time to develop cognitive growth, it is also the best time for bone development. We should prioritize this period to mold our kid’s bones because their future health is based on how strong they are throughout their youth.

In this blog, we will explore the importance of bone health in children, the variables that influence bone growth, and tips for parents to help their children build and maintain strong bones. By following these tips, you can help your child achieve optimal bone health and set them up for a healthy and active life. So, sit tight, take notes, and make sure to use the incitements to keep your child safe from future bone tragedies.

Childhood: An important time for bone development

Bone is a metabolically active connective tissue that adapts its activity to specific developmental stages throughout the lifespan.   

Let’s check exactly why bone growth is emphasized in childhood.

1. Bone mass

• Bone mineral accumulation during childhood and adolescence has a significant impact on long-term bone health.
• 40% of bone mass is attained during adolescence, 90% of bone mass is accumulated by 18 years and peak bone mass is reached by one's late twenties.
• Individuals with higher peak bone mass have a better advantage in terms of fracture protection.
• Up to 80% reduced risk of fracture, when body bone mass is maintained.
• Bone mass gained throughout childhood is arguably the most significant factor of long-term skeletal health and osteoporosis risk.

2. Bone formation

• Bone development relies on the processes of modeling and remodeling.
• Modelling happens exclusively in growing children; it is described as the process where bones are shaped or reshaped by the bone cells.
• Bone modeling allows for the formation of new bone at one site and the removal of old bone.
• Remodeling occurs and orchestrates bone mineral turnover, repair of microdamage, and fracture healing in both children and adults.
• Remodeling is a closely related process of bone production and resorption. The process does not alter the shape of the bone, but it is essential for bone health. In the later part of life, the bone is broken down more often than is rebuilt.
• Bone is generally built at a faster rate than bone is broken down in children
• Bones grow during childhood because resorption occurs within the bone while the formation of new bone occurs on its outer surface, resulting in thicker bones in puberty.

Thus, paying attention and investing in bone health in childhood will give your kids exponential gains with fruitful future returns.

Now that we have established the importance of bone health in childhood, let’s check what factors impact bone mass in the coming segment.

Factors affecting peak bone mass and their impact on bone health

1. Gender

• Bone mass or density is often higher in men than in women.
• Boys and girls build bone mass at comparable rates before puberty.
• Boys, on the other hand, tend to gain more bone mass than females during puberty.

2. Nutritional status

1. Calcium

Calcium is the most abundant mineral in bone, accounting for more than 99% of its composition, and provides the skeleton strength and structure.

2. Vitamin D

• Vitamin D is essential to bone mineralization due to its effects on intestinal calcium absorption and on bone mineral accretion.
• Vitamin D deficiency in childhood may result in suboptimal bone mineralization and rickets.

3. Other nutrients

Other nutrients such as magnesium, vitamin C, omega-3, and zinc are essential for bone health.

3. Hormones

Parathyroid hormone (PTH) and sex hormone plays an essential role in calcium homeostasis and bone formation

4. Physical Exercise

Physical activity is essential for bone health. It has the greatest impact on the parts of the bones that carry the most weight. These include the hips during walking and running, as well as the arms while gymnastics and weightlifting.

How much nutrients are enough

Calcium:

Let’s address your biggest concern of whether your kid is getting enough calcium. Here is the daily recommended amount of calcium.

Vitamin D:

According to studies, lower levels of vitamin D are associated with lower bone mineral density.

20 ng/mL is the recommended vitamin D value of 20 ng/mL in children.

How to obtain all these necessary nutrients for proper bone formation? We will address this next!

Nutrients: how to get it?

Higher intakes of fruits and vegetables throughout the teen years improve bone density in adulthood. Plant foods are abundant in nutrients that support bone health, including vitamin C, vitamin K, potassium, and magnesium.

To boost specific nutrients, add below things in your kids’ diet:

1. Vitamin C

• Citrus fruits, tomatoes, peppers, and other vegetables are essential for making collagen, the connective tissue that minerals cling to when a bone is formed.

2. Vitamin K

• Vitamin K is rich in dark leafy greens such as kale and spinach. but it is also present in beans, soy products, and various fruits and vegetables.

3. Potassium

• It reduces calcium loss from the body and accelerates bone formation.
• Potassium is abundant in oranges, bananas, potatoes, and a variety of other fruits, vegetables, and legumes.

4. Magnesium

• Higher magnesium intake has been linked to stronger bones.
• Beans, greens legumes, and green leafy vegetables are rich sources of magnesium.

5. Calcium

• Dietary sources like milk, yogurt, and cheese are the most abundant sources. Other sources include beans and greens.
• Broccoli, Brussels sprouts, collards, kale, mustard greens, turnip greens, and other vegetables are high in calcium. Baked beans, chickpeas, tofu, and other bean products are available.
• Concentrated calcium sources include calcium-fortified orange and apple juices as well as enriched soy and rice milk.

6. Vitamin D

• You can’t have calcium without maintaining adequate levels of vitamin D. 15 minutes of sunlight each day is all your kid requires to fulfill the daily requirement of vitamin D.
• Other sources of Vitamin D include vitamin-D-rich foods, such as oily fish some pork products, eggs, mushrooms, and fortified foods like orange juice, breads, and milk.
• Ensure your kid is consuming enough nutrients, as bone health is highly dependent on diet.

Foods to limit/avoid

Avoiding or limiting this food in your kids’ can limit excess bone loss:

1. Avoid caffeine

Caffeine present in sodas, coffee, and other beverages and foods increases the loss of calcium from the body.

2. Smoking

Smoking is a highly addictive habit that often begins in adolescence and increases the risk of fracture by 40%.

3. Limit Salt

Salt (sodium) consumption depletes bones of calcium. Just dieting isn’t sufficient, physical exercise is also essential for bone growth in children, let’s address that next.

Physical Exercise

According to research:

• Physically active teens have higher bone density than sedentary teens.
• 75% risk reduction of fracture hip with teens who exercised four or more times per week.

When bones are put to work, they respond by getting stronger and denser, especially in weight-bearing sports like running, soccer, basketball, and weightlifting. Physical exercise may be the most impactful thing your adolescent can do to enhance bone health.

Conclusion

In conclusion, as parents, we hold the key to shaping a strong and resilient future for our children. By prioritizing their bone health today, we are laying the foundation for a lifetime of vitality and well-being. Remember, it’s not just about physical strength but also about fostering healthy habits and instilling a sense of responsibility towards their own bodies.

Let’s continue to provide our children with a balanced diet rich in calcium and vitamin D, encourage regular exercise, limit sedentary activities, and promote good posture. Let’s be role models by practicing healthy habits ourselves and creating a supportive environment that nurtures their overall well-being.

Investing in our child’s bone health is an investment in their future, ensuring they have the strength and stability to pursue their dreams and conquer life’s challenges with confidence. So, let's start today, because every small step we take towards improving their health will make a significant difference in their lives tomorrow.