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- By Bone & Body
Childhood and adolescence are critical periods for building strong bones. Approximately 90 percent of peak bone mass is achieved by the age of 20.
A combination of good nutrition, regular physical exercise, and healthy lifestyle habits is the best way to optimise bone health and reduce the future risk of fracture and osteoporosis.
Maintaining a healthy body weight is also very important, as both undernutrition and obesity can negatively affect bone development.
A balanced diet containing protein, fruits, vegetables and whole grains provides the nutrients needed for healthy bone growth.
Adequate calcium intake is particularly important; good dietary sources include milk, yogurt, cheese, leafy green veges, almonds and calcium-fortified foods.
Vitamin D is equally important because it helps calcium absorption.
Children should get vitamin D primarily through safe sunlight exposure on bare skin, and through their diet (eggs, oily fish, mushrooms, vitamin-fortified foods).
Supplements should only be given at the direction of a healthcare provider.
Regular exercise is one of the most effective ways to strengthen bones.
Weight-bearing and high-impact activities like running, jumping, dancing, gymnastics, basketball and soccer stimulate bone formation and improve bone strength.
Muscle-strengthening activities also contribute, by increasing the forces placed on bone and thereby promoting healthy skeletal development.
Children should aim for at least 60 minutes of moderate-to-vigorous physical activity every day.
Regular exercise is one of the most effective ways to strengthen bones.
Weight-bearing and high-impact activities like running, jumping, dancing, gymnastics, basketball and soccer stimulate bone formation and improve bone strength.
Muscle-strengthening activities also contribute, by increasing the forces placed on bone and thereby promoting healthy skeletal development.
Children should aim for at least 60 minutes of moderate-to-vigorous physical activity every day
Children with health conditions that limit mobility face a high risk of secondary osteoporosis and low-impact long-bone fractures.
Optimising bone health in these kids requires a combination of mechanical loading alternatives, safe handling practices and precision nutrition.
Discuss strategies with your GP or paediatric specialist regarding optimising your child’s bone health.
For more information visit: www.boneandbodyblueprint.co.nz
