Do you what strong bones for your children ?

Every parent wish that their child grow healthy, live actively, and become strong. One of the most important foundations of making healthy bodies in children is strong bones.
Childhood is the most critical stage for the development of the healthy and stronger bone because the overall body builds the bone mass during these early growing years. As per the National Institutes of Health, around 90% of peak bone mass is developed by age 18 in girls and age 20 in boys. So, the Childhood and teenage time are most important age for building good bone.
Healthy bones not only support the overall growth of your child but also help prevent fractures, maintaining posture problems, and future weak bone diseases like osteoporosis.
You might be always wondering about how to improve your child’s bone health. The good thing is that simple way is that you can change daily habits in your child that will surely make a significant difference.
Proper nutrition, regular physical activities and exercise, sunlight exposure, and healthy lifestyle will contribute to stronger bones in children. Let us discuss more about this.
Why Bone Health Matters in Childhood
Bones are living tissues that continuously grow and change during the different time periods and conditions of Life. It is a known fact that, at the time of childhood and adolescence, bones become denser and stronger and that the children develop most of their peak bone mass before adulthood.
When children don’t get adequate nutrients and avoid physical activity, their bones may become weak and fragile at the time. Weak bones not only increase the risk of injuries, but it also hampers a lot in long-term health problems later in life.
Parents are the ones who have to play a key role in helping children build healthy bones through balanced nutrition and maintaining active lifestyles.

Best Nutrients for Strong Bones in Children

1. Calcium for Healthy Bone Development
   Calcium is one of the most important minerals for having strong bones. Children need a good amount of calcium daily for healthy bones.
   According to the data given by the CDC Nutrition and Bone Health, if children don’t get enough calcium during their growth time, their bones will be weaker so they have a higher risk of fractures later in life.
   Although it seems like children should get the best calcium out there, in general, they can get their best calcium from food which is nothing special. Some of those daily foods are rich in calcium are:

• Milk
• Tofu
• Yogurt
• Cheese
• Almonds
• Broccoli
• Spinach
• Fortified cereals
• Sesame seeds
  Include these foods, rich in calcium in your child’s meals every day to help promote their bone growth and development as they are growing.

1. Vitamin D helps the body absorb Calcium
   Vitamin D is one of the important elements that is responsible for growing healthy bone. As you should know that without it your body can’t absorb calcium from food, which can cause softening of the bones, known as rickets and weakening of the muscles even if you eat foods high in calcium.

Good sources of vitamin D include:

• Morning sunlight (most common and free)
• Egg yolks
• Fatty fishlike salmon and tuna
• Fortified milk
• Mushrooms (sun exposed)
  Encouraging outdoor playtime for your children can naturally improve vitamin D levels while also promoting physical activity.

1. Protein Supports Bone Strength
   Protein helps to build our muscles, tissues and our growing bones. It also helps with better overall growth and development.

Protein can be found in many types of food.

• Eggs
• Fish
• Nuts and seeds
• Dairy products
• Beans
• Lentils
• Chicken

Importance of Exercise for Strong Bones
Physical activity plays a needed role in creating healthy bones, too. Weight-bearing activities and resistance exercise help stimulate bone-forming cells, making your bones stronger.
Some of the best exercises for bone health are.

• Running
• Dancing
• Cycling
• Jumping
• Skipping (jumping rope)
• Football
• Basketball
• Playground activities
• Swimming

Children should be physically active for at least one hour every day. Reducing the use of mobile phones and other screen time and encouraging outdoor games can improve bone strength and overall fitness of whole body.

Healthy Habits That Support Bone Growth
Due to excessive use of mobile phones and unhealthy living habits, children now are in weak health. Parents must encourage healthy routines for their kids. This healthy habit in their daily life will naturally improve bone development in children.

Some of the major habits that your child should follow are:

Encourage Proper Sleep
Growth hormones are more active and released during sleep. Rest plays important for bone and muscle development. Make ensure that your children get enough sleep according to their age group.

Limit Junk Food and Sugary Drinks
The Processed foods and soft drinks in the market will affect your child bone health. These processed sugary and junk foods decrease calcium absorption as well was hamper overall health. Replacing sugary snacks with nutrition rich foods supports stronger bones and better immunity.

Maintain a Balanced Diet
To ensure a child has healthy bones, they must have a healthy diet filled with fruits, vegetables, whole grains, proteins and healthy fats.

Signs of Weak Bones in Children
As a parent, you should know are the bones of your child are weak or strong. Children may show some of the early sign. These signs and symptoms for poor bone may include:

• Bone pain
• Frequent fractures
• Delayed growth
• Muscle Pain
• Weak posture
• Muscle weakness
• Frequent Muscle Cramps

If you notice these above-mentioned signs and symptoms, you must consult the proper healthcare professional for proper guidance and evaluation.

How Parents Can Build Lifelong Healthy Habits
Children often learn by observing their parents’ activities and habits. Families that eat healthy meals together and stay active create positive habits in their kids as well. So, parents should also follow their healthy habits as well.

Simple ways parents can support bone health for their child include:

• Serving nutritious home-cooked meals
• Encouraging outdoor activities
• Avoiding junk and sugary foods
• Providing healthy snacks
• Limiting excessive screen time
• Scheduling regular health checkups

These small efforts by the parent at home can have a long-lasting impact on your child’s health and development.

Final Thoughts
Having nutrient rich foods provide the necessary nutrients a child needs to grow. Ensure that you give your child the food and environment for better bones and they will thank you for life. It would be providing your child with calcium-rich foods, vitamin D, regular exercise, proper sleep and healthy lifestyle habits to increase your child’s bone strength and overall growth.
Healthy nutrition and watching what you put into your body can lead to a wonderful life.
As parents, you can help your children have stronger bones, better posture and a healthier future.