It’s easy to overlook our bones, as they work behind the scenes. However, when a bone breaks, it becomes a significant issue. Healing takes time, even for children. Building strong bones during childhood lays the foundation for good bone health throughout life. Most bone density is developed during childhood and adolescence, with the process mostly complete by age 20. As adults, we continue to replace old bone with new bone, but at a slower rate. Over time, especially in older age, bones naturally weaken.
Kids with strong bones are more likely to avoid bone weakness later in life. Parents can support this by ensuring their children get the three essential components for healthy bones: calcium, vitamin D, and exercise.
1. Provide Kids with High-Calcium Foods
Calcium is crucial for building strong bones. It’s found in dairy products, beans, certain nuts and seeds, and leafy greens. It’s also added to some foods like orange juice and cereal.
How Can Parents Help?
Encourage your child to eat calcium-rich foods:
- If your child consumes dairy, consult a doctor or dietitian to determine the right amount based on their age. Younger kids might need 2–3 servings of low-fat dairy each day, while older kids may need 4 servings.
- Opt for calcium-enriched alternatives, like almond butter instead of peanut butter or calcium-fortified orange juice in place of regular juice.
2. Ensure Kids Get Enough Vitamin D
Vitamin D helps the body absorb calcium. It’s found in foods like fatty fish, mushrooms, liver, and eggs, as well as from sunlight exposure. Since many kids don’t consume enough vitamin D-rich foods and often stay indoors, especially during colder months, they may need vitamin D from fortified foods like cereals, orange juice, and milk (including non-dairy options such as soy, almond, and oat milks).
Health care professionals often recommend vitamin D supplements if a child’s diet lacks sufficient levels.
- Breastfed babies or those drinking less than 32 ounces of formula daily need extra vitamin D. Consult a doctor about supplementing your baby’s intake.
How Can Parents Help?
- Ask your health care provider how much vitamin D your child needs and the best way to ensure they get it.
- Protect your child’s skin when outdoors by using sunscreen, clothing, and shade. While sunlight helps produce vitamin D, excessive sun exposure increases the risk of skin cancer.
3. Encourage Physical Activity
Just like muscles, bones grow stronger when we use them.
Activities such as walking, running, jumping, and climbing are particularly beneficial for bone health. These are called weight-bearing exercises because they use the force of muscles and gravity to strengthen bones. The pressure signals the body to build stronger bone.
While activities like biking and swimming promote overall health, they don’t exert the same pressure on bones. Kids need to incorporate weight-bearing exercises for optimal bone health.
How Can Parents Help?
- Ensure your child gets at least one hour of physical activity each day, including weight-bearing exercises.
Although calcium, vitamin D, and exercise are essential for everyone, they are especially critical for children, particularly during the preteen and teen growth years.