Building Healthy and Strong Bones
Help children build healthy and strong bones!
Building healthy and strong bones is important for our children. Due to the current pandemic, children have been staying at home to keep safe from COVID-19 infection. However, that would also mean that they are at risk of Vitamin D deficiency from the lack of sunlight exposure. That is why we as parents have to build healthy and strong bones for the children.
Every child should receive adequate Vitamin D and calcium to build good bone mass hence stronger bones.
Building Healthy and Strong Bones
Why is it essential to build strong bones in children?
Childhood and adolescence are critical periods simply because the bone-building process is usually completed by the age of 20 years old. As we age, our bones will gradually lose bone mass leading to weak and fragile bone (osteoporosis) which are prone to fractures.
Therefore, having strong bones in childhood will lay a good foundation throughout life.
What is the relationship between calcium and Vitamin D?
Our body needs adequate Vitamin D to absorb calcium. Low Vitamin D levels in the body will only lead to insufficient calcium absorption from our diet. There are three ways to get Vitamin D – from the skin through sunlight exposure, from the diet, or by taking supplements.
Did you know the facts about building healthy bones?
- We build almost our bone density during childhood and adolescent years.
- The bone-building process is mostly finisher around age 20.
- Kids with strong bones have a better chance of avoiding bone weakness later in life.
*Secret to healthy bones. As a parent, you can help by making sure kids get these three key ingredients for healthy bones: Calcium, Vitamin D, and Exercise.
Ways to build strong bones.
1. Give kids high-calcium foods.
The most common source of calcium is in milk and milk products. But it can also be found in other foods. For example Beans, leafy green vegetables, cereals, almonds, and tofu.
What Can You Do?
Ask your healthcare provider about how much calcium should you serve to your child:
– Younger kids, 2-3 servings/day of low-fat dairy.
– Older kids, 4 servings/day of low-fat dairy.
Replace common foods with high-calcium versions for example like buy almond butter instead of peanut butter.
Building Healthy and Strong Bones
2. Give kids a vitamin D supplement.
Vitamin D (sometimes labeled vitamin D3) helps the body absorb calcium.
- All kids should take vitamin D supplements if they don’t get enough from their diet.
- Good sources of vitamin D include oily fish, red meat, liver, egg yolk, and fortified food like cereals.
- Most healthcare provides recommend Vitamin D supplementation for fully and partially breastfed babies.
What Can You Do?
The recommended Vitamin D for children below 1 year is 400 IU/day while above 1 year 600 IU/day. Discuss with your healthcare provider regarding the amount of Vitamin D that your child needs.
3. Encourage kids to exercise.
Our muscles get stronger the more we use them. The same is true for bones. Weight-bearing activities are especially good for building bone. Exercise that is good for our bones such as running, jumping, and climbing. They use the force of our muscles and gravity to put pressure on our bones. The pressure makes the body build up the stronger bone.
*Activity like riding a bike and swimming do not create weight-building pressure although they are great for overall health.
Building Healthy and Strong Bones
What Can You Do?
For building healthy and strong bones make sure your child gets at least an hour of physical activity each day, including weight-bearing exercises.
If you need any consultation, you can also visit us at our clinic at Sri Hartamas, Kuala Lumpur. Our team consists of qualified and experienced child specialists, nurses, and clinic assistants.
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References:
1. Vitamin D supplementation in Infants, Children, and Adolescents by AAP
2. Calcium and Vitamin D by National Institutes of Health (NIH)
3. Three ways to build strong bones by Nemours Kidshealth
