Bone health is an important topic in children, of course, because we all want them to have strong, healthy bones.But to be honest, it is not that significant an issue in children, although recent research suggests that low bone mass in children may contribute to fractures. However, it is a very significant issue in adults, who are prone to osteoporosis and all of its complications. The catch is, people build most of their bone mass and strength in childhood, and by the time someone is an adult the chance to build lasting bone strength is mostly gone. What we are really talking about when discussing bone health in children is a lifetime of bone strength and health, about preventing adult disease by what is done in childhood. It is difficult for children, particularly teenagers, to think about the long-term consequences of their health decisions, but parents should be aware of the issues and the impact of the choices they make and habits they develop in their children.
So how can children build strong, healthy bones that will last a lifetime? The keys seem to be weight-bearing exercise and adequate calcium intake (along with vitamin D). Weight-bearing exercise places strain on bones, stimulating them to become stronger. Children need at least 30-60 minutes of vigorous physical activity most days of the week. Calcium intake should be around 800 mg per day for children ages 4-8 years old and 1,300 mg per day for children 9 to 18 years of age. Peak calcium build-up in bone occurs between 12 and 14 years of age; however, during adolescence is when calcium intake drops the most in the United States. One cup of low-fat milk or calcium-fortified orange juice or soy milk contains between 250-300 mg of calcium, so only 1-2 glasses per day are really necessary to get enough calcium in the child?s diet. Cheeses, yogurt, salmon, beans, collards and broccoli are also good sources of calcium. Many cereals and other foods are also fortified with calcium, so check the labels and your child’s diet to be sure he or she is getting enough calcium.
Research into this issue is ongoing, and there is some controversy and many arguments between pro-dairy and anti-dairy groups that you may read about in the media. It remains to be clearly demonstrated that building peak bone mass definitely decreases osteoporosis or that increasing calcium intake alone increases bone mass. However, it is clear that weight-bearing exercise, together with adequate calcium intake, increases bone mass and strength and health during childhood and adolescence. Research also suggests that children who have more calcium in their diet are less likely to be obese, and it is quite clear that exercise is healthy and necessary and helps to prevent obesity as well as a variety of other health problems. Lastly, developing a habit of a healthy diet and exercise during childhood will likely reap untold benefits across the person’s lifetime, so there is really nothing to lose and much to gain both now and likely in their future by children building strong, healthy bones through exercise and adequate calcium intake.
