Our bones and joints make up the basic support structure of our body and play an important role in protecting organs, maintaining muscles and calcium storage Therefore, taking care of bones is essential for our body. Parents are often concerned about their child’s physical and mental health, and while doing so, they cannot neglect building their child’s bone health.
Your child’s bones grow larger and stronger during childhood and adolescence, and bone density develops rapidly during this time. When your child reaches adulthood, i.e. at the age of 18-25, he or she reaches “peak bone mass” and their bone density stops growing because 90% of their bone mass has already been developed, Therefore, it is essential for parents to include healthy foods and nutritious foods in their child’s diet.
In an interview with HT Lifestyle, Dr Sagar Bhattad, Consultant – Pediatric Immunology and Rheumatology at Aster CMI Hospital in Bangalore, emphasized: “Weak bones not only increase the risk of injuries and fractures. bones but also lead to diseases such as osteoporosis and rickets in children as they grow up. at a young age. Encouraging your kids to adopt a healthy lifestyle and making sure their bodies get all the important nutrients can help them maintain healthy bone health.”
He recommends some essential tips that can help you maintain good bone health for your child:
1. Increase your Vitamin D intake
Vitamin D plays an essential role in improving bone health and helping the body absorb calcium. Vitamin D deficiency is quite common in both children and adults. Several studies have highlighted that low vitamin D levels lead to lower bone density and an increased risk of bone loss. Therefore, an abundance of Vitamin D can protect your child from bone-related diseases. There are some simple steps you can take to increase your vitamin D intake –
● Increase sunlight exposure and make sure your child gets at least 5 to 10 minutes of sunlight two to three days a week on your hands, feet, and face.
● Encourage your child to consume fortified foods such as cheese, liver and fatty fish. These can also be given to children in bread and pasta, etc.
2. Make sure your child is getting enough calcium
It is well known that calcium plays an important role in bone formation and is important for strengthening muscles and maintaining heart health. Dairy products like milk, cheese and yogurt are good sources of calcium. As a parent, one must ensure that his or her child consumes at least 2 glasses of milk per day, which is essential for the child’s bone growth. In addition, you must add a bowl of curd/yogurt to your child’s meals at least once a day and should also include green vegetables like spinach, kale and okra in their diet. In addition to providing Vitamin C, oranges are known as a good source of calcium and are a more palatable way to increase your child’s calcium intake. Other common sources of calcium are soybeans and its products such as soy milk, soy yogurt, and fish.
3. Vitamin K and Magnesium for Proper Bone Density
It has been found that people with higher levels of Vitamin K and Magnesium have healthy bone density and are less prone to bone diseases such as rickets and osteoporosis. These vitamins work with calcium to help your child’s bones grow stronger. Green vegetables like spinach, kale, cabbage, and green sprouts are good sources of Vitamin K and Magnesium, so it’s a good idea to instill the habit of eating cereals and hearty breakfasts in your child from an early age. Young children can help them get all the magnesium they need and other nutrients.
4. Encourage your child to let go of the automatic life for a healthier future
In today’s digital age, everything is accessible at the touch of a button on our phones. As more and more children become addicted to cell phones and computer games, they are now more confined to the couch than ever and tend to avoid physical interactions with friends. Such habits are increasing the burden of bone disease in children and increasing their need for physical activity. Activities like walking, jogging, running, and climbing stairs can help your child build stronger bones and are essential for keeping his mind and body active. These exercises can help the body stimulate the growth of bone cells. Finally, if your child is facing any serious bone disease and the signs don’t go away after a few days/weeks then you must consult your doctor.
