16 Oct How to build Strong Bones for kids health
Building healthy bones in childhood is extremely important.
Minerals are incorporated into your child’s bones during childhood, adolescence and early adulthood. Once they are around 30 years of age, your child will have achieved peak bone mass. In this timeframe, If not enough bone mass is created or bone loss occurs later in life, your child may have an increased risk of developing fragile bones that break easily. Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones — and it’s never too early to start.
How to build healthy bones for healthy children
Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults. This is because they are one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage
Weight-bearing exercise and strength training
Engaging in specific types of exercise can help your child build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Eat enough protein
Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein. A low protein intake can lead to bone loss, while a high protein intake can help protect bone health.
High Calcium foods
Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading calcium intake throughout the day will help to optimise absorption. Food high in calcium includes seeds, salmon, beans, lentils, yoghurt, cheese and leafy green vegetables.
Vitamin D is extremely important for building strong bones. It plays several roles in bone health, including helping your child’s body absorb calcium. Studies have shown that children with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough. Unfortunately, vitamin D deficiency is very common. Good sources of this vitamin are found in sun exposure and food sources such as fatty fish, liver, eggs and cheese.
Magnesium and Zinc
Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption.
Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.
In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.
FIONA STOCK | THE CHILDREN’S NATUROPATH | MELBOURNE NATUROPATH
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