Strong Bones To Last A Lifetime
Helping your children build strong bones will pay off over a lifetime.
Research has shown that when it comes to building dense, strong bones, childhood and adolescence are very important times. Osteoporosis or brittle bones is a major cause of chronic pain and disability in the elderly, so it's well worth the effort to try to future-proofing our kids - especially when it only takes a few easy steps that are fantastic for all-round health as well.
Getting physical
Bones grow thicker and denser when they are made to take absorb loads - which means that sports and activities that include running, jumping, skipping, tumbling and dancing are great for bone strength. And there are so many choices - enjoy a game of footy in the park, get onto the netball court, try out gymnastics or go old-fashioned with a game of skipping or elastics - that you're bound to find an activity that everyone enjoys.
Eating strong
According to Osteoporosis Australia, growing bones need plenty of calcium to be strong - and consuming dairy foods is the easiest way to top up on calcium. Kids aged between:
• 4-8 need 700 mg of calcium every day
• 9-11 need 1,000 mg of calcium every day
• 12-18 need 1,300 mg of calcium every day.
Practically speaking, that works out at 2-3 serves of dairy (think a 250 ml glass of milk, a tub of yoghurt or two slices (40g) of cheese for the 4-11 year olds, and three or more serves for the 12-18 year olds.
If dairy is not an option, there are other foods that naturally have calcium (including green-leafed vegetables, nuts and seeds, fish) although in lesser amounts, and also a range of products that are calcium fortified like some soy products, orange juices, breakfast cereals and breads. If your child is unable to tolerate dairy, check in with your GP or a nutritionist to make sure they are getting enough calcium.
Vitamin sunshine
Vitamin D is necessary to help bones absorb calcium and grow strong. While you can get some vitamin D from the diet, the most of us generate it in our skin when it is exposed to sunlight.
The advice from organisations including the Osteoporosis Australia and Cancer Council is that, in Australia, it is generally pretty easy for most people to get enough sunshine to produce adequate Vitamin D levels. Just a few minutes a day, exposing the face, hands and skin will do it in summer, although in the southern states during winter up to two to three hours spread over each week is needed. Naturally dark skinned people may require more sunlight exposure.
Of course we should not forget to protect kids' skin from the sun. It's best to get sunshine exposure when the UV index is below three, so aim for early in the morning (before 10 am) or late afternoon (after 3 pm) to be safest. Particularly in the middle of the day, when the UV light is at its most intense, it's really important to make sure that kids take the usual precautions such as covering up and using sunscreen to protect their skin.
References
Australian National Health and Medical Research Council (NHMRC) and the New Zealand Ministry of Health (2006) Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes (Calcium) Viewed 27/07/2010. Available here.
Osteoporosis Australia et al.(2008) How Much Sun is Enough? Getting the balance right. Vitamin D and sun protection. Viewed 27/07/2010. Available here.
Nilsson M, Ohlsson C, Mellström D, Lorentzon M (2009) Previous sport activity during childhood and adolescence is associated with increased cortical bone size in young adult men. Journal of Bone and Mineral Research 24(1):125-133.
Related readings
Dairy A Must, Even For Lactose Intolerant Kids
Find Out About Your Food
