Childhood to the late teens is a remarkable window for building bone, and simple daily habits make the most of it. Bones provide support, allow movement, protect our organs, anchor our muscles and store calcium and phosphorus (NIH).
Why is ensuring bone health important in childhood and adolescence?
When parents think about their children's health, bones don't always come to mind. Yet building healthy bones is one of the best gifts we can give our kids. Adopting healthy habits as a family, and teaching kids and teens about them, can help lower the risk of osteoporosis and fractures later in life.
According to the National Institutes of Health, osteoporosis can be thought of as a childhood disease with old-age consequences. That is because the peak bone mass built in youth is one important factor in bone health later in life (Weaver 2016).
The habits formed in childhood and adolescence can therefore benefit bones for decades. Habits around nutrition and physical activity are like deposits in a "bone bank" while bones are still growing in size and density.
Bones usually reach their peak in density and strength when a person is in their late twenties. However, up to 90% of this bone mass is attained by age 18 in girls and age 20 in boys. This makes childhood through to adolescence the best time to invest in the health of your kids’ bones.
What habits should I develop for my kid's bone health?
These habits are not new. They are much the same as what you already do for your kids' overall well-being. The two most important are proper nutrition and regular physical activity. A diet rich in calcium and vitamin D supports healthy growth. Calcium is found in many foods, and milk and other dairy products (yogurt, cheese, etc.) are rich sources. Milk and fish are good sources of vitamin D. If your kids are picky eaters, food comes first; a supplement is only worth considering to fill a gap your pediatrician agrees on. Also, get your children moving with fun exercises. Bones get stronger the more they are used, just like muscles. While cycling and swimming are great for overall health, weight-bearing activities such as walking, running, climbing and jumping work best for bones. Sports like tennis, volleyball, basketball, gymnastics and hockey are great choices. The CDC recommends 60 minutes or more of moderate-to-vigorous physical activity daily for kids ages 6 to 17, including activities that strengthen bones.
Which habits are worth swapping out?
Peak bone mass is built during the growing years, and research shows that an active lifestyle and balanced eating habits help kids build as much bone as they can (Weaver 2016). The habits below are the ones worth swapping for healthier choices.
Eating habits to rethink
Habits worth limiting include a high intake of carbonated beverages and foods rich in refined sugars, fat and sodium, as well as smoking and alcohol in teens. One study found that carbonated drinks tend to replace milk and fruit beverages, which provide nutrients for bone health.
A review confirmed that human studies show that diets high in fat and sugar have adverse effects on bone mass. They also increase the risks of fractures as a person ages.
Smoking tobacco causes an imbalance in bone turnover and affects bone mass via several physiological means. This results in lower bone mass and exposes the bone to osteoporosis and fracture.
According to research, heavy alcohol intake in adolescents causes low bone mineral density. Low bone mineral density is a significant characteristic of osteoporosis. At the same time, heavy alcohol intake results in failure to reach peak bone mass, a risk factor for osteoporosis.
Another study reported similar findings. The excessive use of alcohol may lead to insufficient calcium and vitamin D necessary for bone health. It causes an increase in the risk of fractures and reduced bone mineral density.
Making Time to Move
Sedentary time is on the rise in Western societies, including among children. Research has found that more sedentary time is linked to lower bone stiffness in children and adolescents.
On the bright side, other studies show that physical activity improves bone strength in both boys and girls, so every bit of active play counts.
Conclusion
Your kids' bone health is part of their overall health, and small daily choices add up. Offer balanced meals rich in calcium and vitamin D, make time for active play every day, and help teens steer clear of smoking and alcohol. Food comes first; if you think your child's diet may have a gap, talk with your pediatrician about whether a supplement makes sense.
References
Al-Bashaireh, A.M. (2018). The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms. Journal of Osteoporosis, 2018(17). Retrieved from: https://doi.org/10.1155/2018/1206235
Chatterjee, B. & Patel, T. (2016). Carbonated Drinks Displaces Milk and Fruit Beverages. International Journal of Innovation Research, 4(4), 40-43. Retrieved from: https://www.academia.edu/
Cheng, L. (2020). Cross-sectional and longitudinal associations between physical activity, sedentary behaviour and bone stiffness index across weight status in European children and adolescents. International Journal of Behavioral Nutrition and Physical Activity, 17(54). Retrieved from: https://doi.org/10.1186/s12966-020-00956-1
Das, J.K., Lassi, Z.S., Hoodbhoy, Z., Salam, R.A. (2018). Nutrition for the Next Generation: Older Children and Adolescents. Annuals of Nutrition and Metabolism 72(3), 56-64. Retrieved from: https://doi.org/10.1159/000487385
González-Jiménez, E. (2013). Influence of the Nutrition on Bone Health of Children and Adolescents. Topics in Osteoporosis, Margarita Valdes Flores, IntechOpen. Retrieved from: https://www.intechopen.com/
LaBrie, J.W., Boyle, S., Earle, A., Almstedt, H.C. (2018). Heavy Episodic Drinking is Associated with Poorer Bone Health in Adolescent and Young Adult Women. Journal of Studies on Alcohol and Drugs, 79(3), 391-398. Retrieved from: https://doi.org/10.15288/jsad.2018.79.391
Tan, V.P.S. et al. (2014). Influence of Physical Activity on Bone Strength in Children and Adolescents: A Systematic Review and Narrative Synthesis. Journal of Bone and Mineral Research, 29(10), 2161-2181. Retrieved from: https://asbmr.onlinelibrary.wiley.com/
Tian, L. & Yu, X. (2017). Fat, Sugar, and Bone Health: A Complex Relationship. Nutrients, 9(5), 506. Retrieved from: https://doi.org/10.3390/nu9050506
Unah, J. (2018). Effects of Alcohol Use Upon Bone Health. Nursing Capstones, 154. Retrieved from: https://commons.und.edu/nurs-capstones/154
Sources
- Weaver CM, et al. The National Osteoporosis Foundation's position statement on peak bone mass development and lifestyle factors. Osteoporos Int. 2016;27(4):1281-1386. doi:10.1007/s00198-015-3440-3. doi.org/10.1007/s00198-015-3440-3
- NIH Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
