There is a lot of noise about kids' growth. Here is what the research says parents can actually do, starting with four common myths about bone health and growth in kids and teenagers.
Throughout adolescence, kids are developing their skeletal system. Women reach peak bone mass around age 18, while men develop around age 20, according to the NIH.11 That means that from birth through the late teenage years, it’s more important than ever for children and parents to pay attention to bone health.
But there’s a lot of information out there about what growing kids and young adults need to do to support healthy development. From sleep to nutrition to activity, it can be hard to keep up with the latest science and to distinguish the truth from exaggeration.
So let’s set some common myths about bone health and growth straight.
Common Myths about Bone Health and Growth
1. Osteoporosis is only a concern for older adults
The truth is that osteoporosis can affect younger people too, including young adults. Osteoporosis is a bone disease that can make fractures easy and very painful.
While osteoporosis is most common among older people, caring for bones during childhood and adolescence is one of the best investments for the future. To lower the risk of osteoporosis later, focus on building strong bones through good nutrition, healthy sleep habits and regular physical activity. 2
2. The only nutrient that supports both health and growth is calcium
Calcium is essential for proper bone mass and strength. However, this one nutrient is not alone in supporting a robust skeletal system. Other nutrients your bones need include zinc, vitamin D, and magnesium.
Children and teenagers can get these nutrients from foods like leafy greens, dairy, nuts and seeds. When diet falls short, ask your pediatrician whether a supplement makes sense.
3. Physical activity doesn't affect bone health
In fact, just like muscles grow stronger the more you use them, so do bones. This is especially true for developing bodies. The best activities for building bone involve some impact or weight bearing, such as running, hiking, dancing, tennis and team sports.
Weight lifting is also great for bones, as the resistance on the muscular and skeletal system helps strengthen both.
4. Myth: sleep only matters for mood
Most people know that getting enough sleep is important for overall health. Studies show that when students regularly don't get the rest their bodies need, their memory, grades and mental health can suffer.
Sleep matters for the body too. During sleep, the body recovers, and much of the day's growth hormone is released in deep sleep. Learn more in what growth hormone during sleep does (and doesn't) mean. In adults, one study found that people who regularly sleep five hours or less have lower bone mineral density. 3
Bottom Line
When it comes to supporting healthy growth and bone health in kids and teenagers, it helps to cut through the noise. Good nutrition, regular activity and enough sleep give kids what they need to build strong, healthy bones for life.
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1 U.S. Department of Health and Human Services. (n.d.). Kids and Their Bones: A Guide for Parents. National Institutes of Health. https://www.bones.nih.gov/health-info/bone/bone-health/juvenile
2 Stallings VA. Calcium and bone health in children: a review. Am J Ther. 1997 Jul-Aug;4(7-8):259-73. doi: 10.1097/00045391-199707000-00007. PMID: 10423619.
3 Ochs-Balcom, H.M., Hovey, K.M., Andrews, C., Cauley, J.A., Hale, L., Li, W., Bea, J.W., Sarto, G.E., Stefanick, M.L., Stone, K.L., Watts, N.B., Zaslavsky, O. and Wactawski-Wende, J. (2020), Short Sleep Is Associated With Low Bone Mineral Density and Osteoporosis in the Women's Health Initiative. J Bone Miner Res, 35: 261-268. https://doi.org/10.1002/jbmr.3879
Sources
- Paruthi S, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785-786. doi:10.5664/jcsm.5866. doi.org/10.5664/jcsm.5866
- 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
