As children grow up, a parent must ensure they get all the nutrition and grow up with strong bones and bodies. With today’s exposure to junk food and the easy availability of unhealthy food options, children can and will prefer junk food over healthy ones. You can give in to their demands but should ensure it does not compromise their health and growth.
It is easy to overlook the health of our bones as they work tirelessly despite health issues and fatigue. Children’s bones may seem strong, but proper care is necessary to prevent fractures. Brittle bones or fractures that take time to heal are two main issues a child with weak bones can face.
If you want your child to have strong bones as they age, you should start when they are young. During their developing years, strong bones are the best way to ensure they stay strong throughout. By the time your child reaches the age of 20, their bones finish developing. So, if the bones do not get sufficient nutrition during this time, they may be brittle and cause problems later in life.
So, what do children’s bones need to ensure they develop well during the growing years? Children need a combination of nutrients and strengthening. Just feeding them the nutrients will not suffice. They need to use their bones to make them stronger, too.
Do your research, talk to your doctor or dietician if required, and come up with a list of calcium-rich foods. Calcium is an essential mineral for bone health. It is what helps build and keep the bones strong. A calcium deficiency can make your child’s bones brittle, leading to easy breaking in case of injuries. Children need more calcium as they grow. The National Institute of Health recommends the following daily intake for children:
Yes, the sun is the most significant and most accessible source of Vitamin D, but you cannot let your child stand out in the sun all day long. Children love to play outdoors, but you cannot let them do that every day, especially as they grow up and have classes to attend indoors.
Many Asians suffer from Vitamin D deficiency. Your doctor will prescribe a supplement if your child’s Vitamin D levels are deficient. These are usually in the form of syrups, which can be easy to give your child.
Magnesium and Vitamin K are also vital for bone health. While magnesium helps maintain bone density, Vitamin K can help increase it. So, giving your child enough of these two nutrients as they grow, along with calcium and Vitamin D, can help improve bone density and keep them strong.
Apart from regular playing, encourage your child to exercise. By exercise, we do not mean going to the gym or doing intense workouts. Today, many children prefer screen time and tend to lead a sedentary lifestyle. Ensure your child stays away from this and encourage them to step out to play.
Playing a sport or regular exercise has many benefits, which can also reflect on other facets of your child’s life. It may take a few tries to identify what interests your child. Children can get bored with an activity quickly. So, don’t lose heart and try a little more to help your child find that perfect physical activity.
Now, the most challenging part is the how. Kids are infamous for their fussy eating habits and abilities to avoid exercise or sneak away from nutritious foods. You cannot force-feed your child beyond a point, even if that was successful for you.
Children are playful and can be fussy regarding health and nutrition. If you are wondering how to make bones strong for kids, leading by example and being patient is the answer. You can help them see the benefits of eating healthy and following a healthy lifestyle. Building bone strength in the developing years will help them lead healthy lives free of joint pains and bone-related issues as they age.
