Protect Your Child's Bone Health

Photo: Schoolhouse Rock-

           Them Not-so-Dry Bones

              playrific.com

We know that new bone cells are constantly growing-newer ones are replacing weaker ones every few months. In fact, we get an entirely brand new skeleton about every 10 years.  So everything we let our children eat and and every activity we encourage them to engage in will contribute in a big way to their overall skeletal health.

We also know that as we age, we lose some of that bone density and strength. Its a lesser known fact that low bone density and osteoporosis are occurring more frequently in children and teens. Less active lifestyles; poor nutrition; and decreased exposure to the sun - an important source of vitamin D, which helps calcium absorption in the digestive tract- have all  made children more vulnerable to fractures and bone loss.  

In addition, research indicates that darker skinned children tend to be at a higher risk for vitamin D deficiency, due to their higher level of melanin in the skin. Melanin actually blocks absorption of sunlight, preventing the proper absorption & synthesis of vitamin D which can in turn affect bone health as well.

Other factors affecting bone development are metabolic & congenital disorders, medications, smoking (second-hand), kidney or neuro-muscular disease, bowl disorders, general poor diet/eating habits, and prolonged immobilization.

So how can you help protect your child's bones?

Lifestyle Strategies:

Here are three things you can do right now to ensure bone health for your child:

• Sunlight: The over use of sunscreen has has helped contribute to Vitamin D deficiency as it is produced by the skin using the sunlight. Skin tone, intensity, location and time of year will also have an effect on how efficiently our skin can convert the sunlight to vitamin D. Generally speaking, children should get out side in the sun-(no sunscreen) every day for 15 - 30 minutes. The rays are less intense & less harmful in the morning or evening after dinner, so aim for those times. Fair skinned children should absolutely wear sunscreen if outdoors mid-day. (And Children should never be put in a tanning bed!!!)
• Nutrition: This includes foods and supplements. Be sure to check proper daily intake recommendations for children. Vitamin D, Calcium & Magnesium are the three main vitamins & minerals that contribute to bone health with vitamin K and fluoride also being needed. These vitamins work together rather than standing alone .  The best natural food sources of these nutrients include oily fish (tuna, salmon, sardines), fortified cereals, (select ones low in sugar), egg yolks, kale, cabbage, broccoli, oranges, black beans, molasses, brown sugar, sesame seeds, almonds & corn tortillas.



Photo: zazzle.com 

• Movement: Weight bearing movements are known to strengthen bones as well as muscles. The best way to get children to do this is to play with them. Hopscotch, raking leaf piles, building snow forts, scavenger hunts in the woods, climbing over logs & rocks, karate, soccer, trampolines, yoga and jump rope will help bones as will carrying firewood, or groceries, walking/grooming the family pet, monkey bars and other active play activities.

Additional Benefits:

The added benefits of eating properly and exercising by playing outdoors:

• Reduced Stress
• Metabolism Efficiency
• Improved Digestion/elimination
• Encourages Brain Growth
• Enhanced Neurological Functions
• Improved posture, body awareness and confidence
• Positive Social/Emotional Learning
• Fun!

What are some other ways that you can protect your child's bone health? Please leave a suggestion below.

Contact: barbara@bodylogique.com