How to Protect Your Child’s Bones During Their Growth Years

The most important time to build strong bones is when you are in the growing years. Strong bones are the foundation of a healthy body. Bones increase in length and girth during the years when you are growing up.

They get longer, thicker, naturally denser and stronger. What happens to a child in these early years can affect their bone health for the rest of their life. The good news is that parents can keep their child's bones healthy and strong by taking care of them and teaching them good habits.Make Calcium a Daily EssentialThe key component that makes up bones is calcium. Kids need enough of it to grow their bones as much as they can.

Make sure they eat foods high in calcium like milk, cheese, yogurt, paneer, ragi, sesame seeds and green leafy vegetables. Almonds, tofu and fortified plant based milk are great options for kids who don't like dairy.Don’t Forget Vitamin DWithout vitamin D, your child's body can't absorb calcium properly, even if they get enough of it. Sunlight is the best natural source of Vitamin D, so make sure your kids spend at least 30 minutes outdoors daily.

Eggs, fish and fortified cereals are other foods that help.Encourage Active PlayExercise not only builds muscle but it also strengthens bones. Running, skipping, jumping, dancing and playing sports like basketball or football are all weight bearing exercises that make bones denser and stronger. On the other hand, sedentary behavior, avoiding physical activity, and spending a lot of time in front of a screen can make your muscles weak and bones weaker.Ensure a Balanced DietMagnesium, zinc, vitamin K, and protein are also important for bone growth. Eating a lot of fruits, vegetables, nuts, and whole grains is a good way to get these nutrients.Don't give the children too many sugary drinks or processed foods as these can make it harder for their bodies to absorb calcium.Aerated cold drinks are especially bad for health. Many of these come laced with sugar. Many of these may also contain harmful substances like phosphoric acid and caffeine, which are not good for bones.Healthy bones begin with small habits: a glass of milk, a game in the park and a few minutes of sunlight. Helping your child build these habits today is all of the groundwork for a healthy child.Authored by: Dr. Sanjay Sarup, Head, Orthopaedics & Chief- Paediatric Ortho & Spine Surgery