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Bones serve a crucial role in supporting the body, enabling movement, and safeguarding vital organs. Comprising primarily collagen and calcium, bones maintain a balance between strength and flexibility. This dynamic tissue undergoes a lifelong process of depositing and withdrawing bone, influencing overall bone health. Bones play a crucial role in the body, providing structural support, protecting vital organs, and allowing us to move. For children, building strong bones is particularly vital, as it lays the foundation for a healthy skeletal system throughout life. Parents play a pivotal role in encouraging and facilitating physical activity for their children. Aim for at least an hour of daily activity, which can include sports, active play, or structured exercises. Engaging in a variety of activities ensures that different bones and muscle groups are involved, promoting comprehensive skeletal development. Let's explore the key elements in this process: calcium, vitamin D, and the importance of physical activity.
The analogy of bones as a "bank" illustrates the continuous cycle of depositing and withdrawing bone tissue. Childhood and adolescence witness accelerated bone formation, outpacing removal. After age 30, withdrawals may surpass deposits, leading to osteoporosis in later life a condition where bones become weak and prone to fractures, notably in the hip, spine, and wrist.
Building robust bones during childhood lays a foundation for enduring bone health. While adults continue to replace old bone with new, the pace slows down. Hence, having strong bones in childhood significantly contributes to avoiding bone weakness in adulthood.
Calcium, vital for bone health, is present in dairy, beans, nuts, seeds, and leafy green vegetables. Parents can encourage high-calcium foods tailored to their child's age, consulting healthcare providers for appropriate servings.
Vitamin D aids calcium absorption, and since many kids lack vitamin D-rich foods, supplementation becomes crucial. Parents should seek guidance from healthcare professionals on the right amount of vitamin D for their child, considering factors like diet and sun exposure.
Activities like walking, running, jumping, and climbing exert force on bones, promoting strength. While non-weight-bearing exercises like biking and swimming offer overall health benefits, a balance with weight-bearing activities is essential for optimal bone development.
By ensuring the incorporation of calcium-rich foods, vitamin D supplementation, and promoting regular weight-bearing exercises, parents play a pivotal role in fortifying their child's bones. This three-pronged strategy, when consistently implemented during childhood and adolescence, lays the groundwork for sustained bone health, reducing the risk of osteoporosis and fractures in later life.