How to help your kids grow strong bones

kids building stronger bones with their parents

Jacob Adebayo

Helping your kids to grow strong bones are essential things to do as parents because the benefits can not be over emphasised. This is because bones are parts of the body system that determine lots of activities a child would be able to engage in later in future.

Kids stand a better chance to secure good and strong bones for future endeavours if parents are mindful of them.

Having strong bones in childhood lays a foundation for bone health throughout life. We build almost all our bone density when we’re children and teens. The bone-building process mostly ends around age 20.
Securing strong bones for kids is pertinent. That is why parents and guardians must do the needful to avoid weak bones for the kids.

Tips in building stronger bones


Foods rich in calcium
Feed children with foods rich in calcium. Calcium is a mineral that’s known for building healthy bones. It’s found in dairy products, beans, some nuts and seeds, and leafy green vegetables. It’s also often added to foods like orange juice or cereal.
If your child eats dairy, your doctor or dietitian can tell you how much to serve based on age. Younger kids may need 2–3 servings of low-fat dairy each day, while older kids may need 4 servings.
Look to replace common foods with high-calcium versions. Buy almond butter instead of peanut butter or calcium-fortified orange juice instead of regular juice.
Vitamin D Supplement
Vitamin D (sometimes labeled vitamin D3) helps the body absorb calcium. But most kids don’t eat many foods that contain vitamin D. Because vitamin D is so important, health care providers recommend all kids take a vitamin D supplement if they don’t get enough in their diet. Even babies need to take vitamin D unless they’re drinking at least 32 ounces of formula per day.
Good Exercise
This will help the kids to have strong bones.
This can be achieved with Weight-bearing activities like walking, running, jumping, and climbing are especially good for building bone. They use the force of our muscles and gravity to put pressure on our bones. The pressure makes the body build up stronger bone.
Activities like riding a bike and swimming don’t create this weight-bearing pressure. They are great for overall body health, but kids also need to do some kind of weight-bearing exercise.

Encourage your to child get at least an hour of physical activity each day, including weight-bearing exercises.

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