Establishing robust bones during childhood forms the foundation for lifelong bone health. The majority of bone density develops during childhood and adolescence. Individuals usually complete the process of building bones around the age of 20. While adults continue to replace old bone with new bone, the process slows down. An individual’s bones can gradually weaken as they age, and ensuring proper nutrition and lifestyle practices when younger can ensure healthier bones in the future.

 

Keep reading to understand the importance of proper practices for healthy bones during childhood and how that can have an impact during adulthood and later years.

 

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Healthy Bones in Kids and Children 

According to a 2011 study by the American Society for Bone and Mineral Research most of an individual’s bone mass is developed by their 30s. If there isn’t sufficient bone mass creation by this time, it can lead to an increased risk of fragile bones and fractures during later years. However, lifestyle habits and nutrition can play an important role in maintaining strong bones as a person ages.

 

Exercise Regularly

To have strong bones, you need to keep them active. Bones grow in size and strength during childhood, and exercise plays a crucial role. Kids should aim for 35 to 60 minutes of daily exercise, like walking, running, dancing, or playing sports. Weight-bearing exercises, such as walking or playing sports like tennis or soccer, are especially beneficial. 

 

These activities make bones stronger by encouraging the growth of more bone cells. Bones continually adapt to daily stresses, and physical activities engage bones and muscles in resistance against gravity, contributing to their ongoing development and strength.

 

Regular physical activity, such as walking, running,, gymnastics, and activities against gravity like jumping ropes or lifting weights, helps bones stay healthy throughout life.

 

Improve Calcium Intake

Calcium is the most important mineral for the development and maintenance of healthy bones in kids and adults. Insufficient calcium intake leads to weakened bones, as the body draws calcium from bones for other requirements. While young bodies can store calcium in bones, this ability diminishes with age. This is why it is said to maintain healthy bone mass in kids and children. By young adulthood, bones reach peak density, and thereafter, the body primarily extracts calcium from bone storage. Inadequate calcium can result in osteoporosis as people age, causing bones to become so fragile that they can break even from minor stress, like bending over.

 

	Recommended Daily Intake of Calcium
Age (years)	Calcium Need (mg per day	Servings of Low-fat Dairy Products to Meet Need
4-8	800	3
9-18	1300	4
19+	1000	3-4

 

Potential Calcium Sources

Low-fat dairy and Soy Products

Include low-fat milk, yoghurt, and soy beverages in your diet for a calcium boost. These choices provide essential nutrients without excess fat. Be mindful of flavoured options like chocolate or strawberry, which, while rich in calcium, may contain added sugar and extra calories.

 

Dark Green, Leafy Vegetables

Incorporate kale and turnip greens into your meals as low-calorie, calcium-rich options. However, note that spinach is not an ideal calcium source. These vegetables make excellent additions to salads, contributing to both taste and nutrition.

 

Plant-Based and Fish Products

Diversify your calcium intake with broccoli, tofu, chickpeas, lentils, and fish with bones like canned salmon and sardines. These foods provide valuable nutrients and can be easily incorporated into salads or various dishes.

 

Calcium-Fortified Beverages and Cereals

Include calcium-fortified juices in moderation, limiting yourself to ½ to 1 cup per day. Additionally, opt for calcium-fortified cereals to ensure a good start to your day with added nutrients. These choices contribute to your daily calcium needs in a convenient and tasty way.

 

Follow A Healthy Diet

Establishing a nourishing diet to promote strong bones should begin early. Cultivating healthy habits in childhood guards against future osteoporosis risks. Foods like milk, yoghurt, cottage cheese, mozzarella, tofu, orange juice, and salmon contribute to bone strength. Incorporating antioxidant-rich plants such as kale, broccoli, and parsley further supports the development of healthy bones in childhood.

 

Pre-Menopausal and Perimenopausal Women: What to Do

Many women undergo bone loss during menopause, a natural part of this life stage. For most, the body has enough bone mass to cope with this expected perimenopausal and menopausal bone loss. Yet, some women may experience a significant reduction in bone mass compared to their initial transition period. Therefore, it becomes the need of the hour to keep bone health in check, especially for women heading towards their perimenopause and menopause.

 

Preserve and Build Muscle Mass

Similar to our bone density, even our muscles peak in youth and gradually decrease as we age, especially for women approaching menopause. Making an effort to keep muscles strong becomes crucial during this time. As per a 2008 study, an alkaline diet is found to help preserve muscle mass as we grow older.

 

We've long known that exercise benefits bone health, with bones getting stronger as we stress them. However, menopausal women face challenges in maintaining bone due to various stressors. Intensive strength training, though, allows many women to rebuild bone along with building muscle. Studies reveal that women in early postmenopausal can not only maintain but gain 1.5 per cent in bone density in just nine months through rigorous strength training, countering the potential 2 per cent bone loss. Simple activities like aerobic exercise or practices like Pilates when done regularly can significantly help prevent bone loss during menopause.

 

Consume Enough Protein

Ensuring an adequate protein intake is crucial for maintaining healthy bones, with approximately 50 per cent of bone composition being attributed to protein. Research indicates that a low-protein diet can reduce calcium absorption and impact bone formation and breakdown rates.

 

While concerns exist about high-protein diets potentially extracting calcium from bones to counteract blood acidity, studies show that up to 100 grams of daily protein consumption, when balanced with plant foods and sufficient calcium, doesn't lead to this effect. Particularly in older women, higher protein intake is associated with improved bone density, according to research.

 

Begin Collagen Supplements

Consider incorporating a collagen supplement into your routine. While research in this area is still limited, initial findings suggest that collagen supplements could contribute to preserving bone health. Collagen, the primary protein in bones, contains amino acids like glycine, proline, and lysine, essential for building bone, muscle, ligaments, and other tissues. 

 

Derived from animal bones, collagen hydrolysate, often known as gelatin, has historically been used to alleviate joint pain. Although research has primarily focused on collagen's impact on joint conditions like arthritis, there is emerging evidence suggesting its positive effects on bone health. In a 24-week study, postmenopausal women with osteoporosis showed a significant reduction in markers of collagen breakdown when given a combination of collagen and the hormone calcitonin. However, it is important to consult and discuss with your doctor before taking any supplements.

 

Incorporate Magnesium and Zinc Rich Food 

Magnesium is crucial for turning vitamin D into its active form, which helps absorb calcium. A 2014 study of 73,000 women found that those getting 400 mg of magnesium daily had 2–3 per cent higher bone density compared to those with half that amount. While magnesium is in many foods, the amount is minimal. Taking magnesium glycinate, citrate, or carbonate supplements might be helpful.

 

Zinc, a trace mineral, is needed in small amounts and plays a role in the mineral part of your bones. It supports bone-building cells and prevents excessive bone breakdown. Studies show that zinc supplements help maintain bone density in older adults. Good food sources of zinc include beef, shrimp, spinach, flaxseeds, oysters, and pumpkin seeds.

 

Building Healthy Bones as Adults

Apart from following what has been discussed above, adults can also incorporate the following lifestyle and dietary modifications:

Eat Foods High in Omega-3 Fats

Omega-3 fatty acids are well known for their anti-inflammatory effects. They also help protect against bone loss as you age. Omega-3 fatty acids can be found in fatty fish, including mackerel, salmon, and sardines, or in chia seeds, flaxseeds, and walnuts.

 

Avoid Low-Calorie Diets

Cutting too many calories can hurt your bones. Studies show that diets of fewer than 1,000 calories per day can lead to lower bone density. To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.

 

Maintaining healthy bones is a long-term commitment that requires cultivating good habits over the years. Consistent exercise, a calcium-rich diet, and vitamin D intake contribute significantly. Regular bone density checks, recommended every 1-2 years, can help monitor bone health and address potential issues early on. Remember, the foundation for strong bones is laid through gradual, sustained efforts.

 

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