Unlike cavities, colds and the stomach flu, osteoporosis is not something most children worry about getting because it’s not something that keeps kids home sick from school or stuck in the dentist’s chair. Osteoporosis, which causes bones to become less dense and more prone to fractures, is often called “a pediatric disease with geriatric consequences.” In other words, the best way to prevent osteoporosis later in life is to promote a healthy bone-building lifestyle in childhood.
Foster Nutrition
Offer a diet rich in calcium and vitamin D to build strong bones. A child age 4 to 8 years old needs 1,000 milligrams of calcium a day. From ages 9 to 18, that need increases to 1,300 milligrams a day. Milk is one of the best sources of calcium. Dairy products and green leafy vegetables also provide lots of calcium. Even tofu, salmon and tortillas contain calcium. Many cereals, breads and orange juices have calcium and vitamin D added to them. Cheese, cream and butter also contain vitamin D. The body needs vitamin D to absorb calcium, but most children get plenty of vitamin D from the sun.
Encourage Exercise
Weight-bearing exercise also helps prevent osteoporosis by building strong bones. The American College of Sports Medicine recommends children participate in a bone-building activity at least three days a week for 10 to 20 minutes at time. If your child likes being a part of a large team, good weight-bearing choices include soccer, volleyball, basketball and hockey. Tennis, gymnastics, skiing and inline skating allow your child to exercise as part of a team or alone. If your child prefers to stay inside and exercise, dancing, aerobics, jumping rope and weightlifting are all bone-building activities.
Discourage Smoking
It may surprise you, but discouraging smoking is one of the ways you can better your child’s chances of an osteoporosis-free life. Smoking damages bone tissue by reducing the blood supply to the bones, slowing the production of bone-forming cells and impairing the absorption of calcium. Smoking may also increase the chances of a fracture, says the National Institute of Osteoporosis and Related Bone Diseases. Talk to your child about all of the consequences of smoking. Some children can’t really imagine getting cancer, emphysema or osteoporosis, but they can picture their peers making fun of the bad breath, yellowed teeth and stinky clothes caused by cigarettes.
Considerations
Many factors affect a child’s chances of osteoporosis, including genetics, gender and race. If osteoporosis runs in your family, your child has an increased chance of getting the disease. Females, Caucasians, Asians and those with fair skin are more likely to get osteoporosis, as are those with small, thin body types. You can’t fully protect your child against the disease, but you can reduce the risk by setting a good example for your child. If your child sees you eating calcium-rich foods, exercising regularly and abstaining from smoking, he is more likely to follow suit.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Kids and Their Bones -- A Guide for Parents
- Medline Plus: Vitamin D
- American College of Sports Medicine; ACSM Presents Life-Long Strategies to Help Prevent Osteoporosis; Christa Dickey; November 2004
- EurekAlert!; Clearing the Air: Links Between Smoking and Osteoporosis Strengthened; Andrew Leopold; January 2006
- Drugs.com: Osteoporosis
Member Comments