We don't really think about our bones that much in our daily lives, do we? They quietly do their work from inside the body. Like hidden servants in our bodies. But then, unfortunately, if a bone like an arm or a leg breaks, then we really understand its difficulty, its value. Even for a small child, a bone takes some time to heal, and it's not easy. So today, let's talk about what we can do to keep our children's bones, that is, bones, strong.
Why is it so important to strengthen bones at a young age?
You may be wondering, "Why do we need to think so much about bones at such a young age?" The reason is that the foundation for a strong skeletal system that we will need throughout our lives is laid during our childhood and adolescence . In a sense, it's like laying a strong foundation when we build a house. If that foundation is strong, the whole house will be in good shape.
Bone density , the strength of our bones that we need throughout our lives, is mostly built during childhood and adolescence. Imagine, by the age of 20, we have reached the peak of this bone formation. Then, in adulthood, old bone cells are removed and new ones are formed. But it happens a little more slowly. As we get older, this process slows down, and sometimes bones start to weaken.
So, if a child's bones are built strong at a young age, they are much more likely to be protected from bone-thinning conditions like osteoporosis , which can occur as they get older. This means that the risk of breaking a bone even from a minor fall in the future is reduced.
As parents, we can do a lot to help with this. There are three essential things that are essential to giving our children healthy, strong bones. They are: Calcium, Vitamin D, and good exercise . Let's talk about each of these separately.
The three secrets that strengthen bones!
First Secret: Calcium - a nutrient that nourishes bones!
You must have heard this name a lot, right? Calcium is a key ingredient in building our bones and teeth. Just like cement is needed to build a building, calcium is needed to build bones. This is essential for children's bones to grow and become strong.
So where do you find this calcium?
Fortunately, there are many foods that are rich in calcium.
- Milk and dairy products: Milk, yogurt, cheese, and skim milk are the best sources of calcium. It is very good to give your child a glass of milk and a cup of yogurt a day.
- Green vegetables: Dark green vegetables like spinach, kale, collard greens, and moringa leaves are also rich in calcium. These can sometimes be a little difficult to get children to eat. But if you introduce them to them from a young age, they will love eating them. Maybe you can add a little to their favorite food or make them taste good.
- Small fish: Small fish that can be eaten with the shell, such as halibut and sardines, are another good source of calcium.
- Other foods: Nuts like sesame seeds, soy, and beans also contain some calcium.
Now imagine that your daughter or son is running and playing all day long. Since their bones are growing, we need to provide them with the "bricks" needed for that growth, that is, calcium, through food. If they don't get enough calcium, their bones won't be strong enough.
Second Secret: Vitamin D - Calcium's best friend!
Now we talked about calcium. But, no matter how much calcium we take, there is someone who helps our body absorb it properly. That person is Vitamin D. To be precise, Vitamin D is like Calcium's best friend. Without this friend, Calcium has a hard time working on its own.
How do we get Vitamin D?
- Sunlight: This is the best and most free source of vitamin D. When our skin is exposed to sunlight, our bodies produce vitamin D. Therefore, it is important to expose children to sunlight for 15-20 minutes every day, either in the morning (before 10 am) or in the evening (after 3 pm). However, it is best not to expose them to the sun during the day.
- Food and Drink: Oily fish (such as salmon, tuna, mackerel), egg yolks, milk with added vitamin D, or other fortified foods also contain some vitamin D.
- On medical advice: Sometimes, if there is a vitamin D deficiency, doctors may prescribe vitamin D supplements.
Remember, calcium and vitamin D are like two sides of the same coin. You can't fully benefit from one without the other.
Third Secret: Exercise - The Best Medicine to Strengthen Bones!
Okay, so now we've talked about nutrition. Third and most importantly, exercise . Yes, you heard me right, exercise! In order for bones to be strong, they need to feel some pressure, some weight. Just as our muscles get stronger when we lift weights, our bones also get stronger when we run, jump, and play. We call this "weight-bearing exercises."
What are some good exercises for children?
It's really simple. These are things that children naturally like.
- Running
- Jumping (high jumping, skipping rope)
- Dancing
- Playing sports (such as football, basketball, netball, cricket)
- Climbing trees (be careful!)
- Playing on a playground
Simply put, it's important for children to be active. Let them run and play. When they do that, their bones secretly become stronger. Even an hour of active play a day is very good for their bone health. Reduce the time they spend in front of the TV and on their phones, and encourage them to play outside.
What happens as we age?
As we talked about a little bit earlier, as we get older, especially after middle age, the rate at which our bodies break down old bone cells and form new bone cells slows down. That means we may be losing a little more bone than we are building. This is natural.
However, if we build a strong bone system at a young age, just like saving money in the bank, we can benefit from that "bone bank" when we get older. That means it helps to slow down the rate of bone loss and protect us from conditions like osteoporosis . That's why it's so important to take care of this at a young age.
A little message to parents
Mom and Dad, you probably understand how important this is. The care, the nourishment, the encouragement we give today to the future health of our children is so valuable.
- Provide balanced meals: Prepare a diet that is rich in calcium and vitamin D.
- Encourage outdoor play: It helps to get vitamin D from sunlight and strengthen bones through exercise.
- Be a role model: Stay active yourself, and exercise with the whole family. Then your children will get used to it too.
Sometimes children may not like to eat certain foods or be lazy to play. But try to get them used to those things gradually, with love and kindness.
So, the main takeaways:
Okay, so from what we've talked about, here are the main things you need to remember to keep your child's bones strong:
1. Calcium-rich foods: Make sure your child is getting enough calcium every day. Include foods like milk, yogurt, cheese, green vegetables, and small fish in their diet.
2. Don't forget about Vitamin D: Vitamin D is essential for the body to absorb calcium. Exposure to sunlight and foods containing Vitamin D help with this.
3. Exercise is the real power: Give children plenty of room to run, jump, and play. Get them used to an active lifestyle.
Don't forget that the sacrifice you make for your child at this young age is a huge investment in a healthy, strong future for their entire life! Wishing your child a healthy, strong future!
` Children's bones, strong bones, calcium, vitamin D, children's exercise, bone density, osteoporosis
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