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Children's bone health


Bones are living tissues, constantly changing, within children's bodies while they are developing. For this reason, when we worry about the health of our children, we are always aware that their diet contains the calcium they need to grow, and that their growth is adequate, depending on their age.

The old and small pieces of bone are removed and replaced by new ones that are larger not only in size but also in density. In most people, bone mass is most developed between the ages of 25 and 30. This is when the bones reach their maximum density and strength. Girls reach 90 percent of their peak bone mass by age 18, while boys reach it by age 20.

Why is strong bones so important?Good eating habits and a healthy lifestyle help children, from an early age, to develop healthy bones. So that? Above all, for prevent osteoporosis in adulthood and possible fractures throughout life.

The osteoporosis It is an incurable disease, which occurs mainly in adults, and it is a loss of bone density, causing the bones to become brittle and fracture easily.

Recent studies have reported that the health habits of children today are going to have a positive or negative impact on their adolescence and old age. That is why it is so important that children stay active, play sports, and have a balanced diet.

Parents can instill care with bones, setting examples for their children, both in terms of physical activities and the need for proper nutrition. Eating for healthy bones means eat enough foods that are rich in calcium and vitamin D (from the sun). They must teach their children, among other things, that they should never start smoking, it is a very addictive and harmful habit for health. But, with examples, do not forget.

Calcium can be found in many foods, although the most common source is milk and other dairy products. Sources of calcium can also include an ounce or two of cheese on a slice of pizza or hamburger, a glass of calcium-fortified orange juice, or a small glass of yogurt.

Your kids can get calcium from green leafy vegetables like Chinese cabbage, or foods like broccoli, almonds, tortillas, and tofu made with calcium. Many popular foods like cereals, bread, and juices now come with added calcium. Check the nutrition facts on the package label. A balanced diet that includes adequate amounts of vitamins and minerals such as: magnesium, zinc, and vitamin D is also important for bone health.

It is important that children spend less time sitting and more time standing and moving. One of the best gifts you can give your children is to teach them to enjoy physical activities. Like muscles, bones only get stronger when we use them. The more work your bones do, the stronger they will grow. In addition to being important for developing healthy bones, physical activity benefits, above all, the parts of the skeleton that carry the most weight, such as the hips when walking and running, and the arms when practicing gymnastics and weight lifting for strengthen the upper body.

Dancing, gymnastics, walking and running, skiing, playing soccer, ice and field hockey, lifting, skating, skipping, hiking, playing tennis, basketball, volleyball. Help your children find a series of physical activities or sports that they enjoy.

Source consulted:
- NIAMS

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