Osteoporosis is one of those diseases that we usually consider as very distant, typical of advanced ages. However, its origin is usually in the first years of our life. Childhood is a crucial period for bone development: During this period, around 90% of the bone mass that we will have in adult life is formed.
Osteoporosis Prevention Starts During Infancy, adolescence and early youth. From birth, bone mass will increase, reaching its maximum peak around the age of 20. From here and, as a consequence of various factors, bone mass decreases. This loss can be considered normal or accelerated by different causes such as poor diet, sedentary lifestyle, some drugs or certain diseases. Therefore, the higher bone mass is achieved after adolescence, the greater the protection that one has against the loss of bone density throughout life.
How can we prevent osteoporosis from childhood?
The development and mineralization of bones depends on various factors: genetic, nutritional, metabolic and lifestyle among others. Some of these factors are not modifiable, but others are.
Among the factors that we can modify are nutrition and those related to lifestyle. Therefore, it is important to influence them from childhood so that our children have healthy and strong bones.
Diet rich in calcium and vitamin D
Good nutrition is vital for the proper development of all tissues and organs, including bones. A varied diet guarantees us the supply of nutrients necessary for our children to grow up healthy and happy. But, in the case that concerns us today, bone health, it must be emphasized that children get adequate amounts of calcium and vitamin D.
Calcium is the most important nutrient for building good bone mass, while vitamin D helps it to be absorbed more effectively by the body.
The main sources of calcium are dairy products and their derivatives, nuts, fish such as sardines or anchovies, legumes, sesame and green leafy vegetables.
As for vitamin D, it is important to eat oily fish, dairy, and eggs. What's more, the sun also offers us an important contribution of this vitamin, so it is essential to let children play outside.
Prevent your children from going on uncontrolled weight loss diets
In addition to eating a healthy diet rich in calcium and vitamin D, it is important avoid rough diets to lose weight that adolescents often carry out. These diets usually generate alterations in the metabolism that make it difficult for the correct absorption and fixation of calcium in the bones.
If your daughter or son wants to lose a few pounds, animals to carry out physical exercise and eat a healthy and balanced diet. in most cases it is more than enough. If there is a real problem of being overweight, you should seek professional help to establish a proper diet.
Moderate consumption of certain foods and beverages
Coffee, alcohol, excess protein, salt or carbonated beverages should be consumed in moderation as they hinder the assimilation of calcium or promote its elimination, making it difficult to fix it in the bones.
Encourage your children to play sports and play outdoors
Performing some physical activity is essential to prevent osteoporosis. Exercise helps bone mineralization by stimulating the deposit of calcium in the bone.
Any physical activity is going to have great benefits for health in general. But eThe most recommended exercise for the bones is one that supports the body's own weight. Some examples would be: lifting weights, walking, hiking, or running. Other exercises such as swimming or cycling, although they are very healthy, are not indicated to improve bone mass because, since there is no weight load on the bones, their mineralization is not stimulated.
As for games, we have already explained before that the sun offers an important contribution of vitamin D, essential to help calcium absorption. Therefore, encourage your children to play or play sports outside. Your bone health will thank you.