Bones, joints, and muscles

How parents can ensure their kids' future bone health

(ARA) - By the time their kids are "tweens" or teens, some parents may feel like they've heard—and worried about—every possible malady that can affect their children. It's easy to see how parents, striving to help their children achieve long-term health, can sometimes feel overwhelmed and powerless.

When it comes to bone health, however, parents really do have the power to set their children on the road to long-term health simply by increasing their calcium intake, experts say. And the years between 9 and 19 are a pivotal time for establishing healthy bones and teeth, according to the American Academy of Orthopaedic Surgeons.

"Bones help us to stand up straight, to run, to jump, and to play," says Lori Karol, pediatric orthopedic surgeon and spokesperson for the American Academy of Orthopaedic Surgeons. "Between the ages of 10 and 18, you make the bone that must last your lifetime." Research shows that by the time a child's growth spurts end around age 17, he or she will have established 90 percent of their adult bone mass, making it critical that children take in enough calcium during these formative years.

The good news, experts say, is that it's not difficult to achieve ideal daily calcium requirements. First, experts advise, know the facts about bone health and calcium intake:

• Children need 1,300 mg of calcium per day. That's at least three cups of low-fat or fat-free milk, plus other calcium-rich foods, daily.
• Just one in 10 girls and one in four boys ages 9 to 13 consume enough calcium on a daily basis.
• If children don't develop bone mass properly during their tween and teen years, they can't make up for it later.
• Some researchers believe the increase in children experiencing forearm fractures can be attributed to decreased bone mass caused by kids consuming more soda and less milk.
• Physical activity is also essential for development of strong bones.
• Building strong bones in adolescence can help prevent osteoporosis later in life.
• The body constantly breaks down and reforms bone, a process called "remodeling." After age 35, more bone is lost than gets reformed. You also lose calcium through shedding of skin, nails, hair, and digestive wastes.

The AAOS offers the following advice for parents eager to help their children build health bones and teeth:

• Serve children low-fat or fat-free milk rather than soda or fruit juices—at least three cups per day. Milk is packed with calcium, about 300 mgs per 8-ounce serving, and the calcium is in a form that is easily absorbed by the body. Milk also delivers other important nutrients, including vitamin D, which helps the body absorb more calcium.
• Encourage kids to eat naturally calcium-rich foods like low-fat or fat-free cheeses, yogurt, cooked soybeans and soy beverages, salmon, almonds and green vegetables like broccoli, spinach or bok choy. All dairy products, even ice cream, contain high levels of calcium. Choosing low-fat or fat-free versions of dairy products can help ensure kids get calcium, in a form they enjoy, without added fat they don't need.
• Lactose intolerant children, or kids who don't eat dairy products, can get calcium by eating calcium enriched foods like tofu, cereals, breads, and some juices. Read labels to determine what foods and beverages have been calcium fortified. Calcium supplements are also available for people who can't get enough calcium from their daily food intake.

To learn more about calcium and its role in bone health, visit www.aaos.org or www.orthoinfo.org.

Courtesy of ARA Content