Healthy Bones for Teens
11:01 AM
Osteoporosis has been called “a paediatric disease with geriatric consequences”.
The prevention of osteoporosis begins with optimal bone growth and development in youth. Bones are living tissues, and the skeleton grows continually from birth to the end of the teen years, reaching a maximum strength and size (peak bone mass) in early adulthood (early twenties). After the age of about 30, one’s bone mass progressively reduces. Thus, bone mass acquired in youth determines whether we develop osteoporosis during later life.
Although genetic factors also play a large part in determining this risk, lifestyle factors significantly influence bone development in these early years. The two most important daily habits to encourage in our children are proper nutrition and plenty of exercise.
Eating for healthy bones means getting plenty of foods rich in calcium and vitamin D. In our country, most kids get enough vitamin D from sunlight, but often do not get enough calcium in their diets (especially in their adolescent years). Calcium is found in many foods, but the most common source is milk and other dairy products, such as cheese and yoghurt.
Fizzy drinks can lead to low calcium levels, and smoking interferes with bone’s natural metabolism, with the risk of osteoporosis higher in smokers.
Similarly, caffeine and alcohol have negative effects on the development of healthy bones. A high salt intake and high-protein diets should also be avoided. Adequate calcium should be attainable through a healthy diet, and the use of calcium supplements in adolescents should only be necessary in exceptional circumstances.
Physical activity provides the stimulation for bones to grow and strengthen. The more work they do, the stronger they get. Any type of physical activity is beneficial, but the best activities are weight-bearing ones such as running, dancing, tennis, gymnastics, hockey, netball and soccer.
The most important thing is for your kids to spend less time sitting and more time on their feet, moving. Do not let them overdo it, though, as overtraining can result in decreased estrogen, which has a negative effect on bone strength.
Excerpts taken from "How to Build Healthy Bones in Teens" by Glenn Hageman. Read more: http://www.iol.co.za/lifestyle/family/kids/how-to-build-healthy-bones-in-teens-1.1170875
Best Teen Diets recommends a well balanced diet of fruits, vegetables, whole grains and low-fat or fat-free dairy. We offer nutrition information for teens, parents and teachers that emphasizes the importance of healthy eating for teens.
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