Bone Health and Youth.
Our last blog spoke of the importance of nutrition to maximise Bone Health and help prevent Osteoporosis or Metabolic bone disease. Today we will outline other factors such as lifestyle and activity, especially for youth.
Building bones in early life.
For optimal Bone Health, the most crucial time to lay down the foundations of our bones is in the years before we reach our mid-twenties. As outlined by the International Osteoporosis foundation “Approximately half of our bone mass is accumulated during adolescence.” Our genetics will determine up to 80% of the variability in individuals peak bone mass. Factors such as nutritional intake and physical activity will help develop optimal bone strength.
Calcium and protein-rich nutrition boost bone development.
Getting adequate calcium and protein especially between 9 – 18 years old will help reach adequate Bone Health.
The peak age for bone building for girls in 12.5 years and boys is 14 years.
Getting enough of the sunshine vitamin.
Due to an increasingly indoor lifestyle, young people often will not get adequate amounts of vitamin D. Parents can help children maintain a healthy level of this key vitamin. This is done by ensuring children spend more time outdoors playing and being physical, rather than inside on screens. The recommended daily dose of Vit D is 800-1000IU daily.
According to the Institute of Medicine (IOM)USA, the recommended daily intake of key nutrients is as follows:
1 – 3 years
700mg calcium and 13g of protein
4 – 8 years
1000mg calcium and 19g of protein
9 – 13 years
1300mg calcium and 34g of protein
14 – 18 years
1300mg calcium and 46g of protein for girls and 52g of protein for boys
Exercise and lifestyle matter.
Physical activity is most important for youth to enhance bone density as young people who exercise regularly show a significant increase in bone mass. However physical activity and diet work hand in hand for people of all ages to enhance bone development.
All information from this information article was sourced from the International Osteoporosis Foundation. You can find more details on the below link. If you have questions about your child’s bone health please contact your local general practitioner or chiropractor for more information.