Having strong bones is one of the prerequisites of maintaining good health as one ages. However, according to orthopaedic surgeon Dr Pushkar Chawla, healthy bones are built during childhood and adolescence, making these years extremely important for long-term bone strength.
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“Parents should focus on a balanced diet, regular physical activity and healthy lifestyle habits rather than relying on supplements alone,” he stated, sharing with HT Lifestyle five tips that can help parents keep their kids’ bones healthy. They are presented as follows.
1. Getting sufficient calcium intake
Calcium is commonly known as one of the most important nutrients for growing bones. It can be obtained through milk, curd, paneer, cheese, ragi, sesame seeds, green leafy vegetables and other calcium-rich foods, shared Dr Chawla.
2. Getting enough vitamin D
Alongside calcium, Dr Chawla pointed out that vitamin D is equally important because it helps the body absorb calcium. Safe exposure to sunlight, along with foods such as eggs and fortified dairy products, can help maintain adequate vitamin D levels.
“If a child is found to be deficient, supplementation should be taken only on a paediatrician’s advice,” noted the orthopaedic surgeon.
3. Getting enough exercise
Physical activity is another key factor in strengthening bones at a young age. Dr Chawla pointed out that weight-bearing activities such as walking, running, jumping, skipping, dancing, cycling, and age-appropriate sports stimulate bone development and also improve muscle strength, balance and coordination.
“Children should be encouraged to spend less time sitting continuously and more time engaging in active play,” he stated. “Strength-building exercises can also be introduced at an appropriate age under proper supervision and with correct technique.”
4. Having a balanced diet
A balanced diet should provide adequate protein, phosphorus, magnesium and other micronutrients that support overall skeletal development, highlighted Dr Chawla.
“Parents should avoid making highly processed foods, sugary drinks and packaged snacks a regular part of a child’s diet, as they can displace more nutritious foods,” he noted.
5. Getting adequate sleep
In the words of Dr Chawla, “Adequate sleep is often overlooked but is essential for growth and development. Children should follow age-appropriate sleep schedules and maintain consistent routines.”
He stressed maintaining a healthy body weight, as both undernutrition and excessive weight can affect musculoskeletal health.
“Parents should consult a paediatrician if a child has persistent bone or joint pain, frequent fractures, difficulty walking, poor growth or other concerns about physical development,” cautioned Dr Chawla.
“Children with restrictive diets, chronic illnesses or medications that affect bone health may require individual assessment and monitoring,” he added.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Dr Pushkar Chawla, MBBS, MS, FNB, is the director and unit head in the department of Orthopaedics at ShardaCare- Healthcity, with over 25 years of clinical experience.
