Bone Health Is Just For The Older Generation, Right?
Wrong!
Did you know that half of our bone mass is accumulated during adolescence?
Think of it this way:
- Children and adolescents BUILD maximum peak bone mass
- Adults MAINTAIN healthy bones and avoid premature bone loss
- Older people SUSTAIN mobility and independence
Why are we writing about this on the Silversurfers website? Well, our children and young people are facing some serious issues relating to changes in diet and lifestyle and if we can educate, inform… cajole them into looking after their bones now it may very well stop (or at the very least defer) serious issues such as Osteoporosis in the future.
Let’s Find Out More
Good bone health starts early in life – in fact it begins at the foetal stage where good maternal nutrition helps to optimise the development of the baby’s skeleton.
Childhood and adolescence then becomes the critical time for bone building. It’s during this period that both the size and strength of our bones increases significantly. Approximately half of our bone mass is accumulated during adolescence, with a quarter being built up during the two-year period of fastest growth. The process continues until our mid-20s.
Although genetics will determine up to 80% of the variability in individual peak bone mass, factors such as nutritional intake and physical activity will help a child achieve optimal bone strength. This is beneficial in late adulthood as there is more bone in reserve from which to draw; unlike in their younger years adults cannot replace bone tissue as quickly as they lose it.
It is believed that a 10% increase in peak bone mineral density (BMD) – one measure of bone strength – could delay the development of osteoporosis by 13 years.
Calcium, Vitamin and Protein Requirements
Did you also know that young people aged between 9 – 18 years of age have higher Calcium and protein requirements? The peak age for bone building is 14 years old in boys and 12.5 years of age in girls.
Milk and other dairy products provide up to 80% of dietary Calcium intake for children from the second year of life onwards. Although Calcium is a vital nutrient for bone development during this stage of life, children are consuming less milk than they did 10 years ago and are instead turning to sweetened beverages. Current thought is that we must reverse this trend and encourage children to drink more milk.
Young people also need enough protein to achieve their genetic potential for peak bone mass. Studies have shown a positive link between children who were given extra servings of milk in their diets – which is high in protein – and increases in a growth factor that enhances bone formation.
Another challenge that young people face is in getting enough Vitamin D. Vitamin D is falling in this age group partly due to their increasingly indoor lifestyles. By ensuring that children spend more time participating in sports and outdoor physical activity – and less time indoors in front of their computers or televisions – parents can help them maintain a healthy level of this key vitamin.
Remember! Exercise and lifestyle matter to us all!
Nutrition and physical activity work hand in hand to enhance bone development in people of all ages, and at no stage in life is this more important than in youth. Young people who exercise regularly show a significant increase in bone mass.
And Finally
A healthy body weight during childhood and adolescence – being neither too thin nor overweight – contributes to optimal bone health. Anorexia has a serious and negative impact on BMD and skeletal strength in adolescents, while obese children are more likely to sustain fractures at the wrist.
Our Four Top Tips
So here are our four simple bone-building tips for the kids and young people in our lives:
SNACK – on cheese, yoghurt, nuts and dried fruit
DRINK – milk-based beverages, fruit smoothies and mineral waters
EAT – balanced meals that contain Calcium and protein as well as fruits and vegetables
MOVE – spend time outdoors on physical activities that involve running and jumping
If you would like to find out more about the vital role Calcium plays in our diet and bone health then please contact us or head to our website here
If you would like to receive a free sample and try our Caramel Calcium chews for yourself then please email us at: [email protected]
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