Helping Children Build Strong Bones

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May is National Osteoporosis Month, and at Pasco-Hernando Foot & Ankle, we know how important strong bones are for the health of your feet and the rest of your body. Did you know that as children grow, their bone mass continues to increase until they reach Peak Bone Mass (PBM) sometime in their late teens or early 20’s? PBM is the greatest amount of bone a person can attain. That’s why it’s so important to introduce and maintain good habits during these bone-building years. You’ll also be giving your child the tools to continue to ensure that they don’t lose bone mass and reduce their risk of osteoporosis later in life. Below are some tips for maximizing your child’s bone mass.

  • Offer your child a well-balanced diet that contains calcium-rich foods such as milk, yogurt, cheese, and leafy green vegetables. If your child is a picky eater you may need to get creative—adding shredded vegetables to soups and meatloaf, blending milk or yogurt into shakes, etc. Look for breads, cereals, juices, and snacks that are fortified with these nutrients.

  • Make sure your child gets enough vitamin D. It’s essential for the absorption of calcium. Sunlight, certain foods, and supplements are all ways to increase vitamin D intake.

  • Regular physical activity is essential for building strong bones. Children and teens should get at least 60 minutes of moderate exercise daily. If your child experiences foot or ankle pain during exercise, contact our Spring Hill (352 683-5799) and Hudson (727-868-2128) offices so that our podiatrist, Dr. Lawrence J. Kales, can examine your child’s feet and determine the source of the discomfort.

  • Educate your child about making healthy lifestyle choices. Smoking and underage alcohol consumption are detrimental to bone strength. If being a good athlete is important to your child, this is one way of emphasizing the importance of choosing health-promoting habits. As a child enters the teen years, stress the importance of a nutritious diet and maintaining a healthy weight.

If you have questions about bone health and feet—for children or adults—contact us.

Osteoporosis, Pediatric foot healthPasco-Hernando Foot & Ankleproper nutrition, exercise