Prevent Osteoporosis: Building Bone Health in Kids

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Osteoporosis is a condition of weakened bones where bones have pores because of low bone density. There are no obvious symptoms to recognize this disease. You, do not know you have Osteoporosis until you happen to fracture your bone or you feel your physical movements gets painful. Deteoriated bone health can lead to irreparable bone breaks even because of a mild fall.

While, this disease is uncommon in children and seen more among aged adults over 40, you can prevent Osteoporosis building bone health right from childhood.

But, Osteoporosis is definitely a kid’s stuff as well. Wondering, why?

Because, childhood years, especially those of before puberty, roughly between 8 and 12 is crucial for anyone and should be concentrated to build good health, especially that of bones to prevent any untoward physical ailments at a later stage.

Kids can be taught to follow a good lifestyle to stay healthy, both mentally and physically.

1. Eat right and Eat well

A good balanced diet that includes fruits, vegetables, grains, pulses should be consumed on a daily basis.

a. Calcium, in particular, is the most important for bone health.

You can very well remember now, why we were insisted to take milk without fail by elders in the family? Because, milk and milk products are one of the richest sources of Calcium. Combine it with getting Vitamin D into the body. Vitamin D from sunlight.

b. Fruits and Vegetables

The intake of fruits and vegetables is known to reduce calcium loss from the body so it is necessary to have different types of fruits and vegetables, especially those of dark leafy ones is important for bone health. Fruits and veggies rich in minerals (Magenesuim, Potassium), vitamins (C and K) and other antioxidants can strengthen bones and protect the muscle around them.

c. Salt

Too much of salt (Sodium) is not good for bones. Kick out that habit of eating packed/tinned foods or adding much salt to your food. Sodium is also used as a preservative, hence avoiding packed foods much as possible is good for health and bones. Teach the kids the hazards of those chips and fries so that they understand why they shouldn’t eat them often.

2. Get Out, Play Out and Work Out

Make it a habit to play out in the fresh air. Though, kids of today spend a racier life, what with schools, and other classes, encourage them to go out and play out. Motivate them to play those games and activities that make their muscles and bones to act against gravity. They are called weight-bearing physical activity.

Some of them are as follows:

  1. Jogging or Walking
  2. Sports like football, basketball
  3. Rock Climbing
  4. Dancing
  5. Tennis, Badminton
  6. Weight Lifting
Make your children involve in any of the above physical activities at least 60 minutes a day. It is very essential for building strong bones.
 

Joher

Well-Known Member
Good info.........

ஒரு முறை வாரமலரில் ஒரு டாக்டர் சொன்னது.......

வீட்டை விட்டு வெளியே போகாமல் Flatல வளரும் பசங்க.......
நிறைய பேர் வீட்டை விட்டு வந்தால் கார்....... ஸ்கூல் ஷாப்பிங் திரும்ப வீடு.........

வெயிலில் போறதே இல்லை........
இந்த பசங்களுக்கு என்ன சாப்பிட்டாலும் bone ரொம்ப weakகா இருக்கும் Vit D குறைபாட்டால்.....
லைட்டா விழுந்தாலும் bone உடைந்துவிடும்.......
 

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