Many people don't realize they have osteoporosis until it's too late—that is, after they fracture a bone. A healthful diet and regular exercise are important for preventing the disease, starting in childhood. Read here to find out what kids can do now to develop good habits that will last a lifetime.

 

What is Osteoporosis?

Osteoporosis is a disease that gradually weakens bones until they break easily, sometimes after little or no injury. The bones most likely to be affected are the hip, spine, and wrist. Osteoporosis is often called the “silent disease” because there are usually no symptoms of the disease until a bone breaks. Everyone is susceptible to osteoporosis, but the following risk factors influence the chances of getting it:

• Gender

  – Women are four times as likely to get osteoporosis as men because their bones are naturally lighter and thinner than men’s and they experience increased bone loss after menopause.

• Age

  – People over the age of 50 are at the highest risk of getting osteoporosis.

• Genetics

  – People with a first-degree relative—a parent or sibling—with osteoporosis are at increased risk.

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  – Small-boned, thin people have a higher risk.

• Ethnicity

  – White and Asian people are at higher risk.

• Diet

  – Consuming enough calcium and vitamin D can help build and maintain strong, healthy bones.

• Exercise

  – Physical activity, especially weight bearing activity, helps keep bones strong.

• Smoking

  – Smoking can increase the chance of getting osteoporosis.

• Alcohol

  – Drinking alcohol can reduce bone density, leading to osteoporosis.
• Though it is impossible to modify most of these risk factors, some—particularly diet and exercise—are within your control.

Why Do Kids and Teens Need to Worry About It?

Although osteoporosis is a disease that manifests in older adults, health professionals now know that its origins are in childhood. The peak years for bone formation are during adolescence—between the ages of nine and 18—when more calcium is added to bone than is lost. For both boys and girls, most of this bone formation is complete by the age of 20. By getting enough calcium and weight bearing activity in these critical years, children can reduce their risk of developing osteoporosis later in life.

Getting Enough Calcium

How much is enough?

Since their bones are soaking up more calcium now than they ever will, kids and teens have especially high calcium needs. Unfortunately, kids today are for the most part not getting what they need. The following table outlines the recommendations by the National Academy of Sciences for calcium intake in children:

Calcium Needs

Good Sources

The National Institutes of Health (NIH) recommends that kids and teens eat a variety of calcium-rich foods, but emphasizes they ought to drink more milk since milk is one of the best sources of calcium and it contains vitamin D, which is also critical for building healthy bones. Low-fat and fat-free dairy products are nutrient-dense, meaning that they are packed with bone-building vitamins and minerals, but don’t have as many calories as full-fat products. The table below lists some good calcium sources and the amount of calcium and calories that they contain:

A Note About Calories

While growing kids and teens typically need 2,000-3,000 calories per day, the current epidemic of childhood and adolescent obesity indicates that many kids and teens need to watch their calorie intake. Calories from ice cream, cheese, ice cream, almonds, and milk—especially whole milk—can add up quickly. By choosing foods that are low in total and saturated fat, children can avoid exceeding their calorie needs. In addition, it might be a good idea for kids to get some of their calcium requirements from dietary supplements containing calcium, phosphorus, and magnesium.

Vitamin D

While most people know that calcium is essential for building strong, healthy bones, many are not aware that vitamin D is also critical for bone health. Vitamin D can be obtained from the diet—mainly from vitamin D-fortified dairy products—or from exposure to sunshine. Also, when exposed to the sun, skin manufactures vitamin D.

The body can store vitamin D for weeks or months, so it isn’t necessary to consume it or be in the sun every day. However, many kids and teenagers today probably do not spend enough time outdoors to get their needed vitamin D intake. Also, sunscreens, which are vital for protecting the skin from the sun’s harmful rays, may reduce the skin’s ability to produce vitamin D. For these reasons, it is important for kids and teens to consume dairy products. Kids and teens should drink at least two cups of vitamin D-fortified milk every day. If this isn’t realistic for your child, a vitamin supplement containing 200 International Units (5 micrograms) of vitamin D may be necessary.

Lactose Intolerance and Dairy Allergies

Lactose intolerance is the inability to digest large amounts of lactose, a sugar found in milk and other dairy products. Many children develop lactose intolerance as they enter late childhood or adolescence. For these children, drinking milk and eating dairy products can lead to unpleasant side effects of nausea, bloating, or diarrhea.

In addition to lactose intolerance, some children may have allergies to milk or dairy products. For these children, drinking enough milk to meet calcium and vitamin D needs can be difficult and supplements containing calcium and vitamin D may be essential for healthy bones.

Incorporating Weight Bearing Activities

Doing weight bearing physical activities helps to build stronger, healthier bones by forcing your bones to work against gravity. The stress triggers bones to build more cells and become stronger. If you help your children find weight bearing activities that they find enjoyable, then they will be more likely to do them regularly.

Some weight bearing activities that kids and teens like to do are:

• Running
• Jumping rope
• Gymnastics
• Tennis
• Dancing
• Tae kwon do
• Basketball
• Soccer
• Hopscotch

By learning bone-promoting behaviors during childhood like eating right and staying active, not only will children build strong bones while they are young, but they will also adopt healthful habits that will keep their bones strong and healthy as they age.

Resources:

National Institute of Child Health & Human Development (NICHHD): Milk Matters
http://www.nichd.nih.gov/milk/milk.cfm

Centers for Disease Control and Prevention (CDC): Powerful Bones
http://www.cdc.gov/powerfulbones/index.html

Sources:

Disease Statistics. National Osteoporosis Foundation. Available at: http://www.nof.org/osteoporosis/stats.htm Accessed June 2, 2003

DRI: Dietary Reference Intakes. National Academy Press. National Academy of Sciences. Institute of Medicine. Available at: http://search.nap.edu/html/dri_calcium/tables.html Accessed June 2, 2003

Frequently Asked Questions About What Parends Need to Know About Children's Bone Health. The National Women's Health Information Center. Available at: http://www.4woman.gov/faq/bone.pdf Accessed June 2, 2003

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