54 million US adults are at risk for osteoporosis and low bone mass. In other words, more than one-half of the US adult population aged 50 and older is at risk of breaking a bone.
When should we start thinking about osteoporosis?
Prevention begins in childhood!
That's right, it's not too early for children to be thinking about bone health. Children and adolescents are in the critical, bone-building years.
During puberty, bone tissue in the skeleton can continue to grow.
By one's early 20's, you reach peak bone mass. That means your bones reach their maximum strength and density. At this point, you've built the greatest amount of bone you can!
If your peak bone mass is higher, your risk of osteoporosis later in life is lower. What can you do to nurture and protect your child's bones?
Exercise to build lean muscle! - Weight-bearing exercise can stimulate new bone tissue to form. When muscles push and tug against bones during exercise, both become stronger.
A new study suggests that lean muscle development can offset risk of osteoporosis. Researchers found that more lean muscle mass was linked to increased bone strength in children.
A swedish study found that followed male adolescents for 24 years found that those with little muscle strength were more likely to die a premature death (death before age 55). Risk of an early death dropped 35% in those with high muscular strength. In fact, the study suggests that low muscular strength is just as much a risk factor as high blood pressure or high body fat.
Cut back on screen time! - It turns out the TV or computer screen isn't the best babysitter. Another recent study links more screen time with diminshed bone mineral density.
These studies clearly show that early childhood exercise is important to optimize both muscle and bone development.
What weight-bearing activities can help get your children off the screen and on their feet?
Simple activities, such as walking, jogging, or running may work.
Soccer, basketball, field hockey, dancing, hiking, volleyball, football, karate, tae kwon do, jump rope, or tennis are all great and fun ways for your child to stay active.
Take full advantage of the critical time period just before and during puberty, when the greatest gains in bone mass occur.
Children also need to get the right amount of vitamin D and calcium. A well-balanced diet should include calcium-rich foods, such as green leafy veggies, yogurt, or milk.
Remember, whey protein is not just for athletes and bodybuilders. High-quality whey protein can have a place in the diets of growing children and adolescents. Whey protein isolate is very easily absorbed an helps build muscle mass.
REFERENCES:
www.nof.org (2016)
Bone (2015; 75, 105–10)
Osteoporosis International With Other Metabolic Bone Diseases (2014; 25:s2)
Centers for Disease Control and Prevention. (2011). Nutrition for everyone: Calcium and bone health.