By Stephanie Grim, MD
We all want our children to be healthy, and healthy means much more than not being sick. Many people probably only think about their pediatrician when their child is sick. But, pediatricians are concerned with helping parents help their children stay well and be resilient. You might be surprised to find out that pediatricians are concerned with things like osteoporosis. As a mom and a pediatrician, I can tell you that promoting healthy bones will not only decrease my child’s risk of broken bones, but also will decrease their risk of osteoporosis in the future! Having strong healthy bones as a child has lifelong benefits.
One-half to two-thirds of our bone mass is laid down by the end of adolescence. By around 30 years of age, we reach maximum bone density, and then unfortunately, it’s downhill from there. If you’ve laid down a large amount of bone by eating lots of calcium and vitamin D rich foods and maintaining an active lifestyle as a child, you will have a lower risk of osteoporosis in the future. In other words, the foundation for lifelong bone health begins in childhood.
The good news is there are simple steps moms can take to help kids build strong bones:
Choose Calcium Rich for Children. Offer your child calcium and vitamin D rich foods such as milk, cheese, and yogurt. The current Dietary Guidelines for Americans recommends 3 servings a day of dairy.
Move More. As a parent, you can ensure frequent opportunities for exercise. Go for a family bike ride, take a walk, encourage team sports and outdoor free play, and finally, turn off the video games. In my house, we have implemented a no video game rule during the school week to encourage physical activity.
Be a Role Model Mom. Make sure YOU are eating dairy and staying active with regular exercise. Choose milk and water over soda, eat cheese and nutrient rich snacks rather than chips and candy bars. For that matter, keep nutrient-rich options in your house to help your family be successful and have your children see you prioritize exercise, both individually and together as a family. You are the role model for your family. If you lead a healthy lifestyle and make healthy choices, your child will learn to make healthy choices as well.
Head Expert Advice. The American Academy of Pediatrics reinforces the need for calcium rich foods and weight bearing exercise, especially in adolescence, to prevent osteoporosis when our children grow up.
Taking the time to bone up on bone health for children can pay big bone bank dividends in the future. Remember, consume calcium and vitamin D rich foods like milk, cheese or yogurt, be active, and be a role model. It’s never too early, or too late, to make bone health a priority.
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Beat the Summer Heat – Stay Healthy and Active!
The school year may be ending, but that doesn’t mean the fun with Fuel Up to Play 60 stops. The program is still in full swing during the summer, helping kids to continue to participate in fun challenges, track their healthy eating and physical activity and earn fun online rewards.
”Touchdown Dance Challenge”
Are your kids bored this summer? If so, it’s time for them to gather up friends and show us their moves for the Fuel Up to Play 60 summer challenge! The “Touchdown Dance Challenge” is a great way to get your kids outside and physically active. After practicing their dance moves, the kids should grab a camera and create a one- to two-minute video showing us their best moonwalk, hip-hop, chicken dance or all of their great moves!
Here are some ideas to get you MOVING!
- Create a dance (by yourself or with friends)
- Host a dance party
- Hold a dance-off competition
Those who participate in the summer challenge have the opportunity to win cool prizes, along with the great benefit of eating nutrient-rich foods and exercising for at least 60 minutes every day! The summer challenge starts May 30, 2012 and ends July 18, 2012. To enter the challenge, read the rules, or get more information about the Fuel Up to Play 60 program, visit www.FuelUptoPlay60.com
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