Expert tips on building strong bones for children during early years

Strong bones for aging health must be built during childhood and adolescence, according to orthopaedic surgeon Dr Pushkar Chawla. Parents should focus on a balanced diet, regular physical activity and healthy lifestyle habits instead of relying on supplements alone.

Key Tips

Calcium is a vital nutrient for growing bones and comes from milk, curd, paneer, cheese, ragi, sesame seeds, and green leafy vegetables. Vitamin D helps the body absorb calcium through safe sun exposure, eggs, and fortified dairy products, while supplements for deficiencies need a paediatrician's advice. Weight-bearing activities like walking, running, jumping, skipping, dancing, cycling, and sports help build bone and muscle strength, and children should limit sitting time for active play. A balanced diet also provides protein, phosphorus, and magnesium, while sugary drinks, processed foods, and packaged snacks should be avoided.

Health and Sleep

Adequate sleep and age-appropriate routines are essential for growth, and children need to maintain a healthy body weight since undernutrition and extra weight affect musculoskeletal health. Parents must consult a doctor if children have persistent bone or joint pain, frequent fractures, trouble walking, or poor growth.

Context

Childhood and teenage years are a critical time because bone mass peaks early in life, meaning habits formed now shape skeletal strength for decades to come.