Reduced Risk for Osteoporosis Begins In Childhood

Osteoporosis is known as a condition that affects older adults. And while it’s true that 10 million Americans over age 50 have it, the truth is that lowering your risk of osteoporosis starts in childhood.

The foundation for strong, healthy bones gets laid during childhood and adolescence — and as a parent, you can help your children develop good habits now and reduce their risk of osteoporosis and fractures later in life.

David A. Wiles, MD, and our team offer comprehensive spine care in Chattanooga, Tennessee, and can inform you about osteoporosis and why reducing your child’s risk starts now.

Understanding osteoporosis

Osteoporosis is a disease that makes your bones weak, brittle, and more likely to break. Healthy bones are strong, flexible, and naturally regenerate to maintain a high-density level. However, osteoporosis happens when your body loses too much bone, doesn’t make enough bone, or both.

The effects of osteoporosis generally develop later in life as bone density declines. Common osteoporosis fracture sites include the spine, hips, and wrists, and these injuries can lead to long-term pain, disability, or reduced mobility.

Common risk factors for osteoporosis

Osteoporosis is most common in older adults, especially women and those over age 50. However, several risk factors can increase a person’s chances of having low bone density and developing osteoporosis. These factors include:

• A family history of osteoporosis or fractures
• Poor nutrition during childhood and adolescence
• Low calcium and vitamin D intake
• A sedentary lifestyle
• Hormonal imbalances (especially in women with irregular menstrual cycles)
• Use of certain medications, like steroids, over long periods
• Smoking or excessive alcohol use

And even though osteoporosis generally affects older adults, bone growth and density peak by about age 30. That means the steps taken during childhood and the teen years are critical for building a strong skeletal foundation.

How parents can help their kids build stronger bones

Setting your child up for lifelong bone health might sound intimidating, but it doesn’t have to be complicated. Here are some simple, effective ways to support bone development from an early age:

1. Focus on a calcium-rich diet

Calcium is the main mineral found in our bones. And because children and teens grow up so quickly, they need more of it than adults to support that rapid bone growth.

Good sources of calcium include dairy products like milk, cheese, yogurt, and tofu, as well as almonds, leafy greens, and even calcium-fortified cereals and juices.

2. Make sure they get enough vitamin D

Vitamin D helps the body absorb calcium. Sunlight is a natural source of vitamin D, but many kids need supplementation, especially in the winter months. Talk to your pediatrician about vitamin D supplements for your child, and consider adding fatty fish (like salmon), egg yolks, and vitamin D-fortified foods into their diet.

3. Encourage regular physical activity

Weight-bearing exercises like running, jumping, dancing, and playing sports help stimulate bone growth and regeneration. Activities like swimming and biking are great for overall health, but they don’t put the same pressure on bones, so they should balance with weight-bearing movements.

4. Limit soda and processed foods

High-sugar and high-phosphorus drinks (like soda) can interfere with calcium absorption. To help ensure your child absorbs the calcium they consume, encourage water and milk as go-to drinks and keep processed snack foods in moderation.

5. Talk to your pediatrician

If your child has a health condition or takes medication that may affect bone growth, a proactive approach helps set them up for stronger bones later. Your pediatrician can offer guidance or refer you to a specialist, depending on your situation.

Dr. Wiles and our team focus on long-term bone health. To learn more about preventing osteoporosis or managing osteoporosis-related fractures, call us at 423-459-9800 or request an appointment online today.