Insufficient Calcium and Vitamin D intake during childhood and adolescence increases the risk of osteoporosis later in life, according to a new study by the American Academy of Pediatrics (AAP). Unfortunately, many youngsters don’t get enough of these important nutrients in their diet, and sedentary lifestyles and indoor activities like watching television or playing video games don’t help.
Children and adolescents should be encouraged to eat more foods containing calcium and vitamin D like milk, yogurt, and cheese. In addition, they should also regularly exercise to promote bone strength, the authors of the study report said. Greater sun exposure, a natural source of vitamin D, is also recommended. A sufficient supply of vitamin D is important because without it, only 10 to 15 percent of dietary calcium is absorbed in the body, they said.
Children who are overweight or obese, are malnourished, and have a sedentary lifestyle run the highest risk of developing weak bones, according to the study. Unsurprisingly, low-income families and minorities are most threatened by these deficiencies.
Bone health has far too long been considered an “age” issue, especially for women.
“Most people don’t start thinking about the health of their bones until midlife or later, by which time it can be too late to do very much to protect against serious bone loss and resulting fractures,” said Jane E. Brody, a columnist who writes on health issues for the New York Times. “Concern about the strength of one’s bones should start in childhood and continue through adolescence, when the body builds most of the bone that must sustain it for the remaining years of life.”
About a quarter of total adult bone mass is accrued around the age of puberty, roughly the same amount that is lost between the ages of 50 and 80. That is why this time of growth spurt is most crucial, Brody said.
“Although nothing can be done about three factors with the greatest influence on bone mass – age, gender, and genetics – two others under personal control can make the difference between suffering crippling fractures in midlife and escaping the effects of osteoporosis. […] Those are physical activity and bone-building nutrients, calcium and vitamin D.”
In addition to widespread dietary deficiencies, today’s children and adolescents also face a serious threat to their bone health from consuming large amounts of sodas. Carbonated drinks contain high levels of phosphoric acid (phosphate) and carbonic acid, which can cause an imbalance of calcium in the blood stream. For growing kids, this imbalance can have especially harmful effects on their still developing bone structure and density.
While dairy products are considered the best source of calcium, many people, including children, are lactose intolerant or choose not to include them in their diet. Fortunately, there is a vast array of calcium-containing food sources that is not dairy-based. Alternatives are calcium-fortified soymilk, tofu, sardines, salmon, turnips, kale, bok choi, broccoli, and almonds. Good sources for vitamin D are found in fatty fish like salmon and sardines, and also, to a lesser degree, in egg yolk.
If all else fails, vitamin supplements can cover some of the gaps. If you feel that you and your family are not getting enough calcium and vitamin D from your regular diet, you may want to consider making up for the difference with a daily multi-vitamin. Before giving children any supplements, however, you should first consult with their pediatrician.
Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com. For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).