EPISODE 68: Kids & Bone Health: Building Strong Bones for Life
Claire Gill, CEO of the Bone Health & Osteoporosis Foundation, delves into the crucial role of bone health during childhood with guest Dr. David Weber, MD, Medical Director at the Center for Bone Health at The Children’s Hospital of Philadelphia. Together, they explore how early habits in nutrition, physical activity, and lifestyle play a pivotal role in setting up children for lifelong bone health.
Dr. Weber explains that bone health isn’t just for the elderly; it starts right from birth. By the age of 20, people reach their peak bone mass—when bones are at their densest and strongest. Beyond this point, our bone density only decreases with age, making it essential to build a strong foundation early.
Peak Bone Mass and its Importance
Dr. Weber describes peak bone mass as “the period when bones are as big and strong as they’re ever going to be,” typically reached around age 20. Since bone density gradually decreases after this age, higher peak bone mass early on helps guard against osteoporosis and fractures later in life. To optimize bone health, children need a combination of nutrients, including calcium and vitamin D, along with a focus on physical activity.
Nutrition Essentials
Calcium and vitamin D are vital for bone growth and maintenance. Dr. Weber explains that calcium-rich foods—like dairy products, leafy greens, and fortified foods—should be regular parts of children’s diets. Vitamin D, which aids calcium absorption, can be obtained through sun exposure but often requires supplements, especially in winter.
The Role of Physical Activity
Physical exercise, especially weight-bearing activities like running and jumping, is equally important for bone development. These activities apply force to bones, stimulating them to grow stronger. Dr. Weber noted that while all physical activities are beneficial, weight-bearing exercises specifically contribute to bone strength. He recommends aiming for 60 minutes of activity per day with weight-bearing exercises at least three times a week. Parents can make these activities more engaging by organizing active playdates or incorporating movement into screen time through dance and movement-based games.
Dr. Weber also addressed concerns about children who break bones frequently, highlighting that while fractures are common among active children, certain patterns (such as fragility fractures) may indicate underlying bone health issues and should be discussed with a pediatrician.
Claire and Dr. Weber encourage parents and caregivers to prioritize bone health early on by establishing routines around nutritious eating and regular, fun physical activity. Building these habits in children will yield benefits that last a lifetime.
