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The
best time for your child to build up his or her bone bank account is
during youth and young adulthood. Bone builds fastest in the years from
age 9 to 18 with peak bone mass usually reached between 16 and 25 years
of age.
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To
promote strong bones, it is important to eat a balanced diet and consume the recommended amounts of calcium and vitamin D. The calcium requirements change in
the early years to reflect your growing child's needs, and the maximum
requirements for calcium (1300 mg/day) are between the ages of 9 and
18. The recommended intake for vitamin D is 400IU/day during youth. |
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Regular
exercise or physical activity is absolutely necessary during youth
and young adulthood to build strong bones. |
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It
is imperative to protect bones by
wearing seatbelts in any moving vehicle and by using appropriate
protective equipment when participating in sports. |
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There
are many steps teenagers can take to promote strong bones including
eating a nutrient-rich diet, consuming adequate calcium and vitamin D,
exercising regularly, not smoking, and avoiding underage drinking. |
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Disordered
eating, especially anorexia nervosa, can prevent an individual from reaching
his or her peak bone mass. |
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If
as a female teen or young adult is not having a regular menstrual
period, it is a sign that there might be something wrong with hormonal
balance. Irregular or lack of menstrual cycles over time may
increase the risk of stress fractures and may lead to early
osteoporosis. It is important to speak to healthcare provider and get the appropriate treatment to promote regular
menstrual cycles. |
