Four Ways to Help Your Kids Develop Strong Bones

Ditch the soda, and other simple ways to help your kids grow strong and healthy bones.

I was experiencing athletic energy deficit in college, and that’s when I first got involved with American Bone Health (ABH). I ran for Duke University, where I eventually became a five-time All-American. But my freshman year, I found out my bone density was compromised because my energy in was not matching the energy I was putting out.

I connected with ABH, where I learned so much about bones and the nutrition needed to support them. One of the most alarming facts I learned was that 80 percent of bone density is built in a human before the age of 18. As a 19 year old, finding out that my bones were already low in density was very scary. I also found out that the loss of a women’s menstrual cycle can inhibit calcium absorption due to low estrogen levels. (Many female athletes experience this loss, called athletic amenorrhea.) Estrogen levels become low when a female doesn’t match energy in with energy out, which leads to the loss of her period.

I immediately began researching things I could do to make my bones stronger. I found out that 1400 mg of calcium, vitamin D and vitamin K were critical for bone health. Eating lots of high-protein foods including red meat, dark leafy greens and lots of healthy fats like avocados and nuts also became a regular part of my routine. Eating highly nutritive food, along with lots of dairy and healthy fats, not only turned my bone density around, but also my running performance.

After noticing the incredible results that stemmed from changing my diet, I felt the need to spread the word about the importance of bones and their connection to nutrition. Without strong bones everything in the body is compromised—not just femurs and vertebrae, but also because bones support and protect our most important organs. They are beneath our skin, and when we don’t think about them on a regular basis, it can be difficult to remember how important they are.

For young children in the United States, there is not much education about bones and how to make them strong. As a mother of four, professional runner and ABH ambassador, giving families knowledge and motivation to have strong, healthy bones is one of my missions in life! Here are four ways to ensure your children grow strong bones before they reach their late teens.

These are just a few of the facts that every parent or guardian should know about helping kids develop healthy bones. Most importantly, while we are young is our window to grow strong bones for a lifetime. Let’s start now!

Photo credit: Halfpoint, Adobe Stock