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Health & Fitness

Prevention of Osteoporosis

Condition FAQs

Early Prevention

Osteoporosis is a condition of aging.  As people get older, their bones weaken and become more prone to injury and fracture.  Weak bones are four times more common in women than men.  Up to ten million Americans, and two hundred million people worldwide, have weak bones .

Childhood is the best time to build strong, healthy bones.  Bones can get bigger and stronger in the first few decades of life.  Eventually, bone strength will lessen despite good diet and exercise.  It is important to develop healthy eating and exercise patterns early in life to help with bone strength later.
 

Nutrition

Calcium and Vitamin D are essential for the health of your bones. The body cannot make calcium so you must get it from what you eat and drink.  With adequate exposure to sunlight, some Vitamin D can be made in the body.  Sun exposure carries its own risks and in some areas it is not feasible year round. Children playing outdoors should wear sunscreen.  You can also get Vitamin D in your diet by eating fortified milk, cereals, and other products. Calcium may be found in dairy as well as leafy greens, legumes, and other foods. If your child doesn’t get enough Vitamin D or Calcium in their diet it can be taken as a supplement – you should discuss this with your doctor.
 

Supplements

The American Academy of Pediatrics recommends that young children 4 to 8 years old get 800 milligrams each day of Calcium and 600 international units each day of Vitamin D.  For older children, ages 9 to 18 years, 1300 milligrams of Calcium are recommended and 600 international units of Vitamin D.   One cup of milk or Orange Juice with Vitamin D has about 300 milligrams of Calcium – so it is important that kids are getting several servings each day.
 

Exercise

Vigorous exercise, such as running and jumping or team sports like soccer, also contributes to bone strength. Staying active during adolescence is a very important part in bone health.
 

Risks for Female Athletes

Young women who are very thin or exercise too much are at risk for malnutrition and bone weakness. This can cause lasting damage to the bones. One major sign of this is loss of regular periods. Any concern in this area should prompt an immediate visit to the doctor.
 

Smoking

Smoking is harmful to every body system.  It can damage bones, limit bones from becoming as strong as they should be and cause problems with healing if the bone breaks.
 

More Information


 

Q: What is osteoporosis?

As people age, their bones become weaker and more prone to injury and fracture.
 

Q: Who gets osteoporosis?

Weak bones are more common as we age.  Women are four times more likely to be affected than men.  10 million Americans have osteoporosis and there are 200 million people worldwide. 
 

Q: Is this something I should think about in children?

Childhood is the best time to build strong, healthy bones.  Bones can get bigger and stronger in the first few decades of life after which they begin to lose strength.  It is important to develop healthy eating and exercise patterns early in life to help with bone strength later.
 

Q: What can I do to help my child obtain healthy bones?

Proper nutrition is crucial for bone health. Both calcium and Vitamin D are needed.
 

Q: How much calcium and Vitamin D does my child need?

The American Academy of Pediatrics recommends that young children 4 to 8 years old get 800 milligrams each day of Calcium and 600 international units each day of Vitamin D.  For older children, ages 9 to 18 years, 1300 milligrams of Calcium are recommended and 600 international units of Vitamin D.   One cup of milk or Orange Juice with Vitamin D has about 300 milligrams of Calcium – so it is important that kids are getting several servings each day.


Q: Are there other important factors?

Vigorous exercise, such as running and jumping or team sports like soccer, also contributes to bone strength. Staying active during adolescence is a very important part in bone health.
 

Q: What are some risks for healthy bone formation in children or adolescents?

Smoking is very damaging to bones.
Children who are too thin are at risk for poor bone health.
Children who are unable to exercise regularly are not building strong bones during the short period of time when bone strengthening is possible.
 

Q: When should I bring my child to the doctor?

You should see your doctor about your child’s bone health if they have had several fractures, especially if the type of injury seems mild.  If you are worried that your child isn’t getting enough Vitamin D or Calcium in his or her diet, see your doctor.  If your daughter has irregular menstrual periods – especially if she is exercising excessively or is very thin, you should see your doctor.  Your doctor may want to do some blood tests to check levels of Calcium, Phosphorus and Vitamin D.
 

Q: Will my child need a DEXA scan?

It is unlikely that your healthy child would need a bone density test (DEXA scan).  This test might be recommended for some children who are underweight or who have chronic or genetic conditions.