The road to osteoporosis and bone deformities
starts when you are young. Paying attention to your bone health now means
beautiful bones in the future.
Important Things to Know:
- Teenage bodies are able to better take in and retain calcium.
- Starting in the teenage years, our bodies add the bulk (thickness
and strength) to our bones to last our entire adult lives.
- Women reach their highest bone mass by around age 25 to 30 while men
build bone until age 30 to 35; after this point more bone is lost than
is built up.
- The calcium %DV (percent Daily Value) for a teen is 1,200 mg/day.
Strengthen Your Bones:
- Growing bone responds to the impact of weight bearing activity and
the pull of muscle during exercise by building stronger, more dense
bones. Weight-bearing exercises include: jogging, dancing, jumping rope,
hiking, inline skating, skateboarding.
- From ages 11 to 24 the daily requirement for calcium is 1,200 milligrams
- Bones also need vitamin D, which moves calcium from the intestine
to the bloodstream and into bone.
- Vitamins A and C, magnesium and zinc, as well as protein also help
build bone structure.
Behaviors That Put Your Bones at Risk:
- Skipping meals can be risky because it eliminates one chance to meet
the daily requirements of calcium.
- Replacing milk with drinks like soda or fruit-flavored drinks.
- Eating disorders, like anorexia and bulimia, can weaken bone.
- Tobacco products and alcohol can weaken your bones.
Bone Builders: Support Your Bones with Healthy Habits. http://www.kidsource.com/kidsource/content4/bone.builders.fda.html
School of Nursing
University of Washington Medical Center