Strong bones are the foundation for a healthy life, yet many parents overlook the importance of building bone strength in childhood. In a report published by pafikutaikab.org according to doctors, what children eat, how much sunlight they get, and how active they are can all influence their bone development. The earlier parents start encouraging good habits, the stronger their children’s bones will be helping prevent fractures and conditions like osteoporosis later in life.
Why Early Bone Health Matters
Dr. Natalie Wong, a pediatric endocrinologist at the Children’s Health Institute, explains that the majority of bone mass is formed during childhood and adolescence. “Around 90% of a person’s bone density is built before the age of 20,” she says. “That means what happens in those early years determines how strong the bones will be for the rest of life.”
Bones are living tissue that constantly grow and rebuild. However, if children lack essential nutrients or spend too much time indoors, bone formation can slow down. This can lead to weak bones and a higher risk of fractures even during normal activities like running or jumping.
1. Prioritize Calcium-Rich Foods
Calcium is the main building block of bones. Children who consume enough calcium are more likely to achieve healthy bone density. “The best sources are dairy products like milk, yogurt, and cheese,” says Dr. Wong. “For children who are lactose intolerant, plant-based milks fortified with calcium or leafy green vegetables such as spinach and kale can also help.”
The recommended calcium intake varies by age, but most children need between 700–1,300 mg per day. Including calcium in every meal — through food or fortified snacks — ensures consistent bone nourishment.
2. Don’t Forget Vitamin D
While calcium builds bone structure, vitamin D helps the body absorb it. Without enough vitamin D, calcium from food cannot be used effectively. The simplest source is sunlight. “Just 10–15 minutes of morning sunlight exposure, a few times per week, can make a big difference,” Dr. Wong explains.
However, because many children spend much of their time indoors, vitamin D deficiency has become increasingly common. Doctors recommend foods like salmon, tuna, eggs, and fortified cereals, or supplements if prescribed.
3. Encourage Active Play
Bones get stronger through movement. Activities like jumping, running, or playing sports help build bone density by stimulating growth in bone cells. “Weight-bearing activities are especially beneficial,” says Dr. Wong. “Even simple games like skipping rope or playing tag contribute to bone strength.”
Screen time, on the other hand, has the opposite effect. Children who spend hours sitting in front of screens tend to have weaker bones due to lack of physical stress on their skeleton.
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4. Limit Sugary and Processed Foods
A diet high in sugar and soda can interfere with calcium absorption and weaken bones over time. “Phosphoric acid in soft drinks, combined with low calcium intake, increases the risk of fragile bones,” Dr. Wong warns. Instead, parents should offer water, fresh juices, and balanced meals rich in protein, whole grains, and vegetables.
Building Lifelong Strength
Healthy bones don’t just happen by chance — they’re built through consistent habits. By ensuring a balanced diet, regular sunlight exposure, and active playtime, parents can set the foundation for lifelong strength.
“Strong bones start early,” Dr. Wong emphasizes. “A few simple habits today can protect your child from serious health problems decades down the road.”
From food choices to daily routines, nurturing bone health in childhood is one of the most valuable gifts parents can give — a strong, resilient body that lasts a lifetime.
Source: Persatuan Ahli Farmasi Indonesia
