4 habits to help children develop bones

Bone development is a very important aspect of a child’s overall health, laying the foundation for a healthy and active life. In addition to giving your child milk, some of the following habits contribute significantly to helping your child’s bones stay strong.

Play outdoors regularly

Sunlight is a natural source of vitamin D, which is necessary for calcium absorption for bone growth. Regular exposure to sunlight can significantly increase vitamin D absorption in children, reducing the risk of bone diseases such as rickets and growth retardation. Parents should encourage their children to play outdoors to absorb this vitamin, especially in the early morning or late afternoon when the sunlight is mild.

Increase calcium-rich foods

Calcium is an important nutrient for bone development. Adding foods that provide this nutrient to your child’s diet can help support growth. These include milk and dairy products, soybeans, beans, green vegetables, etc.

Seeds, especially sesame seeds, are also rich in calcium. Sesame seeds contain both calcium and phosphorus, which are important for bone formation and improving bone density. Adding sesame seeds to snacks such as cakes, porridge, and soups is a simple way to increase nutrients for your baby.

Yoga

Yoga not only increases flexibility and balance, but also strengthens bones through weight-bearing postures. Poses such as the tree and warrior pose put gentle pressure on bones, stimulating growth and increasing bone strength. Regular yoga practice also improves bone density in children.

How to do tree pose: Stand up straight, using your left leg as the pivot, bend your right leg with your right foot resting on the inner thigh of your left leg. Clasp your hands together in front of your chest or point them straight up toward the sky. Balance and hold the pose for 30 seconds to a minute. Switch legs and repeat.

How to do warrior pose: Stand up straight, right leg out to the side, arms outstretched. Slowly lower your right knee so that the knee to heel forms a 90-degree angle with the floor, right foot facing out. Turn your head to the right, eyes following your right hand, back straight. Hold for 10 to 15 breaths.

Encourage physical activity

Participating in activities that involve jumping, running, and climbing, such as jumping rope and swinging on a bar, can stimulate bone-forming cells, helping to build better bones. Weight-bearing exercises such as lifting light weights, playing basketball, and volleyball encourage bone growth and strength.