Children need to build strong bones from a young age to prevent conditions such as rickets, osteoporosis, and fractures. A robust skeletal system supports movement and protects internal organs.

**Supplement calcium in the diet**

Calcium is the primary component of bones. A child's daily calcium requirements vary with age to support bone development, peaking during puberty: under 6 months (300 mg), 6-11 months (400 mg), 1-3 years old (500-700 mg), 4-6 years old (600 mg), 7-9 years old (700 mg), and 10-18 years old (1,000 mg). Parents should offer children calcium-rich foods like milk, cheese, yogurt, sesame seeds, almonds, and tofu.

**Supplement vitamin D from sunlight**

Without sufficient vitamin D, the body cannot absorb calcium properly. Sunlight is an excellent source of vitamin D. Parents should ensure children spend at least 30 minutes playing outdoors daily. Eggs, fish, and vitamin D-fortified cereals are also beneficial foods. Children under one year old require at least 400 IU/day (starting a few days after birth), while those 1-18 years old need about 600-1,000 IU/day.

**Encourage physical activity**

Regular exercise helps build strong muscles and bones. Children should engage in activities like running, jumping, dancing, basketball, and soccer. These weight-bearing exercises strengthen bones. Conversely, a sedentary lifestyle, avoiding physical activity, and excessive screen time can weaken muscles and bones.

When children exercise, ensure safety, suitability for their health, and avoid coercion, promoting increased interaction. They should exercise at a moderate intensity (where they can play and talk), drink plenty of water, and choose appropriate times and attire for the weather.

**Maintain a balanced diet**

Magnesium, zinc, vitamin D, and protein are also crucial for children's bone development. Eating plenty of fruits, vegetables, and nuts is a good way to supplement these nutrients. Children should avoid excessive sugary drinks and processed foods, as these can hinder the body's ability to absorb calcium.

Consuming many carbonated drinks is detrimental to health. Many of these beverages contain sugar and substances like phosphoric acid and caffeine, which can adversely affect bones.

Le Nguyen (According to Times of India)