Strong Girls - Stronger Bones for a Lifetime
The critical years for maximizing bone density
- by Ed Main and the Adora Calcium team
Bone Health for Every Age Series: Ages 9-19, the Critical Years
The last thing a 16-year-old girl thinks about is how her bone density may be affected by menopause. Many women don’t worry about bone health until their doctors begin emphasizing the possibility of significant decline in their bone density due to menopause. Bone scans, calcium supplements and weight-bearing exercise become topics of conversation in order to preserve your bone density.
Around the age of 30, bone density is maximized in most women. The critical bone density building years between ages 9 and 19 have past. After that time, your body draws off the bone strength built during the ‘tween and teen years. Because of this, it is critical that we help our daughters build strong bones now.
Calcium Requirements1:
While younger girls (ages 4-8) require only 800 mg of calcium a day, the amount of calcium increases to 1300mg a day between the ages of 9 and 18. Thereafter, the recommended daily intake tapers to 1000mg until we reach 50, when it climbs back up to 1200mg. (see calcium requirements chart)
The Crisis!
A recent calcium poll 2 showed that 74% of girls under 21 are failing to get adequate levels of calcium. The fact that adolescence brings about busier schedules, more commitments, and increased external pressure doesn’t help. Convenience often wins over healthy nutrition. Teenagers often skip breakfast and maybe even lunch, only to grab fast food later. A well-balanced nutritious dinner is often the only saving element in their diet.
For your daughter, good nutrition is not only about strong bones in later life, but healthier living now. In a world where eating disorders and obesity are becoming epidemic, a commitment to nutritious eating is an important defense.
Talking to Teens about Nutrition
Teenagers crave more independence and often dismiss guidance given by their parents. At the same time, teens are undergoing drastic physical, lifestyle, and emotional changes that merit increased guidance. This represents the challenge. Not surprisingly, this is one of the hardest times for parenting. Some parents may simply take the position that good nutrition is not the fight they choose to fight, focusing instead on higher risk behaviors, scholastic performance or participation in the household. In any event, here are some suggestions to help educate teens about good health and eating:
DO’S
- Have dinner as a family and make the dinner hour a pleasant time when family members enjoy a nutritious meal and good open conversation.
- Set a good example with your own eating habits.
- Stock the house with healthy snacks (keep the junk food out or at a minimum).
- Leave health related magazines around the house
examples: Women’s Health, Diet and Nutrition, Body + Soul, Women’s Health & Fitness
- Talk to your teen about your personal experiences and health challenges as well as some of the latest nutritional information in the media. This may open her up to conversation.
- Have a discussion with your daughter about how genetics plays a role in her health. If your mother/grandmother or you have faced difficulties with osteopenia or osteoporosis, there is a good chance she will have to deal with it as well.
- Be a sounding board to your teen, giving advice, rather than dictating what she should or shouldn’t do. Moving her towards independence and making smart decisions on her own is part of growing up.
DON’T
- Lecture and nag.
- Force your teen to eat something they dislike.
- Use the meal time as a time for interrogation.
- Keep unhealthy snacks around the house (although an occasional treat may be ok).
Promoting good eating habits and exercise in your children can help lay the foundation to health and bone strength for the rest of their lives. Take the time to educate yourself and your family now.
Resources
Teenage Obesity, Anorexia & Good Nutrition
Healthy Eating : A Guide For Teens
Ten ways to help your daughter learn to love her body and herself
On the Teen Scene : Nutrition
References
1 Source: US Dept of Health and Human Services
2 Source: natural woman | health and bone survey (April – June 2006)
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