A child’s bone health is crucial to their general health since it lays the groundwork for an active and healthy life. While milk and calcium supplements receive a lot of attention, children’s stronger bones can also result from other, maybe less well-known, habits and practices. These are 6 of those lesser-known practices and strategies to improve kids’ bone health.

1. Playing outdoors in the sun

Natural sunlight contains vitamin D, which is necessary for healthy bones and the absorption of calcium.
Kids can absorb the sun’s rays when they play outside, especially in the early morning or late afternoon when UV radiation is less strong but still beneficial. Children’s vitamin D levels can be greatly raised by regular sun exposure, which lowers their risk of bone disorders like rickets.

2. Include some traditional dishes

For example, finger millet, or ragi, is a mainstay in many cuisines and has a very high calcium content. Compared to other cereals, ragi has up to ten times the amount of calcium. A great source of calcium and other elements necessary for bone formation are drumstick leaves, or moringa. By incorporating these foods into their diet, parents can assist their child’s growth and development by giving their bones a natural, healthy boost.

3. Use yoga to your advantage

For instance, ragi, or finger millet, is a staple in many culinary traditions and contains a significant amount of calcium. Ragi contains up to ten times the calcium content of other cereals. Drumstick leaves, or moringa, are an excellent source of calcium and other components required for the building of bones. Parents may help their child grow and develop by adding these foods to their diet, which will naturally strengthen their child’s bones.
Weight-bearing postures in yoga, an age-old discipline, strengthen bones while improving flexibility and balance. Asanas such as the Warrior and Tree Poses gently compress the bones, promoting bone strength and growth. Children’s bone density can be increased with frequent yoga practice.

4. The magic of Til (sesame seeds)

Rich in calcium and phosphorus, which are essential for the development and maintenance of bones, are sesame seeds. Sesame seeds, in their tablespoon form, are a good source of many vital elements. Children’s bone density can be increased by regularly consuming sesame seeds. Enhancing kids’ bone health can be as simple and efficient as adding sesame seeds to snacks or meals.

5. Promote activity by doing weightlifting exercises

By activating the cells that produce new bone, leaping, running, and climbing are activities that contribute to stronger bones. Weight-bearing workouts are especially beneficial because they force the bones to fight against gravity, which promotes strengthening and growth.

6. Use some herbs and spices on a regular basis

Studies have demonstrated the beneficial effects of some common culinary herbs and spices, like fenugreek and turmeric, on bone health. Curcumin, an anti-inflammatory compound found in turmeric, may support bone density maintenance. Curcumin has the ability to increase bone growth and decrease bone resorption.