Prevention of osteoporosis, a degenerative bone disease often associated with older age, is most effective when initiated in childhood and adolescence.
Adolescence is a critical time frame for girls to obtain peak bone mass. It’s estimated that 90% of bone mass in females is obtained by age 18, with as much as 40- 51% of bone mass growth occurring during puberty. It has been reported that after this period of growth, there is no ability to integrate extra calcium into bone in an attempt to increase peak bone mass. Knowing that one in three women will suffer from an osteoporotic fracture during their lifetime, it becomes increasingly important for girls to build as much bone mass as possible during adolescence.
Adequate calcium intake and nutrient dense food intake is often of low importance for teenage girls; this becomes a missed opportunity for bone health. Studies have shown that children start developing ideas surrounding thinness beginning as early as 3 years of age, so it can be expected that girls have developed a self identity and a perception of their own thinness prior to puberty. The desire to be thin can lead to nutritional deficiencies due to skipped meals and the elimination of dairy due to a fear of foods containing fats.
Typically, an expected and healthy weight gain for females is between 40-50 lbs during adolescence, with a gain of approximately 18 lbs per year during peak weight change, however, to a teenage girl with a preconceived notion of what their own level of thinness is, this extra weight can lead to body dissatisfaction and dieting.
1. The importance of calcium
Calcium and vitamin D are important for bone formation. One of the best sources to obtain both calcium and vitamin D are dairy products. Unfortunately, many teen girls do not consume enough dairy to meet the calcium guidelines. The recommended daily allowance (RDA) of calcium for adolescent girls aged 14-18 is 1300 mg per day.
2. The importance of sports
Developing strong bones in adolescent girls is benefited by a well-rounded approach. Physical activity needs to be incorporated as an important aspect of bone health. Bones are a living tissue, and as such, mechanical force causes bones to grow stronger. Weight bearing exercise through sports that involve running and jumping are essential in developing peak bone mass.
3. The importance of reducing stress
In completing a well-rounded approach, teen girls benefit from seeking out activities that decrease mental stress levels. Mental stress has been shown to increase stress hormones that target bones and negatively affect growth, formation, and density.
What parents can do
Parents can help ensure that certain risk factors are minimized for their daughter(s) by watching for signs of irregular menstrual cycles, low body weight, and emotional stress. A healthy lifestyle can be promoted when parents model eating a well-balanced diet that includes dairy or calcium and vitamin D fortified foods/beverages. Parents can also encourage participation in stress-reducing activities, like art and meditation, or offering counselling. Promotion of healthy eating patterns during adolescence is helpful in ensuring these patterns are sustained throughout adulthood.
Conclusion
Overall, it’s very important to increase awareness surrounding osteoporosis risk among adolescent girls. According to Osteoporosis Canada, fractures from osteoporosis outnumber heart attack, stroke, and breast cancer combined. Many adolescents have very little knowledge of osteoporosis and as a result, do not take adequate precautions, often engaging in activities that inhibit bone formation such as drinking alcohol, smoking, and leading sedentary lives. As physical activity declines during adolescence, and teens girls become more susceptible to peer pressure surrounding body size, it is increasingly important to promote high calcium foods, physical exercise, and reduced stress as a way to ensure girls acquire as much bone mass as possible prior to age 18. Increasing knowledge surrounding calcium content in foods and physical activity outcomes, paired with encouragement and support to participate in sports, could delay or prevent osteoporosis in later life.
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Jill is the founder, writer, and photographer at Inside Nutrition. A nutrition website promoting factual nutrition knowledge and dispelling misinformation.
Empowering people to shift the focus away from how food(s) can alter your appearance to how they can alter your body functions and development. Diet culture does not live here.
~ The way you look is the least interesting thing about you ~
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