Health guide
Learn how nutrition, physical activity and healthy habits support children's bones as they grow.
Learn how nutrition, physical activity and healthy habits support children's bones as they grow.
Childhood and adolescence are important periods for developing healthy bones. During these years, the skeleton grows, bones become denser and the body builds much of the bone mass that will support health in adulthood.
Parents and caregivers can help children develop healthy bones by providing adequate nutrition, encouraging age-appropriate physical activity and recognizing concerns that require medical attention.
Healthy development does not depend on expensive foods or special supplements. Consistent everyday habits, appropriate care and a supportive environment are important.
Bones grow in length and increase in strength during childhood. Growth continues through adolescence as the skeleton develops.
During these years, the body generally builds new bone faster than it removes old bone.
The amount of bone developed during childhood and early adulthood contributes to long-term skeletal health.
Genetics influence bone development, but nutrition, physical activity, hormonal health and certain medical conditions also play important roles.
Growing children need sufficient energy and a variety of nutrients.
Calcium contributes to the structure of bones and teeth, while vitamin D helps the body absorb calcium. Protein is also necessary for normal growth and tissue development.
Depending on a family's circumstances, suitable foods may include:
For Ethiopian families, a varied diet can include familiar foods such as injera, shiro, misir, gomen, eggs and suitable dairy products.
Food must be prepared in ways appropriate to the child's age. Nutritional needs are different for infants, younger children and adolescents.
Infant feeding, including breastfeeding and complementary feeding, requires age-specific guidance and should not simply follow dietary recommendations intended for older children.
Physical activity stimulates bone development and strengthens muscles.
Depending on age and abilities, children can benefit from activities such as:
For children and adolescents aged 5–17 years, WHO recommends an average of at least 60 minutes of moderate- to vigorous-intensity physical activity per day across the week.
Activities that strengthen muscles and bones should be included on at least three days per week.
Younger children have different activity recommendations, and children with disabilities or medical conditions may need adapted activities.
Encourage enjoyable movement without pressuring children into unsafe activities or excessive training.
Children need enough food to support both growth and physical activity.
Excessive exercise combined with inadequate nutrition can interfere with normal development, particularly during adolescence.
Promote regular meals, appropriate activity and adequate sleep.
Avoid unnecessary weight-loss diets or restrictive eating practices for children without professional guidance.
Vitamin D is important for normal bone development.
Severe vitamin D deficiency or other problems affecting bone mineralization can contribute to rickets, a condition that causes bones to become soft and may result in deformity or other skeletal problems.
Possible concerns include delayed growth, bone pain, muscle weakness and progressive bowing of the legs.
These findings can have several causes, so parents should seek medical assessment rather than attempt to diagnose or treat rickets at home.
High-dose vitamin D supplements should not be given to children without appropriate medical advice.
Active children sometimes experience injuries. However, repeated fractures, fractures after very minor trauma or fractures accompanied by other health problems may warrant investigation.
Some chronic diseases and medicines can affect bone health during childhood.
A healthcare professional can determine whether the child requires further assessment.
Parents and caregivers can encourage healthy habits by:
Children benefit when healthy eating and physical activity become normal parts of family life.
No. Supplement needs depend on age, diet, health and other circumstances. A healthcare professional can advise when supplementation is appropriate.
Yes, but their diet must provide adequate calcium and other essential nutrients through suitable alternatives.
No. Some variation is normal during early growth, while persistent or progressive deformity can have several causes and requires appropriate assessment.
References for editorial review: NIAMS, Kids and Their Bones; WHO, Guidelines on Physical Activity and Sedentary Behaviour; and Ethiopia: Food-Based Dietary Guidelines (2022), with age-specific application.
Evidence basis: NIAMS childhood bone-development guidance and WHO recommendations for children and adolescents. Ethiopia's general food-based dietary guidelines apply to people older than two; infant and younger-child feeding must follow separate age-specific guidance.
