Raise your hand if you want your kids to have super-bone strength when they grow up! I'm talking about the kind of skeletal fortitude that can shrug off falls, prevent breaks, and maybe even earn them a superhero nickname. While genetics certainly play a role, there's a lot we parents can do from an early age to help set our little ones up for sturdy, stalwart bones built to last a lifetime. And who better to turn to for ancient wisdom than the age-old practices of Ayurveda?
The Skeletal Strength 411
According to Ayurveda, strong bones are a product of balanced dhatus - the seven tissues that provide nourishment and structure to the body. The dhatu most applicable to building bone strength is asthi, which loosely translates to "that which holds the body."
When the asthi dhatu is properly nourished and in harmony with the other dhatus, it leads to thick, dense bones less prone to degeneration, fractures, and conditions like osteoporosis later in life. But let this fall out of balance, and your kid's bones could be at risk of becoming weak, brittle, and susceptible to structural issues.
But the good news is, with some mindful efforts, we can absolutely give our children's asthi dhatu the tender loving care it needs right from the get-go! Here are six key tips to strengthen kids' bones in the name of Ayurveda and modern science.
Tips to Strengthen Kids Bones:
1. Consume lots of vitamin D and calcium: I am aware that this is most likely the most apparent. However, it's important to emphasize again how important calcium and vitamin D are to the growth and maintenance of bone mass. These two vital elements complement each other, with calcium making up the actual mineral makeup of bones. The body needs vitamin D to absorb and use that calcium properly.
For children, the recommended daily intake of calcium is around 700 mg for ages 1-3 and 1000 mg for ages 4-8.
According to Ayurvedic principles, dietary calcium is also best absorbed when consumed with warming spices like ginger, cumin, fennel, mint, and black pepper. So dress up those milk and yogurt dishes with kid-friendly spice blends!
2. Soak Up Some Sunshine: Our bodies naturally produce vitamin D when directly exposed to sunlight, so regular (but moderate) sun time is crucial for little ones. Ten to 15 minutes a few times a week can work wonders!
Inflammation or rashes may result from the pitta dosha being aggravated by excessively strong sunlight. To ensure that you are producing enough vitamin D without going overboard, Ayurveda advises taking advantage of the sun's rays during the cooler morning or evening hours.
3. Get Their Yoga On: While weight-bearing activities and muscular growth generally increase bone strength, several Ayurvedic yoga poses also directly stimulate the formation of strong, healthy bones. As an example, consider:
Tree pose: strengthen your knees and ankles
Pose in a downward-facing dog position to improve muscular tone and circulation.
To actively apply weight to the shoulders, spine, and legs, adopt the bridge stance. Incorporate these poses with deliberate, deep breathing to amplify the benefits of increased oxygenation and relaxation that promote bone growth. Seek for kid-friendly yoga courses to acquire the right form!
4. Reduce Bone Toxins: Just like providing the right nutrients is key, it's equally important to minimize our children's exposure to substances that can leach calcium from and weaken the overall structural integrity of bones over time. Here are a few big culprits to watch out for:
- Excessive salt, protein, and sugar which can increase calcium depletion
- Carbonated sodas which contain phosphates that block calcium absorption
- Caffeine impacts bone mineralization by spiking calcium excretion
Encourage water over sugary juices and limit these acidifying, bone-depleting foods as much as possible from an early age to protect that precious asthi dhatu.
5. Stay Active and Grounded: All that high-impact jumping, bouncing, and weight-bearing exercise creates internal stress on bones that signals them to keep building and reinforcing. To strengthen the skeletal structure according to Ayurvedic wisdom, it's best to stick to grounding, routine activities versus intense cardio bursts.
Things like brisk walks, gentle hikes, jumping rope, and playing games that keep feet firmly rooted to the earth are perfect for stimulating bone growth and resilience without aggravating the airy vata dosha. Sports that incorporate running are fine in moderation, too!
6. Practice Peaceful Weight Gain: While being overweight is never healthy, carrying a little extra cushion during key developmental years can actually benefit childhood bone growth. The increased weight promotes higher bone mineral density by placing extra stress and impact on the skeletal system.
Take a cue from the kapha dosha's nurturing, stability-focused energy by allowing kids to gain a few extra pounds if their natural inclination is toward a sturdier frame. Just be sure it's true healthy weight through nutrition-dense, whole foods rather than processed, nutrient-void junk that puts stress on the system.
Prevention Tips
Like most holistic, Eastern practices, the bone-strengthening principles of Ayurveda come with a few important safety considerations to keep in mind:
- Take it slow with dietary changes or new supplements until you see how a child's system responds
- Don't place excess stress or restrictions on growing bodies and appetites
- Focus ayurvedic routines on balancing rather than suppressing natural childhood energies
- Always consult a pediatrician before drastically altering a child's diet, exercise, or health regimens
- Be mindful of proper technique and alignment with yoga poses to avoid injury
Remember that Ayurvedic wisdom encourages a balanced, sustainable approach to well-being. So there's no need for drastic measures or unhealthy deprivations in pursuit of stronger bones and growth.
Conclusion
At the end of the day, there's no need for intense "child bodybuilding" regimes or calorie calculators when it comes to structurally sound skeletons. As long as we're nourishing, protecting, and appropriately stressing those all-important bones during their formative years, they'll develop into quite the sturdy scaffolding!
Use this blend of modern nutrition guidelines and ancient Ayurvedic principles as your foundation, then apply the techniques that best align with your family's lifestyle and your child's unique dosha makeup. With a little patience and consistency, they'll be bucking that brittle bone rap in no time. Here's to growing lifelong skeletons of steel!
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