By Caren Fairweather

Our 206 amazing bones give our bodies structure, allowing us to move and stand erect. They protect or inner organs like the brain and the lungs. Bone mass is built from conception, throughout childhood, and up to around the age of 30, with 50% of all bone mass formed between the ages of 10 and 19. In the first years after menopause, women may lose up to 20 percent of their bone mass, leading to greater risk of fractures in later years. That’s why we need to build extra stores of bone mass early in life.

Women and girls need to “take special care to be well nourished during pregnancy” according to Susan Brown, Ph.D., Director of the Center for Better Bones in East Syracuse, New York. “Check your prenatal vitamins to see if they have sufficient levels of the twenty key bone building nutrients, especially vitamin D, the sunshine vitamin. If they do not, supplement them” advises Dr. Brown. “All pregnant and nursing women need sufficient high quality protein and should have their vitamin D levels checked.

In adolescence, when bone formation increases, weight bearing activity, exposure to sunlight and healthy eating habits will contribute to strong bones for life. Junk food, excessive dieting, soda, smoking, alcohol consumption and a sedentary lifestyle do not support healthy bone development. According to Dr. Brown, “Half of children in the northeast have inadequate bone gain, and African American children are at greater risk. Kids need about twenty minutes a day of sunlight; dark skinned children need between one and two hours. Playing and exercising outside leads to permanent bone gain.” Walking, jumping rope, jogging, strength training and many sports fit the bill and can be enjoyed by children and adults, including pregnant women.

Pregnant teens need extra bone protection so that their bodies continue to develop healthy bones into adult hood, while supporting their baby’s bone development in the womb. Dairy products like cheese and yogurt are not the only source of bone nutrients. “Eating four cups a day of fruits and vegetables is not only good for heart health” comments Dr. Brown. “That way of eating increases the body’s ability to absorb and use bone-building nutrients.”

During pregnancy a woman’s body uses calcium from food and supplements with greater efficiency to protect her own bones and to help her unborn baby develop a healthy skeletal structure. Breastfeeding women lose 3-5% of their bone mass, with breast milk providing calcium for the baby from the nursing mom’s body. Breastfed babies will need Vitamin D supplementation of 400 IU per day, according to the American Academy of Pediatrics. With good bone health habits that start early in life, mothers who breastfeed will regain bone mass within six months.

To learn more about the 20 nutrients that support bone health and more check out www.betterbones.com. Another resource on strong bones is www.4woman.gov/Pregnancy/index.htm.

Maternal-Infant Services Network can help you enroll in state-funded health insurance programs, and provides free and low –cost preparation for childbirth and parenting classes

For More Information on FREE or LOW COST Health Insurance, Prenatal Care or Breastfeeding Support Call 1-800-453-4666.