If you want to strengthen the bones of children for free, then adopt these five habits from today itself

Ananya Shroff
3 Min Read


It is very important for children's bones to be healthy. This helps children to live a healthy and active life. Although emphasis is laid on milk and calcium supplements for bones, apart from these, there are many other methods and habits with the help of which children's bones can be strengthened.

If you are also worried about your child's bones or you feel that his bones are weak, then from today itself you should start insisting on adopting the habits mentioned here in your child. So let's move ahead and know about good habits for children's bones.

All photos courtesy: Freepik

Feed traditional foods

Ragi is rich in calcium. According to research by the National Institute of Nutrition in India, ragi contains ten times more calcium than other cereals. Moringa is also rich in calcium. By including these foods in the child's diet, bones can be made strong and healthy naturally.

Outdoor Sports

Sunlight is a natural way to get vitamin D and vitamin D is important for calcium absorption and bone health. Encourage children to play in the sun or under the sun's rays in the morning or evening. The UV rays are not very strong at these times.

A study published in the Journal of Clinical Endocrinology and Metabolism found that daily sunlight exposure increased vitamin D levels in children and reduced the risk of diseases like rickets.

All photos courtesy: pexels

Take help of yoga

Take help of yoga

Yoga not only improves flexibility and balance in the body, but also strengthens bones. Asanas like the Tea Tree Pose and the Warrior Pose put gentle pressure on the bones, which promotes bone growth and strengthens them. A study published in the Journal of Alternative and Complementary Medicine found that daily yoga improved bone density in children.

Sesame seeds

Sesame seeds

Sesame seeds are rich in calcium and phosphorus, which are essential for building and maintaining healthy bones. A study published in the Journal of Nutrition suggests that eating sesame seeds daily may improve bone density in children. You can eat sesame seeds as a snack or sprinkle them over meals.

Spices and Herbs

Spices and Herbs

Some of the herbs and spices used in cooking are turmeric, fenugreek, etc. These also help in keeping bones healthy. Turmeric contains curcumin which has anti-inflammatory properties. A study published in the Journal of Bone and Mineral Research found that curcumin inhibits bone formation and reduces bone resorption.

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