Teens
Calcium Requirements for Teenagers
Ages 9-18 = 1300 mg calcium per day
 Your teen years represents one of the most vital times in your life in terms of building bone strength. Between 12-19 years old, you will build a substantial portion of the bone density that will carry you through the rest of your life. Sure, your bone strength will continue to increase for the next decade, but it happens at a much slower rate. After that, your bone density peaks and then starts to decline.
Bone Health Best Bets
Strengthening your bones now will make you less vulnerable to osteoporosis later in life. The healthiest habits for strong bones include:
- Getting plenty of calcium and vitamin D every day
- Participating in weight-bearing exercise on a regular basis
- Limiting the amount of cola you drink
- Watching the sodium in your diet
(NOTE: both colas and sodium take calcium from the bones)
- Maintaining a healthy weight
Teen Health Challenges
It’s not easing being a teenager. Your body is going through all sorts of changes and there seems to be an ever-increasing pressure to be thin. The resulting health challenges are many including (click the links to learn more):
- PMS (Premenstrual Syndrome) – with the onset of your menstrual period comes a host of emotional and physical symptoms.
- Menstrual Cramps – One of the primary physical symptoms associated with your period are menstrual cramps. Fortunately there are ways to ease the pain.
- Chronic Dieting / Eating Disorders – the pressures to be thin sometime lead teens to try diets that can be dangerous or even to develop an eating disorder. Being thin puts you at a greater risk for osteoporosis, and restricting calories makes it very difficult to meet your high calcium needs. If you feel you must diet, make sure to take a multi-vitamin along with an additional calcium supplement so that your bones will not be robbed of their precious minerals. Also, consult with your parents or a trusted adult if you think you might have an eating disorder.
Calcium Sources for the Girl On the Go
For More Information, See:
Bone Health Begins in Childhood from MSN.com
The Eating Disorder Survival Guide from the National Eating Disorders Association
Bone Health of Young Women from About.com
And, sign up for the FREE health newsletter "circle of health" (in the box to the left).
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