Osteoporosis and Bone Health
Are you concerned about the health of your bones?
Osteoporosis is a condition of decreased bone density. It affects one in six women and one in eight men over the age of fifty and is most common among post-menopausal women. Osteoporosis is often the cause of many health complications, as it progresses silently and unnoticed for years. Only after years of bone loss do signs and symptoms appear, such as pain, spinal deformity, and fractures.
An individual’s peak bone mass occurs between the ages of twenty and thirty. Bones reach their maximum density and strength during this time. After peak bone mass is reached, bone rebuilding gradually wanes. For women, the greatest bone loss occurs in the years immediately after menopause when estrogen levels decline.
Risk Factors for Osteoporosis4
Women (although osteoporosis also occurs in men)
Age 50 or older
Past menopause
Prolonged hormonal imbalances
Excess use of certain medications, such as steroids
Not enough calcium or vitamin D in the diet
Lack of exercise
Thin, “small-boned” body frame
History of fracture
Family history of osteoporosis
Smoking, caffeine, or alcohol consumption
Prevention of Osteoporosis
Bone continually renews itself by remodeling – building up and breaking down. For this to occur, bone needs certain nutrients:
Calcium. Calcium has been shown to be effective in helping to build bone mass. For optimum nutrition, the range of calcium intake is between 1000-1500mg per day depending on your age, dietary intake, and other health conditions. Calcium is found in yogurt, green vegetables such as kale, soy products and tofu, seafood such as salmon and oysters, and sesame seeds.
Vitamin D. Vitamin D has also been shown to be effective in building bone mass. It is synthesized in our bodies from sun exposure and is also found in foods such as egg yolks, liver, salt-water fish, and fortified beverages. Vitamin D aids in the absorption of calcium. Daily intake should be approximately 400-800 IU per day depending on the season5.
Vitamin K. The research on vitamin K to reduce bone loss has been very promising. Until recently, vitamin K has been best known as a treatment for aiding blood coagulation. However, researchers have also found that vitamin K is important for the maintenance of healthy bones3,6. Vitamin K is found in green, leafy vegetables such as broccoli, brussels sprouts, collard greens, lettuce, and spinach. Vitamin K supplements are available in the United States, but are currently unavailable in Canada unless by prescription for treatment of blood coagulation. Because of vitamin K’s role in blood coagulation, individuals on blood thinners should check with their doctor before attempting to increase their vitamin K intake.
Weight-bearing exercise is vital for bone health. Running, jogging, walking1, dancing, and weight training are all exercises that put more weight on bones than activities such as swimming. The added weight on the legs encourages bone formation, creating a stronger frame that has less chance of being fractured. Exercise also decreases the risk of falls by improving balance. You should begin with a simple exercise protocol from a qualified health care professional.

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