Bone Health - Beyond Calcium

It was when her daughter called out, "Mummy, please stand up straight! Why are you hunching over so much?" and she couldn't do this simple task without significant pain, that Mrs. Usha decided to visit her doctor. Even though she kept very active with housework and was a healthy 55year old, her doctor advised her to take a bone densitometry test. The test revealed that she had `osteopenia' (reduced bone mineral content in the bone) - a precursor state to osteoporosis. 
 
Osteoporosis has often been called a "silent disease" because it can creep up on you without any specific symptoms. In osteoporosis, the bone structure deteriorates so much that even a slight strain can result in a fracture. In fact, for many individuals the first time they learn they have osteoporosis is when they have a fracture and go for an x-ray.

To address this silent disease, is the need for awareness about the importance of Nutrition in the prevention and treatment of osteoporosis. Variety in diet, and moderation through portion control are two pillars of good nutrition. Nothing illustrates this truth better than when it comes to bone health. When we think about our bones, we often don't think beyond calcium and vitamin D. But bone health is much more than that. There are many other nutrients without which are bones would not be healthy-no matter how much calcium one may consume. Yes, it is important to note that without vitamin D, the body cannot use calcium effectively even if it gets enough of the mineral. 

Recommended intakes of vitamin D are 400-800 IU per day. The human body absorbs vitamin D when exposed to sunlight with half an hour exposure being adequate to meet daily requirements. Other sources of vitamin D include egg yolk, cod liver oil, fish and butter. Phosphate, another crucial nutrient for bone health is available in all foods.  Both
phosphate and calcium are needed in proportionate amounts for bones to mineralize properly. But beware, excessive phosphate levels can actually backfire and cause your bones to thin out. Colas are high in phosphorus, and hence parents need to ensure that these sodas do not replace milk in their children and adolescents diet. 

Most diets are adequate in magnesium. High magnesium intakes are associated with stronger bones. Nuts, seeds, green leafy vegetables and legumes are good sources of magnesium.  Vitamin K is essential for optimal bone growth as it increases the absorption while reducing the excretion of calcium. Vitamin K is found in large quantities in
green leafy vegetables like broccoli, cabbage and dark lettuces.

Osteoporosis Statistics - Sweating It Out!
1.  In most Western countries, Osteoporosis occurs at about 70-80 years of age, in India it afflicts individuals 10-20 years younger, at age 50-60.
2. Two out of 8 males and 1 out of 3 females in India suffers from osteoporosis. In India - there is a higher incidence of osteoporosis among younger men
compared to Western countries. 
3. The incidence of hip fracture is 1 woman to 1 man in India

Other nutrients that may play a role in maintaining bone integrity are manganese, boron, zinc, copper and iron, but these are only needed in trace amounts.

PREVENTION of osteoporosis is a life-long effort that has to start from childhood. One of the most important factors in preventing osteoporosis is achieving optimal peak bone mass during childhood, adolescence and early adulthood. Though much of the peak bone mass achieved is determined genetically, there are several dietary efforts that can increase bone mass. These include a balanced diet, adequate intake of bone-friendly nutrients, and regular exercise. 
Accumulating a life-long bank account of calcium is the answer, and what is crucial is to build on this "bank account" early. How can I keep my bones healthy?   Understand and follow these 7 tips for all 7 days of the week
 
1. Consume 2 servings of dairy.
2. 20-30 minutes exposure to sunlight.
3. Exercise: Engage in regular weight bearing and muscle
strengthening exercise.
4. Diet must include leafy greens.
5. Avoid drinking sodas, carbonated colas. 
6. Consume adequate protein to meet daily requirements
7. Get a bone density test if you have a family history of
osteoporosis and are over 40.

Primarily, eat a balanced diet rich in dark green leafy vegetables and adequate dairy to ensure you get the required calcium for the day, with a little extra for savings.
Exercise moderately, cease smoking and alcohol consumption and get plenty of daily fresh air and sunlight.

By. Dietitian online,
NutritionVista.com