Optimal Bone Health-
FACTORS AFFECTING BONE DENSITY– While weight loss is often sought through dieting, bone mass loss is also associated with dieting. For every kilogram of fat lost, about 16.5 grams of bone mineral are lost as well (Borer 2005). So to increase density, bones need an abundant amount of nutrient energy and resistance training at least 3 times a week.Osteoporosis, is characterized by a loss of bone mass.Osteopenia is the thinning of bone mass or decreased bone density.
Start With Good Nutrition-Calcium and vitamin D are the foundation for strong bone, but alone they are not enough to prevent osteoporosis and fractures.Calcium directly increases bone formation by being deposited into bones, while vitamin D does so but indirectly by increasing intestinal calcium absorption .
- CALCIUM-CA dosage-1,000 milligrams (mg) if you’re 19 to 50, or 1,200 mg if you’re 51 or older.For years,especially women have been told they need calcium to protect bone health and prevent fractures. Many young people and women do not get adequate dietary calcium.SOURCES- Milk and milk products,tofu almonds,spinach ,beans and legumes etc. CALCIUM SUPPLEMENTATION-For many women, this means an additional 500 mg of calcium may be needed—but more is not better. If you use calcium citrate supplements, don’t take more than 500 milligrams per dose. Your body will not absorb larger doses efficiently.
- Those most likely to need calcium supplementation include
- postmenopausal women;
- amenorrheic women or those with the female athlete triad;
- people who are lactose intolerant; and
- VITAMIN D– To make sure your body can use the calcium you eat, get enough vitamin D. The only major dietary source is fortified milk with vitamin D.Sunshine is another important freely available source of Vit D.Most multivitamin-and-mineral products contain at least 400 IU of vitamin D, and many women’s formulas contain as much as 1,000 IU (Consumer Reports 2013). At those levels vitamin D is safe, but again, more isn’t better; clients should avoid taking more than 4,000 IU a day (NIH 2011) unless prescribed by their doctor.
- VITAMIN K -Also important player in the formation of healthy bones. vitamin K assists in the synthesis of osteocalcin, a bone protein that attracts calcium.The RDA for vitamin K is 90 micrograms per day for adult women and 120 mcg/day for men.Sources-Green leafy vegetables, strawberries,soybean and beans
- MAGNESIUM- About half of the body’s magnesium is found in bones, which is why this often-overlooked nutrient which is critical to bone health.Helps in absorbing calcium into bones by stimulating hormone calcitonin which draws calcium into bones.Foods with dietary fiber are good sources of magnesium. Refining grains by removing the bran and germ lowers the magnesium content, so whole grains are better sources than refined grains. Sources- Whole grains,nuts and seeds,green leafy vegetables.
Engage in weight bearing activity-
- Increase exercise (particularly weight-bearing exercise, which can help build and retain bone mass) instead of severely restricting calorie intake.While weight-bearing exercise is better than non-weight-bearing exercise for burning calories and losing weight (Karp 2008), it’s also better for your bones.Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing.
BE SMART-The best advice is to take a food-first approach and to supplement only when dietary sources of calcium are lacking. If diet is healthy nutrient rich and balanced we can avoid damage to bones to most extent.