X-ray of my fractured knee Bone Health and Nutrition
Good nutrition is essential for the development and maintenance of the skeleton. Some bone diseases however, have complex causes (osteoporosis and osteomalacia - impaired mineralization caused by vitamin D and calcium deficiency) but the development of these diseases can be reduced by providing adequate nutrients throughout your life. Indeed bones are the framework for our bodies, and is a living tissue that changes constantly with some old bones being removed and then replaced by new bones.
Cartilage
In the embryo, cartilage forms the first temporary skeleton until it develops into a mature bone matrix. In the adult, cartilage is found as flexible supports in areas such as the nose and ear, but please note that cartilage is not bone.
Good nutrition is essential for the development and maintenance of the skeleton. Some bone diseases however, have complex causes (osteoporosis and osteomalacia - impaired mineralization caused by vitamin D and calcium deficiency) but the development of these diseases can be reduced by providing adequate nutrients throughout your life. Indeed bones are the framework for our bodies, and is a living tissue that changes constantly with some old bones being removed and then replaced by new bones.
Cartilage
In the embryo, cartilage forms the first temporary skeleton until it develops into a mature bone matrix. In the adult, cartilage is found as flexible supports in areas such as the nose and ear, but please note that cartilage is not bone.
Bone Modeling
Bone Modeling is the term used for the growth of the skeleton until we reach mature height. Bone modeling is typically completed in females by ages 16 to 18 years, and in males by ages 18 to 20 years. During this growth period, much more bone is deposited than withdrawn, so of course your skeleton will grow in both size and density. This makes it the best time to invest in the health of your bones.
Bone mass is the amount of bone tissue in the skeleton and can keep growing until around the age of 30 years. There the bones would have reached their maximum strength and density, which is known as peak bone mass (PBM). At about age 40, bone mass density (BMD) begins to diminish gradually in both men and women, but bone loss increases greatly in women after menopause because of the effects of estrogen’s effect on bone. For men, they continue to have bone loss, but the rate is much lower than that of women of the same age, until age 70, when both genders experience the same rate of bone loss.
Osteoporosis
This occurs when bones become weak and break more easily. Women will have poor bone health compared to men, but for both genders, Hispanics are at higher risks than non-Hispanic whites, whereas African Americans are at lower risk (Looker et al, 2012).
Risk Factors and Causes of Osteoporosis
Some of the risk factors have been mentioned above, they include:
· Age
· Race
· Gender – females are more at risk
· Ethnicity
· Alcohol and cigarette smoking – this may be due to the toxic effects on osteoblasts (bone forming cells). Moderate alcohol intake however, has no detrimental effect on bone
· Family history of osteoporosis or parental history of hip fractures
· Inadequate calcium or vitamin D intake
· Lack of exercise – a good diet plus exercise from ages 10 to 20 years is particularly important for skeletal growth, so it is essential that children are allowed to play and take part in physical activity at home or in school. And as we get older Maintenance of healthy bones requires exposure to weight bearing pressures.
· Prolonged use of certain medications – Some medications interfere with calcium absorption or actively promote calcium loss from bone.
· Underweight, low body mass index (BMI), low body fatness.
· Genetic diseases – Marfan syndrome (a genetic disorder of the connective tissue), cystic fibrosis (affects mostly the lungs), glycogen storage disease, among others.
· Loss of Menses at any age is a major determinant of osteoporosis in women. Bone loss speeds up with menopause either natural or surgical, at which time the ovaries stop producing estrogen. Any interruption of the menstrual cycle for an extended period results in bone loss.
Nutrition and Bone
Calcium, phosphate, and vitamin D are essential for normal bone structure and function. Protein, calories and other nutrients also help develop and maintain bone (Tucker, 2009).
Protein and calcium are important components of PBM especially before puberty (Rizzoli, 2008). Adequate intake of both nutrients is needed for optimal bone health. Unfortunately, most females older than age 8 do not meet the adequate intake level for calcium. The Recommended Dietary Allowance (RDA) for calcium from preadolescence (9 years) through adolescence (up to 19 years) was increased to 1300mg/day for both genders (IOM, 2011).
It is recommended to get calcium supply from food sources first as there is the advantage of also getting other essential nutrients. The amount of calcium in foods varies with the brand, serving size and whether it has been fortified. Calcium bioavailability (the degree to which a nutrient is absorbed and utilized by the body) from food is generally good, and the amount of calcium in the food is more important than its bioavailability, so always ensure to read food labels.
If we are unable to get enough calcium from the diet based on the RDAs, then calcium supplements should be taken. Persons who should take supplements include persons taking corticosteroids, those with low bone mass or osteoporosis, women who are pre or postmenopausal and those who are lactose intolerant. The most common supplement is calcium carbonate, which should be taken with food because an acidic environment enhances absorption. Calcium citrate is another supplement that can be taken for persons with achlorhydria (absence of hydrochloric acid in the stomach), a condition mostly seen in seniors because it does not require an acidic environment for absorption.
Vitamin D plays a pivotal role in calcium uptake and bone homeostasis (maintaining a condition of balance in an environment), it is important in stimulating calcium transport within the intestine, and it also stimulates activity of osteoclasts (type of bone cell that breaks down bone tissue) in bone. Your vitamin D status depends mostly on exposure to sunlight, and secondarily on dietary intake. The synthesis of vitamin D by skin exposed to sunlight varies as a result of different factors such as skin tone, use of sunscreen, persons living in northern latitudes and age - the skin of older persons is thinner and have fewer cells that can utilize Vitamin D.
The foods containing vitamin D include egg yolks, fatty fish such as salmon, mackerel, catfish, tuna, sardines, cod liver oil and some mushrooms.
The National Osteoporosis Foundation recommends universal guidelines for the prevention of osteoporosis that includes adequate calcium and vitamin D intake, and a balanced diet of low-fat dairy, fruits, and vegetables. Achieving and maintaining a healthy weight and consuming a lower sodium diet is recommended for optimal bone health for women (Cox et al, 2013).
References
Krause’s Food & The Nutrition Care Process
By L. Kathleen Mahan, Janice L Raymond
https://www.bones.nih.gov/health-info/bone/osteoporosis
Bone Modeling is the term used for the growth of the skeleton until we reach mature height. Bone modeling is typically completed in females by ages 16 to 18 years, and in males by ages 18 to 20 years. During this growth period, much more bone is deposited than withdrawn, so of course your skeleton will grow in both size and density. This makes it the best time to invest in the health of your bones.
Bone mass is the amount of bone tissue in the skeleton and can keep growing until around the age of 30 years. There the bones would have reached their maximum strength and density, which is known as peak bone mass (PBM). At about age 40, bone mass density (BMD) begins to diminish gradually in both men and women, but bone loss increases greatly in women after menopause because of the effects of estrogen’s effect on bone. For men, they continue to have bone loss, but the rate is much lower than that of women of the same age, until age 70, when both genders experience the same rate of bone loss.
Osteoporosis
This occurs when bones become weak and break more easily. Women will have poor bone health compared to men, but for both genders, Hispanics are at higher risks than non-Hispanic whites, whereas African Americans are at lower risk (Looker et al, 2012).
Risk Factors and Causes of Osteoporosis
Some of the risk factors have been mentioned above, they include:
· Age
· Race
· Gender – females are more at risk
· Ethnicity
· Alcohol and cigarette smoking – this may be due to the toxic effects on osteoblasts (bone forming cells). Moderate alcohol intake however, has no detrimental effect on bone
· Family history of osteoporosis or parental history of hip fractures
· Inadequate calcium or vitamin D intake
· Lack of exercise – a good diet plus exercise from ages 10 to 20 years is particularly important for skeletal growth, so it is essential that children are allowed to play and take part in physical activity at home or in school. And as we get older Maintenance of healthy bones requires exposure to weight bearing pressures.
· Prolonged use of certain medications – Some medications interfere with calcium absorption or actively promote calcium loss from bone.
· Underweight, low body mass index (BMI), low body fatness.
· Genetic diseases – Marfan syndrome (a genetic disorder of the connective tissue), cystic fibrosis (affects mostly the lungs), glycogen storage disease, among others.
· Loss of Menses at any age is a major determinant of osteoporosis in women. Bone loss speeds up with menopause either natural or surgical, at which time the ovaries stop producing estrogen. Any interruption of the menstrual cycle for an extended period results in bone loss.
Nutrition and Bone
Calcium, phosphate, and vitamin D are essential for normal bone structure and function. Protein, calories and other nutrients also help develop and maintain bone (Tucker, 2009).
Protein and calcium are important components of PBM especially before puberty (Rizzoli, 2008). Adequate intake of both nutrients is needed for optimal bone health. Unfortunately, most females older than age 8 do not meet the adequate intake level for calcium. The Recommended Dietary Allowance (RDA) for calcium from preadolescence (9 years) through adolescence (up to 19 years) was increased to 1300mg/day for both genders (IOM, 2011).
It is recommended to get calcium supply from food sources first as there is the advantage of also getting other essential nutrients. The amount of calcium in foods varies with the brand, serving size and whether it has been fortified. Calcium bioavailability (the degree to which a nutrient is absorbed and utilized by the body) from food is generally good, and the amount of calcium in the food is more important than its bioavailability, so always ensure to read food labels.
If we are unable to get enough calcium from the diet based on the RDAs, then calcium supplements should be taken. Persons who should take supplements include persons taking corticosteroids, those with low bone mass or osteoporosis, women who are pre or postmenopausal and those who are lactose intolerant. The most common supplement is calcium carbonate, which should be taken with food because an acidic environment enhances absorption. Calcium citrate is another supplement that can be taken for persons with achlorhydria (absence of hydrochloric acid in the stomach), a condition mostly seen in seniors because it does not require an acidic environment for absorption.
Vitamin D plays a pivotal role in calcium uptake and bone homeostasis (maintaining a condition of balance in an environment), it is important in stimulating calcium transport within the intestine, and it also stimulates activity of osteoclasts (type of bone cell that breaks down bone tissue) in bone. Your vitamin D status depends mostly on exposure to sunlight, and secondarily on dietary intake. The synthesis of vitamin D by skin exposed to sunlight varies as a result of different factors such as skin tone, use of sunscreen, persons living in northern latitudes and age - the skin of older persons is thinner and have fewer cells that can utilize Vitamin D.
The foods containing vitamin D include egg yolks, fatty fish such as salmon, mackerel, catfish, tuna, sardines, cod liver oil and some mushrooms.
The National Osteoporosis Foundation recommends universal guidelines for the prevention of osteoporosis that includes adequate calcium and vitamin D intake, and a balanced diet of low-fat dairy, fruits, and vegetables. Achieving and maintaining a healthy weight and consuming a lower sodium diet is recommended for optimal bone health for women (Cox et al, 2013).
References
Krause’s Food & The Nutrition Care Process
By L. Kathleen Mahan, Janice L Raymond
https://www.bones.nih.gov/health-info/bone/osteoporosis