Health and Wellbeing
Dem bones,dem bones…
Good bone health now and in later life
To mark World Osteoporosis Day, 20th October 2008, the National Dairy Council is dedicating this edition of the Health & Wellbeing page to explaining the facts about osteoporosis and providing simple
nutrition and lifestyle steps to enhance and promote bone health.
What is Osteoporosis?
Osteoporosis literally means ‘porous bones’. It is a disease in which the quality of the inside of the bone weakens, leading to an increased risk of fractures (broken bones). It is estimated that osteoporosis affects 1 in 3 women and 1 in 5 men over the age of 50 years; however, it can affect people of all age groups, including children. Although osteoporosis is largely treatable, and even preventable in the majority of people, without intervention osteoporosis can progress, causing pain and disability.
How does osteoporosis develop?
In simple terms, our bodies constantly build new bone and remove older bone. Any imbalances in this process can result in weakened and brittle bones. During childhood, the rate of bone formation typically exceeds the rate of bone loss. However, in later adulthood, after a period during which bone development is relatively stable, the rate of bone loss exceeds formation. Hormonal changes can interfere with bone metabolism, and this is particularly evident in women as oestrogen levels fall during the menopause.
‘Bone-friendly’ diet and lifestyle
Although factors such as age, gender and genetics largely predict susceptibly to osteoporosis, simple dietary and lifestyle measures can assist in promoting and maintaining bone health.
Diet: A healthy, balanced diet is required for the development and maintenance of healthy bones. Calcium and vitamin D are particularly important for bone health. The majority of calcium in the body is found in the skeleton and teeth, and vitamin D plays a critical role in calcium absorption. Milk and milk products are among the main food sources of calcium. Dietary sources of vitamin D are limited e.g. oily fish, eggs and fortified dairy foods. The main source is the synthesis of the vitamin following direct action of sunlight on the skin.
Lifestyle: An active lifestyle can benefit bone health. Weight-bearing exercises (exercise during which our body supports our weight) such as walking, jogging, tennis and dancing can help increase bone mass. Remaining physically active throughout life is advisable for bone health; exercise should be part of everybody’s daily routine. A person suffering from a limitation should discuss possible exercise programmes adjusted to suit individual needs with GPs/consultants. Other lifestyle tips to promote bone health include: aim for/maintain a healthy body weight, avoid excessive alcohol intake and avoid smoking.
Treatment
A DXA scan is the most reliable osteoporosis. Upon diagnosis, there are a number of treatments for osteoporosis and the prescribed treatment will depend on a number of factors such as the causes
contributing to the development of osteoporosis, age and medical history. Healthy eating, including sufficient calcium and vitamin D intakes, and weight-bearing / strengthening exercise
should be included in all treatment plans.
Signs and symptoms of osteoporosis
As osteoporosis is a ‘silent’ disease, you may not know you have osteoporosis until you suffer a fracture. Signs/symptoms include:
• A broken bone caused by a simple trip and fall from a standing position.
• Significant loss of height (> 2cm).
• A hump developing on the upper back.
• Sudden, severe upper, mid or low back pain.
Did you know?
A newborn baby has about 25g of calcium, this rises to about 1200g in adults. 99% of the calcium in the body is found in the skeleton and teeth.
NutriMyth of the month
Myth: Low fat dairy foods contain no calcium.
Truth: In general, low fat dairy foods have a relatively similar calcium content as whole-milk equivalents. Low-fat diary foods contribute to your daily intake of the recommended three daily
servings of dairy in the same way as whole-fat products.
Don't miss our November page, ‘Winter Warming for all the Family’ available online from Monday 18 November 2008.