Spinach Elegante
1/4 tsp. salt
1/4 tsp. black pepper
Healthy lifestyle and tips for Baby Boomers
Osteoporosis is a condition that can cause bones to thin and become weak. While osteoporosis can occur at any age, it is more common in those over age 50. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, osteoporosis is a major health threat for over 44 million Americans, 68 percent of which are women. The majority of individuals affected by osteoporosis are women. Some experts believe women may have a greater risk of developing osteoporosis due to their bones being lighter and less dense. The hormonal changes of menopause (a reduction in estrogen, which normally helps preserve calcium in the bones) may also cause an acceleration of the process. Men are also susceptible. One out or every two women and one out of every four men will have an osteoporosis related fracture in their lifetime.
Risk factors for osteoporosis include:
Many people with osteoporosis have no idea they have it. Thankfully, we live in a time where it is becoming routine to screen for osteoporosis. A bone mineral density test called a dual-energy x-ray absorptiometry (DXA) measures bone density. The test is very similar to having an x-ray. Many a time, individuals are diagnosed with osteopenia. Osteopenia is a condition where the bone density is found to be low. Being diagnosed with osteopenia does not necessarily mean you will develop osteoporosis, however the risk to develop it is greater. Osteopenia can be caused by a few factors including genetics, low bone mass development during adolescence, or medical conditions or treatments that can affect bone health. In the case of either osteopenia or osteoporosis, your healthcare provider will likely advise a lifestyle to include regular weight bearing exercise along with a diet to maintain good bone health. Medication may also be prescribed for prevention or treatment of either condition.
Tips for improving bone health
Weight bearing activities can improve bone density. There is consistent evidence that has shown that the risk of hip fracture alone is reduced by 20-40 percent when individuals are active versus sedentary. Regular exercise also helps build and maintain muscle mass, along with balance and reaction time. Walking, cycling, jogging, basketball, rollerblading, running, tennis, weight lifting are all examples. Swimming has been shown to have some benefit, although not as much as the weight bearing activities. Calcium, Vitamin D, magnesium, Vitamin K, and iron can all play a role in the absorption of calcium. An increased intake of Omega 3 fatty acids has also been shown to be of benefit in bone health.
Food sources of calcium include dairy products, dark green leafy vegetables (spinach, kale, turnip greens, mustard greens, collard greens), fish with bones, such as sardines, canned salmon (you can mash or puree the bones in a food processor to decrease the risk of choking), tofu fortified with calcium, along with other calcium fortified foods (e.g. calcium fortified orange juice) can contribute to the cause. Dairy products are the better absorbed form of calcium.
Another way to increase calcium consumption is the use of vinegar when making soup stock with bones. A little vinegar added to the stock will dissolve some of the calcium from the bones, thus adding an added benefit to your soup stock. While food and sunshine are the better absorbed sources of calcium, supplements with calcium carbonate (for those with normal stomach acid secretion) and calcium citrate (preferably with some added vitamin D) are also sources for those who do not eat many calcium containing foods. An important point to remember with calcium is that the body can only absorb about 400-500 mg of calcium at a time. Remember that when eating/taking supplements. Consume sources throughout the day.
Average daily recommended intake of calcium is:
1000 mg for adults 18-50
Postmenopausal women on estrogen 1200 mg
Postmenopausal women not on estrogen 1500 mg
Men and women 51 years and older 1200 mg
Pregnant/Lactating women 1200 mg
Source: National Academy of Food Science and Nutrition Board 2000, National Institute of Health
Vitamin D in particular plays a large role in the absorption of calcium. Many foods have it added. Sources include Vitamin D fortified dairy and cereal products, egg yolks, and fish such as salmon, sardines, catfish, and tuna. Another source of it is sunshine. In regards to supplements, both vitamin D2 Vitamin D3 are compatible. Those who live in sunnier climates tend to have a better chance of absorbing this vitamin, thus improving calcium absorption. Many who live in the northern climates have less exposure to sunlight, particularly in winter.
Fifteen minutes of sun a few days per week (before applying sunscreen) can help the body produce Vitamin D. The recommended daily intake of Vitamin D is 200 IU ages 19-50, 400 IU ages 51-70, 600 IU 70 and older. These recommendations date back to the late 1990’s. New evidence suggests we may need higher intakes of Vitamin D. Daily intake of up to 1,000 IU has been shown to be safe for infants and adults. Excessive use of Vitamin D over 2,000 IU per day can lead to toxic levels in the blood, along with excessive calcium in blood and urine, and risk of kidney stones.
Older adults tend to have more difficulty absorbing both calcium and Vitamin D. Individuals with dark or highly pigmented skin also have difficulty with absorption of Vitamin D. Dark pigment in the skin may reduce Vitamin D synthesis from sunlight up to 95%. Vitamin D expert Michael Holick, PhD, MD states that “Darker skinned people need 5-10 times as much exposure to synthesize the same amount of Vitamin D as lighter skinned people.” Additional supplementation may be of benefit. Someone with osteoporosis may benefit with 400 IU of Vitamin D twice a day.
Sidebar: Speaking of Vitamin D, some studies suggest that Vitamin D may play a role in lowering the risk of breast cancer, multiple sclerosis, and possible other conditions. Keep on the lookout for more research on these topics.
Snack Ideas
For more information regarding bone health, you can refer to the National Institutes for Health Osteoporosis and Related Bone Diseases. The website is http://www.osteo.org/
Sources
http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/default.asp
http://www.webmd.com/food-recipes/features/are-you-getting-enough-vitamin-d?page=2&print=true#