Transcript Bone Health
Diet and Bone Health Lisa Reid Student Dietitian Overview • Bone loss • Who is at risk? • Diet for healthy bones • Factors to consider to reduce bone loss What is bone loss? Decrease in calcification or reduced density of the bones. This can lead to osteoporosis and an increased risk of broken bones. Risk Factors: – Altered body weight – Some medical conditions that may increase your risk – Some medicines increase your risk – Genes – Age – Race – Gender – Alcohol – Smoking Factors to consider for healthy bone • Calcium • Vitamin D • Exercise Calcium: the key to strong bones and lifelong bone health • Calcium is one of the essential nutrients necessary for healthy bone development. Bones contain most of our body’s calcium, so they act as the body’s 'reservoir' of calcium. • Our bodies cannot make calcium, and if blood calcium levels fall, the body will compensate for this by drawing calcium out of bones and putting it into the blood. Calcium is also excreted by the body daily. How much Calcium do we need? Group Calcium (mg) per day Adolescents 800 (girls) 1000 (boys) Adults 700 Breastfeeding mums 1250 Women post menopause 1200 Coeliac Disease 1000-1500 Osteoporosis 1000 Inflammatory Bowel Disease 1200 BDA July 2014 Calcium sources: Dairy Foods Milk yoghurts cheese Other sources Green Vegetables Beans Nuts and Seeds Other Calcium fortified products e.g. cereals, mineral water Dried fruit e.g. figs, apricots Bread Calcium supplements If an adequate calcium intake is not achieved by diet alone on a regular basis a calcium supplement may be required • Doses of no greater than 500mg at a time • Best taken with food • Be aware of side-effects • Possible drug interactions Vitamin D: is essential for bone health • It helps increase the absorption of calcium from the stomach, regulates the amount of calcium in the blood and strengthens the skeleton. • Vitamin D also assists with bone development and strength. How much Vitamin D do we need? Group Vitamin D (µg/day) per day 0-6months 8.5 6months- 3 years 7 Women during pregnancy and lactation 10 Adults over 65 10 NICE guidelines 2014 Vitamin D sources: • Sunlight Food sources • Egg yolk • Fortified breakfast cereals and margarine • Oily fish • Red Meat • Liver Factors to consider to reduce bone loss: • Maintain a healthy weight • Minimise calcium-draining substances Maintain a healthy weight Underweight: • Weight loss can cut the amount of oestrogen (a hormone that helps to protect your bones) in your body. • Losing too much weight too fast under a crash diet can increase your risk of osteoporosis. Obesity: • Can reduce bone forming cells and can lead to bone loss Minimise calcium-draining substances • Caffeine: limit your caffeine intake • Alcohol: too much can increase your risk of fracture • Fizzy drinks: avoid drinking regularly • Salt: too much can contribute to calcium loss and bone breakdown • Phytates and Oxalates: avoid adding raw bran • Smoking: try to stop Summary • • • • • Calcium and Vitamin D Exercise and be active Maintain a healthy weight Drink alcohol in moderation Minimise calcium-draining substances References • http://www.nhs.uk/Livewell/fitness/Pages/strongbones.aspx accessed 11/02/15 • https://www.nos.org.uk/health-professionals accessed 11/01/15 • https://www.bda.uk.com/foodfacts/home accessed 11/01/15 • http://jeanhailes.org.au/health-a-z/bone-health/calcium accessed 11/02/15 • http://www.nfcr.org/bone-loss accessed 11/01/15 accessed 11/02/15 • http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000506.htm accessed 11/02/15 • NICE guidelines [PH56] Vitamin D: increasing supplement use among at-risk groupsPublished date: November 2014 • Cao J: Effects of obesity on bone metabolism. J Orthop Surg Res. 2011 Thanks for listening!