Osteoporosis is a condition characterised by a decrease of bone density resulting in a loss of bone strength. In its severest form, the bones of osteoporosis sufferers may become so fragile that even the slightest knock or fall can result in a fracture. Although commonly associated with post-menopausal women, osteoporosis can also affect men, younger age groups and children.
Bone density loss
Human bone density increases until about 30 years of age. Large amounts of calcium and other minerals are used to build strong, resistant bones, through a continuous bone regeneration process. However, from about 35-years of age people begin to suffer a natural loss of bone density, leaving them vulnerable to osteoporosis. When this natural decrease in bone density occurs at an advanced rate, the bones become very frail and brittle, leaving them susceptible to fractures. Studies have found men and women over 35 years old naturally lose one percent of their bone density each year.
However, post-menopausal women may lose up to six percent of their bone density each year due to a reduction in the female hormone estrogen. The importance of estrogen is highlighted by the fact that up to 80 percent of osteoporosis sufferers are women.
Influence of diet on osteoporosis
Diet plays an important role in the development of strong bones and also in the body’s ability to prevent bone density loss. Calcium is the most important mineral for bone strength, with 99 percent of the body’s calcium found in the bones. Calcium combines with other minerals to form hard crystals that provide strength and rigidity to the bones. The human body cannot produce calcium by itself; therefore it must come directly from food sources. Due to the fact that bone density can only be increased until the age of about 30 years of age, it is vitally important that people consume sufficient amounts of calcium in these first three decades of their lives.
Good dietary sources of calcium include:
• Dairy products such as milk and cheese
• Leafy green vegetables including broccoli and cabbage
• Canned fish, particularly sardines and mackerel — the calcium is found in the small bones
How to boost your calcium intake
• Consume two to three daily servings of dairy foods high in calcium ie milk, cheese or yoghurt
• Consume two to three servings of canned fish each week. This will provide you with heart healthy omega fats as well as vitamin D to aid calcium absorption
• Eat at least one serving of green leafy vegetables each day, such as broccoli, spinach or cabbage
• Calcium and vitamin D supplementation should be considered if you feel that your diet does not provide sufficient intakes
As well as including calcium rich foods in your diet, it is equally important to reduce factors that inhibit calcium absorption, including a high phosphorus intake and high protein diet, as these increase urinary calcium excretion.
Additionally, excess fat in the diet may reduce calcium absorption through the formation of insoluble calcium soaps. Conversely, certain nutrients work synergistically with calcium to promote its absorption. These include vitamin D, which carries calcium from the intestines to the bloodstream, and dietary vitamin C to ensure calcium is maintained in an absorbable form.
Contributed by Hamad Medical Corporation www.hamad.qa
