Diet & Osteoporosis

Osteoporosis often referred to as a "silent" disease, is characterized by low bone mass and microarchitecture deterioration of bone tissue leading to enhanced bone fragility and, consequently, an increase in the frequency of fractures. It is a multifactorial disease and the appearance of the involved genetic factors, gender, reproductive status, breed, age, calcium intake, lifestyle, and exercise.

It is noteworthy that the superior bone mass that a man can have is to 25-30 years. Therefore, it is important to strengthen the bones of the first 30 years to make sure we have enough calcium and other minerals for the rest of our lives. This will help in reducing the risk of osteoporosis.

Overall during the life of the woman will lose 50% of the cancellous bone, and about 35 % of the cortical bone, while the man will lose about 1/2 - 1/3 of the amount of the female loss. While the loss of bone mass at the menopause is 3 – 5% per year, after 10 years, the annual loss of 1% per year.

A beneficial to the bones diet and a corresponding way of life is useful at any age for the reinforcement of bone or minimizing bone loss associated with age.

• H adequate intake calcium it is the basis from which all other treatment should be initiated. When the body does not receive enough calcium from the diet, it may begin to absorb calcium from the bones, which can lead to osteoporosis over time.

Recommended Daily Intake (RDA): Adults aged 19-50 years of age should aim for 1,000 mg of calcium daily, while those who are over 50 years should increase their intake to 1,200 mg.

Sources Of Calcium:

• Dairy: Milk, Yogurt, Cheese -> 1 portion covering approximately 30% of the Recommended Daily Intake
• Broccoli, Chinese cabbage: 9% of the RDA
• Spinach, Lentils: 20% of the RDA
• Chard, Okra: 10% of the RDA
• Fruit (orange, strawberry, tangerine): 20% of the RDA
• Fish fatty: 10-35% of daily value not established

What is the meaning 1200mg a day?

1 yogurt + 60 gr feta + 100gr spinach + 1 cup milk + 30gr almonds + 100 gr figs

Or

1 yogurt + 2 slices of wholemeal bread + 30 gr gruyere + 100 gr broccoli + 60 gr feta + 100 gr spinach + 1 cup milk

Or

1 yogurt + 2 servings of cheese high in calcium ( e.g. emmental) + 1 glass of milk

The calcium is better absorbed when taken in quantities of up to 500-600 mg at a time, either by food or by supplements. Larger quantities can be lost in the process of digestion. For this reason it is best to divide the meals in the amount of calcium that you receive daily.

• Vitamin D: plays a key role in the absorption of calcium, helping the body to effectively use calcium. Without sufficient vitamin D, even and adequate intake of calcium may not prevent the loss of bone mass.

Recommended Daily Intake: Adults should aim at 600-800 International Units (IU) of vitamin D a day, depending on the age and individual needs.

Sources of vitamin D:

• Exposure to sunlight (15-20 minutes of sun exposure to the skin a few times a week)
• Fatty fish (e.x. salmon, mackerel, tuna)
• Fortified foods (e.x. fortified milk, breakfast cereals and orange juice)
• Supplements (under medical supervision if necessary)

• Magnesium: Magnesium plays a role in bone health by influencing the activity of osteoblasts, the cells responsible for the construction of bone tissue. It also helps in regulating the levels of calcium in the body.

Recommended Daily Intake: The recommended daily intake of magnesium varies with age and gender, but typically ranges from 300-420 mg for adults.

Sources Of Magnesium:

• Nuts and seeds (e.x. almonds, pumpkin seeds)
• Green leafy vegetables (e.x. spinach, chard)
• Whole grains (e.x. brown rice, wholemeal bread)
• Legumes (e.x. beans, lentils)

• Vitamin K: it is essential for bone health as it helps in the synthesis of osteocalcin, a protein that binds calcium in the matrix of the bone.

Recommended daily intake: Adequate intake varies with age and gender, but generally is about 90-120 micrograms for adults.

Sources of vitamin K:

• Green leafy vegetables (e.x. kale, spinach, broccoli)
• Brussels Sprouts
• Meat and dairy products

• Phosphorus: it is a metal necessary for the structure and function of bone. Works in conjunction with calcium to maintain bone health.

Recommended Daily IntakeUse : the recommended daily intake of phosphorus for adults is approximately 700 mg.

Sources Of Phosphorus:

• Dairy products
• Meat and poultry
• Fish
• Nuts and seeds
• Wholemeal

Finally, through the exercise achieved mechanical loading of the skeleton, which is necessary for the accomplishment and maintenance of peak bone mass. However, excessive exercise may be harmful.