Bone Health

Do you know which nutrients are needed for healthy bones? I know Your answer would be calcium and vitamin D and some of you might answer proteins and other nutrients. Majority of us know the answer, but then why many of us are having weak bones?

It’s not the lack of knowledge it might be unawareness about severity of bone problems as we take our bone health casually, but you will be surprised to know that whatever you invest in your bone health today would pay you back later. As in old age with weak bones, minor falls can cause life threatening bony injuries and fractures.

Thus, blog would guide you about role of various nutrients in improving bone health.

What is the role of calcium in bone health?
Calcium is main building block of bones. Skeleton is the main reservoir for storing calcium and maintaining its blood levels. Calcium is also needed for nerve and muscle function.

What is daily calcium requirement?
Adults aging between19 to 50 years should take 1000mg of calcium per day whereas people greater than 70 years should consume 1200mg per day.

What is amount of calcium in various foods?
Fish, cheese, dried fruits are reliable source of calcium.

• Milk 200ml = 240 mg
• Yogurt 150g = 207 mg
• Cheese 30g = 240 mg
• Broccoli 120g = 112 mg
• Figs 60g = 96 mg
• Almonds 30g = 75 mg
• Tofu 120g = 126 mg

What are simple ways to boost calcium levels?

• Increase intake of calcium rich dairy products.
• Eat yogurt as a nutritious snack.
• Make sure that one meal of a day should have whole grains, beans, and lentils.
• Add seeds like chia and quinoa to your food.
• Take dried fruits and nuts daily.
• Calcium rich soy (tofu, natto, tempeh) can be used as a meat substitute.

Why vitamin D is important for bones?
Vitamin D has two functions:

• It assists in absorption of calcium from digested food in intestines.
• It maintains a balanced bone turn over, by bone renewal and mineralization.

How is vitamin D made in our body?
It is made in skin, as it’s inactive form changes to active form by ultraviolet B rays of sunlight.

What is daily requirement of Vitamin D?

• Adults between 19 to 50 years of age require 600 IU of vitamin D per day
• 51 to 70 years of age require 600 IU per day
• More than 70 years require 800 IU per day

How vitamin D deficiency occurs?
The main causes of vitamin D deficiency are:

• Dietary deficiency (lack of eggs, fatty fish, mushroom)
• Indoor activities with less sunlight exposure

Which foods are rich in vitamin D?

• Salmon: 600-1000 IU
• Sardine: 300 -600 IU
• Tuna: 236 IU
• Mushroom: 100 IU
• Egg yolk: 20 IU per yolk

How proteins affect bone health?
Adequate protein intake is needed for:

• Building peak bone mass during childhood and adolescence.
• Preservation of bone mass after 50 years.
• Maintaining muscle mass and strength.
• They maintain a normal body mass index BMI of 20 to 25 kg/meter square, protein energy malnutrition lowers BMI which if less than 19, increases risk osteoporosis (weak bones).

What is daily protein requirement?
Healthy adults should take 0.8 g of proteins per kg body weight.

What is protein rich food?
These are meat, fish, poultry, lentils, beans and nuts.

Any other micronutrients needed for bone health?
Vitamin K, Magnesium, Zinc, and carotenoid is required for healthy bones.

Why bones become weak with age?

• After age of 40 years, bone turn over increases in form of loss of bone tissue, which cannot be replaced quickly
• Malnutrition or less appetite
• Reduced vitamin D levels due to inadequate sunlight exposure or reduced skin capacity to make vitamin D
• Lack of exercise

How can we have healthy bones?

• Take a balanced diet with sufficient calcium, proteins and vit D to slow rate of bone thinning and preserve muscles which reduces risk of falls and fractures.
• Exercise daily or at least thrice a week suitable to individual needs and abilities. This weight bearing and muscle strengthening exercises make muscles and bones strong, maintain mobility and reduce risks of fractures and falls.
• Adapt healthy lifestyle.
• Stop smoking and alcoholism.

Remember taking care of your bones today would save you from future health issues and improve your quality of life.

Dr. Ayesha Azam Khan