Worldwide, osteoporosis causes 8.9 million fractures annually resulting in a fracture every three seconds. Osteoporosis is estimated to affect two hundred million women. Osteoporosis affects an estimated 75 million people in Europe, USA, and Japan. One in three women over the age of fifty will experience fractures related to osteoporosis as will one in five men over the age of fifty.
Osteoporosis is generally defined in terms of bone mineral density (BMD) and microarchitectural deterioration of bone tissue. BMD loss is common, but one component of fracture risk. Osteoporosis has been shown to have a genetic component. A parental history of fracture increases risk of fracture independent of BMD. Studies also show evidence that low weight during infancy may be a detriment to bone mass in adulthood. A sedentary lifestyle, impaired neuromuscular function, reduced muscle strength, impaired gait and balance are risk factors for fracture. Smoking, high alcohol intake, prolonged use of corticosteroids can increase the risk of developing the disease. Proton pump inhibiting drugs can reduce absorption of calcium and long-term use may be detrimental. Low body weight and weight loss is sometimes associated with bone loss and increased risk of fracture. Older men and women with an annual loss in height of a half a centimeter or more are at a greater risk of fracture. Medication, exercise, and proper nutrition can be used to combat the degenerative effects of this disease. Proper foods may have a dramatic impact on treatment and prevention of osteoporosis.
Many foods may have a beneficial effect on bone mineral density and osteoporosis. One key area to focus on must be calcium. This mineral is one the body needs for many functions. Calcium helps bone mineral density, teeth, heart, nerves, skeletal muscle and blood clotting functions. It is important to consume the daily requirement of calcium. The recommended daily allowance of calcium for an adult range between 1000 and 1300 milligrams based on exact age. Most of the population is not consuming the required daily amount resulting in use of bone calcium for other functions of the body. Sources of calcium include dairy products such as milk, yogurt, cheese, and calcium fortified cottage cheese. Green, leafy vegetables such as broccoli, kale, collard greens, dried figs, turnip greens, and mustard greens are calcium sources. Canned fish including salmon and sardines or nuts like almonds and Brazil provide a good supply of calcium. Enriched foods including cereals, orange juice, and bread that have calcium added may be beneficial. There are some substances that can have a detrimental effect on calcium absorption. Phytic acid hinders absorption and is found in unleavened bread, raw beans, seeds, and grains. Oxalic acid is found in spinach and the calcium it contains is not absorbed well due to this acid. High sodium levels will interfere with calcium retention. The body will need more to meet daily requirements if sodium levels are high. Most people can reach daily needs by consuming calcium rich foods. The human body can only absorb five hundred milligrams of calcium at one time, so it is important to include good sources of calcium at several meals of the day
Vitamin D is very important for calcium absorption. It is a fat-soluble vitamin that can come from food and exposure to ultraviolet (UV) rays from the sun. UV rays from the sun stimulate the production of vitamin D in the skin. Vitamin D is essential for calcium absorption. The best source of this vitamin is exposure of ten to fifteen minutes of sun without sunscreen at least two times per week will usually provide sufficient vitamin D production. Anything that impacts UV exposure will influence vitamin D levels. Food sources of vitamin D include milk, fish like salmon, mackerel, or tuna, and egg yolks. Phosphorus aids in the building of bones and other tissues during growth. Phosphorus is available in a wide variety of foods. Sources of phosphorus are dairy foods, meat, baked goods, cereal, eggs, nuts, fish, and soda. This document provides a basic framework to prevent and treat osteoporosis. There are numerous other vitamins and minerals that may have a role in preventing osteoporosis. A balanced diet with foods from all the food groups is always best for reaching daily nutritional requirements. For well-balanced nutrition programs, please visit tpnperfectbodies,com.