Bone Health

Calcium, Magnesium, Vitamin D and Protein constitutes bone structure and therefore are necessary for maintaining healthy bone mass density. As we age the process of dissolving bones increases than the process of making bones. The normal bone loss is 0.7% per year. However, this process is faster in woman who attend menopause putting them at a greater risk of osteoporosis. Hence it is important for a person to have healthy bone mass density before he/she attains age of 30.

During adolescence, the skeleton takes up calcium avidly and builds up its reserves. This uptake of calcium into the bone is largely dependent on calcium and vitamin D nutrition, as well as exercise. Peak bone mass is usually achieved by the age of 30 yr. From the mid-thirties there is a gradual, progressive bone loss, which continues throughout life and is accelerated at the menopause in women. The rate of acceleration of bone loss in woman at the time of menopause can be up to 2-5 per cent per year, which may continue for up to 10 years.

During menopause (in women) the estrogen level in the body decreases and this accelerates bone loss. The lack of estrogen increases the ability of osteoclasts to absorb bone. However, osteoblasts (cells which produce bone) aren't similarly nourished to rebuild the bone.

Osteoporosis

Osteoporosis is a progressive bone disease that is characterized by a decrease in bone mass and density which can lead to an increased risk of fracture. In osteoporosis, the bone mineral density (BMD) is reduced, bone micro architecture deteriorates, and the amount and variety of proteins in bone are altered.

Globally the women suffering from osteoporosis is very high than men. But in India data also suggest that men are probably more commonly affected than women, although this may be because the likelihood of men seeking hospital attention is greater than that for women. If woman contributes to 49% of Indian population, then it means an alarming number of woman osteoporotic cases goes unnoticed.

The prevention strategy therefore should consists of increasing peak bone mass in the growing years and reducing subsequent bone loss throughout life. Thus, the importance of achieving and maintaining good bone health is very important.

Risk Factors

Human beings of all races and ethnicity are pronto osteoporosis and fracture. It has been learned that blacks have greater and Asians have lower bone mass than whites. Several risk factors contribute to low bone mass. These include non-modifiable factors like gender, old age, and small thin built, ethnicity and family history of fractures.

Osteoporosis risk can be significantly reduced by improving modifiable factors such as

• Reducing the calcium and vitamin D deficiency,
• Changing from sedentary life style to moderate work style,
• Avoiding smoking, excessive alcohol and caffeine intake.
• Adding regular consumption of milk, almonds, fruits in your diet.

An interview based study on patients admitted with hip fracture revealed calcium intake, increased body mass index (BMI) and higher activity levels to have a significant protective effect on hip fracture in urban north Indian population. On the other hand excessive caffeine intake and decreased agility increase the risk of hip fracture.

One important step in preventing osteoporosis is to consume your daily calcium requirement. By meeting your daily calcium intake recommendations you can promote bone development and help prevent osteoporosis. It is recommended that you do not exceed 2500 mg of calcium daily.

The amount of calcium you need daily depends on your age and gender.

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