Ask a Dietitian

NOVEMBER IS OSTEOPOROSIS MONTH

More than 1.4 million Canadians have osteoporosis, including one in four women and one in eight men over the age of 50. The risk of breaking a bone increases as bone mass decreases with the loss of bone tissue. Your best defense is to build strong bones when you are young. Children and adolescents build the bone that last us our lifetime and as adults we need to work hard to preserve those bones.

What can I do to reduce my risk of osteoporosis?

First pay attention to your diet. Eating well and getting sufficient calcium and vitamin D are essential steps in maintaining good bone health.

Daily Calcium Requirements:
1300mg for adolescents (ages 9-18)
1000mg for adults (ages 19-50)
1200mg for adults over 50 years
1500mg for adults at risk for or having osteoporosis

Food sources of calcium: milk, yogurt, cheese, fortified soymilk, rice milk and orange juice, almonds, canned salmon with the bones, dark green leafy vegetables, molasses, sesame seeds.

Research: Some research shows that women who get most of their calcium from foods have healthier bones than those who rely on supplements only.

Daily Vitamin D Requirements:
Current Health Canada guidelines for Vitamin D are 200IU for everyone from birth to age 50 and then 400IU from 50-70 and 600IU from 71 onwards.
However, new research is pointing to higher recommendations for all adults living in Canada due to our northern latitude and the link between increase vitamin D intake and reduced risk of osteoporosis and certain types of cancer.

Osteoporosis Canada recommends that adults over 50 have a daily calcium intake of 1500mg and a daily vitamin D intake of 800IU.

Good sources of vitamin D include sunshine (from April to October), fortified milk, soymilk and orange juice, yogurt made with vitamin D fortified milk, fatty fish such as salmon, margarine, egg yolk and vitamin Supplements.
Choose to eat at least 7 servings of vegetables and fruit each day.

Research: Researchers at the University of Pittsburgh found that women with low blood levels of vitamin D had a 77% increased risk of hip fractures.

Eat a variety of protein rich foods:
Protein from legumes, egg white, cheese, milk and meat, fish or poultry helps to build strong healthy bones. However too much animal protein may cause greater urinary calcium losses. Aim for 2-3 servings per day of meat, fish or poultry. One serving is equal to 2.5 oz or 75g.

Watch your vitamin A intake:
Avoid supplements with large amounts of vitamin A in the form of Retinol as this can cause bone loss.

Get sufficient B12:
Low levels of B12 can increase your risk of breaking a bone. As you get older your B12 absorption may decrease due to a reduction in the body’s production of Intrinsic Factor. Vitamin B12 is found in animal products and fortified meat analogues as well as yeast grown on a B12 rich medium. A daily supplement of 2.4 ug of B12 is also recommended for those over 50.

Vitamin C:
Vitamin C is used in the formation of collagen which helps build bones. It is also an antioxidant and can help reduce some of the damage done by cigarette smoking on bones. A number of studies have linked higher intake of vitamin C with a higher bone density. Good sources include fruits and vegetables and supplements.

Magnesium:
Magnesium is used in the formation of strong healthy bones. You don’t need magnesium in your calcium supplement as it does not help you absorb calcium (this is Vitamin D’s job). You need 320mg/day and good sources include wheat bran, whole grain breads, cereals, pasta, legumes, nuts, seeds and green leafy vegetables.

Boron:
A trace mineral used to help regulate urinary losses of calcium, phosphorus and magnesium. It may also activate vitamin D.

Get lots of potassium from your diet:
Potassium can help prevent your body from losing calcium. Excellent sources of potassium are your fruits and vegetables and milk products. Aim for 7 half cup servings of vegetables and fruit each day and 2 or more milk products.

Stay Active:
Regular weight bearing activity and resistance training can help build strong bones. Try walking, jogging, golfing, dancing, aerobics and weight lifting.

Limit Colas:
Some research found that women who drank colas had lower bone mineral density than those who did not. Findings from the Framingham Osteoporosis Study

Limit alcohol, salt and caffeine and don’t smoke:
All of these lifestyle factors have been associated with increased risk for osteoporosis.
Keep coffee to 3 small cups per day, limit alcohol to 1-2 units or less/day. Limit high sodium processed foods and keep the salt shaker off the table.

Go to www.Osteoporosis.ca and check out the calcium calculator.