Download Bone Health - Southern Health and Social Care Trust

Diet and Bone Health
Lisa Reid
Student Dietitian
Overview
• Bone loss
• Who is at risk?
• Diet for healthy bones
• Factors to consider to reduce bone loss
What is bone loss?
Decrease in calcification or reduced density of the bones.
This can lead to osteoporosis and an increased risk of broken
bones.
Risk Factors:
– Altered body weight
– Some medical conditions that may increase your risk
– Some medicines increase your risk
– Genes
– Age
– Race
– Gender
– Alcohol
– Smoking
Factors to consider for healthy bone
• Calcium
• Vitamin D
• Exercise
Calcium: the key to strong bones and
lifelong bone health
• Calcium is one of the essential nutrients necessary
for healthy bone development. Bones contain most
of our body’s calcium, so they act as the body’s
'reservoir' of calcium.
• Our bodies cannot make calcium, and if blood
calcium levels fall, the body will compensate for this
by drawing calcium out of bones and putting it into
the blood. Calcium is also excreted by the body
daily.
How much Calcium do we need?
Group
Calcium (mg) per day
Adolescents
800 (girls)
1000 (boys)
Adults
700
Breastfeeding mums
1250
Women post menopause
1200
Coeliac Disease
1000-1500
Osteoporosis
1000
Inflammatory Bowel Disease
1200
BDA July 2014
Calcium sources:
Dairy Foods
Milk
yoghurts
cheese
Other sources
Green Vegetables
Beans
Nuts and Seeds
Other
Calcium fortified products e.g. cereals,
mineral water
Dried fruit e.g. figs, apricots
Bread
Calcium supplements
If an adequate calcium intake is not achieved by diet
alone on a regular basis a calcium supplement may be
required
• Doses of no greater than 500mg at a time
• Best taken with food
• Be aware of side-effects
• Possible drug interactions
Vitamin D: is essential for bone health
• It helps increase the absorption of calcium
from the stomach, regulates the amount of
calcium in the blood and strengthens the
skeleton.
• Vitamin D also assists with bone development
and strength.
How much Vitamin D do we need?
Group
Vitamin D (µg/day) per day
0-6months
8.5
6months- 3 years
7
Women during pregnancy and
lactation
10
Adults over 65
10
NICE guidelines 2014
Vitamin D sources:
• Sunlight
Food sources
• Egg yolk
• Fortified breakfast cereals and margarine
• Oily fish
• Red Meat
• Liver
Factors to consider to
reduce bone loss:
• Maintain a healthy weight
• Minimise calcium-draining
substances
Maintain a healthy weight
Underweight:
• Weight loss can cut the amount of oestrogen (a
hormone that helps to protect your bones) in your
body.
• Losing too much weight too fast under a crash diet
can increase your risk of osteoporosis.
Obesity:
• Can reduce bone forming cells and can lead to bone
loss
Minimise calcium-draining substances
•
Caffeine: limit your caffeine intake
•
Alcohol: too much can increase your risk of fracture
•
Fizzy drinks: avoid drinking regularly
•
Salt: too much can contribute to calcium loss and
bone breakdown
•
Phytates and Oxalates: avoid adding raw bran
•
Smoking: try to stop
Summary
•
•
•
•
•
Calcium and Vitamin D
Exercise and be active
Maintain a healthy weight
Drink alcohol in moderation
Minimise calcium-draining substances
References
• http://www.nhs.uk/Livewell/fitness/Pages/strongbones.aspx accessed 11/02/15
• https://www.nos.org.uk/health-professionals accessed 11/01/15
• https://www.bda.uk.com/foodfacts/home accessed 11/01/15
• http://jeanhailes.org.au/health-a-z/bone-health/calcium accessed 11/02/15
• http://www.nfcr.org/bone-loss accessed 11/01/15 accessed 11/02/15
• http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000506.htm
accessed 11/02/15
• NICE guidelines [PH56] Vitamin D: increasing supplement use among at-risk
groupsPublished date: November 2014
•
Cao J: Effects of obesity on bone metabolism. J Orthop Surg Res. 2011
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