Bone Health
We can't talk about calcium without first talking about osteoporosis. In fact, 1 in 4 Canadian women and 1 in 8 Canadian men have osteoporosis. Osteoporosis is a disease in which the bones become weak and brittle, making them more likely to fracture. The greatest risk factor for osteoporosis is family history. Other risk factors for osteoporosis include:
- inactivity
- underweight
- smoking
- life stage (post-menopause)
- low calcium and vitamin D intake
- excessive intakes of caffeine (<4 cups per day)
- excessive intake of alcohol (>2 drinks per day)
Bone Density
Bone density speaks to the strength of bone. By the time we reach our late 20's, maximum bone density is already reached. This means that after this age we can no longer make our bones any stronger, however, regardless of age we can work to maintain bone strength, or at least to slow bone loss associated with aging.
What can you do?
- Bone up on your bone health knowledge - read on!
- Speak to your doctor if you have questions or concerns and take action against osteoporosis in the way that is right for you. For more information visit the Osteoporosis Society of Canada website at www.osteoporosis.ca.
The Bone Health Triad - Calcium, Vitamin D and Weight-Bearing Activity
Calcium
Calcium is an essential mineral and is best known for its role in strong bones and teeth. What is less well known is that calcium plays an important role in nerve transmission and muscle function as well.
Calcium is found in varying amounts in a variety of foods. The most commonly consumed and readily absorbed source of calcium is found in dairy products including milk, cheese, and yogurt. Calcium is also found in non-dairy foods such as dark green leafy vegetables, nuts and seeds, and canned fish with bones. Some foods and beverages that are fortified with calcium include tofu, some brands of orange juice, and fortified soy and rice beverages.
Although dairy foods have the highest amounts of calcium and are better absorbed than their non-dairy counterparts, non-dairy sources play an important role in ensuring we get enough calcium.
For a list of Sources of Calcium visit the Dietitians of Canada website.
How much is enough?
For adults 19-50 years of age the Dietary Reference Intake (DRI) as outlined by the National Academy of Sciences, sets the Adequate Intake (AI) for calcium at 1000 milligram (mg) per day. For those over the age of 51 the AI is 1200mg/day. Adolescents, due to rapid growth and development need the greatest amount of calcium at 1300mg/day.
Careful planning can ensure that we get enough calcium each day:| Typical Breakfast | Calcium Rich Breakfast | |||||
|---|---|---|---|---|---|---|
| 2 slices whole wheat toast | 50mg | 2 slices whole wheat toast | 50mg | |||
| 2 tsp jam | 0mg | 2 Tbsp almond butter | 85mg | |||
| Coffee with 2 Tbsp milk | 40mg | 1 medium orange | 55 mg | |||
| Soy Latte (on the way to work) | 300mg | |||||
| Calcium Count: | 90mg | Calcium Count: | 490mg | |||
| Typical Lunch | Calcium Rich Lunch | |||||
| Ham sandwich | 50mg | Canned salmon sandwich | 250mg | |||
| Soup made with water | 0mg | Soup made with milk | 300mg | |||
| Cola | 0mg | Water | 0mg | |||
| Calcium Count: | 50mg | Calcium Count: | 550mg | |||
| Typical Dinner | Calcium Rich Dinner | |||||
| 4 ounces roast chicken | 0mg | 1 ounce roast chicken | 0mg | |||
| 1 medium baked potato | 0mg | 1 medium baked potato | 0mg | |||
| 3/4 cup broccoli | 50mg | 3/4 cup broccoli | 50mg | |||
| 3/4 cup carrots | 0mg | 3/4 cup carrots | 0mg | |||
| 1/2 cup ice cream | 75mg | 1/2 cup frozen yogurt | 150mg | |||
| Calcium Count: | 125mg | Calcium Count: | 200mg | |||
| Typical Snack | Calcium Rich Snack | |||||
| Granola bar | 0mg | 3/4 cup yogurt | 300mg | |||
| Apple | 0mg | 1/4 cup almonds (12) | 75mg | |||
| Calcium Count: | 0mg | Calcium Count: | 375mg | |||
Examples of lactose free foods include soy milk, tofu, salmon, bok choy, rapini, chickpeas, white beans, and almonds. Foods that are lower in lactose such as yogurt and aged cheeses such as Cheddar, Edam, and mozzarella may be tolerable for some people.
For more information on lactose intolerance, visit Health link BC's website.
What about supplements?
Always try to get the nutrients you need from foods first. No supplement can make up for a poor diet. However, if you avoid dairy foods for any reason or are inconsistent in your intake of calcium, talk to a registered dietitian, pharmacist or physician for the supplement that is right for you.
Vitamin D plays an important role in absorbing calcium and preventing bone loss. The three sources of Vitamin D are sunlight, food and supplements/ medication.
Your skin makes vitamin D from the ultra-violet light (UVB rays) in sunlight. Vitamin D is naturally available in only a few foods, making it difficult to get all the vitamin D you need from food. Foods that have vitamin D include fatty fish (mackerel, salmon and tuna), egg yolks and liver. Vitamin D is also added to milk and to some brands of orange juice, soymilk and cereals. Your doctor or pharmacist can determine the necessity and recommend the proper supplement for you, depending on your health and medication profile.
Our Thrifty Foods pharmacists can provide you with more information to better your bone health profile.
See Dietitians of Canada's website on Vitamin D for more information.
Weight bearing exercise is the third element in the bone health triad. Weight bearing exercise such as lifting weights, walking, jogging, dancing, and yoga helps to "lay down" or "set" bone. In terms of activity pretty much anything except swimming counts. Weight bearing activity does this by stimulating bone tissue, which in turn causes it to strengthen.
Tips to optimize bone health
- Shop for foods that will help you to follow Canada's Food Guide to Healthy Eating.
- Include calcium containing beverages and foods as part of your diet.
- Consume foods and fortified beverages containing vitamin D such as fish, non-hydrogenated margarine, eggs and fortified milk and soy beverages.
- Ensure you receive enough vitamin D and calcium in your diet each day. Talk to a health professional before taking a supplement if you are not meeting your nutrient requirements from food alone.
- Enjoy doing something active everyday!
Have questions?
Dietitians are a trusted source for nutrition information. For answers to nutrition questions contact Dial-A-Dietitian at 1-800-667-3438. See your doctor if you have concerns about your bone health.
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