Osteoporosis and Your Diet Osteoporosis is a disease that leads to thinning and weakening in bones, causing bone density loss. Living with osteoporosis, you are susceptible to bone fractures and bone deterioration. It is most common for fractures to occur in the hips, wrists and spine. Although anyone can be at risk for osteoporosis, it is especially prevalent in adults over 65 years of age. Sometimes there are no symptoms of bone loss until a fracture occurs. can be estimated that at least 1 in 5 men and 1 in 3 women will experience a bone fracture caused by osteoporosis in their lifetime. Retrieved from osteoporosis.ca The good news is there are steps we can take to reduce our risk of osteoporosis. What can we do? Calcium: calcium in our diet is very important. It is stored in our bones and helps keep our bones and teeth strong. When we begin to lose calcium, we are losing it from our bones, causing weakening of the bones. Making sure we have enough calcium everyday is one step we can take to decrease our chance of osteoporosis. For adults age 19-50: aim for a daily intake of 1000 milligrams For men age 51-70: aim for a daily intake of 1000 milligrams For women age 51-70: aim for a daily intake of 1200 milligrams For adults 71 and over: aim for a daily intake of 1200 milligrams Calcium is found in dairy products like milk, yogurt and cheese, some vegetables such as It
spinach and turnips, canned fish that contains bones, fortified orange juice, fortified soy milk, and almonds. Vitamin D: This sunshine vitamin also plays a very important role in making sure our bones and teeth are healthy. Through the UV rays from the sun, our body produces vitamin D. However, as we age, our skin s ability to form vitamin D decreases. Living in Canada in the winter also decreases our production of vitamin D because the sun s rays are not strong enough at this time. We also get vitamin D from food sources such as egg yolks, fatty fish (sardines, salmon, tuna, etc.), cow s milk, margarine, yogurt made with fortified milk, and some soy milks and orange juices that have been fortified. For ages 18-70: aim for a daily intake of 15 micrograms/day (600 IU) For adults 71 and over: aim for a daily intake of 20 micrograms/day (800 IU) For the aging population, supplementation of calcium and vitamin D is often recommended. If you are over the age of 50, speak to your Doctor about supplementing vitamin D and calcium. Always speak to your Doctor before beginning to take any medication, including supplements. It is also important to note that calcium and vitamin D are better absorbed in the body when consumed together. Fortunately, many dairy products, soy beverages and orange juices are fortified with both vitamin D and calcium to increase absorption. Protein: Our bones are also partially made up of proteins. Having enough protein in our diet is important for keeping our bones and muscles healthy, which will help with stability and can help prevent
falls. Protein is most often found in meat & alternatives as well as milk & alternatives (refer to link to Canada s Food Guide below). Some examples of protein sources are beef, pork, poultry, fish, eggs, nuts and nut butters, milk, yogurt, cheese, cottage cheese, and pulses (lentils, beans, etc.). For adults, aim for 2-3 servings of milk & alternatives, as well as 2-3 servings of meat & alternatives each day. This guideline will help you reach your protein requirements each day, and on top of that you will also be receiving some of your vitamins and minerals from these foods. Retrieved from bing.com/images Physical Activity: In addition to our diet, physical activity is very important for keeping our bones healthy and strong, and staying active can lower your risk of osteoporosis and falls. Aim for 30-60 minutes of moderate activity on most days, which can be broken up into 10 minute periods. Some examples of physical activity include going for walks, lifting weights or household objects to increase arm strength, swimming, and dancing. Stretching is also important for increasing flexibility. Stay healthy, your bones will thank you! Below is the link to Canada s Food Guide! https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fnan/alt_formats/hpfb-dgpsa/pdf/food-guidealiment/view_eatwell_vue_bienmang-eng.pdf Contributor: Erika Kaufmann, Dietetic Intern, Interlake-Eastern Regional Health Authority
Recipe of the Month! A no-hassle breakfast! This easy to make oatmeal in a jar recipe is simple, delicious, and best of all it is nutritious! Protein, vitamin D and calcium are all found in this recipe, along with fibre and other nutrients your body will thank you for. Contributor: Erika Kaufmann Dietetic Intern, IERHA
References http://www.osteoporosis.ca/osteoporosis-and-you/what-isosteoporosis/ https://www.dietitians.ca/your-health/nutrition-a- Z/Osteoporosis.aspx www.pennutrition.com