| What disease are college-aged individuals most | | | | and limit the amount that is absorbed. Fortification of |
| concerned about? If you ask most, I doubt you will | | | | soy products, orange juice and cereals with calcium will |
| hear many people respond with osteoporosis. This | | | | greatly improve the calcium status of consumers. |
| disease, which mainly affects older individuals, relates | | | | Vitamin K is another fat-soluble vitamin necessary for |
| to a weakening and thinning of bones due to a loss in | | | | normal bone health. One of its major functions is to aid |
| calcium stores. Why should you be concerned if | | | | in the formation of osteocalcin, a contributor to bone |
| osteoporosis is a disease the effects mainly individuals | | | | formation. Studies have related low vitamin K intakes |
| over 50-years-old? | | | | with increased risk for osteoporosis. Vitamin K is |
| According to the National Institute of Health on | | | | synthesized by intestinal bacteria, yet the rate at which |
| Osteoporosis and Bone Related Disorders, in the U.S. | | | | it is absorbed is not enough to maintain necessary |
| today 10 million people are living with osteoporosis and | | | | levels in the body. Therefore vitamin K must be |
| another 18 million are at high risk due to low bone | | | | consumed through the diet. Dark green leafy |
| mass. Approximately one in every two women and | | | | vegetables, liver, alfalfa and kelp are all excellent |
| one in every eight men will have an osteoporosis | | | | sources. |
| related fracture at some point in their life. Men are less | | | | High intakes of animal protein or sodium can increase |
| susceptible to developing osteoporosis because they | | | | the amount of calcium lost in the urine. Studies have |
| generally have larger bones and achieve greater peak | | | | related vegetarian diets with reduced urinary calcium |
| bone mass than women. Women also lose more bone | | | | loss compared to diets high in animal protein. Sodium |
| mass as a result of hormonal changes associated with | | | | by itself has the potential to increase the amount of |
| menopause. Family history of osteoporosis increases | | | | calcium lost in the urine. Since Americans tend to have |
| ones risk of the disease and Caucasian and Asian | | | | high protein diets, lowering your intake or substituting |
| women are more likely to develop osteoporosis | | | | meat with beans or tofu can help to spare calcium. |
| compared to African-American and Hispanic women. | | | | Replacing soda with milk, and not adding salt to your |
| One of the most important ways to prevent | | | | foods will also help. |
| osteoporosis is making sure that normal peak bone | | | | Preventing Osteoporosis through exercise |
| mass is achieved by about 20 years of age. Although | | | | Regular exercise aids in bone formation by adding |
| peak bone mass is mainly attained during the third | | | | mechanical stress to the bone and greatly increasing |
| decade of life, the amount of bone formed during your | | | | the amount of minerals deposited over time. Bone |
| 20s to 30s is relatively small. | | | | development is most effective when the activity is |
| Bones are constantly breaking down and reforming. | | | | medium to high impact. Some of the best exercises to |
| These two processes parallel each other until | | | | strengthen your bones include: running, weight training, |
| approximately 30 years of age when natural bone | | | | and stop and go sports such as basketball, soccer and |
| loss begins. Therefore, bones become progressively | | | | field hockey. The constant pounding impact will |
| weaker and less dense as you age. Bone loss through | | | | increase bone density, and improve balance and agility |
| aging is inevitable; however there are several ways to | | | | lessening the risks of falls and fractures. |
| alleviate the rate at which this occurs. Many decisions | | | | For women there are additional factors to keep in |
| you make now will determine your osteoporosis risk | | | | mind regarding exercise, sports, and osteoporosis. The |
| later in life. Current nutrition and exercise habits are | | | | female athlete triad is a condition that often occurs in |
| two dynamics you must pay close attention to. | | | | young females involved in endurance and |
| Preventing osteoporosis through nutrition | | | | weight-control sports (dancing and gymnastics). The |
| Studies have shown that teenage girls, adult women, | | | | triad consists of amenorrhea, disordered eating, and |
| and adults over 65 years of age have calcium intakes | | | | osteoporosis which all lead to a lessening of bone |
| below the RDA. Why is this a concern? | | | | density. Amenorrhea occurs in female athletes when |
| About 99 percent of your body's calcium is found in | | | | the menstrual cycle ceases because hormones |
| teeth and bones. Adequate calcium consumption is | | | | become highly imbalanced. The imbalance often takes |
| crucial to ensure that your bones have enough of the | | | | place when extreme exercise regimens and restricted |
| building blocks for formation. Also, calcium levels in the | | | | calorie intake are present. Estrogen production is |
| blood are under tight control, which aims to maintain a | | | | therefore reduced, and its important support in bone |
| steady calcium level. When calcium levels are low, with | | | | formation is lost. Disordered or irregular eating habits |
| inadequate intake for example, your bones will release | | | | have a significant impact on bone density as well. |
| calcium to maintain that steady state. If calcium intake | | | | Many athletes feel stressed to maintain a certain figure |
| is consistently low, then your bones must continuously | | | | to be competitive in their respective sport; but without |
| give up their calcium, instead of using it for its own | | | | adequate calories, nutrients, and minerals, bone |
| development, resulting in lower bone mineral content, | | | | deposition will not occur. When both of these |
| and hence lower density. Depending on your age, | | | | conditions are present, density is greatly lowered and it |
| average calcium consumption should be between 1000 | | | | is comparable to post-menopausal women. Risk of |
| mg-1300 mg each day. Calcium supplementation is | | | | osteoporosis for these otherwise healthy athletes is |
| rarely warranted because it is very easy to meet your | | | | increased. |
| daily requirements with food. | | | | Other Factors |
| Vitamin D is a fat soluble vitamin that is needed in | | | | In addition to exercise and nutrition other factors will |
| adequate amounts to ensure that calcium is absorbed. | | | | influence how densely your bones form. Excessive |
| There are two ways in which we get the vitamin. First, | | | | use of drugs such as alcohol, caffeine and tobacco |
| the sun can provide a way of processing the vitamin | | | | adversely affect bone deposition in many ways. Daily |
| on the skin, which is followed by absorption into the | | | | consumption of two to three ounces of hard alcohol or |
| body. Secondly, dietary intake can come from fortified | | | | two to three beers per day may be damaging to the |
| milk, cod liver oil, and egg yolks, although in small | | | | skeleton. Heavy drinkers have shown to have less |
| amounts. Considering the region that we live in, | | | | dense bones and increased non-traumatic fractures |
| conversion of vitamin D from the sun is not enough to | | | | then that of individuals who don't consume excess |
| provide adequate amounts, therefore dietary intake is | | | | alcohol. |
| needed. Interestingly, the major source of vitamin D in | | | | Caffeine, in high amounts, has the potential to impair |
| the American diet is from milk. Milk is also the major | | | | calcium absorption, thereby reducing bone density over |
| contributor of calcium. Therefore, it is to no surprise | | | | time. Although this may seem as a major problem, |
| that inadequate calcium intake will also lead to | | | | adding small amounts of milk to your coffee can |
| inadequate vitamin D intakes. It is recommended that | | | | offset this problem. This loss may also be accounted |
| individuals receive about 400 IU - 800 IU of vitamin D | | | | for because of excess caffeine in the diet and |
| each day through the diet. | | | | inadequate calcium. |
| Adequate calcium and vitamin D intake is easily | | | | Finally, smoking, in general, is bad for your body. In |
| achieved by drinking at least three glasses of milk, | | | | regard to osteoporosis, smoking inhibits calcium uptake |
| preferably skim, each day. Dairy products in general | | | | to a degree, reduces the formation of new bone, and |
| are excellent calcium foods, yet they are not the only | | | | nicotine may have inhibitory effects on estrogen, which |
| way to meet your daily requirements. Canned fish | | | | aids in bone formation in women. Moderate |
| products such as sardines provide ample amounts of | | | | consumption, or in the case of smoking, abstaining all |
| calcium. Green leafy vegetables (i.e. Collard greens) | | | | together from use is the best choice to aid in peak |
| are also calcium containing foods; however the | | | | bone density formation. |
| presence of phytates and oxalates bind to calcium | | | | |