Bone Health Flashcards
Peak bone mass refers
To the stage at which bone is at its strongest
What is peak bone mass for GIRLS
18
Peak bone mass for boys
20
What happens after this peak bone age
Bone mass gradually decreases
In later life what disease are you more likely to get
Osteoporosis and fractures
How can we increase peak bone mass
By ensuring adequate intakes of vitamin D and calcium. You should also take part in weight bearing activity e.g running,dancing,hockey. You should also limit alcohol and avoid smoking
What are good sources of dairy calcium
Milk,cheese and yoghurt
What are two non dairy foods which are good sources of calcium
White flour,pulses, canned fish with bones, dried fruit
Why is vitamin D important for healthy bones
It is required to help absorb calcium from food
3 good dietary sources of vitamin D
Oily fish, eggs, dairy products
How is vitamin D made in the body
Vitamin D is made under the skin when it is exposed to sunlight
What is osteoporosis
Osteoporosis is a condition of low bone density and structural deterioration of bone tissue that causes an increased risk of fractures. Osteoporosis on its own does not cause pain or obvious symptoms. Complications from the condition, including vertebral fractures, may result in back pain and limited mobility.
How do we reduce the risk of osteoporosis by our diet
Healthy diet, including foods rich in calcium and Vitamin D – In order to increase bone strength, a diet high in calcium and Vitamin D is required. Vitamin D aids the absorption of calcium and can be found in foods such as cod liver oil, oily fish and margarine. Foods high in calcium include, milk and dairy products.
Vitamin D supplements/exposure to sunlight – Vitamin D is made in the body from the absorption of sunlight. Most people obtain the Vitamin D they require in this manner, but certain groups of people (such as older people or those who are housebound) may require supplements to meet their recommended intake.
How do we reduce the risk of osteoporosis by our lifestyle
Increase physical activity through weight-bearing exercise – The best exercise for your bones is the weight-bearing kind. This forces your body to work against gravity (for example, running, jogging and hiking).
Maintain a healthy body weight – Being underweight can increase your risk of bone fractures so maintaining a healthy weight will decrease the risk of developing osteoporosis.
Make good lifestyle choices – Not smoking, or giving up smoking, will help decrease the risk of developing osteoporosis as one of the side effects of tobacco use is a decrease in bone density.
