Bone Health

Question 1

What is the composition of bones?

Answer 1

• bone tissue
• cartilage
• connective tissue
• canals that run nerves and blood supply
• 65% minerals and 35% organic

Question 2

What are hanxyapatite?

Answer 2

minerals that crystalize around collagen and make the bone hard

Question 3

Function of bones

Answer 3

• movement
• protection
• attachment points

Question 4

What are the types of tissues associated with bones?

Answer 4

• compact/cortical (80%) and is the outer surface

- trabecular/spongey (has a faster turnover rate)

Question 5

Describe the 3 kinds of bone development

Answer 5

1. Growth: increase in bone size that stops when it is fully mineralized.
2. modeling: increasing the thickness of the bone to help support weight and activity
3. remodeling: fixing breaks and reusing

Question 6

What is the best way to help bone aging?

Answer 6

Have a higher peak bone density

Question 7

What is remodeling?

Answer 7

remodeling is the breakdown of bones through osteoclast to then built back up by building up new bone through collagen laid down by osteoblast

Question 8

What are some ways to asses bone health?

Answer 8

• how much bone density and fat mass
• what your peak bone density is
• T-score is your bone density compared to a 30 y/o healthy adult
• +/- 1 is normal
• > -1 is bad and > - 2 might be osteoporosis

Question 9

What are the 3 major nutrients involved in bone health?

Answer 9

calcium, Vitamin D, and Vitamin K

fluoride, phosphorous

Question 10

What is calcium’s role in bone health?

Answer 10

• structure
• acid-base balance
• blood pressure
• nerve impulses
• blood clotting
• muscle contractions
• regulates hormones and enzymes

Question 11

What is the RDA for calcium?

Answer 11

• 1,000 mg/day
• children need more towards 1,300 mg/day
• UL = 2,500 mg/day

Question 12

What can calcium toxicity cause?

Answer 12

kidney health to decline and is typically excreted

Question 13

What is calcium deficiency side effect?

Answer 13

• osteoporosis

Question 14

Function of Vitamin D

Answer 14

• aids in the absorption of calcium and phosphorous
• stimulates osteoclast
• required for calcification
• cell differentiation

Question 15

What is a unique source of vitamin D?

Answer 15

UV lights

Question 16

What are the steps from UV light to usable vitamin D?

Answer 16

1. 7-dehydrocholesterol is gathered from the UV to the skin
2. cholecaliferol is taken to the liver and made into 3. calcidiol which is then taken to the kidnesy and made into the active for Calcitriol aka D3

Question 17

RDA for Vitamin D

Answer 17

600 IU for 19-70

800 IU for all >70

Question 18

What happens when you don’t get enough vitamin D?

Answer 18

• loss of bone mass
• hard to mineralize bones
• Rickets (in children; the growth of bones with no calcification)
• struggling to absorb fat
• osetomalcia

Question 19

What are the two types of vitamin K?

Answer 19

• phylloquinone (plants)

- menaquinone (animals; mainly in the liver)

Question 20

What are some of the roles of Vitamin K?

Answer 20

• blood clotting

- bone remodeling (osteocalcin)

Question 21

What is the RDA for Vitamin K?

Answer 21

120 ug/day for men (AI)

90 ug/day for women (AI)

Question 22

Role of phosphorous in bone health

Answer 22

large component of the structure of bones

Question 23

RDA for phosphorous

Answer 23

700 mg/day

Question 24

role of magnesium

Answer 24

• bone structure
• cofactors
• required for ATP

Question 25

RDA for magnesium

Answer 25

• depends on age & gender

- UL is 350 mg/day

Question 26

How does fluoride play into bone health?

Answer 26

• helps maintain bone and teeth strength
• makes up fluorohydroxypatite
• no RDA
• flourosis (consuming too much fluoride and stripping away enamel)