Bone Health Flashcards
What is the composition of bones?
- bone tissue
- cartilage
- connective tissue
- canals that run nerves and blood supply
- 65% minerals and 35% organic
What are hanxyapatite?
minerals that crystalize around collagen and make the bone hard
Function of bones
- movement
- protection
- attachment points
What are the types of tissues associated with bones?
- compact/cortical (80%) and is the outer surface
- trabecular/spongey (has a faster turnover rate)
Describe the 3 kinds of bone development
- Growth: increase in bone size that stops when it is fully mineralized.
- modeling: increasing the thickness of the bone to help support weight and activity
- remodeling: fixing breaks and reusing
What is the best way to help bone aging?
Have a higher peak bone density
What is remodeling?
remodeling is the breakdown of bones through osteoclast to then built back up by building up new bone through collagen laid down by osteoblast
What are some ways to asses bone health?
- 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
What are the 3 major nutrients involved in bone health?
calcium, Vitamin D, and Vitamin K
fluoride, phosphorous
What is calcium’s role in bone health?
- structure
- acid-base balance
- blood pressure
- nerve impulses
- blood clotting
- muscle contractions
- regulates hormones and enzymes
What is the RDA for calcium?
- 1,000 mg/day
- children need more towards 1,300 mg/day
- UL = 2,500 mg/day
What can calcium toxicity cause?
kidney health to decline and is typically excreted
What is calcium deficiency side effect?
- osteoporosis
Function of Vitamin D
- aids in the absorption of calcium and phosphorous
- stimulates osteoclast
- required for calcification
- cell differentiation
What is a unique source of vitamin D?
UV lights
What are the steps from UV light to usable vitamin D?
- 7-dehydrocholesterol is gathered from the UV to the skin
- 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
RDA for Vitamin D
600 IU for 19-70
800 IU for all >70
What happens when you don’t get enough vitamin D?
- loss of bone mass
- hard to mineralize bones
- Rickets (in children; the growth of bones with no calcification)
- struggling to absorb fat
- osetomalcia
What are the two types of vitamin K?
- phylloquinone (plants)
- menaquinone (animals; mainly in the liver)
What are some of the roles of Vitamin K?
- blood clotting
- bone remodeling (osteocalcin)
What is the RDA for Vitamin K?
120 ug/day for men (AI)
90 ug/day for women (AI)
Role of phosphorous in bone health
large component of the structure of bones
RDA for phosphorous
700 mg/day
role of magnesium
- bone structure
- cofactors
- required for ATP
RDA for magnesium
- depends on age & gender
- UL is 350 mg/day
How does fluoride play into bone health?
- helps maintain bone and teeth strength
- makes up fluorohydroxypatite
- no RDA
- flourosis (consuming too much fluoride and stripping away enamel)
