Bone Health Through Life Flashcards
What makes bones strong
The growth of strong bones depends on a good supply of calcium, vitamin D, phosphorus and protein. The more of these nutrients that are deposited in bones during childhood and adolescence, the stronger the bones will be.
What is peak bone mass
The stage at which the bone is at its strongest.
What age are our bones usually at peak bone mass
18 for girls.
20 for boys.
After this age, bone mass gradually decreases and the risk of fractures and osteoporosis in later life is increased.
How can we increase our peak bone mass
Ensuring adequate intakes of vitamin D and calcium and by doing regular weight bearing activities (in which the bones bear body weight. E.g. running dancing hockey).
It is also necessary to limit alcohol consumption and avoid smoking.
It is important to achieve peak bone mass in adolescence and early adulthood so the bones are stronger before bone loss begins.
Name some good sources of calcium
Milk cheese yoghurt
Name some non diary 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.
Give me 3 good dietary sources of vitamin D
Oily fish, eggs, dairy products
How is vitamin D made
Made under the skin when it is exposed to sunlight.
What is osteoporosis
A brittle bone disease which leads to fragile bones and an increased risk of fractures. It is most common in older women.
A condition of low bone density and structural deterioration of bone tissue that causes and increased risk of fractures.
It develops slowly over several years.
Is osteoporosis painful
Osteoporosis itself does not cause pain or obvious symptoms. Complications from the condition may result in back pain and limited mobility.
Dietary risk factors of osteoporosis
Lack of calcium, lack of vitamin d(to absorb calcium) , low body weight
Lifestyle risk factors of osteoporosis
Smoking, drinking alcohol excessively, lack of weight bearing exercise.
Give me bullet points of how to reduce the risk of osteoporosis in later life
Ensure a diet rich in calcium.
Ensure adequate intakes of vitamin of Vitamin D.
Maintain a healthy body weight.
Not smoking/giving up smoking.
Reduce alcohol intake.
Regular weight bearing exercise to strengthen bones.
Detailed dietary way of how to reduce the risk of developing osteoporosis
Eat healthier foods such as ones that are rich in calcium and vitamin D. A healthy diet like this can increase bone strength. If you need more calcium you can eat dairy products and drink milk. Vitamin D will help absorb calcium and is found in cod liver oil, oily fish and margarine.
Most people absorb their vitamin D through their skin and the sun but older people, babies, toddlers, housebound people may require supplements to meet their recommended intake.
Detailed lifestyle way of how to reduce the risk of developing osteoporosis
If you never smoke or give up smoking, this will help as the side effects of tobacco use is a decrease in bone density.
Maintaining a healthy body weight will decrease the risk as being underweight increases risk of bone fractures.
Increase physical activity through weight bearing exercise as it is best for your bones. It forces your body to work against gravity. Basically any exercise except swimming.
