Bone Health Throughtout Life ~ Osteoporosis Pg 11 -12 Flashcards
Explain why it is important to consume enough calcium particularly during childhood and adolescence
This is because at these stages most calcium is laid down in our bones
Peak bone mass refers to what
The stage at which bone is at its strongest
What age is peak bone mass achieved for girls and then boys
18 for girls and 20 for boys
What happens after peak bone mass is achieved
Bone mass gradually decreases
Increasing peak bone mass can be achieved by what
By ensuring adequate intakes of vitamins D and calcium and by taking regular weight-bearing activity (in which the bones bear body weight). It’s also necessary to limit alcohol intake and avoid smoking
Give an example of weight bearing activity
Walking
List 3 good sources of calcium
Milk, cheese and yogurt
List four non dairy foods which are good sources of calcium
Tinned sardines (In oil)
White bread
White flour
Pulses
State why vitamin d is important for healthy bones
It helps our bodies absorb calcium
List 3 good dietary sources of vitamin D
Oily fish, dark green leafy veg, almonds and eggs
Complete this sentence:
Vitamin D is….under the….when it’s exposed to……..
Made
Skin
Sunlight
Osteoporosis is also known as what
Brittle bone disease
What does osteoporosis do
It’s a condition that weakens the bones, making them more likely to break.
What happens to our bone density with age
It naturally decreases
Why is it important we look after are bones at a young age
To achieve peak bone mass
What is peak bone mass
It’s when our bones are at their strongest/hardest
Why is it important to have good peak bone mass
Because if our bones are strong we are less likely to develop osteoporosis
What are the risk factors for osteoporosis
Diet, lifestyle, gender, age, family history and body weight
What is the first way to reduce osteoporosis
Is to avoid smoking as it inhibits the absorption of calcium
What is the second way to reduce osteoporosis
Limit alcohol intake as alcohol affects the body’s ability to absorb calcium effectively
What is the third way to reduce osteoporosis
Take part in weight bearing activity e.g. Walking or jogging, this type of activity helps to improve our bone density and strength
What does weight bearing activity help do
this type of activity helps to improve our bone density and strength
When is the best time to take in calcium and vitamin D
At a young age
Why is it important to take in lots of calcium and vitamin d at a young age
Because this is when we achieve peak bone mass and low calcium and vitamin d intakes are linked with low bone mass and high fracture rates
