PROTECTIVE The Facts About BONE HEALTH The Good News It is Possible to Prevent Bone Disease Pay attention to bone health throughout the life cycle – it is never too late. Take control of dietary and lifestyle factors that can preserve bone mass and structure. RISK FACTORS Diet Well balanced Calcium rich (1000–1500 mg/day) Milk, cheese, yoghurt, spinach, kale, collards, soy or white beans 305 mg/1 cup 1% milk; 332 mg/3/4 cup plain yoghurt Vitamin D rich (600–1000 units/day) Fatty fish (tuna, salmon), beef liver, cheese, egg yolks, Vitamin D fortified milk Protein (1.2 g/kg/day) Lifestyle Healthy weight Exercise At least 30 minutes daily Weight-bearing & strength- building (walking, running, dancing, lifting weights, tennis, climbing stairs) Sunlight Promotes Vitamin D synthesis Prevent falls Hazard free home & workplace Balance & strength training (tai chi, yoga, dancing) Eye (visual) health Assistive devices Diet Processed Food Fast Food Excess Alcohol (3 or more drinks/day) Lifesty le Underweight Overweight Smoking Inactivity THE CONSEQUENCES Osteporosis Thin, weak bones Fragility fractures Height loss Osteomalacia Soft, weak bones Painful bending Cracking of bone tissue Screening Bone density measurements should be done on all post-menopausal women and those over age 65. Facts & Statistics for Canadians Bone disease can strike women and men at any age. At least 1 in 3 women and 1 in 5 men will suffer from an osteoporotic fracture during their lifetime. Osteoporosis causes 70-90% of 30,000 Norma Diseas References: Garriguet, D., & Statistics Canada. (2011). Bone health: Osteoporosis, calcium and vitamin D. ( No. 2013-01175.; 22, no. 3.; 22, no. 3, (September 2011)). Ottawa?: Statistics Canada Lupsa, B. C., & Insogna, K. (2015). Bone health and osteoporosis. Endocrinology and Metabolism Clinics of North America, 44(3), 517-530. doi:10.1016/j.ecl.2015.05.002 Mahan, L. K., & Escott-Stump, S. (2008). Krause’s food & nutrition therapy (12 th Ed.). Chapter 24: Nutrition and bone health (pp. 621-627). St. Louis, Missouri: Saunders. Osteoporosis Canada. (2015). Calcium: An important nutrient that builds stronger bones. Retrieved from http://www.osteoporosis.ca/osteoporosis-and- you/nutrition/calcium-requirements/ Osteoporosis Canada. (2015). Osteoporosis facts and statistics. Retrieved from http://www.osteoporosis.ca/osteoporosis-and- you/osteoporosis-facts-and-statistics/ Osteoporosis Canada. (2015). Vitamin D: An important nutrient that protects you against falls and fractures. Retrieved from
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PROTECTIVEThe Facts About
BONE HEALTH
The Good NewsIt is Possible to Prevent Bone Disease
Pay attention to bone health throughout the life cycle – it is never too late.
Take control of dietary and lifestyle factors that can preserve bone mass and structure.
Do Not Wait for a Break to
Take Action
RISK FACTORSDiet
Well balanced
Calcium rich(1000–1500 mg/day)Milk, cheese,
yoghurt, spinach, kale, collards, soy or white beans
305 mg/1 cup 1% milk; 332 mg/3/4 cup plain yoghurt
Vitamin D rich(600–1000 units/day)Fatty fish (tuna,
salmon), beef liver, cheese, egg yolks, Vitamin D fortified milk
Protein(1.2 g/kg/day)
LifestyleHealthy weight
ExerciseAt least 30 minutes
dailyWeight-bearing &
strength-building (walking, running, dancing, lifting weights, tennis, climbing stairs)
SunlightPromotes Vitamin D
synthesis
Prevent fallsHazard free home &
workplaceBalance & strength
training (tai chi, yoga, dancing)
Eye (visual) healthAssistive devices
DietProcessed Food
Fast Food
Excess Alcohol(3 or more drinks/day)
LifestyleUnderweight Overweight
Smoking
Inactivity
THE CONSEQUENCESOsteporosis
Thin, weak bonesFragility fracturesHeight loss
OsteomalaciaSoft, weak bonesPainful bendingCracking of bone
tissue
ScreeningBone density measurements should be done on all
post-menopausal women and those over age 65.Facts & Statistics for Canadians
Bone disease can strike women and men at any age.At least 1 in 3 women and 1 in 5 men will suffer from
an osteoporotic fracture during their lifetime.Osteoporosis causes 70-90% of 30,000 hip fractures
each year.28% of women and 37% of men who suffer a hip
fracture will die within the following year.
Normal Diseased
References: Garriguet, D., & Statistics Canada. (2011). Bone health:
Osteoporosis, calcium and vitamin D. ( No. 2013-01175.; 22, no. 3.; 22, no. 3, (September 2011)). Ottawa?: Statistics Canada
Lupsa, B. C., & Insogna, K. (2015). Bone health and osteoporosis. Endocrinology and Metabolism Clinics of North America, 44(3), 517-530. doi:10.1016/j.ecl.2015.05.002
Mahan, L. K., & Escott-Stump, S. (2008). Krause’s food & nutrition therapy (12th Ed.). Chapter 24: Nutrition and bone health (pp. 621-627). St. Louis, Missouri: Saunders.
Osteoporosis Canada. (2015). Calcium: An important nutrient that builds stronger bones. Retrieved from http://www.osteoporosis.ca/osteoporosis-and-you/nutrition/calcium-requirements/
Osteoporosis Canada. (2015). Osteoporosis facts and statistics. Retrieved from http://www.osteoporosis.ca/osteoporosis-and-you/osteoporosis-facts-and-statistics/
Osteoporosis Canada. (2015). Vitamin D: An important nutrient that protects you against falls and fractures. Retrieved from http://www.osteoporosis.ca/osteoporosis-and-you/nutrition/vitamin-d/
Papaioannou, A., Scientific Advisory Council of Osteoporosis Canada, & for the Scientific Advisory Council of Osteoporosis Canada. (2010). 2010 clinical practice guidelines for the diagnosis and management of osteoporosis in canada: Summary. CMAJ, 182(17), 1864-1873. doi:10.1503/cmaj.100771
Sorensen, K. (2011). Bone health. Journal of Consumer Health on the Internet, 15(2), 217-229. doi:10.1080/15398285.2011.573373
Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider. Always consult your licensed Naturopathic Doctor, or visit the Boucher Naturopathic Medical Clinic for individual care.
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