| What disease are college-aged individuals most | | | | calcium containing foods; however the presence |
| concerned about? If you ask most, I doubt you | | | | of phytates and oxalates bind to calcium and limit |
| will hear many people respond with osteoporosis. | | | | the amount that is absorbed. Fortification of soy |
| This disease, which mainly affects older individuals, | | | | products, orange juice and cereals with calcium will |
| relates to a weakening and thinning of bones due | | | | greatly improve the calcium status of |
| to a loss in calcium stores. Why should you be | | | | consumers.Vitamin K is another fat-soluble vitamin |
| concerned if osteoporosis is a disease the effects | | | | necessary for normal bone health. One of its |
| mainly individuals over 50-years-old?According to | | | | major functions is to aid in the formation of |
| the National Institute of Health on Osteoporosis | | | | osteocalcin, a contributor to bone formation. |
| and Bone Related Disorders, in the U.S. today 10 | | | | Studies have related low vitamin K intakes with |
| million people are living with osteoporosis and | | | | increased risk for osteoporosis. Vitamin K is |
| another 18 million are at high risk due to low bone | | | | synthesized by intestinal bacteria, yet the rate at |
| mass. Approximately one in every two women | | | | which it is absorbed is not enough to maintain |
| and one in every eight men will have an | | | | necessary levels in the body. Therefore vitamin K |
| osteoporosis related fracture at some point in | | | | must be consumed through the diet. Dark green |
| their life. Men are less susceptible to developing | | | | leafy vegetables, liver, alfalfa and kelp are all |
| osteoporosis because they generally have larger | | | | excellent sources.High intakes of animal protein or |
| bones and achieve greater peak bone mass than | | | | sodium can increase the amount of calcium lost in |
| women. Women also lose more bone mass as a | | | | the urine. Studies have related vegetarian diets |
| result of hormonal changes associated with | | | | with reduced urinary calcium loss compared to |
| menopause. Family history of osteoporosis | | | | diets high in animal protein. Sodium by itself has |
| increases ones risk of the disease and Caucasian | | | | the potential to increase the amount of calcium |
| and Asian women are more likely to develop | | | | lost in the urine. Since Americans tend to have |
| osteoporosis compared to African-American and | | | | high protein diets, lowering your intake or |
| Hispanic women.One of the most important ways | | | | substituting meat with beans or tofu can help to |
| to prevent osteoporosis is making sure that | | | | spare calcium. Replacing soda with milk, and not |
| normal peak bone mass is achieved by about 20 | | | | adding salt to your foods will also help.Preventing |
| years of age. Although peak bone mass is mainly | | | | Osteoporosis through exerciseRegular exercise |
| attained during the third decade of life, the | | | | aids in bone formation by adding mechanical |
| amount of bone formed during your 20s to 30s is | | | | stress to the bone and greatly increasing the |
| relatively small.Bones are constantly breaking | | | | amount of minerals deposited over time. Bone |
| down and reforming. These two processes parallel | | | | development is most effective when the activity |
| each other until approximately 30 years of age | | | | is medium to high impact. Some of the best |
| when natural bone loss begins. Therefore, bones | | | | exercises to strengthen your bones include: |
| become progressively weaker and less dense as | | | | running, weight training, and stop and go sports |
| you age. Bone loss through aging is inevitable; | | | | such as basketball, soccer and field hockey. The |
| however there are several ways to alleviate the | | | | constant pounding impact will increase bone |
| rate at which this occurs. Many decisions you | | | | density, and improve balance and agility lessening |
| make now will determine your osteoporosis risk | | | | the risks of falls and fractures.For women there |
| later in life. Current nutrition and exercise habits | | | | are additional factors to keep in mind regarding |
| are two dynamics you must pay close attention | | | | exercise, sports, and osteoporosis. The female |
| to.Preventing osteoporosis through nutritionStudies | | | | athlete triad is a condition that often occurs in |
| have shown that teenage girls, adult women, and | | | | young females involved in endurance and |
| adults over 65 years of age have calcium intakes | | | | weight-control sports (dancing and gymnastics). |
| below the RDA. Why is this a concern?About 99 | | | | The triad consists of amenorrhea, disordered |
| percent of your body's calcium is found in teeth | | | | eating, and osteoporosis which all lead to a |
| and bones. Adequate calcium consumption is | | | | lessening of bone density. Amenorrhea occurs in |
| crucial to ensure that your bones have enough of | | | | female athletes when the menstrual cycle ceases |
| the building blocks for formation. Also, calcium | | | | because hormones become highly imbalanced. The |
| levels in the blood are under tight control, which | | | | imbalance often takes place when extreme |
| aims to maintain a steady calcium level. When | | | | exercise regimens and restricted calorie intake are |
| calcium levels are low, with inadequate intake for | | | | present. Estrogen production is therefore reduced, |
| example, your bones will release calcium to | | | | and its important support in bone formation is lost. |
| maintain that steady state. If calcium intake is | | | | Disordered or irregular eating habits have a |
| consistently low, then your bones must | | | | significant impact on bone density as well.Many |
| continuously give up their calcium, instead of using | | | | athletes feel stressed to maintain a certain figure |
| it for its own development, resulting in lower bone | | | | to be competitive in their respective sport; but |
| mineral content, and hence lower density. | | | | without adequate calories, nutrients, and minerals, |
| Depending on your age, average calcium | | | | bone deposition will not occur. When both of |
| consumption should be between 1000 mg-1300 | | | | these conditions are present, density is greatly |
| mg each day. Calcium supplementation is rarely | | | | lowered and it is comparable to post-menopausal |
| warranted because it is very easy to meet your | | | | women. Risk of osteoporosis for these otherwise |
| daily requirements with food.Vitamin D is a fat | | | | healthy athletes is increased.Other FactorsIn |
| soluble vitamin that is needed in adequate | | | | addition to exercise and nutrition other factors will |
| amounts to ensure that calcium is absorbed. | | | | influence how densely your bones form. Excessive |
| There are two ways in which we get the vitamin. | | | | use of drugs such as alcohol, caffeine and tobacco |
| First, the sun can provide a way of processing | | | | adversely affect bone deposition in many ways. |
| the vitamin on the skin, which is followed by | | | | Daily consumption of two to three ounces of hard |
| absorption into the body. Secondly, dietary intake | | | | alcohol or two to three beers per day may be |
| can come from fortified milk, cod liver oil, and egg | | | | damaging to the skeleton. Heavy drinkers have |
| yolks, although in small amounts. Considering the | | | | shown to have less dense bones and increased |
| region that we live in, conversion of vitamin D | | | | non-traumatic fractures then that of individuals |
| from the sun is not enough to provide adequate | | | | who don't consume excess alcohol.Caffeine, in high |
| amounts, therefore dietary intake is needed. | | | | amounts, has the potential to impair calcium |
| Interestingly, the major source of vitamin D in the | | | | absorption, thereby reducing bone density over |
| American diet is from milk. Milk is also the major | | | | time. Although this may seem as a major |
| contributor of calcium. Therefore, it is to no | | | | problem, adding small amounts of milk to your |
| surprise that inadequate calcium intake will also | | | | coffee can offset this problem. This loss may also |
| lead to inadequate vitamin D intakes. It is | | | | be accounted for because of excess caffeine in |
| recommended that individuals receive about 400 | | | | the diet and inadequate calcium.Finally, smoking, in |
| IU - 800 IU of vitamin D each day through the | | | | general, is bad for your body. In regard to |
| diet.Adequate calcium and vitamin D intake is | | | | osteoporosis, smoking inhibits calcium uptake to a |
| easily achieved by drinking at least three glasses | | | | degree, reduces the formation of new bone, and |
| of milk, preferably skim, each day. Dairy products | | | | nicotine may have inhibitory effects on estrogen, |
| in general are excellent calcium foods, yet they | | | | which aids in bone formation in women. Moderate |
| are not the only way to meet your daily | | | | consumption, or in the case of smoking, abstaining |
| requirements. Canned fish products such as | | | | all together from use is the best choice to aid in |
| sardines provide ample amounts of calcium. Green | | | | peak bone density formation. |
| leafy vegetables (i.e. Collard greens) are also | | | | |