Osteoporosis

Women are more prone to osteoporosis than men due to the lower peak bone mass in adulthood and the dramatic impact of menopause on bone mass. This decrease in estrogen causes a decrease in calcium absorption. Therefore there are dietary recommendations to help with this.

Calcium

Vitamin D

Lifestyle Changes

Calcium

 Deficiency in calcium and vitamin D leads to impaired bone deposition. Also, the parathyroid glands react to low serum calcium levels by secreting PTH (parathyroid hormone), which increases bone resorption to ensure sufficient calcium in the blood.

For women under the age of 50, they should consume 1,000mg of calcium a day. Women over the age of 50 (or any women who is not menstruating) should consume 1200mg of calcium a day.

Fun Fact: per 100g of vanilla of chocolate flavoured Yochi, there is 219mg of calcium with 114cal and 94cal respectively.

Vitamin D

Adequate levels of vitamin D is required for efficient absorption of dietary calcium. Most people obtain most of their required vitamin D from the sun, however eldery people may not get adequate exposure to sunlight reducing their vitamin D levels. Therefore, supplementation or increase in Vitamin D in the diet may be required. It is best for people to discuss with either a doctor or dietician if they are not meeting their vitamin D requirements, as they can help with supplementation options.

Adults under the age of 50 require 400-800 international units of Vitamin D every day. People aged 50 or older need a total of 800-1000 international units of vitamin D every day.

Lifestyle Changes 

People with osteoporosis should cease smoking, as this causes a lower bone density. Safe sun exposure on most days of the week. Drink alcohol in moderation and limit caffeinated drinks. Excessive caffein can affect the amount of calcium the body absorbs. No more than two cups per day of cola, tea or coffee.

As Physiotherapists it is within our scope to promote weight bearing exercises for people with osteoporosis. This increases bone density and improves balance so falls are reduced. Therefore, we must ensure that people with osteoporosis are not only meeting their physical activity goals but their dietary goals.

A Guide to Calcium-Rich Foods - Bone Health & Osteoporosis Foundation. (2016, February 9). Bone Health & Osteoporosis Foundation. https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/

Health. (2016). Osteoporosis. Vic.gov.au. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis