Osteoporosis

Maladies digestives
L’ostéoporose
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Definition of Osteoporosis

Osteoporosis is a disease characterized by decreased bone density. Bones become more fragile and are more prone to fractures. Bones are living tissue. They are constantly being formed and resorbed. This process is called remodeling. Bone formation is greater than bone resorption until about age 30, when peak bone mass is reached. After this age, resorption becomes greater and bone density gradually decreases. This decrease intensifies after the age of fifty, especially in women. If bone formation becomes insufficient, bone density continues to decrease and bones become increasingly fragile, leading to osteoporosis.

Risk Factors for Osteoporosis

Individuals with certain characteristics are more likely to suffer from osteoporosis. These characteristics are called risk factors. For osteoporosis, these factors are:

  • Being 65 years old or older
  • Being of Caucasian or Asian descent
  • Having a sedentary lifestyle
  • Having a low body weight
  • Having a family history of osteoporosis
  • Having experienced early menopause
  • Having insufficient intake of calcium and vitamin D
  • Being a smoker
  • Having excessive consumption of caffeine and/or alcohol
  • Having certain diseases (e.g., celiac disease)
  • Taking certain medications (e.g., cortisone)

Symptoms of Osteoporosis

Osteoporosis is generally asymptomatic because the decrease in bone density is very gradual. Symptoms may develop when a fracture occurs. However, some people may never develop symptoms.

Diagnosis of Osteoporosis

Diagnosis is generally made using dual-energy X-ray absorptiometry (DXA), a test that measures bone density.

Prevention and Treatment of Osteoporosis

In general, it is more effective to prevent osteoporosis than to treat it. Indeed, it is more difficult to restore bone density than to prevent its decrease. Prevention and treatment of osteoporosis are similar. They generally include managing modifiable risk factors (e.g., tobacco, alcohol, caffeine), engaging in physical activity, consuming sufficient calcium and vitamin D, and sometimes taking certain medications. Their main goals are to preserve bone mass and prevent fractures.

Physical Activity vs Osteoporosis

Physical activity and exercise help increase bone density. Activities that involve bearing your own weight, such as running, walking, or dancing, apply pressure on the bones and stimulate calcium deposition in the bones. Resistance exercises requiring the use of weights or dumbbells also help strengthen bones. Finally, physical activity also helps develop, strengthen, and maintain good muscle mass, which improves strength and balance and helps reduce the risk of falls and fractures.

Medications for Osteoporosis

Certain medications may be prescribed to slow bone mass loss or to reduce pain.

Nutritional Approach for Osteoporosis

Diet plays an important role in maintaining good bone health. Here are some useful recommendations that can help prevent or treat osteoporosis:

  • Consume a variety of foods rich in calcium daily. Calcium is involved in bone formation, and sufficient calcium intake helps maintain bone mass. Calcium from food sources is preferred. If diet does not meet calcium needs, a healthcare professional can determine if supplementation is indicated.
  • Consume enough vitamin D. Vitamin D allows the body to properly use and absorb calcium. Food sources of vitamin D are limited, and although sun exposure allows the body to synthesize it during summer, supplementation is recommended if diet does not meet needs. A healthcare professional can determine if supplementation is necessary and the appropriate dose.
  • Limit sodium intake. Sodium can reduce bone density by promoting calcium excretion in urine. Processed foods are the main source of sodium in the diet. It is therefore wise to limit their consumption to maintain good bone health.
  • Limit caffeine intake. Caffeine and calcium do not mix well. Indeed, excessive caffeine consumption, more than 400 mg per day (about 2 to 3 cups of coffee), increases calcium loss in urine. Sources of caffeine include coffee, tea, some sodas and energy drinks, cocoa, and chocolate.
  • Limit alcohol consumption and avoid or quit smoking. Like caffeine, alcohol and tobacco can also reduce bone density.

Daily Calcium Requirements for Adults

 

Age Group

Recommended Amount (mg)

Adults 19 – 50 years

1000

Men 51 – 70 years

1000

Women 51 – 70 years

1200

Adults over 70 years

1200

 

Daily Vitamin D Requirements for Adults

 

Age Group

Recommended Amount (IU*)

Adults 19 – 70 years

600

Adults over 70 years

800

*International Units

Some Dietary Sources of Calcium

To meet your calcium needs, be sure to consume a variety of calcium-rich foods daily. Good dietary sources of calcium include:

  • Dairy products with or without lactose (e.g., milk, yogurt, cheese, kefir, etc.)
  • Fortified plant-based beverages (e.g., soy, almond, rice drinks, etc.)
  • Tofu prepared with calcium sulfate
  • White beans
  • Canned salmon and sardines, eaten with their bones
  • Almonds
  • EdamameCertain leafy green vegetables such as kale and bok choy
  • Some Dietary Sources of Vitamin D

Few foods contain vitamin D. The best dietary sources of this vitamin are:

Dairy products with or without lactose, fortified (e.g., milk, some yogurts, etc.)

  • Fortified plant-based beverages (e.g., soy, rice, oat drinks, etc.)
  • Fatty fish such as salmon and sardines
  • Egg yolks
  • References

https://www.unlockfood.ca/fr/Articles/Osteoporose/Des-os-solides-a-tout-age!.aspx#:~:text=Consommez%20suffisamment%20de%20vitamine%20B12,de%20vitamine%20B12%20chaque%20jour

Marie-Noël Marsan, written in 2021.

Marie-Noël Marsan, written in 2021.

 

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