Bone Health

How is bone structure maintained?

Bone structure is maintained through a dynamic process of remodeling, involving the constant activity of osteoblasts, which build new bone, and osteoclasts, which break down old bone. This balance helps to keep bones strong and dense.

What are biological and modifiable factors that contribute to bone health (both growth and loss of bone)?

Biological factors include genetics, hormonal levels, and age

Modifiable factors encompass nutrition, physical activity, and lifestyle choices such as smoking or alcohol consumption.

How is bone health measured (i.e. what is measured or what is an indicator used to determine if bones are healthy or not).

Bone health is measured using bone mineral density (BMD) tests, which assess the amount of minerals, such as calcium, in bone. This information helps evaluate the strength and density of bones, indicating overall bone health.

What is the timeline for building and/or losing bone density?

Bone density is affected over time, with peak density typically reached in the late 20s to early 30s. After this peak, bone density gradually declines, influenced by factors such as age, hormonal changes, and lifestyle choices.

  What disease(s) is/are related to poor bone health?

Conditions such as osteoporosis and osteopenia are primarily related to poor bone health. Osteoporosis significantly weakens bones, increasing the risk of fractures.

What are major risk factors for developing osteoporosis?

Age, sex (women are at higher risk), family history, low body weight, smoking, excessive alcohol consumption, and insufficient calcium and vitamin D intake.

Which nutrients play an important role in bone health? What are food sources of these nutrients?

Calcium, vitamin D, and magnesium are crucial for bone health. Good sources include dairy products, leafy greens, fish, nuts, and fortified foods.

Which nutrient are American’s more likely to be deficient in? Which nutrient are American’s less likely to be deficient in?

Most common deficiency: Vitamin D

Least common deficiency: Calcium

What are good sources of each of these nutrients? (vitamin D and calcium)

Vitamin D:

Fatty fish, fortified foods, egg yolks, mushrooms, sunlight

Calcium:

Dairy Products, leafy greens, fortified cereals and juice

What may aid or prohibit absorption of these nutrients? (vitamin D and calcium)

Vitamin D:

• Helps absorption: Sunlight, healthy fats.

• Hinders absorption: Lack of sun, aging, certain medications, obesity.

Calcium:

• Helps absorption: Vitamin D, lactose in dairy.

• Hinders absorption: Too much caffeine, salt, oxalates (in spinach), fiber.