Osteoporosis
Definition
Osteoporosis literally refers to the thinning of bone. It is a disease characterized by low bone mass and the deterioration of bone tissue. The bone essentially becomes brittle and easily susceptible to fractures, specifically of the hip, spine and wrist.
Statistics
- Approximately 1.4 million Canadians suffer from osteoporosis.
- 1 in 4 women over the age of 50 years have osteoporosis.
- 1 in 8 men over the age of 50 years have the disease.
The Dietitian's Recommendations for Treatment
Maintaining a diet in calcium can prevent or reduce the risk of developing osteoporosis.
Some Sources of Calcium-rich Foods Include:
- Milk and milk products, including cheese and yoghurt
- Canned salmon with bones
- Sardines
- Almonds
- Dark green leafy vegetables
- Broccoli
Calcium supplementation may be recommended if calcium stores are low or diminished, or if dietary consumption is inadequate. Supplementation is available in a variety of forms.
Obtaining sufficient Vitamin D is also necessary for bone health. The body requires Vitamin D to effectively absorb calcium from the foods we eat. We can obtain Vitamin D from exposing our skin to sunlight as well as from our diet.
Some Sources of Vitamin D Include:
- Fortified milk
- Oily fish - salmon, tuna, herring, sardines
- Liver
- Egg yolk
Smoking is not advised for individuals diagnosed with osteoporosis and moderate amounts of alcohol should be consumed. Another critical recommendation is to maintain regular physical activity to build or maintain strength in bones.
References
Osteoporosis Society of Canada