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by Rishma Walji, B.Sc., N.D. and the Osteoporosis Program - University Health NetworkAre you concerned about your bones?
Osteoporosis is a disease of reduced bone mass that can lead to fractures. Approximately 1 in 4 women and 1 in 8 men over the age of 50 has osteoporosis in Canada.
Osteoporosis often progresses unnoticed. Warning signs include:
- Posture deformity "hunch"
- Loss of height "shrinking"
- Reduced ability to perform functions of daily life
- Fracture (not related to trauma)
What are the risk factors for Osteoporosis?
- Female gender
- Age 50 or older
- Caucasian and Asian origin
- Thin, "small boned"
- Past menopause
- Family history of fractures or of Osteoporosis
- Use of certain medications
- Insufficient calcium or vitamin D intake
- Lack of regular exercise
- Smoking
Ways to prevent Osteoporosis:
- Nutrition. Calcium and Vitamin D are essential for healthy bones. A dietary assessment will determine if you are getting enough of these nutrients. In general, optimum intake ranges from 1000 - 1500 mg/day of Calcium, and 400 - 800 IU/day of Vitamin D.
Food Sources of Calcium: Sources of Vitamin D:
- Milk and dairy
- Sunlight
- Calcium fortified Soy products and tofu
- Salt-water fish
- Calcium fortified orange juice
- egg yolk
- yogurt
- broccoli, leafy greens
- Lifestyle modifications. Reduce your intake of "calcium thieves" such as cigarettes, caffeine and alcohol. These substances can result in calcium loss from the body.
Active women are at lower risk for fracture. Exercises such as walking, jogging and weight lifting can increase bone density. Other activities such as tai chi and yoga help with balance in order to decrease the occurrence of falls.
- Start Young. Bone density reaches its maximum between 20-35 years of age and then plateaus until menopause. Ensure that you are getting enough nutrients and exercise while you are still in your reproductive years. This will build a reserve of strong bones before hormonal changes at menopause.
- Other. If you are taking any medications such as steroid medication and others, you should monitor your bone density with the help of your health care practitioner.
Does vitamin K have a role in bone health?
Recent studies have shown promising results with vitamin K and its ability to reduce bone loss. Because of vitamin K's possible interactions with certain medications, individuals on blood thinners should consult with their doctor before attempting to increase their vitamin K intake.
Food Sources of Vitamin K:
- Broccoli
- Brussel sprouts
- Collards
- Lettuce
- Spinach
The University of Toronto is conducting the first and largest study of its kind in Canada, performed in postmenopausal women with low bone mass. The researchers are looking for postmenopausal participants of any age to participate.
Participants must NOT be taking Hormone Replacement Therapy, Bisphosphonates (or any medication that affects bone density), anti-coagulants or very high doses of vitamin A and/or E.
For more information, contact:
Osteoporosis Program - Vitamin K Study
Toronto General Hospital
416-340-4843
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