Kate's Nutrition Tips for Health Bones

As my regular readers are now no doubt aware, good nutrition can play a vital role in the prevention of disease and the reduction of symptoms. Arthritis and osteoporosis cost the NHS billions each year and much can be done to help prevention and alleviate pain. There are many factors to be taken into consideration with these complicated diseases and wear and tear and hereditary factors also have a role to play. I've set out below some statistics and some basic tips on both these diseases to help you.

OSTEOPOROSIS

Almost three million people in the UK are estimated to have osteoporosis. In the UK, one in two women and one in five men over the age of 50 will break a bone mainly because of poor bone health. Osteoporosis costs the NHS and the government £2.3 billion a year - that's a staggering £6 million per day. Osteoporosis is the silent thief that can rob your skeleton of up to 25% of its core mass by the time you reach fifty. Bones become porous due to the progressive loss of minerals, mass and density, which can subsequently result in fractures of the hip, shoulder, ribs, vertebrae, ankle and wrist. Ankle and wrist fractures are common in young middle aged women often after a minor bump or fall. Vertebral fractures are more common in the over 50's and can be debilitating and painful. Women are more at risk of osteoporosis as the female hormones oestrogen and progesterone are protective to women's bones. From the age of 35 onwards women regularly fail to ovulate which leads to minimal production of progesterone, the major hormone for bones. Major risk factors include: an early menopause, anorexia, bulimia, over dieting, over/under exercising, smoking, high alcohol intake and high use of steroids.

The most common treatment for osteoporosis is calcium supplementation and sometimes HRT will still be considered. Both treatments have a sound basis. However they are simplistic approaches to a complex health crisis. Looking at nutrition and mineral balance is key in prevention of this disease. There are for example factors that can affect calcium balance and these can include a lack of: vitamins and minerals, thyroid and parathyroid hormones, oestrogen, exercise, sunlight, or an excess of protein, refined carbohydrates, stress, alcohol and stimulants.

Taking calcium is not the "cure all" answer as calcium absorption is a complicated process. Calcium needs a balance of phosphorous and magnesium to work properly. As junk foods are high in phosphorous and dairy produce high in calcium but low in magnesium, eating these foods in excess can cause an imbalance. Magnesium is needed to absorb and use calcium in the body. Nuts seeds and green vegetables are rich sources of both calcium and magnesium. Vitamin D, the "sunshine vitamin" is vital for absorption of calcium and phosphorus. Therefore calcium, magnesium and phosphorous are all needed in the right balance for healthy bones.

Tips for Osteoporosis

• Take regular exercise, including weight bearing if possible
• Eat plenty of whole grain foods
• Eat plenty of nuts, seeds and vegetables with colour and green leafy vegetables
• Include soya milk and tofu
• Limit the amount of animal protein. Eskimos are typical of a high protein diet. Although they have a low rate of heart disease, they have a high rate of osteoporosis, as their diet is high in seal meat and fish and low in fruit and vegetables
• Avoided junk foods, smoking and limit alcohol and caffeine intake
• Take a good calcium and magnesium supplement plus vitamin D
• Get outside in the sunlight every day
• If you suspect that you are at risk of developing osteoporosis ask you GP for a bone mineral density scan.

If you would like further help with your nutritional questions please contact Kate on 01323 737814 / 722499
www.katearnoldnutrition.co.uk