Prof.Dr.Hofi Site - Bone Health

Bone Health

Osteoporosis

Is osteoporosis more common in countries where people drink milk?

No, however osteoporosis can seem more common in Western countries for many reasons:

· Many developing countries maintain very few medical registers;

· Egyptians do not consume enough dairy products – less than what the Food Guide recommends on average;

· In Egypt , between the months of October and March, the sun's rays are not strong enough to trigger the skin's ability to synthesize vitamin D, which is essential for calcium absorption;

Bone Nutrients

Why Is Calcium so Important?
What Is Magnesium's Role in Bone Health?
How Can I Get All the Vitamin D That I need?

Why Is Calcium so Important?

Apart from giving strength to your bones, calcium is necessary for many body functions. Practically every cell in your body, including those in your heart, nerves and muscles, relies on calcium to function properly.

In order for your body to function properly, the level of calcium in the blood must stay relatively constant. For this to happen, you need to consume enough calcium throughout the day – otherwise, your blood will "steal" calcium from your bones to maintain the level it requires.

Whatis Magnesium's Role in Bone Health?

Magnesium plays a major role in bone and mineral homeostasis, and magnesium deficiency may be a risk factor for osteoporosis. Still, further research is needed to make recommendations about supplementation. Magnesium is abundant in foods, and the ordinary diet usually provides adequate amounts.

According to Health Dietary Reference Intakes (DRIs), most studies of dietary calcium on magnesium absorption have shown no effect. In fact, increased calcium intake (as much as 2,000 mg) did not affect magnesium balance. Magnesium intake up to 826 mg a day did not appear to alter calcium balance either.

Intakes of calcium in excess (2,600 mg a day) have been reported to decrease magnesium balance. Several studies have found that high sodium and calcium intakes may result in increased renal magnesium excretion. For the levels recommended in the DRI, this interaction does not represent a problem. Recommended magnesium intake for women aged 31 or older is 320 mg. Adequate calcium intakes for women aged 31 to 50 years and those aged 51 years and older are 1000 mg and 1200 mg respectively.

How Can I Get All the Vitamin D That I Need?

Milk is an excellent source of vitamin D, as are fatty fish like salmon or tuna. Sunlight is not a reliable year-round source of vitamin D for people. Those unable to meet their needs through diet should take a vitamin D supplement.

Ideas for Action...

Children and adults up to the age of 50 need 200 IU of vitamin D each day. To meet those needs, enjoy 2 cups (500 mL) of milk (white or chocolate) each day, or a serving of salmon, tuna or sardines. Adults aged 51-70 need twice as much.
Try cooking with milk. Use milk as a base for soups, sauces and puddings. Cooking with milk is a nutritious way to add variety to the diet. Cooking does not change the vitamin D content of milk.
You can get smaller amounts of vitamin D from egg yolks, liver and margarine.
Use a vitamin D supplement when you can't get enough from your diet.

Did You Know?

Vitamin D is needed to help our bodies absorb calcium from foods. Because of this, vitamin D plays an important role in keeping bones healthy and helping to prevent osteoporosis.
Although ultraviolet rays from sunlight trigger the body's ability to produce vitamin D,.
Since sunlight is an unreliable source of vitamin D for some time of the year, a daily dietary source of vitamin D is important. Children and adults up to age 50 need about 200 IU of vitamin D each day; 400 IU is recommended for adults aged 51-70; adults over 70 need 600 IU.¹
The upper tolerable level for vitamin D is 2000 IU/day.
40 IU of vitamin D is equivalent to 1 microgram (ug) of vitamin D.

Do We Produce Enough Vitamin D Through Our Skin From the Sun?
Vitamin D is essential for strong bones. Our skin produces vitamin D from exposure to sunshine.. You need approximately 15 minutes of sunshine from April to October to get sufficient vitamin D.

Except in certain fatty fish like salmon or mackerel, vitamin D is naturally rare in foods. This is the reasoning behind the fortification of fluid milk. By law, fluid milk must be fortified with vitamin D. By ensuring that one of your daily milk product choices is fluid milk, you will be helping to reach your daily vitamin D requirement.

How Do I Know if I Am Getting Enough Vitamin D?
Vitamin D helps the body utilize calcium and phosphorus, necessary for the building of bones. Foods containing vitamin D are fortified milk, fatty fish such as salmon and sardines, and egg yolks.