It is reported that almost 1.2 million fractures in the US are caused by osteoporosis

With little research and advice from the doctor, you can prevent and treat this disease.

What is Osteoporosis?

Osteoporosis is a bone disease. In this late age disease, the bone mass is reduced and bone’s microstructure is collapsed.

This damage is so adverse that a minor trauma, like falling from standing height results in a fracture.

It is prevalent in elderly women mainly because they lose major bone mass (cortical and cancellous) during their lifetime.

This disease can be classified as primary and secondary. Primary Osteoporosis is linked with age and decline in certain hormones in the body. Secondary osteoporosis is mainly due to medical conditions or certain medicines that could weaken the bones.

In general, it is primary osteoporosis that is more problematic and frequent.

There are two types of Primary Osteoporosis

• Type I Osteoporosis (Postmenopausal Osteoporosis) Occurs in women after menopause mainly due to a decrease in estrogen level. The decrease in trabecular bones and an increase in bone resorption. Mainly starts in a woman aged 50-70 unless treated. It could lead to spinal and wrist fractures. Female:Male ratio of this type is 10:1
• Type II Osteoporosis (Senile Osteoporosis) This occurs in men and women aged more than 70 but is more prevalent in women. It leads to trabecular bone thinning and can cause hip fractures. Female:Male ratio of this type is 2:1

What causes Osteoporosis?

Bones are continuously breaking down to replace old ones. If there are not enough nutrients in the diet for bone formation than chances of Osteoporosis increase.

In healthy bones, the trabecular bone (spongy bone) have small pores in it. It is protected by cortical bone which wraps around it.

When this disease occurs these pores become larger making the bones hollow. This hollowness is the reason for instant fracture even with minor fall.

The loss of estrogen and androgen secretion seems to be the major culprit for osteoporosis. Peak bone mass is achieved at age 30-35 after there is a decrease in bone mass which becomes rapid after menopause.

Women who enter menopause with large bone mass are at a lower risk. The amount of low calcium and vitamin D in diet during early development is a major risk factor.

Ethnicity, body weight, family history, medical conditions could also trigger osteoporosis.

Symptoms of Osteoporosis:

There are no major symptoms that could point out that one is suffering from this disease. Many people realize they suffer from it when they break a bone from minor trauma.

However, the following signs could point to osteoporosis

• Collapsed or fractured vertebrae
• Bend/Stooped Posture
• Loss of height
• Back Pain
• Easy bone fractures

How to prevent Osteoporosis?

There are a number of ways by which you can prevent osteoporosis and improve your bone health. It is good to start prevention at childhood but it should continue throughout life.

Certain factors can help prevent osteoporosis.

• Getting adequate calcium and vitamin D in the diet.
• Regular exercising.
• Eat food that is good for bone health, like fruits and vegetables.
• Avoid smoking.
• Limit alcohol intake (2-3 drinks per day).
• Menopause women can go for hormone replacement therapy after discussing with their doctor.

If you are already suffering bone loss, discuss with the doctor to prescribe drugs that will slow down bone loss and help in new bone formation.

Diet in Osteoporosis

Your diet could play a major role in preventing or controlling osteoporosis.

Keeping a steady amount of calcium and vitamin D can lower the chances of any bone disease.

Calcium Sources:

There are many good sources of calcium

• Milk
• Cheese
• Yogurt
• Green Leafy Vegetables
• Fish (e.g Sardines)
• Fortified Foods and Juices

Vitamin D sources:

Sun is a good source of Vitamin D but there are also some food sources rich in vitamin D

• Cod Liver Oil
• Oily Fish
• Eggs
• Mushrooms
• Fortified Juices and Cereals

Calcium and Vitamin D recommendations for Osteoporosis

Calcium and Vitamin D are two nutrients whose coordination will keep your bones healthy.

Bones need calcium for their reformation, repairing, and maintenance. While Vitamin D is the nutrient that bones need to absorb this calcium.

National Institutes of Health, had major conference on osteoporosis in 1994 to discuss importance of calcium. Here is the chart for calcium recommendation.

The Vitamin D Recommended Daily Allowance was given by the Food and Nutrition Board (FNB) as follow:

Conclusion

Osteoporos cases are continuing to rise. It is necessary to keep your self aware of the basics.

There are certain treatments available but always ask your doctor first.

The post Osteoporosis: Understanding the Basics appeared first on Wellness Pitch.

Thanks to the lack of public knowledge about the importance of vitamins in diet the deficiency of this vitamin is increasing day by day.

Mainly bone-related problems (osteoporosis and rickets) occur due to lack of this vitamin as it plays an important role in calcium absorption.

What is Osteoporosis?

Osteoporosis is a disease that causes bone mass reduction either due to old age or lack of certain minerals and calcium in the diet. Women and the elderly are a high-risk group but those who have minimum sun contact could also become deficient.

What causes of osteoporosis?

Certain factors are responsible for osteoporosis.

• Menopause
• Lack of estrogens and androgens
• Old Age
• Lack of Vitamin D in the diet
• Lack of Calcium in the diet
• Genetics
• Excessive alcohol intake
• Certain medications and health conditions

How to prevent osteoporosis?

The possible prevention of osteoporosis can be achieved by,

• Regular Exercise
• Avoid smoking and limiting alcohol
• Eating Bone healthy foods (fruits and vegetables)
• Adding vitamin D, calcium and magnesium in the diet
• Using supplements.

What is Vitamin D?

Chemically, like vitamins A, E, and K, vitamin D is also a fat-soluble vitamin.

It has many types, but in human nutrition only two are important.

• Vitamin D2 (ergocalciferol)
• Vitamin D3 (cholecalciferol)

The basic difference between the two is that vitamin D2 is produced in plant sources by UV radiation and vitamin D3 is produced in animals by sunlight.

A further breakdown shows that D3 is more beneficial than D2. The mechanism of vitamin D3 production is almost the same as photosynthesis. The rays from sun synthesis a compound in the body known as cholecalciferol to form vitamin D3.

Why do you need Vitamin D?

In childhood, almost every parent forced a glass of milk in their child’s diet. Their main understanding was that calcium in milk is needed for stronger bones, but what if there is an additional component that is needed in calcium absorption?

That’s right, vitamin D plays a key role in the absorption of important minerals like calcium, phosphate, and magnesium. Ultimately, it is responsible for the formation and maintenance of strong and healthy bones.

Lack of this vitamin cause rickets (soft and bent bones) in children and osteoporosis (weak and brittle bones) and osteomalacia (softening of bones) in adults.

Vitamin D dose for Osteoporosis

The daily intake of vitamin D varies from person to person and is also dependent upon exposure to sunlight.

Food and Nutrition Board (FNB) developed recommended dietary allowance vitamin D for different age groups.

• 0-12 months – 400 IU (10 mcg)
• 1-13 years – 600 IU (15 mcg)
• 14-18 years – 600 IU (15 mcg)
• 19-50 years – 600 IU (15 mc)
• 51-70 years – 600 IU (15 mcg)
• >70 years – 800 IU (20mcg)

Unfortunately, about 50% of the world population isn’t able to fulfill their vitamin D requirement which leads to complications in later life.

But don’t panic, you can still overcome this deficiency by adding following vitamin D sources in your life.

Natural Sources of Vitamin D

Cod Liver Oil

Although a supplement, Cod Liver Oil is one of the best source of vitamin D out there. A single teaspoon (approx. 5 ml) of cod liver oil provides 452 IU (11.3 mcg) of Vitamin D.

This makes up for about 56% of the daily value (DV) for elders and about 75% in adults.

Other than Vitamin D, cod liver oil also provide a high value of vitamin A.

These high amounts of vitamins might sound tempting but before you go and buy cod liver oil, make sure you make an appointment with your doctor first to get their advice.

Knowing little about anything could end up being harmful rather than beneficial.

Oily Fish

All the fatty fish including salmon, sardines, trout, mackerel, and tuna are rich sources of vitamin D. The amount may vary from fish to fish but overall they are an excellent source of this vitamin.

Salmon

This vitamin d rich oily fish have certain varieties. Vitamin D amount varies in all of them. The daily value from 48- 89% per 3 ounces (85 grams) could be obtained from them.

• Canned Sockeye salmon has 716 IU (17.9 mcg) of vitamin D per 3 ounces (85 grams) while the cooked version has 444 IU (11.1 mcg) per 3 ounces.
• Canned Pink salmon has 492 IU (12.3 mcg) of vitamin D while cooked pink salmon has 444 IU (11.1 mcg) per 3 ounces (85 grams)
• Smoked Chinook salmon has 580 IU (14.5 mcg) of vitamin D.
• Cooked Coho wild salmon has 384 (9.6 mcg)

Rainbow Trout

Trout is one of the most popular fish around the world. The people who are fond of seafood must have tried this fish at least once in their life.

The good news is that a variety of trout is rich in vitamin D. This variety is called rainbow trout. A farmed rainbow trout will provide 648 IU (16.2 mcg) of vitamin D per 85 grams (3 ounces) making 81% of DV.

Other than vitamin D, this fish is a good source of vitamin B-12, B-6, magnesium, vitamin A and C.

Tuna:

Canned tuna has gained popularity because of its easy availability and cheap price.

This famous fish is also rich in vitamin D making about 228 IU (5.7 mcg), DV 38%, per 85 gram but due to some harmful effects of this fish (mercury toxicity), it should not be consumed too much.

Other oily fish that have vitamin D in abundance are mackerel (388 IU with 49% DV) and swordfish (564 IU and 70% DV).

Mushrooms

Mushrooms, when exposed to sunlight, are able to synthesis vitamin D just like humans. Unlike humans, it is vitamin D2, not D3. So, it might not be as effective as D3.

Although, the varieties of mushrooms that are treated with UV rays are good sources of D2 providing 316 IU of vitamin D per 35 gram (1/2 cup) making up 40% DV.

Commercially grown mushrooms in dark is a poor source of vitamin D2 as it only contain a minute amount of vitamin.

Egg Yolk

Egg yolks are rich in minerals and vitamins. One large egg contains 44 IU or 6% of the daily value of vitamin D.

As compared to other sources of vitamin D, eggs might not be enough to overcome the deficiency.

The amount of vitamin D is also dependent upon sun exposure, so the hens and eggs exposed to UV light could contain a much higher value of vitamin D than a normal egg.

Fortified Food

By definition, fortified foods are those that originally doesn’t contain certain nutrient unless it is added by an external source.

Many foods are being fortified these days with different nutrients to fulfill nutritional requirements. These also include vitamin D fortified food like the following.

Cereals contain 100 IU or 13% DV per 170 grams. The amount varies from brand to brand

Milk (1%, 2%, non-fat) has 116 IU or 15% DV of vitamin D per cup.

Orange Juice in one cup makes up to 100 IU or 13% DV of vitamin D.

Soy Milk contains 116 IU or 15% DV of vitamin D in one cup.

Conclusion

For better absorption of calcium, it is necessary to add vitamin D in the diet.

Vitamin D will prevent osteoporosis, osteomalacia, and rickets by making bones strong. Sunlight is the best source of vitamin D.

To avoid an abundance of vitamin D in the system, it is good to consult a doctor.

Already taking care of your vitamin D intake? Let us know what worked best for you.

The post Osteoporosis Treatment with Natural Sources of Vitamin D appeared first on Wellness Pitch.

This theory suggests that Vitamin D could be a potential defense against Covid19.

We don’t how much truth this hypothesis holds but that your bone nutrition depends on Vitamin D.

Is Sun your Bone's Best Buddy? Importance of Vitamin D for Skeletal nutrition

This vitamin helps in absorption of calcium in bones and since sun is the major source of this vitamin, it makes it your bones best buddy. This Vitamin along with calcium are base for healthy skeletal nutrition.

Historically, it was a bone disease that led to the discovery of Vitamin D.

For centuries, rickets, a rare childhood disorder, was a major concern for the world. Bones bend and soften in this condition.

Many experiments were conducted and it wasn’t until 1919 that finally a cure for rickets was discovered. In the experiment children with rickets were exposed to UV rays. These rays cured them, not just the part that was exposed to rays but the whole body.

This experiment gave the baseline for the discovery of vitamin D3. Performing the same experiment on adults revealed that osteoporosis and osteomalacia could be prevented too.

Later, cod liver oil also showed a reduction in bone disorders just like Sun.

As time passed, scientists discovered that this vitamin is related to calcium and phosphorus absorption in the body.

Both of these minerals are required in bones and teeth development.

But what is Vitamin D?

Vitamin D is a lipid-soluble vitamin.

Initially known as vitamin A, this vitamin didn’t get its own identity until 1922.

This vitamin is unique as compare to others because it could be obtained from the sun. Therefore, some people call it sunshine vitamin too.

In human nutrition, two types of vitamin D are important.

• Ergocalciferol (Vitamin D2) Found in plants and fortified food
• Cholecalciferol (Vitamin D3) Produced in body and found in some oily fish

The inclusion of vitamin D3 in the diet is overall beneficial than D2.

Although needed in a very minor amount, obtaining it is one of the major hurdles.

The sun might be the easiest and cheapest source of this vitamin, yet about 50% of the world suffers from its deficiency. This might be due to environmental conditions and some other factors.

Sources of Vitamin D

Vitamin D is present in very few foods. It is also fortified in some food. The body can synthesize is when UV rays from sun contract skin.

The dietary sources include;

• Salmon – 444 IU per 85 grams.
• Canned Tuna – 228 IU per 85 grams.
• Cod Liver Oil – 452 IU per teaspoon
• Mushrooms – 316 IU per 35 grams
• Juice (Fortified) – 100 IU per 170 gram
• Milk (Fortified) – 116 IU per cup
• Cereal (Fortified) – 100 IU per cup
• Egg Yolk – 40 IU in 50 gram

Most of the people get this vitamin from supplements and fortified food.

Why is Vitamin D important?

You might be surprised to know that bone nourishment is not the only role of this vitamin.

Recently, researchers are exploring its useful effect on the immune system and cell differentiation.

Bone Nutrition

Calcium is important for bones and teeth development, but it is vitamin D that increases calcium absorption. Additionally, calcium also helps in muscle contraction, nerve impulse, and blood clotting.

All of this ultimately points toward the importance of this vitamin.

Kidneys and GI tracts play an important role in calcium absorption and reabsorption. It is the breakdown of bones that gives calcium to blood.

So, it is necessary to have enough calcium absorption.

When there is not enough calcium absorption, the body will be forced to break down calcium from bones by activating osteoclast. This returns the level of calcium in the blood back to normal but weakens the bone. Resulting in bone disorders.

Cancer Prevention

The American Cancer Society described in Nutritional and physical activity guidelines that there is evidence that shows vitamin D might protect against some cancers. These include skin, colon, breast and prostate cancer

In the human body, the cells divide over and over again. At some point, these cells are differentiated into different types like skin, muscle, nerve, and blood cells.

The cancer cells have the ability to abnormally multiply without differentiation.

Vitamin D can help in the regulation of cell differentiation. It can stop cell growth and start differentiation.

Due to this ability of vitamin D, the researcher is investigating its possible role in protection against certain cancers.

Overall the studies have shown mixed results, but there is still a potential that vitamin D might help prevent cancer.

Role in immunity:

A case study also suggested that vitamin D supplementation might reduce respiratory tract infection in children including pneumonia and influenza.

Vitamin D may possibly target cells of the immune system. Therefore, its deficiency might affect immunity too.

It may possibly increase the secretion of antimicrobial peptides which can increase mucus production.

So it is possible that vitamin D may prevent certain types of flu.

Other Roles

Sunshine vitamin has proven to treat certain other disorders.

• Psoriasis, a skin disorder, could be treated with an ointment containing Vitamin D3.
• If parathyroid glands failed or are removed during surgery, vitamin D supplement can make up for parathyroid hormones (PTH).
• Few pieces of evidence suggest that it may protect again tuberculosis and gum inflammation.

Risk group for vitamin D deficiency

Deficiency of sunshine vitamin results in osteoporosis, osteomalacia, and rickets.

Mainly skin color, sun exposure, medication, alcohol, clothing and diseases could affect its absorption.

Following groups of individuals are at more risk than others:

• Infants
• Adolescents
• Pregnant and Nursing Women
• Elders

Infants need more calcium for skeletal growth.

In adolescents, another rapid growth of bones occurs which requires more vitamin D. A pregnant woman needs this vitamin for fetus development.

People stay indoor during old age and the function of certain organs decreases by age. Therefore, vitamin requirement in elders is greater.

How much dosage is required?

The dietary requirement varies from person to person. Depending on age and certain environmental factors.

To maintain a healthy amount of vitamin D in the body, Food and nutrition board (FNB) has recommended the following intake per day.

• 0-12 months – 400 IU
• 1-70 years – 600 IU
• 70 years and above – 800 IU

In some cases, a dose of 1500-2000 IU of vitamin D is suggested. This is to restore vitamin deficiency in adults.

Some treatments also give 50,000 IU weekly or monthly instead of daily dosage.

Toxicity of Vitamin D

Some people have a habit of stockpiling stuff when they find out that it might be good for them.

This might happen with vitamin D too, but remember your body has limitations too. Always consult a health professional for dosage.

The toxicity causes hypercalcemia. The amount of calcium in blood increase in this condition.

This could result in,

• High Blood Pressure
• Nausea
• Vomiting
• Weakness
• Excessive Thirst
• Calcium deposits in the heart, lungs, kidney and blood vessel
• Kidney damage or failure.
• Death

All these harmful effects might scare you, but fear not, toxicity rarely occurs. Only an overdose of supplement cause toxicity.

There isn’t any case related to toxicity by too much sun. Also, the chances of hypercalcemia are only higher if the amount of calcium (along with this vitamin) is also high in diet.

Conclusion

• There is enough evidence that shows sunshine vitamin is important for skeletal nutrition
• Vitamin D plays an important role in cell differentiation and bone health.
• Deficiency results in bone disorders especially in high-risk groups like elders, infants, and pregnant and nursing women.
• Toxicity is rare but might occur and cause hypercalcemia.

The post How Important is Vitamin D for your Skeletal Health? appeared first on Wellness Pitch.