Bone Health

Bone strength is derived from bone quantity, which consists of density and size, and bone quality, which consists of structure, consistency, and turnover.   Adequate nutrition throughout life is needed to achieve; and maintain bone mass, which is dependent upon individual genetic background, and to prevent osteoporosis later in life (Branca and Vatuena, 2001).  Minerals and trace elements (calcium and phosphorus) are involved in skeletal growth as well as magnesium, and fluoride.  Other are components of enzymatic systems involved in matrix turnover are zinc, copper, and manganese.  Studies at the Tufts University indicate that a sufficient protein intake along with adequate calcium supports stronger bone density.  This contradicts the past suggestion that a high-protein diet would deplete bone strength.

Vitamin D plays a role in calcium metabolism; vitamins C and K are cofactors of key enzymes for skeletal metabolism.  Iron is a bone-promoting nutrient because it promotes production of collagen in bone structure.  Mineral balance is also critical: for example, too much iron versus calcium throws off the needed balance.

Studies also suggest that omega-3 fatty acids such as EPS help increase levels of calcium in bone structure.  People who are deficient in certain essential fatty acids (EPA, and gamma linolenic acid [GLA] and omega-6 fatty acid are more likely to suffer from bone loss than those with normal levels of these fatty acids.

Intake of silicon in the form of chlorine-stabilized orthosilicic acid (bioSil) is one brand), which is a more bio available form of the mineral than other dietary sources, may probe to be more effective in enhancing bone density than supplementation with calcium and vitamin D3 alone (Reffett et al, 2003)

Anti oxidant nutrients include vitamin A and C and selenium are also needed.

Some of the recommendations to prevent osteoporosis include:

1. Get the recommended amounts of calcium and vitamin D for age and sex.
2. Maintain a healthy weight
3. Be physically active for at least 30 minutes per day for adults and 60 minutes per day for children.
4. Minimize the risk of fall by check for safety hazards that might contribute to slips and falls.
5. Obtain a bone density test for women over 65 and for other who suffers even a minor fracture after the age of 50 and anyone who takes certain medications or has a disease that causes bone loss.

Good bone health is also associated with good cardiovascular health.

As a health coach and dietitian, I am equipped to assist you in making positive, meaningful and intentional changes toward a more fulfilling life.

My coaching style puts you, the client in charge of the agenda.  You can choose a gentle, firm or strong approach to compliance.  I believe, you are naturally creative, resourceful and whole.  That’s right.  Nothing needs to be “fixed”.   I am not a counselor, but a well trained coach through the Hilton Johnson Certified Health Coach Training Program.

I recognize that every person has a unique set of circumstances. This is why a custom-made plan is necessary for making positive changes in your life.

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Wellness covers many areas – physical, spiritual, emotional, mental, occupational, social, nutritional, financial, sleep, hydration, stress… so we start by checking with areas of interest in your life, then prioritizing goals for improvement. 

It doesn’t matter where you are on your health and wellness journey now because the road invites everyone, and there is no finish line. What matters is that you are ready to take a step forward!

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