Bone Health (Influencing factors, necessary vitamins and minerals,
necessary lifestyle change)
Bones, which are found in different shapes and sizes in the body, are the hardest tissue in the body. Bones consist of proteins and minerals. In fact, 99% of the calcium in the body is found in the structure of bones and teeth. It has many functions such as protecting vital organs in the body (brain, heart, etc.), enabling movement, providing structural support to the body, and being a storage area for some minerals (such as calcium). All these functions show us how important bone health actually is.
Imbalance in the composition of the bone causes various health problems in both children and adults. These problems include osteomalacia, osteoporosis, rickets, etc. We can list it as follows.
Bones are considered lifeless because they are hard. However, there is a constant process of construction and destruction in bones. Age and physiological conditions affect production and destruction. During childhood and adolescence, bone formation is very rapid. Production continues until the age of 30, although it slows down. By this age, the mineral content of bone reaches its peak. After this age, destruction begins to outweigh construction. In women, the rate of bone destruction increases due to hormonal changes, especially with menopause. The rate of destruction in men is slower than in women.
Factors affecting bone health:
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Gender
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Nutrition
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Physical activity status
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Genetics
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Race
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Body mass index
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Smoking/Alcohol use
The functions of the bones above, age and I stated that it is affected by environmental factors. This tells us why we need to keep our bones strong. Decreases in bone density increase the risk of fracture. In addition, since bones are the support structure of the body, deteriorations in the body structure occur and the bones bend. As a result of these situations, movements are restricted and frequent falls occur. This process may even lead to a bedridden life. More destruction in older ages and Since we cannot increase the PO capacity (it reaches its maximum capacity until the age of 30), it is very important for our quality of life to fill our stores and strengthen our bones at an early age.
You have often heard that strong bones are mentioned in advertisements for children to consume milk. So we know calcium is important for strong bones. I already mentioned above that 99% of the calcium in the body is found in bones and teeth. Then calcium is essential for strong bones. However, it alone is not enough for bone health. Many vitamins and minerals, from vitamin D to vitamin K, from calcium mineral to magnesium mineral, play a role in bone health. This shows us how important adequate and balanced nutrition is for bone health.
While there are factors that we cannot change, such as gender, race, and genetics, that affect bone health, there are also factors that we can change, such as nutrition, physical activity, and harmful habits. has. We can strengthen our bones by providing conditions such as healthy nutrition, adequate physical activity and sleep, and staying away from smoking and alcohol.
Vitamins and minerals necessary to have healthy bones:
The foundation of healthy bones is actually laid in the womb. The bone density of the baby in the womb is related to the amount of calcium phosphorus passed from the mother to the baby. During pregnancy, an average of 25-30 grams of calcium passes to the baby. When the mother does not receive enough calcium from the diet during pregnancy, this requirement is met by withdrawing calcium from the bones. This may cause bone softening, tooth decay and loss in the mother. When the cord is cut at birth, calcium transfer from mother to baby stops. The baby begins to meet its calcium needs with breast milk. If the mother does not receive enough calcium through her diet, the calcium in breast milk decreases and the baby receives insufficient calcium. As a result, bone health and development in the baby is impaired.
The primary function of calcium is the health and development of bones. The best sources of calcium are milk and dairy products such as yoghurt, kefir, cheese and curd. Apart from these, green leafy vegetables, molasses, sesame, legumes, dried fruits, hazelnuts. Foods such as peanuts and peanuts are also good sources of calcium. These calcium sources should be included in the daily diet. In addition, bones are also rich in calcium. When bones are broken and boiled with vinegar, calcium passes into the water. This bone broth can be used in meals. The absorption of calcium in the body is as important as taking it into the body. Only 20-40% of the calcium taken into the body through food is absorbed. Factors such as the presence of vitamin D, calcium phosphorus balance, the presence of short and medium chain fatty acids, acidic reaction and increased need in the upper part of the small intestines increase calcium absorption. Calcium requirement increases during periods such as growth, pregnancy and lactation. Insufficient vitamin D, calcium phosphorus imbalance, excess fiber, phytic acid and oxalic acid, excessive zinc and aluminum intake, alkaline reaction in the upper part of the small intestines and menopause are factors that reduce calcium absorption. Additionally, excessive intake of protein, sodium, alcohol and caffeine increases urinary calcium excretion. The daily calcium requirement for adults is 1000-1200 mg. The daily calcium need of pregnant women is about 1300 mg.
After calcium, the most abundant mineral in the body is phosphorus, and 80% of this phosphorus is found in bones and teeth. Calcium and phosphorus are inseparable for bone building and health. The best dietary sources of phosphorus are; meat, chicken, fish, eggs, legumes, oilseeds, whole grain products, milk and dairy products. In order for absorption to be high, calcium and phosphorus should be taken in equal amounts. The absorption factors that affect calcium also apply to phosphorus. Physical activity is also one of the factors affecting bone health. The daily phosphorus requirement is the same as calcium.
Vitamin D should not be neglected in bone health. Vitamin D has an important place in the use of calcium. Vitamin D increases the absorption of calcium by stimulating the synthesis of calcium-binding protein. The most effective way to get vitamin D is sunbathing.95% of the vitamin D required for the body is provided by ultraviolet rays in the sun, and the rest is obtained from food. Dietary sources of vitamin D are fish liver oil, oily fish, liver, butter, milk, egg yolk and mushrooms. People who cannot benefit from the sun sufficiently and in winter months when the rays come at an oblique angle may need to use supplements with the advice of a doctor.
Another mineral that is important for bone health is magnesium. It is found in the structure of bones and teeth along with magnesium, calcium and phosphorus. Approximately 60% of the magnesium in the body is found in the structure of bones and teeth. Dried legumes, green leafy vegetables, oilseeds and whole grain products are important sources of magnesium.
Zinc is also one of the minerals necessary for bone health. Zinc is found in both plant and animal foods. The best nutritional sources are liver, red meat, seafood, milk and its products, eggs, walnuts, almonds, peanuts, oily seeds such as pumpkin seeds, dried legumes, bulgur, wheat, mushrooms, okra, asparagus, pumpkin, garlic, spinach, is a pea. However, the absorption of zinc from animal sources is better than that found in plant sources.
Potassium, which is necessary for acid-base balance, is also related to bone density. Potassium improves bone health. It also ensures that calcium remains in the body longer. Legumes, green vegetables such as spinach, lettuce, parsley, hazelnuts, bananas, potatoes, avocados, cauliflower and oranges are foods rich in potassium.
Vitamin C, which is involved in the synthesis of collagen, the protein that holds tissues together. strong> helps strengthen bones. If the body does not get enough vitamin C, bones will be negatively affected. Bones may become weaker and brittle. Citrus fruits such as oranges, tangerines and lemons, bone-friendly vegetables and fruits rich in vitamin C such as green peppers, capia peppers, bell peppers, kiwis, strawberries, cauliflower and parsley should definitely be included in the daily diet.
Vitamin K plays a role in bone health and development by activating the compounds that form bone density. Vitamin K is found in many foods and is also produced by bacteria in the intestines. Dietary sources of vitamin K; Green vegetables such as spinach, parsley, lettuce, broccoli, okra, asparagus, Brussels sprouts, legumes, carrots and fish.
Vitamin A Although it is identified with its health, it is also a necessary vitamin for the development of bones and teeth. Animal sources of vitamin A are fish, liver, butter, eggs and milk. Vegetable sources are orange foods such as carrots, pumpkins, apricots, broccoli, kiwi, spinach, etc.
Vitamin B12 is one of the micronutrients that have an active role in homocysteine metabolism. Homocysteine stimulates osteoclasts, which are cells responsible for the destruction of bone tissue and breaks down bones, but prevents the formation of osteoblasts, which are bone-forming cells responsible for the construction of bone tissue, and collagen, the protein that holds tissues together. High homocysteine level is an indicator of low vitamin B12. Vitamin B12 is thought to be effective in bone health due to its effect on homocysteine. When vitamin B12 is insufficient, bone mineral density and the process of bone formation and destruction are negatively affected. Vitamin B12 is only found in animal sources. Red meat, liver, milk, cheese and eggs are important sources of vitamin B12.
Healthy nutrition is essential for healthy bones. For bone health and development, in addition to calcium, it is necessary to take adequate amounts of phosphorus, vitamin D, magnesium, potassium, zinc, vitamin C, vitamin K, vitamin A and vitamin B12. Nutrition alone is not enough for bone health. It is also necessary to make other changes in lifestyle.
Lifestyle to have healthy bones:
When physical activity is regular, bone formation While the process increases, when it is irregular, the destruction process increases. However, excessive exercise does not provide any benefit, on the contrary, it causes harm. “The World Health Organization recommends that children aged 5-17 should engage in 60 minutes of moderate physical activity a day, including muscle and bone strengthening activities (running, jumping, climbing trees, pulling and pushing activities) at least three times a week, and adults and the elderly should engage in moderate physical activity twice a week.” He recommends that they do 150 minutes of physical activity a week along with muscle-strengthening activities.”
Regular sleep is also important for bone health. Sleeping time is the time when the body repairs itself and rests. It is necessary to sleep 7-8 hours a day and make it regular.
