Definitions
What is a bone?
Bone is living tissue that makes up the body's skeleton
How much calcium do you need per day?
After age 50, adults need approximately 1200mg of calcium per day.
1 cup of 1% milk has approximately 305mg of calcium.
1 serving of non-fat greek yogurt has approximately 110mg of calcium
How could Diabetes impact your bones?
Diabetes causes increased blood sugar and insulin resistance. This can cause less energy (food) for your osteoblasts (your bone building cells). This can increase the risk for fractures.
Diabetes can also cause blood vessel damage over time which can impact the way bones receive blood. Heightening fractures risk and making it harder for bones to heal.
Controlling blood sugars through physical activity, nutrition, mental health, and/or medications are key!
Can you name an example of a long bone?
Femur, humerus
How does Vitamin D help your bones?
It helps your bones absorb calcium.
Vitamin D is found in many food sources including fish, egg yolks, fortified milk/dairy products, and bananas.
How can Chronic Kidney Disease impact your bones?
Kidneys are important for regulating blood pressure and for removing things from the blood and disposing of them through the urine. When a person has kidneys that are inflamed or damaged for various reasons this can impact the balance of calcium (important mineral for bone building) in your blood.
Your kidneys also help convert Vitamin D to a different form which helps your body absorb calcium.
For those of us with high blood pressure, this is one of the greatest controllable factors in protecting our kidneys…
How many bones are in an adult human body?
206
Does exercise help your bones?
Yes!
Physical activity strengthens bones and can help slow bone loss.
Canadians are recommended to get 150mins of moderate-intensity exercise per week inclusive of
2x resistance training a week; 6-8 exercises per session. Focus on higher number of repetitions versus higher weight. Resistance training is of higher benefit to your bones!
How does a sedentary lifestyle impact bone health?
Specifically decreased resistance training; and resistance means making it slightly harder for your bones and muscles to work; or moving against a force.
Simple activities can help keep your body moving. Walking to the dining room, attending the exercise classes.
2x resistance training a week; 6-8 exercises per session. Focus on higher number of repetitions versus higher weight.
What is Osteoporosis?
A type of bone disease that develops as a result of decreased bone density.
This can happen what too much bone is destroyed or not enough new bone is made (or both)
Contrary to popular opinion, having a higher weight can actually improve bone mineral density through increased force on your bones. This helps cells and receptors receive a signal saying "Hey, wake up! It's time to make more cells so we can lift the heavy stuff!"
Increased fat tissue however, is not the same as increased weight. Fat tissue specifically, increases inflammatory markers and increases porosity of bone which can lead to increased fall risk.
How does smoking impact bone health?
Smoking significantly decreases bone density by hindering the production of bone-building cells (osteoblasts), reducing the body's ability to absorb calcium, and disrupting hormone balance, leading to increased bone loss and a higher risk of osteoporosis and fractures; essentially, smoking makes bones weaker by impairing their natural renewal process.
What is arthritis?
A disease that causes damage to joints resulting in pain. There are many types of arthritis but a common type is osteoarthritis where the cartilage between joints is worn down and can cause bone to rub on bone
How to monitor and screen for your bone health?
1) Monitor your own feelings about your body! If you're noticing you are having a hard time lifting things at home, pain, moving, or doing things you normally didn't find difficult; make note! And bring that to your next appointment.
2) Talk to your doctor :)
Things your doctor will ask you about to assess your bone health include:
- hip fracture risk or history of hip fracture
- rheumatoid arthritis (not the same as osteoarthritis)
- secondary conditions contributing to bone loss (osteoporosis, chronic health conditions)
- current smoking
- alcohol intake about recommended level
How do you prevent and keep yourself safe from falls?