May is National Osteoporosis Awareness Month, and health and wellness professionals across the US are working to raise awareness of this disease. I’ll begin this blog with a brief description of osteoporosis followed by a mini-quiz about nutrition choices that affect bone health.
What Is Osteoporosis?
Osteoporosis is decreased bone mass leading to fragility, loss of strength, and increased fracture risk. A related disease, osteopenia, is decreased bone mass but not to the extent of osteoporosis. Osteopenia doesn’t always lead to osteoporosis but is an early warning sign.
What’s the Big Deal About Osteoporosis?
Osteoporosis leads to fractures, which can be a debilitating and life-limiting event. 1 in 2 women and 1 in 4 men over age 50 will break a bone due to osteoporosis.
Here’s the Quiz!
True or False: Calcium is the most important nutrient for bone health.
Answer = False. While calcium is important, it is one of many nutrients needed to keep our bones strong. Vitamin K (leafy greens), magnesium (nuts and seeds), potassium (beans, seeds, nuts, salmon), and vitamin D (from sunlight along with mushrooms, fortified dairy, eggs, and salmon) all play a key role in bone health.
True or False: Leafy greens and green vegetables are good sources of calcium.
Answer = True. However, not all greens are equally good sources due to bioavailability (e.g. the ability of calcium to be absorbed). Good choices are kale, Bok choy, mustard greens, and broccoli. More calcium can be absorbed from these vegetables than from traditional dairy products.
True or False: A cup of coffee in the morning can negatively impact the body’s ability to absorb calcium.
Answer = False. While high amounts of caffeine (e.g., 6+ cups a day) may have this effect, it’s fine to enjoy a cup of coffee or two without worrying about calcium absorption.
True or False: Supplements like calcium carbonate and calcium citrate work the same.
Answer = False. Calcium carbonate relies on stomach acid to be absorbed, so this supplement should be taken with a meal. Calcium citrate can be taken on an empty stomach.