Factors that Influence Osteoporosis

What are the Factors that Influence Osteoporosis?

Minerals like Calcium, Phosphorus, Magnesium, Potassium and Boron.
Vitamin D
Parathormone
Smoking
Physical activity
Weigh

Calcium : on an average, only 25-30 per cent of the calcium we consume is absorbed. Calcium from milk source is completely absorbed and from green leafy vegetables very poorly absorbed because of the presence of phosphates and oxalates. Similarly calcium from cereals is also poorly absorbed, because of the presence of phytates. Ragi (makra / nachni / Indian Millet) is one of the richest sources of calcium, and polished rice one of the poorest Absorption of calcium is increased in the presence of parathormone, a hormone secreted from the parathyroid glands in the neck, Vitamin D and a protein – rich diet. Calcitonin, another hormone secreted from thyroid glands in the neck, acts as an antagonist by increasing calcium loss through the kidneys. Table 3.1 enlists the calcium requirement for various age groups while Table 3.2 discusses about the sources of calcium. 
From Table 3.1, one can work out the daily calcium requirement, while from Table 3.2 one can find out if the calcium have been highlighted in the table. Calcium obtained from sources like fruits, vegetables and cereals is not well absorbed. People on vegetarian diet, will, therefore, have to increase the intake of foods that contain easily absorbable forms of calcium such as milk products, pulses, sprouts, soya, and ragi. However, non-vegetarian diet is richer in calcium and also the calcium is better absorbed. Fish and marine foods are especially good sources.

Table 3.1 Calcium Requirement for Various Age Groups

Source : National Institute of Health India
· ERT : estrogen replacement therapy

Table 3.2 Calcium Sources and Required Daily Intake (RDI)

Source : Advanced Textbook on Nutrition (Vol II) by Dr. M> Swaminathan


Non-vegetarian diet is richer in calcium and also the calcium is better absorbed. Fish and marine foods are especially good sources of calcium

Table 3.3 shows how to obtain enough calcium from diet and avoid intake of calcium supplements. 
Thus if we consume the food items in the amounts specified, we will be taking in 1,430 mg of calcium a day.
Remaining 70 mg (to give us a maximum of 1,500 mg) can easily be obtained from fruits, cereals and vegetables. Actually cereals, vegetables and fruits will provide at least 1000 mg of calcium, and even if 30 per cent is absorbed, we will get 300 mg, and skimmed milk powder can be excluded from the table. You can make your own table, based on Table 3.2, adding and deleting items according to your taste.

Table 3.3 Calcium Content of Easily Absorbable 
Vegetarian Sources of Calcium

Calcium Supplements :Supplemental calcium reduces bone loss in older women, especially in those who have very low dietary calcium intakes. All calcium supplements irrespective of the compound are poorly absorbed and can cause constipation. Specific needs should be well understood and supplements should be taken according to doctor’s advice. Excessive calcium can interfere with absorption of phosphorus ( which is also useful in preventing osteoporosis) from the intestines.

Phosphorus : Human body contains about 500-600 g of phosphorus, 75 per cent of which is in the bones. Like calcium phosphorus is also required for bone formation. Daily requirement is about 900 mg in adults. Phosphorus is abundantly present in the dietary elements like milk, fish, meat, cereals, pulses and nuts. Dietary phosphorus is better absorbed as compared to calcium. On an average, 70 per cent of the phosphorus from the diet is absorbed. However, high calcium intake and medicines containing aluminium hydroxide that are prescribed for acidity, tend to interfere with its absorption.