Calcium Vitamin D
Calcium Vitamin D
Calcium Vitamin D
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PATIENT GUIDE TO
What is Osteoporosis?
Osteoporosis basically means porous bones. It is a silent disease that is usually not diagnosed until a fracture/s (broken bone/s) occurs. Bone is a living tissue that is constantly being removed and replaced. As we get older, more bone is naturally lost than is replaced, but people with osteoporosis lose more bone than people who do not have the disease. Osteoporosis causes bones to become fragile and therefore they break easily e.g. through a minor bump or fall from a standing position or less. A broken bone as a result of a trip or fall is not considered normal as an adult, even if the fall was on cement or ice. Osteoporosis can affect the whole skeleton, but the most common bones to break are the wrist, spine and hip. One in five men and one in two women over 50 will fracture a bone as a result of osteoporosis and children can also be affected. 90% of hip fractures are due to osteoporosis, yet only approximately 15% of people with osteoporosis are diagnosed. It is a preventable and treatable disease in the majority of cases, but early diagnosis is essential for the best prognosis. A DXA scan of your spine and hips is the gold standard for diagnosing osteoporosis and is highly recommended if you are at risk. The IOS does not recommend any type of heel scan for the diagnosis of osteoporosis. If you have osteopenia (the early stages of osteoporosis), the IOS recommends that you find out if it is mild, moderate or marked osteopenia. Research shows that the majority of fractures happen in the moderate to marked osteopenia range, which is a T score of -1.5 to -2.5. Depending on the cause(s), people who have moderate or marked osteopenia may need to be placed on an osteoporosis medication as well as calcium, Vitamin D3 and daily weight-bearing/ strengthening exercise, to prevent further bone loss and reduce their risk of fracture or re-fracture. It is essential that all cause/s are found and addressed as well as the osteopenia and/or osteoporosis. If you have osteoporosis, Calcium, Vitamin D3, daily weight-bearing/ strengthening exercise, combined with an osteoporosis medication is usually the recommended treatment to prevent further bone loss and reduce the risk of a fracture or further fractures.
What is Osteopenia?
Osteopenia is the early stages of osteoporosis and unless preventative measures are put in place, it can develop into Osteoporosis. Research shows that majority of fractures happen in the moderate to marked osteopenia range.
Only 30% of people aged sixty+ who fracture a hip regain their
independence.
90% of hip fractures are due to osteoporosis. Secondary complications of a hip fracture are: blood clot,
pneumonia or infection.
From age 75+ a person is 25 times more at risk of fracturing a hip. One fractured hip in total costs approximately 31,000, a DXA
scan costs 100
The only signs and symptoms that may suggest that a person may already have developed Osteoporosis are:
Loss of height (more than 2cm), which can be due to the
vertebrae (bones in spine) collapsing.
A broken bone from a trip or fall from a standing position or less. If a hump develops on the upper back and / or the persons head
When the ribs drop down, this will push the stomach contents
forward, causing a pot belly and usually abdominal discomfort. This happens as there is no room for the stomach contents as the ribs have dropped down.
Family History
Research has shown that a family history of osteoporosis is a very strong risk factor for the disease. 80% of your bone is determined by genetics, therefore, if a parent, grandparent or a close family member suffers/suffered from osteoporosis or had a sign or symptom, then you could be at a higher risk yourself.
Asthmatics on steroid inhalers Diabetics Turners Syndrome Klinefelters Syndrome Haemochromatosis Bone Marrow disorders Connective Tissue disease Multiple Sclerosis Parkinsons disease Scoliosis
Aromatase inhibitors for cancer of the breast and prostate GnRh Analogues used in treatment of endometriosis, or cancer of
the prostate
Corticosteroids such as prednisolone, prednisone or cortisone Some Anticonvulsants for epilepsy Post organ transplant therapy Diuretics such as Lasix & Burinex Chronic Heparin or Warfarin Antipsychotic medications such as long term Lithium therapy
Lifestyle Factors
Excessive physiological or psychological stress Low body weight: If you are unsure if you are underweight for
your height, check with your doctor or a dietician.
Lack of regular weight bearing exercise Low daily intake or poor absorption of calcium and /or vitamin D Intolerance to dairy products Vegetarians/vegans who have excessive fibre in their diet and
who do not take the daily amount of calcium, vitamin D and protein
Excessive fibre intake over 40 grams daily Excessive caffeine intake Smoking Alcohol: Women who regularly consume more than 14 units of
alcohol per week and men who regularly consume more than 21 units of alcohol per week are at higher risk. 1 unit is equivalent to a half pint of beer, 1 small glass of wine or 1 measure of spirits.
Secondary Effects
Those who are wheelchair-bound, bed-bound or who have
impaired mobility for more than six weeks or longer e.g. people with Cerebral Palsy, amputees or those who have had a stroke.
First period after age 15 Irregular or no periods for more than four months, not due to
pregnancy
Natural menopause i.e. ovary/ovaries removed/ hysterectomy Endometriosis Depo Provera contraceptive
should be on the daily recommended amounts of calcium and vitamin D3 throughout life.
Calcium
Calcium is the most common mineral found in our bones and helps to give bones strength and rigidity. It has been said that osteoporosis is a childhood disease that manifests itself in adult years. As children, it is necessary to grow a strong healthy skeleton that will last a lifetime. Calcium is also particularly important at the time of menopause, because calcium absorption slows down, due to low levels of oestrogen. Studies on older adults show that adequate calcium intake and vitamin D3 can lower the risk of fractures. A deficiency in Calcium can cause bones to become brittle on the inside and therefore they break very easily. Every cell in our body, including those in the heart, nerves and muscles rely on calcium. Calcium is necessary for your body to form blood clots. NOTE: Calcium alone is not enough to treat bone loss and is not a substitute for drug therapies that treat bone loss. NOTE: It is essential that calcium is taken in conjunction with Vitamin D3, no one should just be taking calcium.
Calcium Sources
You need to ensure that the food you eat is rich in calcium. Dairy products are one of the best sources of Calcium especially the fortified milks, not only do they have calcium but also have vitamin D. The best sources of calcium are milk, cheese and yoghurt. Bread, nuts and any fish where you can eat the bones (e.g. sardines and tuna) also contain calcium, as do some dark green vegetables. Some brands of orange juice and most breakfast cereals have added calcium.
CALCIUM CHART
The table below gives an indication of the calcium content in everyday foods. Choosing calcium rich foods will help maintain a healthy skeleton. Food Whole milk Semi-skimmed milk Skimmed milk Soya milk Goats milk Low-fat yoghurt Cheddar cheese Cottage cheese Boiled broccoli Baked beans Large orange Dried apricots Brazil nuts Whitebait (fried) Salmon (tinned) Tofu Milk chocolate Ice Cream Weight 190ml 190ml 190ml 190ml 190ml 150g 28g 112g 112g 112g 1 100g 100g 56g 56g 100g 56g 112g Calcium (mg) 224 231 235 25 190 225 202 82 45 59 58 170 170 482 52 480 123 134
The servings below, each contain between 250-300mg of calcium. Pregnant women and teenagers require 1200mg/day of calcium and will need at least 5 of these servings to get the recommended daily intake.
Vitamin D3
Vitamin D3 is an essential part of preventing and treating Osteoporosis. There are several forms of Vitamin D, however in order to maintain healthy bones your body requires the recommended daily allowance of Vitamin D3. Without Vitamin D3, calcium will not be absorbed by your body, which could affect the formation of healthy bones and teeth. Vitamin D3 also helps to regulates cell growth and the immune system. Vitamin D3 is often referred to as the sunshine vitamin. It is critical for calcium absorption as it increases the bodys ability to absorb calcium by as much as 30-80%. When a persons skin is exposed to ultraviolet B rays, the skin makes vitamin D. Vitamin D is a fat-soluble vitamin that when consumed or made in the skin, can be stored in the blood and body fat, for several months. The most important source of vitamin D3 is from the action of sunlight on the skin. Approximately 10-15 minutes of sunlight a day (depending on skin type), on the face and arms during the summer months will enable the body to store vitamin D3. However, it is very important to avoid over-exposure resulting in sunburn, as we are all aware of the damaging effects of the sun, especially in terms of skin cancer. NOTE: Wearing sun block, make up and/or moisturizers with sun block in them continuously, will stop vitamin D3 absorption or burkas for religious reasons. A growing number of human metabolic, epidemiologic, and animal studies are indicating that low levels of Vitamin D, appear to be linked to the following conditions: Immune function diseases such as: Type 1 diabetes, multiple sclerosis and rheumatoid arthritis. Some cancers (breast, colon and prostate) but further research is required to prove/understand these links. Low levels of Vitamin D have been linked with TB and causes osteomalacia in adults. A Vitamin D deficiency is thought to mimic the aches and pain symptoms of fibromyalgia. Babies who are just fed breast milk, consume little vitamin D3, especially if the mother is vitamin D3 deficient. Children who are Vitamin D deficient are at risk of developing Rickets. Some reports have suggested that a number of cases of nutritional rickets have reemerged in Ireland in the last few years. The HSE has implemented
a policy that all infants (0-12 months) should be given a daily vitamin D3 supplement of 5 micrograms vitamin D3, in keeping with Department of Health policy and FSAI recommendations.
Senior citizens ability to produce vitamin D3 in their skin from the sun, is reduced with age and they are less able to convert it into the Vitamin D hormone that the body needs. People who are obese are at risk of low Vitamin D levels, as body fat has a tendency to hold onto vitamin D, thus reducing its overall availability to the rest of the body. Those with darker skin (eg. Africans) do not absorb vitamin D3 from the sun, as easily as lighter skinned people. Vitamin D3 supplementation has been shown to reduce the risk of fracture and falls and improve muscle function in senior citizens, especially when combined with calcium. The efficacy of prescription osteoporosis treatments is maximized by osteoporosis patients getting the daily recommended amounts of calcium and vitamin D3. Lack of absorption of vitamin D can occur in gastrointestinal disorders such as Coeliac Disease (Gluten sensitivity), Crohns and Ulcerative Colitis or Primary biliary cirrhosis. Note: People who get the blood test for Coeliac disease and are negative. A person can be gluten sensitive but not a true Coeliac, therefore if a test is negative for Coeliac disease but symptoms persist, a gluten free diet may reduce or eliminate symptoms.
Coeliac/Gluten sensitivity Symptoms a person can have one or more of these problems:
Bloating of stomach (after food, especially white bread, pasta,
cakes, beer - Foods that contain gluten).
Stomach pain Diarrhoea (Bad smell, loose stools, stools float in toilet, lighter
colour)
Constipation Mouth ulcers Chronic tiredness Anaemia Weight loss, bone pain, moodiness or depression
Eating oily fish twice a week can help to supply your vitamin D
requirements, depending on the portion size.
Dairy products, margarine, eggs and chicken livers. A lot of milk products and margarines are fortified with vitamin D. Breakfast cereals, soya milk and rice milk may also be fortified
with vitamin D. NOTE: Please check individual labels for vitamin D amounts as they can vary.
To determine how much vitamin D is needed from food and supplements, the following should be considered:
Your age, as you age your ability to produce Vitamin D from the
sun is reduced.
The time of year - Summer or winter Where you are living - What latitude The amount of time you spend outside in the sun Use/level of sunscreens Make up - Blocks Vitamin D and many have sun block in them Skin moisturizers that contain sun block Your skin color - darker skinned people absorb less Vitamin D
from the sun
Babies skin is very sensitive to the sun and should not be exposed
to direct sunlight
Tablets are usually taken twice a day, once in the morning and
once in the evening, and can be chewed and swallowed with or without water. Directions will also be on the packet For example: Osteofos D3 drink once daily Calcichew D3 Forte chewable tablet twice daily Ideos chewable tablet twice daily Osteocare chewable tablet twice daily
Take with food to help absorption Do not take at the same time as your osteoporosis prescribed
medication or with any other supplements
Vegetarians/ Vegans
Vegetarians with a low intake of calcium, as well as vegans, need to calculate their average daily intake of calcium from food sources and may have to maximise their intake by taking a calcium supplement. Vegans should use milk substitutes that are fortified with calcium like soya and rice milk. A calcium and vitamin D supplement should also be taken if intake is low.
DXA Scanning
If you have one or more risk factors, we recommend that you speak to your doctor about your risk of breaking a bone. A DXA scan of your spine and hips is the gold standard for diagnosing osteoporosis and is highly recommended if you are at risk. Otherwise you will not know whether or not you have osteoporosis as it is a silent disease. Based on your results, you can then help prevent its onset or if you have osteopenia/osteoporosis, you can prevent further deterioration and increase your bone strength. If your DXA scan is negative, it is essential that you ensure to take the daily amounts of calcium, vitamin D and weight bearing exercise to prevent developing osteoporosis.
If you would like more information on Osteoporosis for yourself or a family member please contact:
The Irish Osteoporosis Society 12 Burlington Road, Garden Level, Dublin 4. Low call: 1890 252 751 Tel: 01 637 5050 Email: info@irishosteoporosis.ie www.irishosteoporosis.ie
Telephone No: Email: I wish to join the society I wish to renew my membership
Receive more information from the Irish Osteoporosis Society Attend a 1-evening information class on Osteoporosis Volunteer time for the Irish Osteoporosis Society Promoting Osteoporosis awareness in my area Participating/selling raffle tickets for the Irish Osteoporosis Society Information on Legacies I enclose the following subscription: 25 Charity Member Name: Address:
Telephone No:
Email:
In addition, I would like to make a donation to the Irish Osteoporosis Society in the amount of: 1000 50 Other 500 25 250 10 100
Payment Details Payment: please make cheques/PO payable to: The Irish Osteoporosis Society and crossed Account payee only. Cheque Postal Order Visa MasterCard Laser
Please send this form and appropriate amount to: The Irish Osteoporosis Society, 12 Burlington Road, Garden Level, Ballsbridge, Dublin 4. Tel: Tel: Fax: Email: Web: Lo-call 1890 252751 01 637 5050 01 6680098. info@irishosteoporosis.ie. www.irishosteoporosis.ie
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For more information, contact:
Irish Osteoporosis Society,
12 Burlington Road, Garden Level, Ballsbridge, Dublin 4 Tel. (Lo-Call): 1890 252 751 / 01 637 5050 Fax: 01 668 0098 Email: info@irishosteoporosis.ie Web: www.irishosteoporosis.ie
Supported by an unrestricted educational grant from A. Menarini Pharmaceuticals Ireland Ltd.