Osteoporosis is a chronic disease characterized by low bone mass and an increased risk of fractures and falls. It is most common among older individuals, especially females, and those with a family history of osteoporosis.
There are a lot of ways that you can manage your risk of osteoporosis. Exercising regularly, especially weight bearing exercises like walking, helps to lower fracture and fall risk by improving muscle strength and coordination. Getting enough calcium and vitamin D in your diet ensures that bone mass isn’t broken down to make up for nutritional inadequacies. Other important factors to consider include smoking, alcohol, obesity, caffeine, and salt.
VITAMIN D & OSTEOPOROSIS
In addition to calcium, vitamin D is an important nutrient for bone health.
It is often called the sunshine vitamin because it is made in our skin when exposed to the sun’s UV rays. In the winter months, there are fewer hours of sunlight, meaning that Canadians are at increased risk of vitamin D deficiency and must pay special attention to food sources of this important nutrient.
Vitamin D can be found in milk, eggs, margarine, fatty fish, and some specially fortified foods like orange juice, yogurt, and soy beverages. Adults on average need 600 IU/day, which you can readily obtain in food, but vegans, adults over 50, or those with osteoporosis may benefit from a vitamin D3 supplement. Too much of a good thing is never okay; be sure to speak with a dietitian to find out what is the right amount for you.
FISH & VITAMIN D
Fish are a good source of vitamin D, protein, and iron, and some may also contain omega-3 fats which are important for brain development and may play a positive role in reducing the risk of heart disease, cancer, dementia, and depression. Health Canada recommends having 2 servings of fish each week.
Try canned sardines with crackers as a snack, light skipjack or tongol tuna sandwich for lunch, or baked salmon for dinner this week! What are your favourite ways to eat fish?
MYTH OR FACT: FISH & MERCURY
Myth or fact: All fish are safe to consume
True – sort of…
Natural and human-caused events have led to environmental toxins ending up in our waters. Mercury is one such toxin that affects the nervous system and brain development making it especially dangerous for young children and pregnant or nursing women.
Larger fish such as fresh tuna, shark, swordfish, marlin, orange roughy, and escolar accumulate more mercury in a process known as biomagnification, and should therefore be chosen less often.
To meet your weekly fish servings and contribute to an adequate vitamin D level, choose fish lower in mercury such as salmon, mackerel, herring, rainbow trout, sardines, and skipjack or tongol light tuna.
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