Everything Mothers Need to Know about Bone Health

Bone health has become very important for working mothers in today’s fast paced world. Bone health depends on dietary supplements along with exercise like walking or playing. Working mothers, those who are breastfeeding their infants and pre-menopausal women have higher calcium supplement requirements than the general population.

Dietary needs for bone health vary with age. Current problems are lack of exposure to sunlight leading to poor calcium absorption due to lack of vitamin-D synthesis in youth. In the middle age and young working population this is again due to lack of vitamin D and exercise.

In the elderly population, it is osteoporosis ie rapid bone loss.

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So how do we address this above issues?

• First of all educate and aware about the dietary foods rich in calcium and vitamin D such as:
• Calcium – Milk, yogurt, spinach, almonds, fish (sardines and salmon), oranges, broccoli, mushrooms, etc.
• Vit D – Fish (sardines, salmon, tuna etc.), cod liver oil, egg yolks, mushrooms and above all sunlight.

Daily requirement chart as below: c

The second stresses the importance of exercise for bone calcium mineralization and demineralization. This above process along with Vitamin D and Vitamin K makes bones strong. Normally our body undergoes bone changes with bone loss followed by new bone formation and deposition. It is a continuous process and exercises are necessary to aid in this process for good quality movement of the bones, be it in the form of walking, running, gym or even dancing. , (a great form of exercise)

Third, the elderly population is a completely different subgroup, with most of them suffering from osteoporosis. Osteoporosis cannot be completely prevented, but the effect that the condition can have can be reduced significantly by education, adequate medical check-up and testing followed by the right treatment.

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Osteoporosis is a condition where there is excessive bone loss due to hormonal imbalance at menopause/aged in women and rapid demineralization process of bones in men above 60 years of age. Recognizing this condition very early is important for prevention and treatment. This can be prevented by hormonal therapy at menopause with drugs such as bisphosphonates. This class of drugs prevents rapid bone loss. However this should be done by a certified doctor with adequate tests done first, like a dexa scan and some simple blood tests. Certain conditions like thyroid and other hormonal imbalances can also be diagnosed properly and weak bones can be prevented.

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