The National Osteoporosis Foundation of South Africa (NOFSA), together with the International Osteoporosis Foundation (IOF), is once again urging South Africans to speak up and speak out for their bones.
“In the past years the emphasis during WOD has been on highlighting risk factors and the importance of exercise, in 2008 and 2009 the focus still remains on awareness but we are also encouraging people to act, and literally stand tall for their bones” said Tereza Hough, CEO of NOFSA.
Osteoporosis affects potentially 4.6million South Africans, and like any other terminal illness it requires South Africans to stand together in creating awareness and alleviating this ‘silent pandemic'. The fatalness of osteoporosis is widely understood, but neglected by government and private insurance companies. NOFSA, through the Stand Tall campaign, does not only aim at mobilising the general public but also at lobbying the big corporates.
“Although this year's campaign is aimed at mobilising people to speak out to the big corporates, it remains of utmost importance that the public maintain their healthy lives, through continuing the intake of balanced diets containing protein, carbohydrates, essential vitamins and minerals,” Tereza added.
Tereza elaborates by answering some critical questions regarding the issues of nutrition and milk to bone health.
Calcium is the most important composition of bone tissue and approximately 99% of calcium is stored in the bones and teeth. Vitamin D's essence lies in the development and the maintenance of bones, through assisting the absorption of calcium from food in the intestines to the bones as well as ensuring the formation of bone tissue and that the relevant minerals are provided.
Part of our ongoing message is to stress the importance of a balanced diet in order to effectively combat bone loss and osteoporosis. Protein (milk is a key source) is essential for maintaining bone health and also plays a major role in the healing of osteoporotic fractures. A rough estimate of about 1gram per kilogram body weight per day is thought to be sufficient. Alkali rich foods like fruit and vegetables are also important to maintain a healthy balance between these key nutrients.
Vitamin K is needed for the production of osteocalcin as well as guaranteeing its functionality. Osteocalcin is the second richest protein in bone after collagen, and is required for the mineralisation of bone. Low dietary intake of vitamin K can cause an increase in the risk of fragility fractures in the elderly. Vitamin K can be found in foods such as lettuce, spinach, cabbage and kale, liver, and some fermented foods such as cheeses and natto.
If there is a reason for not absorbing magnesium e.g.diabetes, alcoholism and malnutrition, magnesium should be supplemented if blood levels are found to be low.
Magnesium is important to maintain the calcium balance in bone and also to help with the formation of bone mineral. Zinc on the other hand plays a crucial role in regulating bone turnover.
Good nutrition alone will neither prevent nor cure osteoporosis, but in the context of a bone friendly lifestyle it is the more pleasurable and less onerous task. Remember to also do weight-bearing exercise, stop smoking, and limit alcohol intake.
