chapter 9-nutrition
what % of calcium in the body circulates in the blood and plays vital functions
1
what is the RDA intake for calcium for age 51+
1200 mg/day
what does DEXA measure?
BMD
what is a normal T-score
above a -1.0
when is osteoporosis often diagnosed?
after a fracture/DEXA scan
primary prevention of osteoporosis begins when
early in life with proper diet and exercise
what is the osteoporosis T-score
below -2.5
what are the micronutrients
-phosphorus -vitamin K and C -magnesium -fluoride -boron -iron -zinc
what are risk factors of osteoporosis that you can control(modifiable)
-physical inactivity -underweight -smoking -excess alcohol -caffeine -protein -high sodium
list the age groups that are most at risk for calcium inadequacy
-adolescent teens especially female athletes -elderly -post menopausal women -lactose intolerant
what are risk factors of osteoporosis that you can't control(non-modifiable)
-age -gender -body type -heredity/genetics -low estrogen levels, Asian, Caucasian, medications
what are the primary functions of calcium in the human body
-bone matrix -nerve function -cellular metabolism -muscle contraction -blood clotting
what is the female athlete triad composed of
-energy deficient -low bone mass -menstrual disturbance
good vitamin D status does what
-lower CVD and HTN risk -prevention of infection and atherosclerosis -reduced risk of cancer, inflammation, and autoimmune disorders(type 1 diabetes) -increase insulin effectiveness
when you up your calcium intake you:
-lower your cancer risk -lower blood pressure -lower risk of kidney stones
what is the RDA intake for calcium for ages 19-50
1000 mg/day
what is the RDA intake for calcium if you are an adolescent
1300 mg/day
how long does it take in the sun to manufacture vitamin D
20-30 mins
what is the UL intake for calcium
2500 mg/day
you should have no more than ___ mg in dose of calcium supplementation
500
what does osteoporosis mean?
porous bome
what is vitamin D sometimes called
the sunshine vitamin
what is the bone health function of iron
enzymes and regulates bone structure and strength
a measurement of the amount of calcified tissue in grams per centimeter squared of bone tissue and scaffolding
bone mineral density (BMD)
what are osteoclasts
break down bone density and calcium in bone matrix(releases into blood stream)
what are osteoblasts
build bone density and lays down calcium
plays a role in blood clotting, muscle contractions, and citric acid cycle
calcium
the most abundant mineral in your body?
calcium
least expensive calcium supplement and the primary ingredient in tums
calcium carbonate
calcium supplement that reduces stomach acid
calcium citrate
if there is not enough calcium, the osteoclasts will pull some minerals out of bones to _____
keep blood level where it needs to be
what does vitamin D do
lays down calcium and optimizes calcium out of gut
is osteoporosis more common in males or females?
males
what is the bone health function of boron
may enhance calcium absorption and estrogen metabolism
what is the bone health function of phosphorus
mineralized bone structure
bone tissue is dismantled at one site and built up at a different site
modeling
are dairy products essential for bone health
no
what is osteopenia?
reduced bone mass; less severe condition of osteoporosis
bone tissue is degraded and built up at the same location
remodeling
what are good vitamin D sources
spinach, oily fish, and mushrooms
what is the bone health function of vitamin K
stimulates bone remoldeling
is there a higher risk of kidney stones when calcium is from food or supplements?
supplements
what hinders vitamin D
too much body fat and not enough sunlight
what is the bone health function of fluoride
tooth enamel
the bone that is the scaffolding inside the cortical bone
trabecular
true/false: bone adapts to mechanical stress
true
true/false: exercise must be weight-bearing
true
true/false: it is inevitable that you will lose bone mineral density as you age
true
true/false: osteoporosis is a childhood disease with old-age consequences
true
true/false: the RDA says when your bones are still growing the need for calcium is at the highest?
true
true/false: the more weight you carry the stronger, denser bones you will have
true
true/false: vitamin D is classified as both a vitamin and hormone
true
true/false: women with low vitamin D status have c-sections more often
true
what is Rickets
vitamin D deficiency in children
what is osteomalacia
vitamin D is adults; means soft bone
what is the osteopenia T-score
-1.0 to -2.5
what % of the body's calcium is in the bones and teeth
99
what is the secondary prevention of osteoporosis
DEXA scan shows you have it and you do all the things you need to do to prevent any further bone loss
what does DEXA stand for?
Dual Energy X-ray Absorptiometry
what is calcium regulated by
PTH, vitamin D, and calcitonin
