Recommendations for building and maintaining bone matrix and reducing Essay

Recommendations for building and maintaining bone matrix and reducing the risk of osteoporosis - Essay Example The incidence of fractures increases steeply with age, and is higher among women than men. Bone mass is the chief determinant of bone strength, and the loss of bone occurs silently and progressively, often without symptoms until the first fracture occurs. The size and density of bone are mainly dependent on genetic factors, but lifestyle factors such as good nutrition and regular exercise, the avoidance of smoking and excessive alcohol intake are also crucial to building and maintaining bone matrix (IOF, 2006). In the case of women, bone loss in the spine begins at or shortly before the menopause, and as early as the mid-30s in the femoral neck (Christodoulou & Cooper, 2003). The years following menopause bring about radical depletion in bone mineral density as a result of decreased estrogen levels. Hence, building up a surplus even while bone density is normal at a young age, is considered essential. Bone density increases with the help of preventative therapy â€Å"much more readily before having osteoporosis, let alone a fracture† (Lineback, 2003: 43). The recom mendations for building and maintaining bone matrix and reducing the risk of osteoporosis are as follows: 1. Nutritious Diet: Calcium is a major building block of bone tissue. An adequate calcium intake which meets the dietary requirements has to be ensured at each stage of life (IOF, 2006). The amount of calcium required by the body differs at different stages: the requirement being high in the teenage years with the rapid growth of the skeleton during which time the body’s efficiency to absorb calcium from the food increases. Milk and other dairy products are rich dietary sources of calcium, besides having the additional advantage of being good sources of protein and other micronutrients that are important for bone and general health. Other good food sources of calcium include green