Ensure – Nutrition to Stay Strong and Active
Bones In our body are regularly being broken down and rebuilt in small amounts.1 Upto the age of 30, our bones normally reach peak bone mass and the body creates new bone faster. However, after age 30, the bone building balance naturally shifts and bone loss begins2. Also, evidence shows that 50 million people in India are either osteoporotic or have low bone mass3
The main constituents of bones are calcium and phosphorus, apart from other nutrients like protein, magnesium, copper, zinc, vitamin B, vitamin K4 :
Calcium & Phosphorus:
Our bones store minerals such as calcium and phosphorous, which help keep them strong Calcium is not produced in our bodies, it must be absorbed from the foods we consume. If we do not have sufficient calcium in our diets, it is removed from where it is stored in our bones. Over a period of time, this results in the weakening of bones and may lead to osteoporosis - a disorder in which bones become very brittle5. Nutritionally, Indians consume much lower amounts of calcium (300-500 mg/day) than the ideal daily intake3.
To effectively absorb calcium & phosphorus, our bodies need Vitamin D. Also known as the sunshine vitamin, it is usually generated in our body with exposure to sunlight4. Non-vegetarian foods like fish are rich sources of Vitamin D. Countrywide studies have reported Vitamin D deficiency in as high as 70%–100% of ostensibly healthy individuals.6 Hence it is important to monitor Vitamin D levels in our body & supplement if needed.
Low levels of Vitamin K have been linked with low bone density. In addition, several studies have shown that supplementation with vitamin K results in improvement in bone health.7 New evidence shows that Vit K could:
- Slow down bone loss after menopause in women
- Increase bone strength
- Decrease risk of fractures in people with osteoporosis7
Ensure contains nutrients like Calcium, Phosphorus, Magnesium, Vitamin D and Vitamin K
- Mayo Clinic. Bone health: Tips to keep your bones healthy. Available at http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060. Accessed on Sep 29, 2016
- National Seminar on Importance of Nutrition for Bone Health (India)-Conclusions and Recommendations. Available at http://www.ilsi-india.org/PDF/Conf.%20recommendations/Nutrition/Nutrition%20and%20%20Bone%20Health.pdf(PDF 72KB). Accessed on Sep 29, 2016
- Overmyer L. 10 Ways to Build Healthy Bones (and Keep Them Strong). Available at http://healthland.time.com/2012/10/09/10-ways-to-build-healthy-bones-and-keep-them-strong/. Accessed on Sep 29, 2016.
- AAOS. Calcium, Nutrition, and Bone Health. Available at http://orthoinfo.aaos.org/topic.cfm?topic=A00317.
- International Osteoporosis Foundation : https://www.iofbonehealth.org/news/vitamin-k-may-be-good-for-your-bone-health
- NIH-NIAMS. Why Does Bone Health Matter? Available at http://www.niams.nih.gov/Health_info/Bone_Health/default.asp. Accessed on Sep 29, 2016