November Issue 2021 - Bone Health

Bone Health DID YOU KNOW INACTIVITY CAUSES LOSS OF BONE?

CALCIUM AND VITAMIN D!

Proper intake helps in improvement of bone.

Read to know more.

TEETH HEALTH LOOSING BONE AROUND MENOPAUSE

How minerals & calcium play an important role?

Here's how to prevent that!

NOVEMBER ISSUE 2021

TEAM EDITOR IN-CHIEF/ BANSARI RAO CO- EDITORS / SONU MISHRA, DR. DVIJ MEHTA WEBSITE / NUTRITIONINSIGHTS.IN CONTRIBUTORS / DR. MINELLY RODRIGUES / NEHA GARG / DR. SHILP SHAH / DR. PURVI DOSHI / BHOOMI SHAH / RAJESHWARI PANDA / RABIA MISTRY MULLA / NANDITA DHANAKI / CHAITRALI GOPINATH KHARAT / RIDDHI SHAH / NIKITA SINGH / RUCHI JAIN / NOURISH 1OOO DAYS / DR. MANSI PATIL

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EDITOR NOTE

WELCOME Hello readers, We welcome you to another issue of Nutrition Insights !

A very happy diwali and a happy new year! We welcome you back with us to another issue of nutrition insights. In this issue we talk about where, we humans, get our structure and integrity from. Bones!

Bones are just more than scaffolding that holds the body together. They come in all sizes and shapes. Bones not only provide support for our bodies but also help form our shape. To keep your bones strong and healthy over time, you need to eat well, get exercise, and make other good health choices.

In this issue we talk about bone health, their growth and development and what our bones are made of. We also shed light on the importance of Calcium and Vitamin D and also how important they are for bone growth and maturation. The issue also features articles on post menopausal importance on bone health, gives you insights on how and why exercise is important for healthy bones and bursts some common myths associating bone health.

Towards the end of the magazine we also share some enticing, easy to make, healthy recipes. You also get a chance to feature your recipes in our upcoming issues.

Hope you enjoy reading this issue and gain more insights about nutrition.

Happy Reading!

contents nutrition insights | november issue | 2021

06

22

08

By Dr. Minelly Rodrigues

By Rabia Mistry Mulla

By Neha Garg

ROLE OF CALCIUM AND VITAMIN D IN BONE HEALTH

11

ESSENTIAL MINERALS FOR YOUR TEETH

By Dr. Shilp Shah

14

BENEFITS OF EXERCISE ON BONE HEALTH

By Dr. Purvi Doshi

20

MINERALS FOR BONES

By Rajeshwari Panda

MYTHS & FACTSAROUND BONE HEALTH

16

FOODS IN BONE HEALTH

IMPORTANCE OF BONE HEALTH AFTER MENOPAUSE

19

FOOD STORY -AMLA

By Bhoomi Shah

By Nandita Dhanaki

26

24

By Chaitrali Kharat Riddhi Shah Nikita Singh Ruchi Jain

Articles

RECIPES

RESEARCH

ROLE OF CALCIUM AND VITAMIN D IN BONE HEALTH Dr. Minelly Rodrigues Assistant Professor Department of Foods, Nutrition and Dietetics College of Home Science, Nirmala Niketan NAAC Accredited A+ Grade (affiliated to University of Mumbai) Maintaining bone health and preventing osteoporosis needs comprehensive management, as Bone mineral density starts to decline by the age of 50

Bone growth development

and

Bone formation begins in the early stages of embryonic development. The chief cells involved in bone formation are the osteoblasts and osteocytes. Osteoblasts are required for bone synthesis and mineralization whereas osteocytes help in maintenance of the bone matrix.

During childhood and adolescence, much more bone is accrued than withdrawn, so

the skeleton grows in both size and density. By age 18, skeletal growth is nearly complete, with minor accumulations in bone density occurring until about age 30.

Bone mineral density starts to decline by the age of 50 and this trend persists throughout life.

The gradual decline in bone mineral density associated with ageing results in osteopenia and osteoporosis.

These have been recognized as serious public health

issues.

Osteoporosis is considered to be a silent disease because bone loss occurs without any signs or symptoms. The most common sites of osteoporotic fracture are the hip, humerus, wrist, and spine.

Among these fractures, hip and spine fractures are considered to be the most serious as these individuals have difficulties performing tasks of daily living, necessitating extra care.

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IMPORTANCE OF BONE HEALTH AFTER MENOPAUSE Neha Garg (Temporary Assistant Professor, Department of Foods and Nutrition, The Maharaja Sayajirao University of Baroda) Our bones are made of collagen which is a protein that gives it a flexible framework.

Calcium phosphate mineral complexes make them hard and strong whereas living bone cells remove and replace the weak section of bones, thus making them flexible and strong. Bone remodeling is a dynamic process that repairs microfractures and replaces old bone with new bone. The normal bone remodeling process consists of five phases; the resting phase, the activation phase, the resorption phase, the reversal phase, and the formation phase.

In the activation phase of remodeling, osteoclasts are recruited to the surface of the bone.

In the resorption phase, osteoclasts generate an acidic microenvironment between the cell and the surface of the bone, dissolving or resorbing the mineral content of the bone. In the reversal phase, osteoclasts undergo apoptosis, and osteoblasts are recruited to the bone surface, and in the formation phase, osteoblasts deposit collagen which is mineralized to form new bone (Gallagher &Tella, 2013).

This process is regulated by parathyroid hormone, calcitonin,

1, 25(OH) 2-vitamin D3, and estrogen. There are two phases of bone loss in women. The first starts at menopause occur predominantly in trabecular bone. It results from estrogen deficiency and leads to a disproportionate increase in bone resorption as compared with formation. After 4–8 years, the second phase exhibits a persistent, slower loss of both trabecular and cortical bone, and is mainly attributed to reduced bone formation (Roger et.al, 2002).

During the menopausal transition period, the average reduction in BMD is about 10%. Approximately half of women lose bone even more rapidly, perhaps as much as 10%– 20% in 5–6 years around menopause (Xia-Ji& Yu, 2015).

Studies have shown that lack of exercise, less active lifestyle, low socioeconomic status, low per capita income, less knowledge of osteoporosis and related nutritional care, osteoporotic, inadequate calcium intake coupled with high fat intake accounted for general risk factors of osteoporosis.

Source: https://www.the-sun.com/health/3801158/howmenopause-affects-whole-body-head-to-toe/

It showed that a high dose of calcium and vitamin D3 coupled with a mega-dose of vitamin D3 is

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Nourish 1000 Days is a premiere organization that focuses on the entire spectrum of the first 1000 days of life (from conception to two years). We provide counseling during antenatal, perinatal and postnatal periods regarding optimum nutrition practices for mothers and the baby based on scientific evidence and traditional wisdom.

ESSENTIAL MINERALS FOR YOUR TEETH!!!

DR. SHILP SHAH MDS (PERIODONTIST AND ORAL IMPLANTOLOGIST)

Diet refers to sum of food consumed daily by an individual. Balanced diet is required for the optimum functioning of the organs of the body including teeth and it affects the progression and development of various oral diseases.

Various

minerals

and

nutrients

are

necessary for the development of various structures of teeth and to balance the oral environment.

IMPORTANCE OF CALCIUM FOR TEETH ·One of the most important nutrient required for healthy teeth is calcium. Abundance of calcium is found in the human body, around 99 percent of the body's calcium supply supports your bones and teeth structure and function Calcium is also put in use for vascular contraction, hormonal regulation, muscle function,

and

even

nerve

signal

transmission.

Daily requirement of calcium is 1,002,000 mg per day.

Calcium plays a role in making the jaw bones(alveolar bone) healthy and strong to hold the teeth in their sockets an as well as aids in preventing gum diseases.

Enamel which is the outermost protective layer of teeth which is considered as hardest tissue of the human body and protects dentin and sensitive pulp is made up of hydroxyapatite crystals in which major constituents are calcium and phosphate(Ca/P ratio-1.67).

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Benefits of exercise on bone health

By Dr. Purvi Doshi Physiotherapist Most people are familiar with many of the benefits of exercise, such as improving muscle strength ,endurance, reducing the risk for heart disease and preventing obesity. Perhaps not as well understood is the importance of regular physical activity in building and maintaining healthy bones. Inactivity causes loss of bone!

Aging, along with certain diseases and medications, can cause bones to become very weak and fragile over time a condition called osteoporosis. It often occurs in women after menopause, and men in older age. This bone-thinning disease puts people at a greater risk for broken bones, which can limit mobility and independence.

Since bone is a living tissue, it changes over time in response to the forces placed upon it. Hence like muscle even bone responds to exercise and when you exercise regularly, your bone adapts by building

more bone and becoming denser. Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life. After that time, we can begin to lose bone. Women and men older than age 20 can help prevent bone loss with regular exercise.

Exercising can also help us maintain muscle strength, balance and coordination , which in turn becomes especially important as we get older because it helps to prevent falls and the broken bone. Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older.

The two types that are most effective for building strong bones are weight-bearing exercise and strengthtraining exercise. Exercises to improve bone strength

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BOOK RELEASE

I are delighted to present to all healthcare professionalsclinicians, paramedics, allied health care providers, students- the first edition of the Manual of Lifestyle modification and Hypertension. This book was conceived to present a holistic and comprehensive outlook towards the management of hypertension and prehypertension. It includes chapters ranging from dietary management to stress management and de-addiction, among others. The journey of this book has been incredible, and experts from various fields have contributed to it. This unique book focuses on an integrative approach to managing hypertension and other Non- communicable diseases.

Hypertension management has seen various advances in the past few decades, calling for customized tailor-made.

Among all the non-communicable diseases, hypertension is known as the Silent killer and often goes undiagnosed and more often untreated. Lifestyle changes are considered a cornerstone in the management of hypertension and its complications. An Indian perspective is not often explored in this regard, and more than once, guidelines from other populations are followed for planning an intervention plan.

This book gives a renewed outlook to redefining a treatment and management plan in view of the Indian people. The book is written in simple and easy to understand language and is self-explanatory.

This Manual covers vast topics and yet is based on the guidelines established worldwide. Although the causes of hypertension remain obscure in most individuals, clinical research has pioneered an era of documenting results of interventions, encouraged a comprehensive view towards its management, and advanced the need for lifestyle modification as a vital modality of management.

Recent guidelines from various Hypertension societies have been included for those looking for a quick reference for daily management of raised blood pressure along with the protocols for control, monitoring, and measuring blood pressure. With the world moving towards telemedicine, this Manual includes practice guidelines and possible avenues in this field to enable readers to use technological advances in the best possible way. De-addiction from alcohol, tobacco, and screen has been included, along with chapters on substance abuse and its effect on hypertension.

In depth discussions on the management of hypertension with nutrition has been included in this book. The essential factor in this Manual is that different diets- Paleo, and DASH, Mediterranean, TLC, etc. have been discussed in the

Dr. Mansi Patil, PhD, Nutrition Consultant, RightBP, an initiative to control BP National Executive Committee Member, IAPEN India Association of Parenteral and Enteral Nutrition, Chief Program Officer, Hypertension and Nutrition, A core group of IAPEN India Committee Member, Women in Hypertension, ISH Committee Member, Disparities in CVD, American Society of Preventive Cardiology, Chief Editor, IAPEN Insight Newsletter

perspective of hypertension, and an additional chapter on the use of research-based nutraceuticals in hypertension has been added.

Another chapter has been dedicated to managing salt and sugar, and techniques to reduce their intake has been detailed. A module has also been included in this Manual on the non-pharmacological management of raised blood pressure in special populations. Each of these population sets- pediatric, geriatric, pregnant mothers, young adults- has been dealt with separately.

I express our deep gratitude to all the authors of the chapters for their relentless work and the time and effort they have devoted to this book. I want to thank them for the academic and scientific excellence of their contributions. I are sure that this Manual will be a pleasant and useful read.

Minerals For Bones Rajeshwari Panda, Chief dietician at SRV Hospital Chembur.

Msc CND , Diabetes educator.

If your body is a castle, your bones are the foundation. Bones play many roles in the body — providing structure, protecting organs, anchoring muscles and storing calcium. Bones are made up of a framework of a protein called collagen , with a mineral called calcium phosphate that makes the framework hard and strong.

Risk factors for bone health: There are several risk factors for bone health such as aging ,improper diets, estrogen deficiency, inflammation , metabolic diseases, kidney dysfunction , side effects of some drugs like glucocorticoids , and oxidative stress.

Why is bone health important?

Bone health is important at every age and stage of life. Loss of bone strength can lead to osteoporosis — a disorder in which bones become very fragile and more likely to break.

Various Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass. If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily.

There are various ways to protect the skeleton from disease and resorption or at least delay the onset of such disorders. For example, physical activity, healthy diets, and medical intervention can help the prevention of age-related bone loss.

Minerals needed for bone: Various minerals have been identified as playing a potential role in the prevention of bone diseases, particularly osteoporosis.

The good news is that a balanced diet provides adequate nutrients for most people—without the need for expensive supplementation.

Calcium is the most important mineral for bone health. However, there are other minerals that play an important role as well.

Calcium The skeleton is our body's storage bank for calcium — a mineral that is necessary for our bodies to function. Calcium is especially important as a building block for bone. Bones store calcium and release some into the bloodstream when it's needed by other parts of the body. We must get calcium from the foods we eat. If we do not have enough calcium in our diets to keep our bodies functioning, calcium is removed from where it is stored in our bones.

Over time, this causes our bones to grow weaker. You need sufficient calcium and vitamin D for bone health.

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Interesting Facts DID YOU KNOW? 1

Your body is made of more than 200 bones

There are 206 bones in the human body. Bones act as the “foundation” of the body and help make all of the mechanics of the body function properly. If one bone is broken, all the bones around it can’t perform their duty properly.

2

Babies are born with 300 bones..how is that possible?

You may be wondering if an adult has 206 bones in the body, where do all of the bones go? The answer is that the bones don’t disappear; instead, the tiny bones fuse together to form the larger bones in the skeletal system.

3

4

The smallest bones are in the ear

The smallest bones in the human body are the malleus (hammer), incus (anvil) and the stapes (stirrup), which is the smallest bone in the human body. Collectively, these bones are known as the ossicles (Latin for "tiny bones") and their role is to transmit sound vibrations from the air to the fluid in the inner ear.

Usually, people have 12 ribs, but some have 13

It’s rare, but 1 percent of people are born with a 13th rib. This extra rib, called a cervical rib, can cause medical issues like neck pain. Often, people born with this extra rib have it removed. It takes 12 weeks for a bone to heal.

5

The hands and feet contain over half of the body's bones.

Hands contain a total of 54 bones( 27 on each side) and legs contain about 52 bones(26 on each side).

6

Bones are strong and rigid, and built to withstand a lot of force. But, surprisingly, they are not the hardest substance in the body.

That title goes to another part of the skeletal system: tooth enamel.

what is your secret recipe?

Get a chance to get your recipe featured in our next issue...

MAIL US AT NUTRITIONINSIGHTSMAG@GMAIL.COM

RECIPE

CALCI-YUM UTTAPAM BY - RUCHI JAIN MSC CND. DR. BMN COLLEGE OF HOME SCIENCE.

INGREDIENTS

PROCEDURE

For uttapam: 30 gm Kalath/Horse gram dal 15 gm Urad dal 15 gm Rice 10 gm Paneer (grated) 5 gm Sesame (white) 25 gm Tomato 15 gm Cucumber 15 gm Capsicum 5 gm Oil Salt as per taste Chutney: 15 gm Coriander leaves 10 gm Curry leaves Salt as per taste

For Uttapam: Soak kalath, urad dal & rice overnight.

Grind the batter to make a fine paste. Add salt as per taste.

Heat the pan on medium high heat.

Pour a ladle of batter on the pan and spread it evenly in a circular motion.

Sprinkle some sesame seeds on it.

Add chopped tomato, cucumber, capsium and grated paneer on top of the uttapam.

Pour some oil on the sides and let it cook.

Once the edges turn brown, remove the uttapa and serve hot with chutney.

For chutney: Grind coriander and curry leaves with 1-2 tsp water to make a fine paste. Add salt as per taste

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