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How to have healthy bones?

Pace Hospitals
Bone is made up of organic and inorganic components. Collagen, hydroxyapatite, calcium and phosphates make bulk of bone. Mineralisation of collagen interlace with calcium salts imparts strength to bone. Thus, a homeostasis of calcium is of prime importance in healthy bone.

How important is vitamin D in calcium regulation and absorption?
How do we get Vitamin D?

Sunlight is most important source of vitamin D. dietary sources have very minimal but still play major role in vitamin D supplementation.

Sunlight at what time gives maximum vitamin D?

Sunlight has vitamin D, at mornings and late afternoon when sun is at a slant there occurs refraction with clouds and we have more UV-B compared to mid noon at which there is less UV-B.

What are dietary sources of Vitamin D?

Only a small proportion of vitamin D comes from the food we eat, but it is still important to include vitamin D rich foods in your diet, such as oily fish and eggs. Many margarines, breakfast cereals and dairy alternatives are fortified, but do check the label.

How important is calcium?

Calcium is a very important mineral. Apart from being major constituent of bones and teeth. Calcium helps blood to clot,muscles and heart to contract.

How do we lose calcium in our body to be deficient?

We lose calcium everyday through skin, nails, hair, urine and faeces, it’s very important for us to replenish our calcium through proper diet intake.

What are the sources of calcium?

Dairy products, such as milk, yogurt, and cheese, paya bone soup, sithaphal {custard apple}are high in calcium. Calcium is present in green leafy vegetables also but not as abundant as dairy products. With new aged packed dairy products, it’s always good to check whether the milk if fortified with calcium.

Does taking calcium tablets increase renal stone formation?

No, absolutely not.

When to take calcium tablets before or after food?

If you are taking calcium carbonates its always before food, because they require acidic ph for absorption. It you are taking calcium citrates you can take anytime. 

How much calcium to take?

1000 mg calcium per day for men and women and 1200 mg per day during pregnancy, lactation and after menopause.

What’s the importance exercise in bone health?

Sedentary lifestyle will lead to osteoporosis even if vitamin D and calcium are adequate. According to Wolfs law continuous exercise and physical load on bone helps in remodeling and keeps bone metabolically active.

Dr. Ravitheja Jampani
MBBS (OSM), MS Ortho (Manipal), F.A.G.E.
Orthopaedic Surgeon, Paediatric Orthopaedic Surgeon, Trauma & Joint Replacement Surgeon

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