Osteoporosis

Scientific studies (review articles) on the relationship between diet/nutrients and osteoporosis prevention:
One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of randomized, placebo-controlled double blind clinical trials (RCTs) will answer the following question:
"Do taking dietary supplements make sense?" Yes for a positive conclusion and no for a negative conclusion.

One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of (prospective) cohort studies or case-control studies will answer the following question:
"Should I change my diet?".

1. High selenium dietary intake reduces hip fracture
2. Lower serum magnesium concentrations increase fractures
3. Alcohol consumption increases risk of any fractures
4. Type 1 diabetes mellitus decreases bone mineral density in children and adolescents
5. A high relative adipose mass reduces bone mineral density in overweight and obese populations
6. Tea consumption increases bone mineral density
7. High tea consumption reduces hip fracture risk among women
8. Dietary intake of n-3 PUFAs declines hip fracture risk
9. COVID-19 increases risk of mortality in patients with hip fracture
10. A high consumption of yogurt and cheese reduces hip fracture
11. Higher dietary intake of vitamin A decreases total fracture risk
12. 50 mg/day dietary vitamin C intake decreases hip fracture risk
13. Dietary intake of vitamin C-rich foods reduces risk of osteoporosis
14. Monounsaturated fatty acids intake derived from animal sources increase risk of fracture
15. Carbohydrate intake does not increase risk of fracture
16. 100 µg/d vitamin K2 + 1000 mg/d calcium supplements increase lumbar spine bone mineral
17. 800-1,000 IU/d vitamin D3 reduces fracture and fall risk among elderly
18. Calcium + vitamin D supplementation reduce hip fracture in postmenopausal women
19. >0.8 g proteins/kg body weight/day reduce hip fracture risk in older adults
20. Daily 50 μg vitamin K dietary intake decreases the risk of fractures

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• Bone is living tissue that is constantly being broken down and replaced.
  Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.
• The word “osteoporosis” is derived from the Greek “osteo”, meaning bones and “porosis”, meaning with holes.
• The amount of bone tissue in the skeleton, known as bone mass, can keep growing until the late 20s. At that point, bones have reached their maximum strength and density, known as peak bone mass.
• Up to 90 percent of peak bone mass is acquired by age 18 in girls and by age 20 in boys, which makes youth the best time to “invest” in one’s bone health.
• Up to around age 30, your body creates more bone than you lose.
• Men have a higher peak bone mass than women. Men accumulate more skeletal mass than women do during growth and their bone width and size is greater.
• Because women have smaller bones with a thinner cortex and smaller diameter, they are more vulnerable to developing osteoporosis.
• Women tend to experience minimal change in total bone mass between age 30 and menopause.
• Menopause marks the permanent end of monthly periods and fertility.
  Most women start experiencing the changes of menopause between the ages of 45 and 55.
• As women enter menopause, their estrogen and progesterone levels begin to fall. The female sex hormone estrogen acts as a natural protector and defender of bone strength.
  The lack of estrogen contributes to the development of osteoporosis.
• The average woman loses up to 10 per cent of her bone mass in the first 5 years after menopause.
• Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone or both.
• Osteoporosis was defined by the World Health Organization in 1994 as a T-score that is 25% lower than the average 30 year old or 2.5 standard deviations below the mean or a T-score lower than -2.5.
• Osteoporosis-related fractures most commonly occur in the hip, wrist or spine.
• Osteoporosis affects men and women of all races. But white and Asian women - especially older women who are past menopause - are at highest risk.
• African American females tend to achieve higher peak bone mass than white females. These differences in bone density are seen even during childhood and adolescence.
• Osteoporosis is commonly diagnosed with a bone mineral density scan which uses a specialised x-ray technique called DXA (DXA).
• DXA test results are presented as a T-score and a Z- score.
  • A T-score greater than -1: normal bone density.
  • A T-score between -1 and -2.5: low bone density, sometimes called osteopaenia. (This means there is some loss of bone mineral density, but it is not severe enough to be called osteoporosis).
  • A T-score of -2.5 or less: osteoporosis.
• A Z-score compares your bone density to the average bone density of people your own age and gender.
  For example, if you are a 60-year-old female, a Z-score compares your bone density to the average bone density of 60-year-old females.
• The T-score on your bone density report shows how much your bone mass differs from the bone mass of an average healthy 30 year old adult.
• Women and men age 30 and older can help prevent bone loss with regular exercise, especially weight bearing exercises and resistance exercises (lifting weights).
  Weight-bearing exercises force you to work against gravity. Weight-bearing exercises include walking, hiking, jogging, climbing stairs, playing tennis and dancing.