Preventing osteoporosis with vitamin D. Vitamin D is essential for bone health because it plays a role in calcium absorption in the stomach and digestive tract. Without enough vitamin D, your body will not be able to absorb calcium properly so that it has weak bones. Vitamin D is a pro-hormone that our body uses to transport calcium from the digestive tract via the blood to the bone, heart, brain, lungs and other organs that require it.
Source of Vitamin D
Vitamin D is fat-soluble vitamin that is naturally available only in very few foods. Vitamin D2 (ergocalciferol) found in some plants and fungi. Several types of fatty fish, like cod, tuna and salmon, contain vitamin D2 because they feed on algae that process vitamin D with the help of sunlight.
Vitamin D3 (cholecalciferol) produced by the body when ultraviolet rays on our skin and stimulate its production. To get adequate vitamin D3, lay out your skin in the sun for 10-15 minutes several times a week. Radiation which converts vitamin D in the skin have the same wavelength that causes the blackened skin, use sunscreen because it will inhibit the production of vitamin D. As the aging, the effectiveness of the skin to produce vitamin D decreases.
Vitamin D from foods, supplements and sun exposure are biologically inactive so it must undergo two hydroxylation processes in the body to activate it. The first process occurs in the liver and convert vitamin D into 25-hydroxyvitamin D [25 (OH) D], also known as calcidiol. Calcidiol most widely available in the body than other forms of vitamin D.
The second process occurs mainly in the kidney and form the active substance 1,25-dihydroxyvitamin D [1,25 (OH) 2D], also known as calcitriol. This form of vitamin D which helps absorption of calcium.
Liver and kidney was instrumental in the conversion of an inactive form of vitamin D into active. Some kidney diseases are also a trigger of osteoporosis. Some research, for example, showed that patients suffering from urolithiasis (the formation of stones in the kidney, bladder and urethra) have a lower bone mass than the average.
What is osteoporosis
Osteoporosis is a condition in which bones become fragile and more easily broken bones caused by loss of calcium more quickly than the body’s ability to replace calcium lost from the body.
Causes of osteoporosis
Osteoporosis occurs when there is an imbalance between new bone formation and bone resorption old. The body may fail to form enough new bone, or too much old bone is reabsorbed, or both. The second important minerals to form new bone is a calcium and phosphate.
During adolescence, the body uses these minerals to form bone. To maintain organ function, the body absorb calcium stored in bones to maintain blood calcium levels.
If calcium intake is insufficient or if the body does not absorb enough calcium from the diet, bone production and bone tissues may suffer. Thus, bones can become weak, so fragile and brittle bones that may break easily.
Other conditions that can lead to osteoporosis include more than the use of corticosteroids, bone cancer, thyroid problems, certain genetic disorders, and the use of certain drugs.
Preventing osteoporosis with vitamin D
Osteoporosis can be prevented with vitamin D daily intake of 200-400 units. Lots of multivitamin and calcium supplements also contain vitamin D. The average one multivitamin tablet contains 400 IU of vitamin D. Because it’s a multivitamin tablet every day is enough vitamin D to meet your needs.
Note that in the process of converting calcidiol to calcitrol, parathyroid hormone (PTH)-the one who stimulates the kidneys to process. If you have too much calcidiol in the body, it would be too much parathyroid hormone is released. Because these hormones also stimulate the formation of osteoclast (cells that dissolve bone), too much PTH will cause bone loss. Therefore, too much vitamin D is also not good for your bones.
The best exercise to prevent osteoporosis are weight bearing exercise is exercise that involves resistance to the force of gravity such as walking, climbing, running, climbing, tennis, dancing and jumping.