Troop Pharmacy > Blog > Bone Health
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Calcium

CALCIUM

Calcium is a nutrient that all living organisms need, including humans. It is the most abundant mineral in the body, and it is vital for bone health.
Humans need calcium to build and maintain strong bones, and 99% of the body’s calcium is in the bones and teeth.

It is also necessary for maintaining healthy communication between the brain and other parts of the body. It plays a role in muscle movement and cardiovascular function.

Calcium occurs naturally in many foods, and food manufacturers add it to certain products. Supplements are also available.

WHY WE NEED CALCIUM

Calcium plays various roles in the body. These include the following:

BONE HEALTH

Around 99% of the calcium in the human body is in the bones and teeth. Calcium is essential for the development, growth, and maintenance of bone.

As children grow, calcium contributes to the development of their bones. After a person stops growing, calcium continues to help maintain the bones and slow down bone density loss, which is a natural part of the aging process.

MUSCLE CONTRACTION

Calcium helps regulate muscle contraction. When a nerve stimulates a muscle, the body releases calcium. The calcium helps the proteins in muscle carry out the work of contraction.

Calcium’s role in muscle function maintaining the action of the heart muscle. Calcium relaxes the smooth muscle that surrounds blood vessels.

Calcium is a co-factor for many enzymes. Without calcium, some key enzymes.

BENEFITS OF CALCIUM

– Lower risk of developing conditions involving high blood pressure during pregnancy.

– Lower blood pressure in young people

– Lower risk of colorectal adenomas, a type of non-cancerous tumor.

CALCIUM RICH FOODS

People can obtain calcium from a range of foods and drinks such as:

*Yogurt

*Milk

*Sardines and salmon

*Cheese

*Green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale.

*Many fortified breakfast cereals

*Fortified fruit juices,

*Nuts and seeds, especially almonds, sesame, and chia

*Legumes and grains

*Cornmeal and corn tortillas.

Stay healthy, Stay strong with CALCIUM!!!

 

Written by Osuegbu Lilian Nkechi

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Osteoporosis

Osteoporosis develops when bone density decreases. The body reabsorbs more bone tissue and produces less to replace it.
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.
SIGNS AND SYMPTOMS 
Osteoporosis develops slowly, and a person may not know they have it until they experience a fracture or break after a minor incident, such as a fall. Breaks will often occur in the hip, wrists, or the spinal vertebrae. People who have osteoporosis might have signs and symptoms that include:
• Back pain, caused by a fractured or collapsed vertebra
• Loss of height over time
• A stooped posture
• A bone that breaks much more easily than expected
 When to see a doctor
Severe discomfort in any of the common locations for osteoporotic bone damage could indicate an unexpected or unidentified fracture. People should seek medical evaluation as soon as they notice this type of pain.
CAUSES AND RISK FACTORS
Several risk factors for osteoporosis have been identified. Some are modifiable, but it is not possible to avoid others.
Unavoidable factors
According to the American College of rheumatology, nonmodifiable risk factors include:
• Age: Risk increases after the mid-30s and especially after menopause.
• Reduced sex hormones: Lower estrogen levels appear to make it harder for bone to regenerate.
• Ethnicity: White people and Asian people have a higher risk than other ethnic groups.
• Height and weight: Being over 5 feet 7 inches tall or weighing under 125 pounds increases the risk.
• Genetic factors: Having a close family member with a diagnosis of hip fracture or osteoporosis makes osteoporosis more likely.
• Fracture history: A person over 50 years of age with previous fractures after a low-level injury is more likely to receive a diagnosis of osteoporosis.
 Modifiable risk factors include 
• Sedentary lifestyle: People who spend a lot of time sitting have a higher risk of osteoporosis than do those who are more active.
• Immobility
• Excessive alcohol consumption
• Tobacco use.
Medical conditions that increase the risk include:
• Some autoimmune diseases, such as rheumatoid arthritis and ankylosing spondylitis.
• Pituitary gland disorders.
• Hyperthyroidism and hyperparathyroidism
• A shortage of estrogen or testosterone
Medications that raise the risk include:
• Glucocorticoids and corticosteroids, including prednisone and prednisolone
• Thyroid hormone
• Anticoagulants and blood-thinners, including heparin and warfarin
• Some antidepressant medications
• Some vitamin A (retinoid) medications
• Thiazide diuretics
Glucocorticoid-induced osteoporosis is the most common type osteoporosis that develops due to medication use.
TREATMENT 
People at risk of osteoporosis and fractures can use preventive lifestyle measures, supplements, and certain medications to achieve these goals.
Drug therapy
Drugs that can help prevent and treat osteoporosis include:
  • Bisphosphonates: These are antiresorptive drugs that slow bone loss and reduce a person’s fracture risk.
  • Estrogen agonists or antagonists: Also called Selective Estrogen-receptor Modulators, SERMS. Raloxifene (Evista) is one example. These can reduce the risk of spine fractures in women following menopause.
  • Calcitonin (Calcimar, Miacalcin): This helps prevent spinal fracture in postmenopausal women and can help manage pain after a fracture.
  • Parathyroid hormone, such as teriparatide (Forteo): The U.S. Food and Drug Administration (FDA) has approved this hormone for treating people with a high risk of fracture as it stimulates bone formation.
  • Monoclonal antibodies (denosumab, romosozumab): These are immune therapies that some people with osteoporosis take after menopause. Other types of estrogen and hormone therapy may help.
PREVENTION
Certain alterations to lifestyle can reduce the risk of osteoporosis.
Calcium and vitamin D intake
Calcium is essential for bones. People should make sure they consume enough calcium daily.
Adults aged 19 years and above should consume 1,000 milligrams (mg) of calcium a day. Women who are over 51 years of age and all adults from 71 years onward should have a daily intake of 1,200 mg.
Dietary sources include: Dairy foods such as milk, cheese, and yogurt, green leafy vegetables, such as kale and broccoli, fish with soft bones, such as tinned salmon and tuna, fortified breakfast cereals
If a person’s calcium intake is inadequate, supplements are an option.
Vitamin D also plays a key role in preventing osteoporosis as it helps the body absorb calcium. Dietary sources include fortified foods, saltwater fish, and liver.
However, most vitamin D does not come from food but from sun exposure, so doctors recommend moderate, regular exposure to sunlight.
Lifestyle factors
Other ways to minimize the risk are:
• Avoiding smoking, as this can reduce the growth of new bone and decrease estrogen levels in women
• Limiting alcohol intake to  encourage healthy bones and prevent falls
• Getting regular weight bearing exercise, such as walking, as this promotes healthy bones and strengthens their support from muscles
• Exercises to promote flexibility and balance, such as yoga, which can reduce the risk of falls and fractures
 Complications
Bone fractures, particularly in the spine or hip, are the most serious complications of osteoporosis. Hip fractures often are caused by a fall and can result in disability and even an increased risk of death within the first year after the injury.
In some cases, spinal fractures can occur even if you haven’t fallen. The bones that make up your spine (vertebrae) can weaken to the point of collapsing, which can result in back pain, lost height and a hunched forward posture.
CONCLUSION 
Good nutrition and regular exercise are essential for keeping your bones healthy throughout your life.
Treatment aims to: Slow or prevent the development of osteoporosis,  maintain healthy bone mineral density and bone mass, prevent fracture, reduce pain, maximize the person’s ability to continue with their daily life.
Anyone concerned that they may be at risk of osteoporosis should ask their doctor about screening.
Written by: Chinonye Machie
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Arthritis

Arthritis is an acute or chronic inflammation of the joint but the term is used to describe around 200 conditions that affect joints, the tissues that surround the joint, and other connective tissue. It is a rheumatic condition. Arthritis is more common among adults aged 65 years or older, but it can affect people of all ages, including children.
TYPES 
The most common form of arthritis include:
Osteoarthritis
More people have this condition than any other form of arthritis. It’s the “wear and tear” that happens when your joints are overused. It usually happens with age, but it can also come from joint injuries or obesity, which puts extra stress on your joints.
Joints that bear weight like your knees, hips, feet, and spine are the most common places it affects. It often comes on gradually over months or years. It makes the affected joint hurt. But you don’t feel sick or have the fatigue that comes with some other types of arthritis.
What happens?
You lose your body’s shock absorber. Cartilage, the slippery material that covers the ends of bones, gradually breaks down.
The damaged cartilage makes movement painful.
Symptoms
Depends on which joint or joints are affected. You may have:
• Deep, aching pain
• Trouble dressing, combing your hair, gripping things, bending over, squatting, or climbing stairs, depending on which joints are involved
• Morning stiffness that typically lasts less than 30 minutes
• Pain when walking
• Stiffness after resting
Your joint may be:
• Warm to the touch
• Swollen and harder to move
• Unable to move through a full range of motion.
Rheumatoid Arthritis (RA)
RA is an autoimmune disease. That means the immune system attacks parts of the body, especially the joints. That leads to inflammation, which can cause severe joint damage if you don’t treat it. About 1 out of every 5 people who have rheumatoid arthritis get lumps on their skin called rheumatoid nodules. These often form over joint areas that receive pressure, such as over knuckles, elbows, or heels.
What happens?
Some experts believe the immune system becomes “confused” after an infection with a bacteria or virus and starts to attack your joints. This battle can spread to other areas of the body.
Symptoms
Can come on gradually or start suddenly. They’re often more severe than with osteoarthritis.
The most common include:
• Pain, stiffness, and swelling in your hands, wrists, elbows, shoulders, knees, ankles, feet, jaw, and neck.
• Rheumatoid arthritis usually affects multiple joints; more than one swollen joint. Usually, it’s small joints in your wrists, hands, or feet.
• Morning stiffness than can last for hours or even most of the day. You may also feel fatigued and notice that your appetite is down and you’ve lost weight.
Psoriatic Arthritis
What is it?
People with this condition have inflammation of the skin (psoriasis) and joints (arthritis).
Psoriasis causes patchy, raised, red and white areas of inflamed skin with scales. It usually affects the tips of the elbows and knees, the scalp, the navel, and skin around the genital areas or anus.
What happens?
This type of arthritis usually starts between ages 30 and 50, but it can start as early as childhood. It’s equally common among men and women. The skin disease (psoriasis) usually shows up first.
Symptoms:
• Swelling of the fingers and toes.
• People who have it often have fingernails that are pitted or discolored, too.
Sometimes it can affect the spine.
Gout
What is it?
A buildup of uric acid crystals in a joint. Most of the time, it’s your big toe or another part of your foot.
Gout results from one of three things:
• Your body is making more uric acid.
• Your kidneys can’t process the uric acid your body makes.
• You’re eating too many foods that raise uric acid levels.
Symptoms
• Intense joint pain, probably in the big toe, but could also be in your ankles, knees, elbows, wrists, or fingers.
• Discomfort: Even after the sharp pain goes away, your joint will still hurt.
• Inflammation and redness: The joint will be red, swollen, and tender.
TREATMENT 
A range of medications and lifestyle strategies can help treat arthritis and protect joints from further damage.
Medication
Non-inflammatory types of arthritis, such as osteoarthritis, are  often treated with pain-reducing medications, physical activity, weight loss if the person is overweight, and self-management education.
Medications will depend on the type of arthritis. Commonly used drugs include:
*Analgesics: These reduce pain, but have no effect on inflammation. Examples include acetaminophen (Tylenol), tramadol (Ultram) and narcotics containing oxycodone (Percocet, Oxycontin) or hydrocodone (Vicodin, Lortab).
*Non-steroidal anti-inflammatory drugs (NSAIDs): These reduce both reduce both pain and inflammation. NSAIDs include ibuprofen (Advil, Motrin IB) and naproxen sodium (Aleve). Some NSAIDs are available as creams, gels or patches which can be applied to specific joints.
*Counterirritants: Some creams and ointments contain menthol or capsaicin, the ingredient that makes hot peppers spicy. Rubbing these on the skin over a painful joint modulate pain signals from the joint and lessen pain.
CONCLUSION
Treatment for arthritis aims to control pain, minimize joint damage, and improve or maintain function and quality of life.
Treatment might involve: Medications, physical or occupational therapy, splints or joint assistive aids, patient education and support, weight loss, surgery, including joint replacement.
Physical examination, antibody blood  tests, full blood count are used to diagnose arthritis.
Written by: Chinonye Machie
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Arthritis

Arthritis means joint inflammation, but the term is used to describe around conditions that affect joints, the tissues that surround the joint, and other connective tissue. It is a rheumatic condition.

TYPES OF ARTHRITIS
The most common form of arthritis is osteoarthritis. Other common rheumatic conditions related to arthritis, are fibromyalgia, and rheumatoid arthritis (RA).

Rheumatic conditions tend to involve pain, aching, stiffness, and swelling in and around one or more joints. Arthritis is more common among adults aged 65 years or older, but it can affect people of all ages, including children.

According to the Centers for Disease Control and Prevention (CDC), adults in the United States have received a diagnosis of some form of arthritis.

Factors that trigger the development of arthritis include injury, abnormal metabolism, genetic makeup, infections, and immune system dysfunction.

Treatment for arthritis aims to control pain, minimise joint damage, and improve or maintain function and quality of life. A range of medications and lifestyle strategies can help achieve this and protect joints from further damage.
Drugs like: Analgesics, anti-inflammatory, Counterirritants, Corticosteroids etc

NATURAL REMEDIES
Balanced diet with appropriate exercise, avoiding smoking, and not drinking excess alcohol can help people with arthritis maintain their overall health.

Diet
There is no specific diet that treats arthritis, but some types of food may help reduce inflammation. The following foods, found in a, can provide many nutrients that are good for joint health:

– fish

– nuts and seeds

– fruits and vegetables

– beans

– olive oil

– whole grains

Foods to avoid

There are some foods that people with arthritis may want to avoid.

– Nightshade vegetables, such as tomatoes, contain a chemical called solanine that some studies have linked with arthritis pain.

Self-management
Self-management of arthritis symptoms is also important.
Key strategies include:

– staying physically active

– achieving and maintaining a healthy weight

– getting regular check-ups with the doctor

– protecting joints from unnecessary stress.

 

Source: medicalnewstoday

Written by Sarah Amah.

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Rheumatoid Arthritis Diet: Foods to Avoid and Nutrition Tips

Rheumatoid arthritis (RA) can strike anyone at any age. RA is different from osteoarthritis, which is the natural wearing down of joints over time. RA occurs when your own immune system attacks your joints. The underlying cause is unknown. But the result is painful swelling, stiffness, and inflammation.

Foods that fight inflammation throughout your body may reduce this pain and swelling. In a 2017 survey of 217 people with longstanding RA, 24 percent reported that foods had an impact on their RA symptoms, either positively or negatively.

A change in diet is one way people with RA are choosing to support their health. Eating certain foods may help you manage your RA symptoms along with medical treatments like over-the-counter painkillers, anti-inflammatory medications, and immune-suppressing therapies.

Here’s a quick guide of foods to eat, foods to avoid, and particular diets that may contribute to a healthy life with RA.

Foods to eat on an RA diet

Foods that may help with RA symptoms have anti-inflammatory properties. They reduce inflammation in the body. Specific components, nutrients, or elements give foods this effect.

Here’s a list of those elements and the foods you can eat to get more of them.

1. Antioxidants

Antioxidants may improve RA disease activity. These are compounds that can destroy damaging elements like the over-production of reactive oxygen species (ROS) in your body. They can also reduce inflammation.

You can get more by looking for foods with vitamins A, C, or E, or selenium. Eat fresh fruits, vegetables, and nuts, or drink green tea.

2. Fiber

Fiber can aid in weight loss and may help with gut bacteria that reduce inflammation. Get more fiber in your diet with more of the following:

  • fresh fruits and vegetables
  • whole grains
  • beans
  • nuts

3. Flavonoids

Flavonoids are compounds made by plants. They make their way into our diets when we eat fruits and vegetables. Flavonoids can reduce inflammation in your body and help reduce your RA pain and swelling. Foods that are high in flavonoids include:

  • berries
  • green tea
  • grapes
  • broccoli
  • soy
  • dark chocolate

4. Spices

Spices can reduce inflammation in your body. Turmeric contains a compound called curcumin that has anti-inflammatory properties. It’s related to ginger, which may have a similar effect.

But curcumin doesn’t work as well without adding piperine, which is a substance found in black pepper. Add a pinch of black pepper when adding turmeric to reduce inflammation. Capsaicin, a compound found in chili peppers, also helps reduce inflammation in the body.

Foods to avoid with RA

While eating foods that reduce inflammation, you should also try to avoid foods that cause inflammation. These are called pro-inflammatory foods, and include a number of common ingredients.

Here are some examples of foods that might trigger an inflammatory response:

  • processed carbohydrates like white flour and white sugar
  • saturated and trans fats, like those found in fried foods
  • red and processed meats
  • dairy
  • eggs

If you can’t avoid these foods completely, try eating less of them. Even a small change may help improve your RA symptoms. That’s especially true if you swap out some pro-inflammatory foods for anti-inflammatory foods, like choosing fish instead of red meat.

Types of diets that might be good for RA

1. The Mediterranean diet

Certain diets are naturally high in anti-inflammatory foods. The Mediterranean diet is an excellent example. According to the Arthritis Foundation, this regional diet can help reduce inflammation.

Specific foods include:

  • fresh fruits and vegetables
  • fish
  • nuts and seeds
  • beans
  • whole grains
  • olive oil

2. The Paleo diet

The Paleo diet advocates eating the same foods our ancestors did in the “old stone age.” It promotes the consumption of certain foods that reduce inflammation, like fruits and vegetables. But it also includes a lot of red meat, which may have the opposite effect. Talk with your doctor before trying this diet.

The diet advocates eating plenty of:

  • meat
  • vegetables
  • fruits

Like some other diets, this one is high in protein and low in carbohydrates. The Paleo diet also avoids:

  • cultivated grains
  • sugars
  • dairy
  • processed foods

But while the paleo diet has shown some health benefits, it does depend on the specific foods that you’re eating and choosing to avoid, and whether you’re meeting your specific nutritional requirements. Talk with your doctor about whether the paleo diet is right for you.

At the end of the day, eating a more balanced, natural diet that’s less restrictive of entire food groups of macronutrients, might be a better strategy for helping to reduce inflammation in your body.

 

Reference: Healthline

Written by: Omojo Emeje

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Bone Care

Building healthy bones is extremely important. Minerals are incorporated into your bone during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass and if not enough bone mass is created during this time of life or bone loss occurs late in life, you have an increased risk of developing fragile bones.

Factors that affects bone health;

– The amount of calcium in your diet: A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures.

– Physical activity: people who are physically inactive have a higher risk of osteoporosis than those that do more-active counterparts.

– Tobacco and alcohol use also contributes to weak bones.

– Hormone levels : Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping of estrogen level. In men, low testosterone level can cause a loss of bone mass.

– Eating disorders and other conditions: People who have anorexia or bulimia are at risk of bone loss. In addition, stomach surgery (gastrectomy), weight loss surgery and conditions such as Cushing’s disease can also affect your body’s ability to absorb calcium.

– Certain medications : Long term use of corticosteroid medications such as Prednisolone, cortisone, prednisolone and dexamethasone is damaging to the bone.

Risk factors that can’t be controlled are;

– Gender : You’re at greater risk of osteoporosis if you’re a woman because women have less bone tissue than men.

– Age : Your bone become thinner and weaker as you age.

Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age. Such habits include:

• Consume enough protein: Getting enough protein is important for healthy bones. About 50% of bones is made of protein. Research also reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown.

• Consume foods high in Omega 3 fatty acids : Omega 3 fatty acids are well known for their anti-inflammatory effects. They’ve also been shown to help protect against bone loss during the aging process. It’s also important to make sure your balance of Omega 6-3 fat isn’t to high.

• Get plenty of vitamin D & K: Vitamin D & K are extremely important for building strong bones.

Vitamin D plays serveral roles in bones health, including helping your body absorb calcium. Achieving a blood Level of at least 30ng/ml is recommended for protecting against osteoporosis, osteopenia and other bone diseases .

Vitamin K supports bone health by modifying osteocalcin, a protein involved in bone formation.

• Eat high-calcium foods: calcium is the most important mineral for bone health, and it’s the main mineral found in your food. Because old bone cells are constantly broken-down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.

• Eat lots of vegetables: Vegetables are great for your bones. It increases bone mineral density, also know as bone density. Bone density is measurement of the amount of calcium and minerals found in your bone.

Vegetables are the best source of vitamin C, which helps stimulates the production of bone formating cells.

Foods that increases bone density are

– Milks, cheese and other dietary foods .

– Green leafy vegetables such as broccoli, cabbage etc.

– Soya beans

– Soya drinks with added calcium.

– Nuts

– Sea fish.

NOTE: Osteoporosis is known as brittle bones; Osteopenia is known as low bone mass.

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What You Should Know About Chondroitin Sulfate!

Chondroitin sulfate is a chemical that is normally found in cartilage around joints in the body. Chondroitin sulfate is usually manufactured from animal sources, such as shark and cow cartilage.

Chondroitin sulfate is used for osteoarthritis. It is often used in combination with other ingredients, including manganese ascorbate, glucosamine sulfate, glucosamine hydrochloride, or N-acetyl glucosamine.

Mechanism of action.

The effect of chondroitin sulfate in people with osteoarthritis is likely the result of reactions including it’s anti inflammatory activity, the stimulation of the synthesis of proteoglycans and hyaluronic acid, and the decrease in catabolic activity of chondrocytes inhibiting the synthesis of proteolytic enzymes, nitric oxide and other substances that contribute to damage the cartilage matrix and cause death to articular chondrocytes.

Chondroitin sulfate is also taken by mouth for HIV/AIDS, heart disease, heart attack, weak bones (osteoporosis), joint pain caused by drugs used to treat breast cancer, acid reflux, high cholesterol, muscle soreness after exercise, a bladder condition called interstitial cystitis, and itchy and scaly skin (psoriasis). Chondroitin sulfate is also used in a complex with iron for treating iron-deficiency anaemia.

Chondroitin sulfate is available as an eye drop for dry eyes. In addition, it is used during cataract surgery, and as a solution for preserving corneas used for transplants.

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