Eat Well for Bone Health Booklet by Paula Mee
Recipes for Bone Health by Paula Mee
Articles for Bone Health by Paula Mee
Tribute to Paula Mee
It is with huge sadness that Consilient Health offer our sincere condolences to the family of the recently deceased Paula Mee, her husband David, son Cian, stepdaughters Olivia and Phoebe and stepson Charlie.
Over the past four years, Paula has worked with Consilient Health on a series of bone health articles, recipes, and booklets. In addition, Paula ran a series of educational talks for Consilient Health staff on gut health.
We remember Paula as a highly professional, warm, enthusiastic, and collaborative individual and an inspiration to all who came in contact with her. We will miss her greatly.
May Paula Rest In Peace
What is Osteoporosis?
Osteoporosis causes pain and discomfort in the muscles and bones, which become brittle, weak and prone to fracture. It is important to ensure you are getting enough calcium and vitamin D for good bone health.
Why do I need Calcium and Vitamin D?
Calcium and Vitamin D are very important for your bone health.
Vitamin D helps our bodies absorb calcium and phosphorus from our food. These minerals are needed to keep our bones healthy and strong.
Patients on Osteoporosis treatments require adequate calcium and Vitamin D.
Where does Calcium and Vitamin D come from?
Calcium is in a variety of foods:
- Dairy products such as milk, cheese and yogurt
- Oily fish such as salmon and sardines
- Green leafy vegetables, grains and fortified cereals
Vitamin D is mostly made mostly in our skin through sunlight exposure. Very little comes from the foods that we normally eat. Some foods are enriched with vitamin D.
What causes Calcium and Vitamin D deficiency?
Calcium and vitamin D deficiency means that you have a low level of calcium and vitamin D in your body. Calcium and Vitamin D deficiency can happen for a number of reasons:
- Our bodies need an increased level of calcium and/or vitamin D at certain times
- We’re not getting enough calcium and / or vitamin D from our food
- Our bodies cannot make enough vitamin D due to lack of sunlight
How do I boost my levels of Calcium and Vitamin D levels?
- Through the diet
- Through a prescribed Calcium and Vitamin D medicine or food supplement
Obtaining Calcium through the diet
- You can get Calcium in your diet through many different foods.
- Adults need a minimum of 700mg of calcium per day.
- If you’re taking an osteoporosis medication you may benefit from increasing your daily calcium intake to around 1000mg.
- Food remains the best source of Calcium, but supplements should be considered if dietary calcium intake is insufficient.
Obtaining Vitamin D through the diet
Vitamin D is mostly made in our skin by sunlight exposure. Very little vitamin D comes from the foods that we normally eat, although some foods are enriched with it.
Prescribed Calcium and Vitamin D medicines or food supplements
Prescribed Calcium and Vitamin D medicines or food supplements should be considered if you are not getting enough calcium and vitamin D from your diet or are on treatment for osteoporosis.
- You may be prescribed a calcium and vitamin D medicine to prevent or treat conditions such as calcium and vitamin D deficiency and / or bone conditions such as Osteoporosis
- It is important that you take your medicines as prescribed in order to get the full benefit and to reduce the risk of any side effects
- You should take calcium and vitamin D supplements if you are on Osteoporosis Treatments
These can be purchased over the counter at most pharmacies and supermarkets and they come in a range of sizes and formats
Please check back soon, as our content is updated regularly.
1. International Osteoporosis Foundation. Osteoporosis Facts and Stats. Available in public domain at: https://www.iofbonehealth.org/facts-statistics [Accessed July 2022]
2. International Osteoporosis Foundation. Osteoporosis Facts and Stats. Available in public domain at: https://www.iofbonehealth.org/facts-statistics [Accessed July 2022]
3. Sunyecz et a, 2008, The use of calcium and vitamin D in the management of Osteoporosis in Therapeutics and Clinical Risk Management
The information on this website is intended for Republic of Ireland residents only
Date of preparation: January 2023