Coeliac Disease and Osteoporosis
As someone who has been diagnosed with coeliac disease, learning to watch what you eat isn't just about making sure foods are free from gluten. You also need to make sure you don't miss out on the vital nutrients that may be lacking in your new diet, such as calcium, which is essential for strong healthy bones.
What is osteoporosis?
Osteoporosis is often described as a thinning of the bones, which increases the possibility of fractures, especially in the areas of the hips, wrists and spine. Literally, the term 'osteoporosis' means 'porous bones'
Our bones are made up of thick outer shell and strong inner honeycomb mesh of small struts of bone. Due to osteoporosis some of those struts become thin or even break which makes bones more prone to breaking. In turn, this may lead to such fractures as broken wrists, hips and spinal bones.
What causes osteoporosis?
Our bones consist of two types of cells. While the first set builds up new bone, the second set is responsible for demolishing old bones.
From our 40s onwards, as a part of ageing, the demolition cells overtake and our bones begin to lose their density. It was estimated that due to osteoporosis, one in five men and one in two women in the UK would break a bone after reaching their 50s. It is still not fully understood why this happens. However, research continues to study the different factors which affect our bones.
People with coeliac disease are at higher risk
Although our bone health is mainly genetically conditioned, there are other factors that can put some people at greater risk.
People with medical conditions which affect the absorption of foods, such as coeliac disease, are exposed to osteoporosis because of poor calcium absorption. Reserach has revealed that as many as 50% of people with coeliac disease may develop osteoporosis and more than 75% of untreated adults with coeliac disease may have a reduced bone mineral density.
How can you protect yourself?
Briefly speaking, you can reduce the risk of developing osteoporosis by incorporating calcium rich foods into your diet and by participating in regular weight bearing exercise (20 minutes, 3 times a week).
The recommended daily amount (RDA) of calcium for adults is 800mg but people with coeliac disease may require as much as 1500mg per day. The richest sources of calcium in normal diet are dairy products and tinned fish but it is also found in bread and cereals, which of course you must avoid. But don't worry - we have good news for you! All our gluten-free breads and rolls are high in calcium. You can choose from:
Remeber that some of our flour mixes also have added calcium.
For more information about osteoporosis, please refer to the National Osteoporosis Society or ask our dietition, Melissa Wilson.