Bone Up on Health

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Bone Up on Health

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Objectives

• Define osteoporosis and why it is a problem.
• Discuss the importance of knowing your bone
  health.
• Discuss osteoporosis prevention techniques
• Calcium
• Strength training

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Bone Architecture

• Normal bone Osteoporotic bone

National Osteoporosis Foundation,
http//www.nof.org/osteoporosis/bonehealth.htm
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Osteoporosis is More Common than Breast Cancer

• Women are more at risk for developing
  osteoporosis than they are for
• developing breast cancer.
• 10 million Americans have
• osteoporosis.
• Men are also at risk for osteoporosis.

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Osteoporosis leads to complicated fractures

• 1 in 2 women and 1 in 8 men over age 50 sustain
  an osteoporosis-related fracture.
• Of these
• 1 in 5 die within 1 year.
• 1 in 2 will need assistance with daily activities.

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Its Whats Inside that Counts

• Bones feel hard to the touch but inside they may
  be weak and porous think of a cantaloupe

http//islamic-world.net/children/fruit/melon/pic/
cantaloupe.gif
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How can you tell if your bones are healthy?

• Get the picture!
• Heel scan
• DEXA Duel Energy X-ray Absorptiometry
• Dont wait until symptoms, like stooped posture,
  develop. Check your bone health now!

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Who is at risk?

• Women 1 of 2 women over 50
• (1 of 8 men)
• Small-boned people
• Caucasian or Asian
• Family history
• Low calcium intake as a child
• High sodium/salt diet
• Anyone who is getting older

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Medical Conditions Increase Risk

• Rheumatoid arthritis
• Thyroid disorders
• Parathyroid disorders
• Type 1 diabetes
• Lactose intolerance
• Digestion disorders

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Medications Can Increase Risk

• Long-term corticosteroid use
• High doses of thyroid hormone
• Anti-seizure or epilepsy medications
• Certain diuretics
• Excessive aluminum-containing antacids

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5 Steps to Strong Bones
Healthy diet
Regular sunshine
Physical activity
Discuss bone health with doctor
Make healthy lifestyle choices
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Step 1 Eat a Healthy Diet

• Diet rich in calcium vitamin D
• Calcium-fortified foods
• 3 4 servings milk/dairy foods
• Calcium/vitamin D supplements
• Foods rich in other bone healthy nutrients
• 5 or more servings vegetables fruits
• Potassium, magnesium, zinc, copper
• Vitamin K vitamin C

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Calcium Vitamin D

• Recommendations
• 19 - 50 years
• 1,000 mg calcium
• 200 IU vitamin D
• 51 - 70 years
• 1,200 mg calcium
• 400 IU vitamin D

• 300 mg calcium 100 IU vitamin D in 8 oz. milk
• Tofu made w/ calcium sulfate
• Canned salmon
• Fortified orange juice
• Supplements

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Upper Limits

• Calcium 2500 mg/day
• Vitamin D 2000 IU/day

1997 National Academy of Sciences
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Step 2 Get Regular Sun Exposure

• Vitamin D is produced by the skin
• Expose arms and/or legs for 10 - 15 minutes
  daily, without sunscreen
• Apply sunscreen after this time

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Step 3 Maintain an Active Lifestyle

• Regular weight-bearing exercises
• Strength-training exercises
• Balance stretching exercises

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Weight-bearing Exercises

• 30 minutes daily, gt 3 times weekly
• Walking, running or jogging
• Stair climbing, jumping rope, skating
• Aerobics, tennis
• Basketball, soccer, volleyball

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Keep Your Balance!

• Research from Tufts has found that strength
  training improves balance
• 1 out of 3 adults over 65 falls each year
• 95 of hip fractures are attributable to a fall!

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Step 4. Discuss Medications with Your Physician
and Check Bone Mineral Density

• Calcium/vitamin D supplements
• Hormone replacement therapy (HRT)
• Bisphosphonates
• Alendronate (Fosamax)
• Risedronate (Actonel)
• Calcitonin (Miacalcin)
• Parathyroid hormone (PTH)

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Step 5. Decrease Lifestyle Risks!

• Get active!
• Eat a well balanced diet!
• Get a little sun!
• Avoid excessive alcohol (gt 7 drinks/week).
• Stop smoking.

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Take Charge of Your Bone Health!

• Its never too late to protect your bones
• Make a plan today!

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What Have I Learned?

• True or False. Usually a person will have
  symptoms of osteoporosis before she breaks a
  bone.
• Name two ways to strengthen your bones.
• Name two medicines that can weaken your bones.