Bone Up on Health

Objectives

• Define osteoporosis and why it is a problem.

• Discuss the importance of knowing your bone health.

• Discuss osteoporosis prevention techniques: – Calcium– Strength training

Bone Architecture

National Osteoporosis Foundation, http://www.nof.org/osteoporosis/bonehealth.htm

Normal bone Osteoporotic bone

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.

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.

It’s What’s 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

How can you tell if your bones are healthy?

• Get the picture! - Heel scan- DEXA – Duel Energy X-ray Absorptiometry

• Don’t wait until symptoms, like stooped posture, develop. Check your bone health now!

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

Medical Conditions Increase Risk

• Rheumatoid arthritis

• Thyroid disorders

• Parathyroid disorders

• Type 1 diabetes

• Lactose intolerance

• Digestion disorders

Medications Can Increase Risk

• Long-term corticosteroid use

• High doses of thyroid hormone

• Anti-seizure or epilepsy medications

• Certain diuretics

• Excessive aluminum-containing antacids

5 Steps to Strong Bones

Make healthy lifestyle choices

Discuss bone health with doctor

Physical activity

Regular sunshine

Healthy diet

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

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

Upper Limits

• Calcium: 2500 mg/day

• Vitamin D: 2000 IU/day

1997 National Academy of Sciences

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

Step 3: Maintain an Active Lifestyle

• Regular weight-bearing exercises

• Strength-training exercises

• Balance & stretching exercises

Weight-bearing Exercises

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

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!

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)

Step 5. Decrease Lifestyle Risks!

• Get active!

• Eat a well balanced diet!

• Get a little sun!

• Avoid excessive alcohol (> 7 drinks/week).

• Stop smoking.

Take Charge of Your Bone Health!

• It’s never too late to protect your bones

• Make a plan today!

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.