Transcript 19 - 50 years

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
Normal bone
National Osteoporosis Foundation,
http://www.nof.org/osteoporosis/bonehealth.htm
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
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Rheumatoid arthritis
Thyroid disorders
Parathyroid disorders
Type 1 diabetes
Lactose intolerance
Digestion disorders
Medications Can Increase Risk
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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
Healthy
diet
Regular sunshine
Physical activity
Discuss bone health with doctor
Make healthy lifestyle choices
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
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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!
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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.