beyond calcium: get the info on building strong bones caroline pelley rachael veith charlotte menten
TRANSCRIPT
Beyond Calcium: Get the Info on Building Strong
Bones
Caroline PelleyRachael Veith
Charlotte Menten
What Would You Like To Know?
Bones● Facts and MythsDiet
● What nutrients are important for building strong bonesTrivia Game Exercise
● What exercises could I try to maintain and build strong bones
Overview
Myth: Bone is a solid, stagnant organ.
Myth: Children and teens do not need to worry about bone health
Bone Background:What is Bone?
Watch Bone in Action!
Calcium
* Calcium gives bone it structure by acting like scaffolding* 99% of the body’s calcium is found in bone and teeth* Sources: milk, yogurt and other dairy products, kale, broccoli, Chinese cabbage are also good vegetable source
Vitamin D
* Vitamin D helps the body use calcium* We can get vitamin D from the sun* Sources: Sunshine! Salmon, tuna, and other fatty fish, also found in liver and egg yolk, and some mushrooms
Vitamin K
* Vitamin K allows calcium to attach and harden bones* Good bacteria in our intestines can make vitamin K, and our body can recycle it
* Sources: Found in many green vegetables like kale, spinach, collards, also in egg yolk, cheese, and chicken
Magnesium
* Magnesium is part of bones structure, and helps to stabilize calcium * 60% of the body’s magnesium is found in the skeleton
* Sources: Nuts, beans, whole grains, green leafy vegetables, rice, beef, chicken, and more
Phosphorus
* Phosphorus makes up thestructural part of bone* 85% of phosphorus in thebody is found in the skeleton* Sources: Found in many foods, but animal products are better absorbed by the body than plant
This or ThatWhich Option is Better for Bone Health?
This OR That
Dried Apricots Dried Fruit Pumpkin SeedsWalnut
This ORThat
Kale
Iceberg Lettuce
Kale!
This OR That
Salmon!
This OR That
Mushrooms and Broccoli!
Exercise for Strong Bones
Why?● Makes bones stronger
o Increase calcium contento Grow more dense
● Strength, balance, coordination to prevent falls
What types of exercise?
● Weight-bearingo High-impacto Low-impact
● Muscle-strengthening
Weight-bearing Exercise
● High-impacto Dancingo High-impact aerobicso Hikingo Jogging or runningo Stair-climbingo Tenniso Zumba
Weight-bearing Exercise
● Low-impacto Elliptical machineso Low-impact aerobicso Stair-step machineo Tai-chio Walking
Muscle-strengthening
● Lifting weights● Elastic exercise bands● Weight machines● Own body weight
How much should I exercise?Weight-bearing: 30 minutes, 3 - 4 days/weekMuscle-strengthening: 2 - 3 days/week
Try to exercise your balance and posture every day!
Now let’s practice exercises you can do at home!
Source: National Osteoporosis Foundation (I WILL RE-WORD THIS)
Corner Stretch● Stretch shoulders● Improve posture● 2 on each side● 3 times a week
Hip Abductor
● Strengthen hips● Improve balance● 10 on each side,
repeat● 2 - 3 times a week
Prone Leg Lifts● Lower back and
buttocks● Stretches hips,
thighs● 10 on each side● 2-3 times a week
Toe & Heel Raises
● Lower back● Balance● 10 times each side● Every day
Wall Slide
● Thigh, abs, back● Posture● 10 times● 2 - 3 times a week
Summary Both DIET and EXERCISE are crucial for building strong bones
Eat a diet high in fruits, vegetables and whole grains. Look to the handout for foods with specific nutrients for bone health
Practice weight-bearing and muscle strengthening exercises