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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
National Osteoporosis Foundation, http://www.nof.org/osteoporosis/bonehealth.htm
Normal bone Osteoporotic bone
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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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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
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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!
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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
Make healthy lifestyle choices
Discuss bone health with doctor
Physical activity
Regular sunshine
Healthy diet
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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, > 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 (> 7 drinks/week).
• Stop smoking.
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Take Charge of Your Bone Health!
• It’s 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.