Download - Osteoporosis & Strength Training
L. Denise Edmonds, Ph.D.Cigna Onsite Health Coach
Osteoporosis & Strength Training
Possible risk factors for OsteoporosisHave you had breast cancer?
- Estrogen has protective effect on bones
Chemotherapy may cause loss of ovarian function and reduce estrogen levels.
Chemotherapy may have negative effect on bone
Breast CA may stimulate osteoclasts (cells that break down bone)
Other risk factors:Ethnicity
African American WomenYes your BMD is higher than that of other ethnic
counterpartsOsteoporosis is undiagnosed and undertreated in womenRisk for hip fracture doubles every 7 yearsMore likely to die from hip fractureMany are lactose intolerant and don’t consume proper
amounts of milkHispanic Women
10% women over 50 have osteoporosis & 49% of women have low BMD but not low enough to categorize it as osteoporosis
Consume less calcium than neededDisease common to both groups increases risk of
osteoporosis
Bone loss factsBone mass decreases by about
0.5% per year or more after the age of 40, regardless of sex or ethnicity
Muscle mass can decrease 3-5 % after 30 years old if you are inactive.
What is a girl to do?Pharmacological remedy – Rx from
PCPPhysical Activity
Increase bone mass and strengthFFM is a strong determinant of bone with aging
Reduce risk of fallingBalance training
RecommendationsExercise Rx
Mode Weight bearing activity i.e. tennis, stair
climbing, intermittent jogging during walking, volleyball, basketball, weight lifting
IntensityModerate to High
FrequencyResistance Training 2-3 X / WKWeight bearing endurance activities
Duration30-60 m/day (difficult to quantify)
Thank You !!
Amy Fuller RD/LD
Dietitian Specialist
Lunch, Laugh & Learn
February 27, 2014
Osteoporosis & Nutrition
Calcium RDA
FEMALES MALES19-30 1,000
mg/day19-30 1,000
mg/day
31-50 1,000 mg/day
31-50 1,000 mg/day
51-70 1,200 mg/day
51-70 1,200 mg/day
>70 1,200 mg/day
>70 1,200 mg/day
Calcium Sources
8 oz Yogurt = 300-450 mg
8 oz Milk = 300 mg
1 oz Cheese = 150-200 mg
½ cup Ice Cream = 100 mg
Calcium SourcesVegetables:
½ cup Broccoli = 47 mg
½ cup cooked Leafy Greens = 45-110 mg
½ cup Sweet Potato, baked = 32 mg
Legumes:½ cup Beans, canned = 34-61
mg
½ cup Lentils, boiled = 29 mg
½ cup Hummus = 62 mg
Fruits:1 medium Orange = 52 mg
½ medium fresh Papaya = 36 mg
1 cup fresh Raspberries = 27 mg
1 medium kiwi = 20 mg
Nuts/Seeds:1 Tbsp. Sesame Seeds = 88
mg
½ oz Almonds = 37 mg
½ oz Soybean Nuts = 20 mg
What Increases Calcium Absorption
Vitamin DRDA
Males & Females 19-70 = 600 IU/dayMales & Females 71+ = 800 IU/day
Dietary Sources: 1 oz Salmon (140 IU), 1 oz Canned Sardines (84 IU), 3 oz Chicken Liver ( 44 IU), 1 Egg Yolk (24 IU)
Other Source: SUNLIGHTAcidic Conditions Spacing Calcium Intake
What Decreases Calcium Absorption
Oxalic Acids (oxalates)Dietary Sources: Spinach, Swiss Chard, Dry
Cocoa, Rhubarb, Bran Flakes, Wheat GermPhytic Acid (phyates)
Dietary Sources: Nuts, Seeds, GrainsDietary Fiber >30 g/dayHigh Sodium DietsTannins
Food Labels
% Based on 1,000
mg
1 cup = 300 mg
Serving Size = 8 ounces
% Based on 400 IU
1 cup = 100 IU
Questions