Healthy Bones for Life Welcome and Introductions Our
Healthy Bones for Life Welcome and Introductions Our Mission To enable and empower people throughout the country to build and maintain strong bones to prevent osteoporosis and fractures to live a long, healthy and independent life. AWARENESS ADVOCACY EDUCATION Todays Agenda t c
a Fr s e r u 1 Why bone health matters 2 What is osteoporosis 3 How is osteoporosis diagnosed
4 How to prevent bone loss 5 How to prevent falls 6 Treatments to prevent fractures Osteoporosis is a Serious Problem 70% of people over 65 with osteoporosis have never been screened and dont know they have osteoporosis
Compared to Other Health Issues 2,400... 2,000... Annual occurrences 2,000,000 1,600... 1,200... 800 735,000 800,000 400 232,924 0
Breast Ca... Heart Att... Centers for Disease Control & Prevention 2016 Centers for Disease Control & Prevention, 2015 Centers for Disease Control & Prevention, 2015 National Osteoporosis Foundation, 2015 Str Fract... Osteoporosis is a Disease When the skeleton loses mineral density, the structure becomes thin and unable to take normal
weight, leaving bones that break easily. Bones Are Living Tissue Bone remodeling means you have the opportunity to have new bones every 7-10 years! Osteoblasts- build new bone Osteoclasts- remove old or damaged bone How the Skeleton Changes Peak Bone Mass Menopause
Rapid Bone Building RiskFactors Factors for for Osteoporosis Risk Osteoporosis Things you cant change 1 Gender 2 Heredity 3
Age 4 Fracture history 5 Medical conditions 6 Medications RiskFactors Factors for for Osteoporosis Risk
Osteoporosis Things you can change 1 Calcium consumption 2 Vitamin D intake 3 Quit smoking or vaping 4 Alcohol consumption
5 Physical activity 6 Posture Low body weight (BMI <20) Some medications 7 8 3 Risk Factors for Cause Bone Loss Conditions That Osteoporosis
Malabsorption Diabetes Type II Rheumatoid Arthritis Risk FactorsThat for Cause Bone Loss Medications Osteoporosis Anticoagulants (Heparin) Methotrexate Anticonvulsants (Dilantin) PPIs (Nexium, Prilosec, Zantac)
RiskYou Factors forKnow Your Risk How Might Osteoporosis Low Impact Fracture More than 1 Height Loss FORE Fracture Risk Calculator The calculator gives an estimate of your risk of breaking a bone. RiskYou Factors forFor Sure
How Know Osteoporosis Get a Bone Mineral Density Test (also known as DXA) Covered benefit for Women age 65+ Men age 70+ Anyone younger with a risk factor This simple and painless test takes about 15 minutes. Risk Factors forYour DXA Results Understanding Osteoporosis < -2.5 T-score > -1.0 T-score
Even though you may have a low bone density, you may not have an increased fracture risk. Your peak bone density may never have reached the normal range. Fractures Happen at all BMDs Preventing Bone Loss Calcium Vitamin D Physical activity Fall Prevention Risk Factors Calcium is thefor Principle Mineral of Bone Osteoporosis
Vitamin D Nerves and muscles need calcium to function; if not available, the body will take calcium from bones The current RDA is 1,000-1,200 milligrams per day 3-4 servings of a calcium rich food = 1,000 - 1,200 mg Dietary Sources of Calcium Food Dairy Proteins Item Low Fat Yogurt, Milk, Cheese Tofu (with Calcium), Sardines (With Bones), Garbanzo Beans, Almonds Vegetables Collards, Bok Choy, Kale,
Broccoli Other Pizza, Lasagna, Mineral Water Foods (Gerolsteiner), Dried Figs Calcium Range 150-400 mg 75 - 400 mg 20-260 mg 120 - 450 mg RiskTo Factors How Readfor a Nutrition Label Osteoporosis
Add a zero to the calcium % to get milligrams per serving. 20% + 0 = 200 mg If Risk You Factors Need afor Supplement Osteoporosis If you dont eat 2-3 servings of a calcium-rich food every day, you may need a supplement. Two types of calcium supplement 1 2 Calcium citrate i.e., Citracal
Easier on stomach, Take with or without food Calcium carbonate i.e., Caltrate Less expensive, Take with food Body can only absorb 500-600 mg at a time Do not take more than 1,500 mg/day Risk Factors for Vitamin D is Essential Osteoporosis Calcium needs vitamin D to get absorbed in the intestine Sunshine alone is not a reliable source of vitamin D
RDA varies from 600- 2,000 International Units per day Food Item Vitamin D Range Fatty Fish Dairy Other Foods Protein Salmon, Sardines, Milk, Fortified with D Fortified Cereals, Juices Egg Yolk 150-500 IU 100-125 IU
50-75 IU 44 IU Its very hard to get enough vitamin D through diet! Supplements are not expensive. Bones Like a Load To build bone density, you must do activities that surprise and add weight to the bone. Activities that strengthen muscles, strengthens bone. Loads Vary by Activity Levels of Load by Body Weight 4+
Jump, strength train 3 Run, jog 1-2 Brisk walk Swim, cycle <0 Increasing effect on bone density Load Safely
The spine is most VULNERABLE when rounding forward. AVOID compression fractures. ALWAYS bend at the hips with a straight spine. Support the Spine Bones 1 Practice great posture 2 Use great body mechanics 3
Expand chest muscles 4 Strengthen back muscles 5 Strengthen abs (plank is great!) Improve Posture Strengthen back muscles Standing W Exercise 1 Raise arms parallel to floor
2 Pull arms backwards, pinch shoulder blades 3 Hold for 3 seconds. Breathe. 4 Repeat as often as you can! Improve Leg Strength Reduce falls and fractures Modified Squat 1
Stand close to chair feet hip distance apart 2 Keep a straight back, hinge at hip 3 Squat back and hover over chair 4 Hold as long as you can, work up to 30 seconds Balance to Prevent Falls Risk Factors
Prevent Falls for to Prevent Fractures Osteoporosis 1 Stop multi-tasking 2 Remove trip hazards 3 Get your eyes checked 4 Keep a night light on
5 Get your medications checked 2 million people land in the emergency room from a fall. 500,000 falls result in hospital stays. If you are at high risk for fracture, you may benefit from treatment. Determine your risk. Discuss your options. Decide whats best. Treatment Options Bisphosphonates
Alendronate, Actonel, Atelvia, Boniva, Fosamax, Reclast, Zometa SERM (Selective Estrogen Receptor Modulators) Evista, Duavee Denosumab Prolia Parathyroid Hormone Forteo Knowing your fracture risk can help you decide if you will benefit from a treatment. Risk Factors for to Remember Important Things Osteoporosis
1 Get calcium and vitamin D daily. Food is best, supplement if needed. 2 Do weight-bearing and balance exercises everyday. 3 Know your risk for fractures, get screened and diagnosed. 4 Know your T-scores and keep a
copy of all your bone density tests. How YOU can help! DONATE VOLUNTEER TEACH Make a difference in your community. Lets end osteoporosis, together. Become a
trained presenter! americanbonehealth.org Bone Health Hotline 1-888-266-3015
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