OSTEOPOROSIS

WHAT IS OSTEOPOROSIS? Osteoporosis is a disease characterized by low

bone mass and deterioration of bone tissue. This leads to increased bone fragility and risk of fracture (broken bones), particularly of the hip, spine and wrist. Osteoporosis is often known as "the silent thief" because bone loss occurs without symptoms. Osteoporosis is sometimes confused with osteoarthritis, because the names are similar. Osteoporosis is a bone disease; osteoarthritis is a disease of the joints and surrounding tissue.

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According to the National Osteoporosis Foundation, half of all U.S. women and at least 1 in 8 U.S. men, will have an osteoporosis-related fracture at some point in their lives. Risk factors include low body weight, low calcium intake, poor health, a history of fracture in a first-degree relative, and the taking of corticosteroid drugs.

Other risk factors of osteoporosis are current cigarette smoking , prolonged use of drugs, caffeine or high phosphate drinks – ie. sodas (Ace Fitness Matters; consumption of more than 2,300 mg of sodium per day), depression - which raises cortisol levels and consumption of more than 1.5 alcoholic drinks per day

Unfortunately, only 12% of teen girls actually get enough calcium in their diets.

Eat your dark green veggies!-Vitamin K is the latest nutrient found to be beneficial

for warding off hip fractures. Vitamin K is thought to allow a specific bone protein to undergo a chemical alteration that then lets it take its place in the body's skeletal structure. Harvard and Tufts researchers found that women who consumed at least 109 micrograms of vitamin K per day were 30 percent less likely to suffer a hip fracture over a 10-year period than those who took less. One half-cup serving of a dark green vegetable is enough to cover the new recommended amount. (Tufts University Health & Nutrition Letter, March, 1999.)

Milk doesn’t prevent osteoporosis. Studies at Harvard University concluded that milk does not protect against bone fractures, because milk’s high protein content leaches calcium from the bones. Women who drank 3 glasses of milk a day had more fractures than those who rarely drank milk. That Harvard study is quite interesting, with some good recommendations in the full article:

Best way to prevent it……ExerciseA balanced diet rich in calcium and vitamin D Weight-bearing and resistance-training

exercises A healthy lifestyle with no smoking or excessive

alcohol intake Talking to one’s healthcare professional about

bone health Bone density testing and medication when appropriate"

How do I know I’m at risk?--Several factors can put a young person at risk for

developing osteoporosis. They include: Being white Being female Having irregular periods Doing little or no exercise Not getting enough calcium in your diet Being below a normal weight Having a family history of osteoporosis Smoking Drinking large amounts of alcohol

..7 DAY MEAL PLAN..

Day 1:Breakfast:1cup oatmeal ½ cup milk1 tbsp brown sugar1 cup orange juiceBanana Lunch:

•2 cup Cabbage soup•1 tomatoes•15 grapes•5 strawberries•2 cups salad with dressing•1 piece French bread

Supper: •4 oz skinless chicken•1 clove garlic•1 tsp oil•1 cup spinach•1 cup broccliSnack

1 cookie

Day 2:Breakfast:1 W.G. bagel Tsp cream cheese 10 grapes2 cups orange juice

Lunch:•1 cup lentil soup•1 piece French bread•½ cup fat free yogurt•1 apple

Supper:•10 oz fish •1 tbsp Lemon juice•1 clove garlic•1 Sliced tomato •1 cup couscous•1 cup salad with dressing•¼ carrots

Snack:•1 cup mixed nuts•1 cup Dried fruit

Day 3:Breakfast:1 cup yogurt6 strawberries1 mango¼ almonds1 appleGlass of milk

Lunch:•3 eggs scrambled•¼ green or red peppers•Salt and pepper•Onions•1 cup salad •Orange juice Dinner:

•10 oz tofu •1 Green of red Peppers•1 cup salad•5 mini carrots•Home made french fries•

Snack:1 cookie

Day 4:Breakfast:1 cup bran cereal ¾ cup skim milk1 mango¼ almonds

Lunch•3 eggs scrambled•1 tbsp ketchup•2 W.G. toast•1 cup lettuse

Supper:•1 10 oz. chicken breast w/o skin•1 cup asperagus•1 cup carrots•

Snack:•1 cup dried aprocots•1 oatmeal cookie

Day 5Breakfast1 cup oatmeal1 tbsp brown

sugar½ cup skim milk1 glass skim milkToast with honey

Lunch•1 cup w.g. noodles•½ cup alfrato sause•1 cup salad greens

Supper•1 piece lazonya•¼ cup Cottage cheese•1 glass juice

Snack•1 piece cake and icing•Ice cream•Rasberries and strawberries with cake

Day 6:Breakfast 2 pieces W.G. toast1 tbsp peanut

butter1 tbsp honey1 apple Lunch

•1 piece lazonya•1 mango•1 tomato•¼ cottage cheese

Supper:•Spagetty sauce•W.G. noodles •1 piece garlic bread •1 cup salad•1 tbsp salad dressing

Snack•1 cookie•1 cup icecream

Day 7Breakfast 1 bowl cereal of

your choice ½ cup skim milk 1 banana 10 almonds Lunch

•2 piece W.G toast•1 tomato•1 tbsp Mayo •( make a tomato sandwich)•Salt and pepper•1 big carrot or 8 mini

Supper:•3 eggs to make omalet •1 mushroom•¼ green pepper•Salt and pepper•1 glass milk•1 cup salad•1 tbsp dressing

Snack•Cookie•1 cup dried fruit•1 mango