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Keeping Your BonesKeeping Your Bones
HealthyHealthy
Preventing Osteoporosis
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OsteoporosisOsteoporosis
Osteoporosis is a condition in which the
bones become weak and can break froma minor fall or, in serious cases, from a
simple action such as a sneeze.
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Normal bone has the appearance of a honeycomb matrix (left).
Under a microscope, osteoporotic bone (right) looks more
porous.
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OsteoporosisOsteoporosis
Fast Facts
In the U.S. today, 10 million individuals are
estimated to already have the disease
Osteoporosis is often thought of as an older
person's disease, it can strike at any age
Of the 10 million Americans estimated to have
osteoporosis, eight million are women and
two million are men.
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Risk Factors
Being female
Older age
Family history of osteoporosis or brokenbones
Being small and thin
Certain race/ethnicities such as Caucasian,Asian, or Hispanic/Latino
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Risk Factors
History of broken bones
Low sex hormones
Low estrogen levels in women, includingmenopause
Missing periods (amenorrhea)
Diet
Low calcium intake
Low vitamin D intake
Excessive intake of protein, sodium and caffeine
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Risk Factors
Inactive lifestyle
Smoking
Alcohol abuse Certain medications
Certain diseases and conditions
anorexia nervosa rheumatoid arthritis
gastrointestinal diseases
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PreventionPrevention
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CalciumCalcium
The recommended daily intake of calcium for
adults is 1000 mg per day.
Eat more foods rich in calcium
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Calcium Rich FoodsCalcium Rich FoodsFood with Calcium Serving size Calcium per serving (mg)*
Dairy products
Milk 1 cup 290-300
Swiss cheese 1 oz (slice) 250-270
Yogurt 1 cup 240-400
American cheese 1 oz (slice) 165-200
I
ce cream or frozen dessert 1/2 cup 90-100Cottage cheese 1/2 cup 80-100
Parmesan cheese 1 Tbs 70
Powdered nonfat milk 1 tsp 50
Other
Sardines in oil (with bones) 3 oz 370
Canned salmon (with bones) 3 oz 170-210
Broccoli 1 cup 160-180Soybean curd (tofu) 4 oz 145-155
Turnip greens 1/2 cup, cooked 100-125
Kale 1/2 cup, cooked 90-100
Corn bread 2 1/2-in. square 80-90
Egg 1 medium 55
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Vitamin D
Vitamin D is a fat soluble vitamin that is
necessary to the health of a human being. It is
also sometimes termed the "sunshine"
vitamin, as one of the best sources of the
vitamin is from sunlight that is absorbed
through the skin
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15 30 minutes aday is all you need
for your body to
produce enough
Vitamin D!
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ExerciseExercise
Exercise can help you build strong bones and
slow bone loss
You'll gain the most benefits if you startexercising regularly when you're young and
continue to exercise throughout your life
Combine strength training exercises with
weight-bearing exercises
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Strength training
helps strengthen
muscles and bones
in your arms andupper spine
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Weight-bearingexercises such
as walking,jogging, running,stair climbing,skipping rope,skiing and impact-producing sports mainly affect
the bones in yourlegs, hips andlower spine
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Swimming, cycling
and exercising on
machines canprovide a good
cardiovascular
workout, but are
low impact, they're
not as helpful for
improving bone
health as weight-bearing exercises
are.
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Other Tips For Prevention
Stop smoking
Avoid drinking
excessive alcohol
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EASYEXERCISES YOUCANEASYEXERCISES YOUCAN
DOATHOMEDOATHOME
PreventionPrevention
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Standing tall
Stand with your head,shoulders andbuttocks against awall, with your heels
two to three inchesfrom the wall.
Pull in your chin andtighten your abdomenand buttocks.
Press your backagainst the wall,leaving a small spacebehind the curve ofyour lower back.
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Walking strengthens your
legs and heart and
improves your balance
Hold your head high.
Keep your back and
neck as straight aspossible.
Gently tighten yourabdominal muscles.
Let your shouldersand arms movefreely and naturally.
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Chin tuck
T
o stretch your neck, aswell as practice correct
positions of your head
and shoulders:
While seated, look
straight ahead.
Pull your chin in toward
your neck, don't let
your head bend
forward.
Push your hands down
on your thighs to helpstraighten your back
Hold this position for a
few seconds. Repeat
this exercise five times.
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Pelvic tilt
To strengthen your lower back and abdominal muscles:
Lie on your back with your knees bent and your feetflat on the floor (1). Maintain a normal curve in yourback; don't arch your back.
Tighten your abdominal muscles.
Tilt your pelvis up slightly without lifting your hips toflatten your back against the floor (2). Avoid usingyour leg and buttock muscles.
Hold the position for five seconds while breathingnormally, and then relax. Repeat this exercise 10times.
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Sitting knee extension
To strengthen your thigh muscles
Sit in a chair with your feetflat against the floor, yourback straight and your handson your thighs. Tighten yourabdominal muscles and lookstraight ahead.
Slowly straighten one kneewhile lifting your heel a fewinches from the floor. Don'tslouch or round your back.
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Calf stretch
To stretch your calf muscle, heel
cord and the back of your thigh
Stand with your feetparallel, hip-widthapart. Place yourhands on the back of a
chair for balance. Flatten your abdomen,
straighten your backand shoulders andbend your kneesslightly.
Slide one foot
backward, keeping itflat on the floor, untilyour back leg isstraight.
Lean your weightforward onto your
bent front knee.
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Upper back lift
To strengthen your back muscles
Lie facedown on the floor with a pillow under
your abdomen and hips (1).
Keep your arms resting at your sides as youtighten your abdominal muscles.
Inhale and raise your head and chest a few
inches from the floor (2). Keep your head in
line with your neck and torso.
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Shoulder strengthening
To strengthen the muscle along the back of your shoulder, the muscle on the back of
your upper arm (triceps) and your upper back muscles
Stand with your left leg in front of the right andyour left hand on the back of a chair. Bend yourfront (left) knee while holding a 1- to 2-pound
weight in your right hand (1). Move your right hand backward, straightening
your arm behind you, and hold for a few seconds(2).
Return to your starting position and repeat five to10 times.
Repeat this on the other side five to 10 times
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Thank You!
Now please take some time to fill out a short
evaluation of your experience tonight.
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References
http://www.mayoclinic.com/health/osteoporo
sis/DS00128
http://www.nof.org/