Healthy Bones Healthy You Provides FREE health education
Healthy Bones, Healthy You
Provides FREE health education and services in Wisconsin for women and families Mission: Innovate, impact, and improve women’s health
Preventive health screenings for women who are under-insured or uninsured • Mammograms • Pap tests • Multiple sclerosis testing
Learning Goals By the end of today’s session, you will be able to: 1. Describe why bone health is important for overall wellness. 2. Identify the risk factors for osteoporosis. (primary prevention) 3. Take steps to build, strengthen, and protect your bones from fractures. (secondary prevention)
Healthy Bones, Healthy You! Bone health is important for… Support Movement Protection Blood Cell Production Storage Healthy bones are responsible for overall wellness, quality of life, and independence!
What is Osteoporosis? “Porous bone” A disease that can cause: Normal bone • Weak/brittle bones Bone with osteoporosis • Fractures – spine, wrists, hips • Rounded shoulders/hunched back • Loss of height • Loss of independence Image source: https: //www. pacificcollege. edu/news/blog/2014/12/08/tcm-treatments-osteoporosis
Fractures/Broken Bones Reduce Quality and Length of Life • Each year, nearly 2 million people suffer fractures from osteoporosis. • 1 in 3 women over the age of 50 will experience a fracture from osteoporosis. • Fractures hinder work, play, and daily routines. • For older adults, injuries can be deadly…
Primary Prevention: Are You at Risk for Osteoporosis?
Uncontrollable Risk Factors • By the age of 30, we have reached peak bone mass. • 85 -90% of adult bone mass is gained by age 18 in girls and age 20 in boys. • Starting in our mid-30’s, we slowly begin to lose bone mass. • Most rapid loss occurs during menopause. Image source: https: //medlineplus. gov/magazine/issues/winter 11/articles/winter 11 pg 15. html
Uncontrollable Risk Factors (Cont. ) • Gender – 80% of all Americans with osteoporosis are women. • Small body frame/low weight • Ethnicity – Caucasians are the most likely to get osteoporosis. • Medical history – thyroid problems, eating disorders, liver or kidney disease, inflammatory diseases • Family history
Controllable Risk Factors • Not getting enough calcium and vitamin D • Having an inactive lifestyle • Smoking • Excessive alcohol use • History of steroid use or medications that can cause bone loss
Osteoporosis has Few Warning Signs & Symptoms • Pain • Neck • Spine • Lower Back • Hunchback posture • Height loss • Periodontal disease Image source: http: //www. asianweekly. co. uk/2017/03/21/potential-early-warning-signs-of-osteoporosis-found-in-south-asian-women/
Healthy Habits Healthy Bones Preventing Osteoporosis • Diet rich in calcium & vitamin D • Plenty of physical activity • Limiting alcohol intake • No smoking “Osteoporosis is not an inevitable part of aging. There are things you can do to reduce your risk. ” ~ National Osteoporosis Foundation Healthy You Preventing Fractures • Bone density screening • Fall prevention • Medications
Preventing Osteoporosis
Get Enough Calcium Your body needs calcium Best food sources of calcium= dairy products (milk, yogurt, and cheese) If this is your age You need this much calcium each day (mg) 0 to 6 months 200 6 to 12 months 260 1 to 3 years 700 4 to 8 years 1, 000 9 to 18 years 1, 300 19 to 50 years (and 51 -70 year old males) 1, 000 51 - to 70 -year-old females (and everyone over 70) 1, 200 Source: NIH Osteoporosis and Related Bone Diseases National Resource Center
Reading Food Labels for Calcium • Calcium amount can vary greatly from food to food. • Add “ 0” to the daily value (DV) percent to get the milligrams of calcium. Ex. 30% DV = 300 mg calcium in 1 cup of fat free skim milk
What if I’m Lactose Intolerant? • There are plenty of options to get calcium if you can’t have dairy products: • Fortified foods • • Orange juice Breakfast foods/cereals Soy and almond milk Tofu • Dark green leafy vegetables • Sardines and salmon • Beans, nuts, seeds
Get Enough Vitamin D You need more vitamin D as you get older If this is your age You need this much vitamin D in International Units (IU) 0 - 12 months 400 IU 1 to 70 years old 600 IU Over 70 years old 800 IU Source: National Institutes of Health Vitamin D Sources: sunlight, select foods, supplements
Supplements • Best to get calcium from food sources • Amount you need from supplements depends on how much you get from food first • Discuss the best option for you with your healthcare provider.
Physical Activity Promotes Bone Health • Bones become stronger and thicker. • Prevents bone loss • Strengthens muscles • Improves coordination and balance to reduce fall risk Image source: https: //www. standardmedia. co. ke/evewoman/article/2001236107/how-tokeep-your-bones-healthy-and-strong-with-the-best-vitamins-food-and-a-good-daily-routine
Physical Activity Guidelines At least 30 minutes of any physical activity 5 days per week Weight-bearing exercise 2 -3 times a week Balance training once a week
Weight-Bearing Exercise High Impact/Resistance • Stair climbing or hiking • Jogging Low Impact/Resistance • Downhill/cross country skiing • Walking • Dancing/aerobic dancing • Cross country skiing machines • Basketball/volleyball • Rowing machines • Weight lifting • Stair stepping/elliptical machines • Jumping rope • Water aerobics • Tennis
Resistance Bands TIPS: • Inspect bands to make sure they are in safe condition. • Never let go of a band while under tension. • Effective, inexpensive, and easy way to strength train • Use care as you would with any exercise equipment. • Never overstretch a band. • If your band has handles, do not place them over your feet. • Resistance bands are not toys.
Limit Alcohol Intake & Avoid Smoking • Women: limit is 1 drink/day • Men: limit is 2 drinks/day • Cut back or quit smoking • Resources to help: • Be. Tobacco. Free. gov • Smokefree. gov www. joinfirstbreath. org
Preventing Fractures
Screening for Bone Health Online: With Your Healthcare Provider: • Fracture Risk Assessment Tool (FRAX) • Dual Energy X-Ray Absorptiometry (DXA) http: //www. shef. ac. uk/FRAX/tool. aspx? country=9 • IOF Assessment https: //www. iofbonehealth. org/sites/default/files/m edia/2017%20 english%20 version_oneminuterisktest. pdf Bone density screening is recommended for women > age 65 Recommended earlier (ages 50 -65) if more than one risk factor
Osteoporosis Test Scores Bone Density Results: T Score Normal -1. 0 or above Osteopenia -1. 1 to -2. 4 Osteoporosis -2. 5 or lower - 2. 5 or lower Osteopenia -1. 1 to -2. 4 -1. 0 or above Source: US Preventive Services Task Force. Screening for osteoporosis: recommendation statement. Am Fam Physician. 2011; 83: 1197 -200.
Fall Prevention • Tips for fall prevention: • Wear shoes with good traction. • Use hand rails when using stairs. • Be aware of slippery flooring (marble, tile, wet surfaces). • Keep walkways well lit and clear of debris. • Keep floors free of loose wires, cords, and throw rugs. • Use a non-skid rubber mat in the shower or tub. • Use a walker or cane as needed. https: //wihealthyaging. org/stepping-on
Medications • Raloxifene (Evista) • Denosumab (Prolia, Xgeva) • Teriparatide (Forteo) • Abaloparatide (Tymlos) • Calcitonin (Calcimar or Miacalcin) • Bisphonates: alendronate (Fosamax), ibandronate (Boniva), risedronate (Actonel), and zoledronic acid (Reclast)
Recap • Are you at risk? • What can you do about it? • Preventing osteoporosis • • Diet rich in calcium and vitamin D Plenty of physical activity Limiting alcohol intake No smoking • Preventing fractures • Bone density screening • Fall prevention • Medications if necessary What actions will you take?
Resources https: //www. niams. nih. gov/healthtopics/osteoporosis americanbonehealth. org nof. org https: //go 4 life. nia. nih. gov/ bestbonesforever. org/ https: //wihealthyaging. org/stepping-on
Thank you! Please complete and return the post-session survey.
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