keeping your bones healthy

8/9/2019 Keeping Your Bones Healthy

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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/

keeping your bones healthy

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