Build Your Bones,Build Your Bones,Girlfriend!Girlfriend!

Bones are living tissue, they Bones are living tissue, they provide structural support, and provide structural support, and protect vital organsprotect vital organs

Bones are made up of:Bones are made up of: CalciumCalcium PhosphorousPhosphorous ProteinProtein MagnesiumMagnesium Vitamins and other minerals in Vitamins and other minerals in

smaller amountssmaller amounts

Facts About Our BonesFacts About Our Bones

The average adult skeleton contains The average adult skeleton contains over TWO POUNDS of calcium over TWO POUNDS of calcium more for taller peoplemore for taller people

We need calcium to develop teeth We need calcium to develop teeth and bones, and also to regulate and bones, and also to regulate heart and muscle, and clot bloodheart and muscle, and clot blood

Facts About Our BonesFacts About Our Bones

When we are young When we are young we store and build bone we store and build bone effectively.effectively.

Most bone – 85 to 90 percent – Most bone – 85 to 90 percent – is made before age 20.is made before age 20.

As we get older – age 35 to 45 – bones begin to As we get older – age 35 to 45 – bones begin to break down faster than they are formedbreak down faster than they are formed. .

Facts About Our BonesFacts About Our Bones

Bones and AgeBones and Age

How Much Calcium Do We How Much Calcium Do We Need? What the Experts SayNeed? What the Experts Say

So What does So What does mg. stand mg. stand for ?for ?

Milligram = One thousandth of a gramMilligram = One thousandth of a gram

Ounce = 28 gramsOunce = 28 grams

Are We Measuring Up?Are We Measuring Up?

Who’s getting adequate calciumWho’s getting adequate calcium 13.5% of girls ages 12-1913.5% of girls ages 12-19 36.3% of boys ages 12-1936.3% of boys ages 12-19 About 50% of adult womenAbout 50% of adult women

Woman B Woman B had less bonehad less bonemass starting out and somass starting out and sosuffered ill effects fromsuffered ill effects frombone loss later on.bone loss later on.

Age 20Age 20

Danger zoneDanger zone

Age 40Age 40

Bo

ne

mas

sB

on

e m

ass

Woman AWoman A entered adulthoodentered adulthoodwith enough calcium in herwith enough calcium in herbones to last a lifetime.bones to last a lifetime.

Age 60Age 60

OsteoporosisOsteoporosis

Life Cycle of BonesLife Cycle of Bones

Building Bones Building Bones

Ages 9 to 18 years are a key period in life for Ages 9 to 18 years are a key period in life for growth growth

In these years, you’ll grow faster than any other In these years, you’ll grow faster than any other time other than infancy. time other than infancy.

Ages 12 to 18Ages 12 to 18 About 85% of our adult bone mass is made About 85% of our adult bone mass is made Up to 80%of our adult weight is achieved Up to 80%of our adult weight is achieved

What if the materials needed for this growth are What if the materials needed for this growth are not available, what happens…an opportunity not available, what happens…an opportunity lost??lost??

Osteopenia & Osteopenia & OsteoporosisOsteoporosis Osteopenia:Osteopenia:

“Ricketts” “Ricketts” bones bend due to weaknessbones bend due to weakness Common in the early 1900s Common in the early 1900s poor nutrition poor nutrition

Osteopenia & Osteopenia & OsteoporosisOsteoporosis Osteoporosis:Osteoporosis:

“Little Old Lady Disease” “Little Old Lady Disease” bones break due to bones break due to weaknessweakness

Common NOWCommon NOW

Osteopenia & Osteopenia & OsteoporosisOsteoporosis One in 2 women and one in 8 men over age 50 One in 2 women and one in 8 men over age 50

will have an osteoporosis-related fracturewill have an osteoporosis-related fracture The estimated cost is $38 million a dayThe estimated cost is $38 million a day

I’m Just A Teenager –I’m Just A Teenager –Why Should I Care Now ?Why Should I Care Now ?

During the teen years, most of the adult skeleton is During the teen years, most of the adult skeleton is formed formed

Fewer than 15 percent of teenage girls get enough Fewer than 15 percent of teenage girls get enough calcium! calcium!

If you build your bones when you're in your teens, If you build your bones when you're in your teens, you will be less likely to fracture your bones when you will be less likely to fracture your bones when you're older.you're older.

AND…very thin girls, especially girls on diets, can AND…very thin girls, especially girls on diets, can get a type of osteoporosis while they are still get a type of osteoporosis while they are still YOUNGYOUNG

I’m Just A Teenager –I’m Just A Teenager –Why Should I Care Now ?Why Should I Care Now ?

Certain people are more likely to develop osteoporosisCertain people are more likely to develop osteoporosis Don’t exerciseDon’t exercise Thin and/or small frameThin and/or small frame CaucasianCaucasian AsianAsian Family history – your grandma, aunt, grandfather?Family history – your grandma, aunt, grandfather?

Women are 4 times more likely to develop osteoporosis Women are 4 times more likely to develop osteoporosis than menthan men

What puts you at risk NOW? What puts you at risk NOW? Being underweightBeing underweight Not getting enough calciumNot getting enough calcium

or exerciseor exercise

Three of the following foods provide Three of the following foods provide about 300 mg calciumabout 300 mg calcium

½ cup cottage cheese½ cup cottage cheese ½ cup cream soup½ cup cream soup ½ cup ice milk, frozen yogurt, or ice cream½ cup ice milk, frozen yogurt, or ice cream 2 oz. (1/2 can) canned fish with bones (salmon, mackerel)2 oz. (1/2 can) canned fish with bones (salmon, mackerel) ¼ cup almonds¼ cup almonds ½ cup bok choy, collard greens, or turnip greens½ cup bok choy, collard greens, or turnip greens 1 cup broccoli, kale, or mustard greens1 cup broccoli, kale, or mustard greens 5 figs5 figs 2 Tbsp. cream cheese2 Tbsp. cream cheese

How many servings of these foods do you eat per day?How many servings of these foods do you eat per day?

Calcium In Your DietCalcium In Your Diet

Just one of the following foods provides Just one of the following foods provides about 300mg calciumabout 300mg calcium

8 oz. glass of milk, or calcium fortified soy milk8 oz. glass of milk, or calcium fortified soy milk 8 oz. glass of calcium fortified orange juice8 oz. glass of calcium fortified orange juice 6-8 oz. carton of yogurt6-8 oz. carton of yogurt 1 ½ oz. of cheese1 ½ oz. of cheese 1 cup pudding, custard, or flan1 cup pudding, custard, or flan 1 Power Bar (or other sports bar)1 Power Bar (or other sports bar) 1 cup Total1 cup Total cerealcereal ( (or other breakfast cereal)or other breakfast cereal)

How many servings of these foods do you eat per day?How many servings of these foods do you eat per day?

Calcium In Your DietCalcium In Your Diet

FOODFOOD1 English muffin1 English muffin1 cup Total cereal1 cup Total cereal5 dried figs5 dried figs1/2 cup orange slices1/2 cup orange slices1 oz almonds1 oz almonds1 cup fortified soy milk1 cup fortified soy milk1 cup navy beans1 cup navy beans1/2 cup bok choy1/2 cup bok choy1/2 cup broccoli1/2 cup broccoli½ cup mustard greens½ cup mustard greens3 oz canned salmon, bones 3 oz canned salmon, bones 1 ½ oz milk chocolate1 ½ oz milk chocolate

CALCIUM CONTENTCALCIUM CONTENT100 mg100 mg345 mg345 mg135 mg135 mg 70 mg70 mg 80 mg80 mg350 mg350 mg135 mg135 mg 80 mg80 mg 45 mg45 mg105 mg105 mg180 mg180 mg

80 mg80 mg

Calcium That Is Non-DairyCalcium That Is Non-Dairy

What About Calcium Pills?What About Calcium Pills?

Calcium supplements are Calcium supplements are great if dairy products don’t great if dairy products don’t work for you, or work for you, or

If you don’t eat a lot of other If you don’t eat a lot of other calcium-containing foodscalcium-containing foods

Supplements come in a variety Supplements come in a variety of types and flavors, including of types and flavors, including chocolate. chocolate.

They can be pills, fizzies, They can be pills, fizzies, chewies, or shakeschewies, or shakes

What About Calcium Pills?What About Calcium Pills?

One supplement can give up to One supplement can give up to 500 mg of calcium500 mg of calcium

Supplements may be the Supplements may be the answer if you are:answer if you are: Allergic to milk Allergic to milk Lactose intolerantLactose intolerant A picky eaterA picky eater On a calorie restricted dietOn a calorie restricted diet

Difference Between Milk Difference Between Milk Allergy Allergy and Lactose Intolerance?and Lactose Intolerance? Milk Allergy:Milk Allergy:

Mostly smaller childrenMostly smaller children Cannot eat the Cannot eat the PROTEINPROTEIN in milk products in milk products Cannot have ANY milk products because the Cannot have ANY milk products because the immune immune

systemsystem rejects them rejects them

Lactose Intolerance:Lactose Intolerance: Cannot digest the Cannot digest the SUGARSUGAR in milk products (lactose) in milk products (lactose) Usually OK to have some dairy products, especially Usually OK to have some dairy products, especially

cultured products like yogurtcultured products like yogurt

About Calcium About Calcium SupplementsSupplements Two main forms Two main forms

Calcium carbonate Calcium carbonate GoodGood Calcium citrate Calcium citrate BestBest

Can be taken on an empty Can be taken on an empty stomach and is more easily stomach and is more easily absorbedabsorbed

Calcium gluconate Calcium gluconate Not GoodNot Good Poorly absorbedPoorly absorbed

Read product labels carefully, Read product labels carefully, and remember that all and remember that all supplements are not the samesupplements are not the same

About Calcium About Calcium SupplementsSupplements

Avoid taking more than 500 Avoid taking more than 500 mg of calcium at one timemg of calcium at one time

Avoid taking calcium at the Avoid taking calcium at the same time as multivitamin-same time as multivitamin-mineral mineral interferes with interferes with iron useiron use

Avoid supplements with Avoid supplements with bone meal, oyster shell or bone meal, oyster shell or dolomite. Theydolomite. They may contain may contain lead, mercury or other toxic lead, mercury or other toxic metals.metals.

Calcium has NO CALORIESCalcium has NO CALORIES

Calcium does not cause weight gain Calcium does not cause weight gain

Consuming 1,000 mg of calcium may actually aid in Consuming 1,000 mg of calcium may actually aid in maintaining or losing weightmaintaining or losing weight

Calcium and Body WeightCalcium and Body Weight

Vitamin D allows your body to Vitamin D allows your body to absorb calciumabsorb calcium

Where do we get Vitamin D?Where do we get Vitamin D? The SunThe Sun Egg yolks, saltwater fish, and liver Egg yolks, saltwater fish, and liver Fortified dairy productsFortified dairy products SupplementsSupplements

Need 400 International Units (IU) Need 400 International Units (IU) a daya day

Calcium Goes with Vitamin Calcium Goes with Vitamin DD

UV rays from the sun reach the skin UV rays from the sun reach the skin and vitamin D is made in the skin and vitamin D is made in the skin then sent to the blood circulationthen sent to the blood circulation

In Florida, 15-to-20 minutes of sun In Florida, 15-to-20 minutes of sun on the arms and face each day on the arms and face each day should do itshould do it

Sunscreens above SPF8 will block Sunscreens above SPF8 will block vitamin D formation on the skinvitamin D formation on the skin But don’t ignore sunscreens. Why?But don’t ignore sunscreens. Why?

Calcium Goes with Vitamin Calcium Goes with Vitamin DD

It’s not just calciumIt’s not just calcium It’s not just vitamin DIt’s not just vitamin D Bones also need weight and movement Bones also need weight and movement

exerciseexercise Physical activity increases bone mass by an Physical activity increases bone mass by an

average 3%average 3%

Exercise is Also Important Exercise is Also Important for Building Bonesfor Building Bones

Both weight bearing and resistance exercise Both weight bearing and resistance exercise are importantare important Resistance training strengthens existing bones Resistance training strengthens existing bones

you’ve already madeyou’ve already made

Weight bearing exercise is best to stimulate Weight bearing exercise is best to stimulate NEW bone productionNEW bone production

WalkingWalking Basketball/VolleyballBasketball/VolleyballRunningRunning GymnasticsGymnasticsTennisTennis CheerleadingCheerleadingWhat else?What else?

Exercise is Also Important Exercise is Also Important for Building Bonesfor Building Bones

You should not use tobacco to keep your bones You should not use tobacco to keep your bones healthy healthy Smoking interferes with the body’s use of calciumSmoking interferes with the body’s use of calcium

You should limit caffeine-containing foods and You should limit caffeine-containing foods and beverages, such as colas and coffeebeverages, such as colas and coffee Drink three cups of coffee or two cans of soda, per day Drink three cups of coffee or two cans of soda, per day

at mostat most Caffeine causes the body to leech out calciumCaffeine causes the body to leech out calcium

What Else is Important What Else is Important for Bones ?for Bones ?

Building strong bones before age 18 is Building strong bones before age 18 is the best defense for bones…for a the best defense for bones…for a lifetimelifetime

Choose:Choose: A balanced diet rich in calcium and A balanced diet rich in calcium and

Vitamin DVitamin D A healthy lifestyle with no tobaccoA healthy lifestyle with no tobacco Engage in weight-bearing exerciseEngage in weight-bearing exercise

Summing It UpSumming It Up

Build Your Bones,Build Your Bones,Girlfriend!Girlfriend!

You’ll never regret it!You’ll never regret it!

THANKS!THANKS!