diet and osteoporosis. what is osteoporosis? osteoporosis means “porous bones,” and leads to...
TRANSCRIPT
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Diet and Osteoporosis
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What Is Osteoporosis?
Osteoporosis means “porous bones,” and leads to weak bones that are easily broken
normal bone osteoporoticbone
Images are copyright of University of Glasgow http://www.anatomy.gla.ac.uk/fab/
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How Does It Happen?
• Bone is a living tissue
• It is constantly being built up and broken down
• Bone tissue production slows at age 30-40 and bone mass starts to decline with age
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How Does It Happen?
• When dietary calcium is insufficient, it is taken from the bones
• Bones serve as a source of stored calcium
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Is Osteoporosis Common?
• 25 million people are affected
• 1.5 million broken bones annually
• $10 billion in healthcare costs yearly
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What Are the Symptoms?
• Silent disease – no symptoms until far-advanced
• A broken bone is often the first clue that bones are dangerously weakened
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What Are The Risk Factors?
• Age
• Menopause
• Genetic
• Sedentary
• Dietary
• Low body weight
• Smoking
• Some drugs
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What Are The Risk Factors?
• Age
• Menopause
• GeneticSedentary
DietaryLow body weightSmokingSome drugs
These are the factors you can control
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What Can I Do to Lower My Risk?
• Increase the lifestyle & dietary factors that build bones
• Decrease the lifestyle & dietary factors that deplete or weaken bones
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Increase the Lifestyle & Dietary Factors That
Build Bones
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What Helps Build Bones?
Resistance exercise:
• Some calisthenic exercises
• Free weights or machines
• Rubber exercise bands
Resistance exercises are the most effective
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What Helps Build Bones?
Weight bearing aerobic exercise:• Walking & jogging• Basketball• Aerobic classes• Dancing• Cross country skiing
• Skating• Mowing lawn• Volley ball• Tennis • Racquet ball
NOTE: biking and swimming are less effective
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What Nutrients Help Build Bones?
• Calcium
• Vitamin D
• Vitamin K
• Potassium
• Trace minerals: • boron • magnesium• zinc• copper • manganese• fluoride
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Does This Mean I Need A Lot of Supplements?
Not necessarily – let’s take a look at an easy way to get all of these essential vitamins and minerals
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Heart Healthy Calcium
Nonfat Dairy Broccoli, Kale
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Heart Healthy Calcium
Sardines & salmon with bones Almonds
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Calcium Fortified Foods
Some calcium-fortified foods are alsogood sources of other nutrients
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Calcium Fortified Foods
Some calcium-fortified foods are lowin fiber and calorie-dense
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High in Calcium But Poorly Absorbed
Spinach, rhubarb, beet greens and Swiss chard all contain oxalate which inhibits absorptionof the calcium they contain
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Adequate Daily Intake for Calcium
Source: U.S. National Academy of Science, 1997
Babies:0-6 months 210 mg6-12 months 270 mgChildren:1-3 years 500 mg4-8 years 800 mg9-13 years 1300 mgAdults:14-18 years 1300 mg19-50 years 1000 mg51+ years 1200 mg
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Adequate Daily Intake for Calcium
Source: U.S. National Academy of Science, 1997
Pregnant Women:18 years or less 1300 mg19-50 years 1000 mgNursing Mothers:18 years or less 1300 mg19-50 years 1000 mgPost-menopausal womenOn estrogen 1200 mgNot on estrogen 1500 mg
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Easy Way to 1000 Mg Calcium Per Day• 1 cup fortified orange juice 350• 1 cup nonfat flavored yogurt 350• 1 cup skim milk or fortified soymilk 300• 1 cup cooked beans 80• Dark green salad 70• 1 cup broccoli 42
Total 1192
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A Cup With Every Meal
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Know the Terms
• A “good” source of calcium contains at least 10% of the daily value or 100 mg
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Know the Terms
• An “excellent” source of calcium contains at least 20% of the daily value or 200 mg
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Know the Terms
• 10% of the daily value for calcium means that a food contains around 100 mg of calcium
This product contains400 mg calcium
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Who Should Take Calcium Supplements?
• People who don’t get enough calcium from food sources
• Average daily intake for American women is only 500 mg/day
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Which Calcium Supplement?
• Best-absorbed and least constipating
• Good for older people who have low stomach acid
Calcium citrate:
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Which Calcium Supplement?
• Best for children & young adults who absorb it as efficiently as calcium citrate
Calcium carbonate:
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Calcium Supplement Tips
• Take them at meal time when there is acid present in stomach
• Drink plenty of water
• Avoid salt, excessive animal protein, soda, coffee and other sources of caffeine for better use of dietary calcium
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Won’t Prevent Fractures
• The US Preventive Task Force he Task Force recommends against daily supplements of less than 400 IU of vitamin D3 and less than 1,000 mg of calcium for the prevention of fractures in postmenopausal women.
•
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Won’t Prevent Fractures
• The Task Force found that the current evidence is insufficient to make a recommendation on daily supplements greater than 400 IU of vitamin D3 and greater than 1,000 mg of calcium for the prevention of fractures in postmenopausal women.
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Won’t Prevent Fractures
• The Task Force found that the current evidence is also insufficient to make a recommendation on vitamin D and calcium supplements for the prevention of fractures for men and premenopausal women.
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Vitamin D
• From the sun (10-20 minutes, 3 times per week)
• Also in fortified food: milk, some soy milk, fish with bones and cereals
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Vitamin K
• Helps maintain strong bones
• It is found in fruits & vegetables
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Potassium
• Helps maintain strong bones• It is abundant in fruits & vegetables
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Trace Minerals: Boron
• Helps maintain strong bones• Found in fruits and vegetables, also in
legumes and nuts
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Trace Minerals: Magnesium
• Helps maintain strong bones• Found in whole grains, leafy green
vegetables and beans
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Trace Minerals: Zinc
• Helps maintain strong bones• Found in seafood, milk, wheat germ,
whole wheat, tofu, almonds, black eye peas, peanut butter
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Trace Minerals: Copper
• Helps maintain strong bones• Found in nuts, seeds, seafood
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Trace Minerals: Manganese
• Helps maintain strong bones• Found in whole grains, fruits, vegetables
and tea
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Trace Minerals: Fluoride
• Helps maintain strong bones• Found in fish with edible bones,
fluoridated water, tea
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Decrease the Lifestyle & Dietary Factors That Deplete or Weaken
Bones
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What Weakens Bone?
• Excess dietary salt
• One study found that an extra 2000 mg of sodium ingested required about 1000 mg of calcium more to maintain the body’s calcium stores
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Read the Label
• Purchase foods that contain equal to or fewer mg of sodium than calories
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What Weakens Bone?
• Excessive soft drinks and caffeine
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What Weakens Bone?
• Excessive meat & animal protein
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What Weakens Bone?
• Rapid weight loss: • Crash diets• High protein diets• Fad diets
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What Weakens Bone?
• Excessive Vitamin A
A
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What Weakens Bone?
• Excessive fluoride
Fluoride
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What Weakens Bone?
• Cigarette smoking & heavy drinking
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A Diet That Builds Bone
• Plenty of fruits and vegetables• Whole grains• Legumes (beans and peas)• Nuts, seeds• Fish and seafood• Nonfat dairy, fortified soy or calcium
fortified foods
Don’t forget: Vitamin D (sunshine, skim milk
or supplements) & weight bearing exercise!
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Cooking for Your Bones
• Add kale and broccoli to pasta dishes, soups and stir fry dishes
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Cooking for Your Bones
• Use calcium-fortified orange juice to cook vegetables such as sweet potatoes and carrots
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Cooking for Your Bones
• Use pureed beans to thicken soups
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Cooking for Your Bones
• Cook and bake with calcium-fortified milk or soymilk
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Cooking for Your Bones
• Use dark green lettuce such as romaine for salads