Head to Toe Nutrition Program Overview

Head to Toe Nutrition ProgramJessica RinaldiNutrition & DieteticsAmerican Sign LanguageCalifornia State University, Fresnorinaldi8@mail.fresnostate.edu

Avoid the snap, crackle, pop

Bonesprovide structureprotect organsanchor musclesstore calcium

Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of osteoporosis later in life.

Why is bone health important?Continuously changing new bone is made and old bone is broken down. When you're young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.

Peak Bone MassGenetic potential for bone density.

How much bone mass you attain by the time you reach age 30 and how rapidly you lose it after that.

For women this occurs around the time of menopause.

Osteoporosis"porous bone" is a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue. leads to an increase risk of bone fractures typically in the wrist, hip, and spine.The higher your peak bone mass, the more bone you have "in the bank" and the less likely you are to develop osteoporosis as you age.Risk factors you can control:Diet.Getting too little calcium and not enough vitamin D.Vitamin D is important because it helps the body use the calcium in your diet.

Physical activity.Not exercising and not being active for long periods of time can increase your chances of getting osteoporosis. Like muscles, bones become strongerand stay strongerwith regular exercise.

Body weight.Being too thin makes you more likely to get osteoporosis.

Smoking.Smoking cigarettes can keep your body from using the calcium in your diet.

Alcohol.People who drink a lot are more likely to get osteoporosis.

Medicines. Glucocortiocoids are given to people who have arthritis, asthma, prevent seizures and that treat endometriosis (en-do-me-tree-O-sis), a disease of the uterus, and cancer.Risk factors you cannot control:Age.Your chances of getting osteoporosis increase as you get older.

Gender.Women have smaller bones than men and lose bone faster than men do because of hormone changes that happen after menopause.

Ethnicity.White women and Asian women are most likely to get osteoporosis. Hispanic women and African American

Family historyAre you?FemaleWhite/CaucasianPost menopausal womenOlder adultsSmall in body sizeEating a diet low in calciumPhysically inactive

Talk to your doctor about your bone health:AlcoholismAnorexia nervosaAsthma/allergiesCancerCushings diseaseDiabetesHyperparathyroidismHyperthyroidismInflammatory bowel diseaseLactose intoleranceLupusLiver or kidney diseaseLung diseaseMultiple sclerosisRheumatoid arthritis

Bone Density Testosteoporosis does not have any symptoms until a bone breaksA bone density test measures how strongor denseyour bones are and whether you have osteoporosis. tell you what your chances are of breaking a bone. Bone density tests are quick, safe, and painless.Calciummineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves.

Dairy productslow fat or nonfat milk, cheese, and yogurtDark green leafy vegetablesbok choy and broccoliCalcium fortified foodsorange juice, cereal, bread, soy beverages, and tofu productsNutsalmondsRecommended Calcium Intakes

Sources of CalciumTofu (calcium fortified)Soy milk (calcium fortified)Green leafy vegetables (e.g., broccoli, brussels sprouts, mustard greens, kale)Chinese cabbage or bok choyBeans/legumesTortillas

Sardines/salmon with edible bonesShrimpOrange juice (calcium fortified)PizzaBreadNuts/almondsDairy products (e.g., milk, cheese, yogurt)

Weight-Bearing Physical ActivityWeight-bearing physical activities cause muscles and bones to work against gravity.

Incorporating weight-bearing physical activity into an exercise plan is a great way to keep bones healthy and meet physical activity recommendations

Examples of weight bearing physical activitiesWalking, Jogging, or runningTennis or RacquetballField HockeyStair climbingJumping ropeBasketballDancingHikingSoccerWeight lifting

Adults: Engage in at least 30 minutes of moderate physical activity

Children: Engage in at least 60 minutes of moderate physical activity a day Activities

RememberInclude plenty of calcium in your diet.1,200 mg a day for women after age 50 and for men after age 70. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu.

Pay attention to vitamin D.800 IUs a day for adults age 71 and older. Good sources of vitamin D include oily fish, such as tuna and sardines, egg yolks and fortified milk. Sunlight also contributes to the body's production of vitamin D.

Include physical activity in your daily routine.Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, can help you build strong bones and slow bone loss.

Avoid substance abuse.Don't smoke and avoid drinking more than two alcoholic drinks a day.

References http://www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html