Healthy Bones for Life ™ Welcome and Introductions AWARENESS - PowerPoint Presentation

Healthy Bones for Life ™ Welcome and Introductions

AWARENESS ADVOCACY EDUCATION Our Mission To enable and empower people throughout the country to build and maintain strong bones to prevent osteoporosis and fractures to live a long, healthy and independent life.

Fractures Why bone h ealth matters What is osteoporosis How to prevent b one l oss How is osteoporosis diagnosed Treatments to prevent f ractures How to prevent f alls 1 2 3 4 5 6 Today’s Agenda

70% of people over 65 with osteoporosis have never been screened and don’t know they have osteoporosis Osteoporosis is a Serious P roblem

Centers for Disease Control & Prevention 2016 Centers for Disease Control & Prevention, 2015 Centers for Disease Control & Prevention, 2015 National Osteoporosis Foundation, 2015 Compared to Other Health Issues Annual occurrences

Osteoporosis is a Disease When the skeleton loses mineral density, the structure becomes thin and unable to take normal weight, leaving bones that break easily.

Bone remodeling means you have the opportunity to have new bones every 7-10 years! Bones Are Living Tissue Osteoblasts- build new bone Osteoclasts- remove old or damaged bone

How the Skeleton Changes Menopause Peak Bone M ass Rapid Bone B uilding

Gender Heredity Age Fracture history Risk Factors for Osteoporosis Medical conditions Medications 1 2 3 4 5 6 Things you can’t change Risk Factors for Osteoporosis

Calcium c onsumption Vitamin D i ntake Quit smoking or vaping Alcohol consumption Physical activity Posture 1 2 3 4 5 6 Things you can change 7 3 8 Low body weight (BMI <20) Some medications Risk Factors for Osteoporosis Risk Factors for Osteoporosis

Disordered e ating Alcoholism Cancers Celiac Disease Crohn’s Disease Cushing’s Disease Hypogonadism Hyperthyroidism Liver Disease Malabsorption Rheumatoid Arthritis Diabetes Type II Risk Factors for Osteoporosis Conditions That Cause Bone Loss

PPIs (Nexium , Prilosec, Zantac) Anticoagulants ( Heparin) Anticonvulsants ( Dilantin) Chemotherapy drugs Cyclosporine Tamoxifen ( premenopausal use) SSRIs (Prozac , Zoloft, Paxil ) Lithium Methotrexate Oral steroids ( Prednizone ) Thyroxine - high doses ( Synthroid ) Aromatase inhibitors A ndrogen d eprivation therapy Risk Factors for Osteoporosis Medications That Cause Bone Loss

Low Impact Fracture More than 1½” Height Loss FORE Fracture Risk Calculator ™ The calculator gives an estimate of your risk of breaking a bone. Risk Factors for Osteoporosis How You Might Know Your Risk

Get a Bone Mineral Density Test (also known as DXA) Covered benefit for Women age 65+ Men age 70+ Anyone younger with a risk factor This simple and painless test takes about 15 minutes. Risk Factors for Osteoporosis How You Know For Sure

> -1.0 T-score < -2.5 T-score Even though you may have a low bone density, you may not have an increased fracture risk. Your peak bone density may never have reached the “normal” range. Risk Factors for Osteoporosis Understanding Your DXA Results

Fractures Happen at all BMDs

Preventing Bone Loss Calcium Vitamin D Physical activity Fall Prevention

Vitamin D 3-4 servings of a calcium rich food = 1,000 - 1,200 mg Nerves and muscles need calcium to function; if not available, the body will take calcium from bones The current RDA is 1,000-1,200 milligrams per day Risk Factors for Osteoporosis Calcium is the Principle Mineral of Bone

Food Item Calcium Range Dairy Low Fat Yogurt, Milk, Cheese150-400 mg Proteins Tofu (with Calcium), Sardines (With Bones), Garbanzo Beans, Almonds 75 - 400 mg Vegetables Collards, Bok Choy, Kale, Broccoli20-260 mg Other FoodsPizza, Lasagna, Mineral Water ( Gerolsteiner ), Dried Figs 120 - 450 mg Dietary Sources of Calcium

Risk Factors for Osteoporosis How To Read a Nutrition Label Add a zero to the calcium % to get milligrams per serving . 20% + 0 = 200 mg

Risk Factors for Osteoporosis If You Need a Supplement Body can only absorb 500-600 mg at a time Do not take more than 1,500 mg/day Two types of c alcium supplement Calcium carbonate i.e., Caltrate Less expensive, Take with food Calcium citrate i.e., Citracal Easier on stomach, Take with or without food 1 2 If you don’t eat 2-3 servings of a calcium-rich food every day, you may need a supplement.

RDA varies from 600- 2,000 International Units per day Sunshine alone is not a reliable source of vitamin D Calcium needs vitamin D to get absorbed in the intestine Food Item Vitamin D Range Fatty Fish Salmon, Sardines, 150-500 IU Dairy Milk, Fortified with D 100-125 IU Other Foods Fortified Cereals, Juices 50-75 IU Protein Egg Yolk 44 IU It’s very hard to get enough vitamin D through diet ! Supplements are not expensive. Risk Factors for Osteoporosis Vitamin D is Essential

Bones Like a Load To build bone density, you must do activities that “surprise” and add weight to the bone. Activities that strengthen muscles, strengthens bone.    

Levels of Load by Body Weight Loads Vary by Activity 4+ 3 Jump, s trength train 1-2 <0 Run, jog Brisk walk Swim, cycle Increasing effect on bone density

Load Safely The spine is most VULNERABLE when rounding forward. AVOID compression fractures. ALWAYS bend at the hips with a straight spine.

Practice g reat posture 1 2 3 4 5 Expand chest muscles Strengthen back muscles Use great body mechanics Strengthen abs (plank is great !) Support the Spine Bones

Improve Posture Standing “W” Exercise Strengthen back muscles Pull arms backwards, pinch shoulder blades Hold for 3 seconds. Breathe. Repeat as often as you can! Raise arms parallel to floor 1 2 3 4

Improve Leg Strength Modified Squat R educe falls and fractures Keep a straight back, hinge at hip Squat back and hover over chair Hold as long as you can, work up to 30 seconds Stand close to chair – feet hip distance apart 1 2 3 4

Balance to Prevent Falls

Stop multi-tasking 2 million people land in the emergency room from a fall. 500,000 falls result in hospital stays. Risk Factors for Osteoporosis Prevent Falls to Prevent Fractures 1 2 3 4 5 Remove trip hazards Get your eyes checked Keep a night light on Get your medications checked

If you are at high risk for fracture, you may benefit from treatment. Determine your risk. Discuss your options. Decide what’s best.

Bisphosphonates Alendronate, Actonel, Atelvia , Boniva, Fosamax, Reclast, Zometa SERM (Selective Estrogen Receptor Modulators) Evista , Duavee Denosumab Prolia Parathyroid Hormone Forteo Treatment Options Knowing your fracture risk can help you decide if you will benefit from a treatment.

Get calcium and vitamin D daily. Food is best, supplement if needed. 1 2 3 4 Do w eight-bearing and balance exercises everyday. Know your T-scores and keep a copy of all your bone density tests. Know your risk for fractures, get screened and diagnosed. Risk Factors for Osteoporosis Important Things to Remember

DONATE VOLUNTEER TEACH Make a difference in your community. Let’s end o steoporosis , together . Become a trained presenter ! americanbonehealth.org Bone Health Hotline 1-888-266-3015 How YOU can help!