Osteoperosis Lecture Most of us take our bones for granted.

With the exception of our teeth, theyre invisible, doing their important work of supporting us and maintaining our health behind the scenes. Unless we have an x-ray vision, or an actual x-ray that shows that our bones are deteriorating, were unlikely to find out that we have problems in our bone health unless we actually break one and then, its too late to take steps to prevent the problem. From the time we are born, our bones are growing and acquiring strength and density, until about the age of 30, when we generally achieve peak bone mass. You might think that its all downhill from there, and that loss of bone mass is inevitable. While it is true that the bones tend to thin and become less substantial as we get older, it is possible and natural to retain enough bone mass and strength to withstand the stresses and strains of daily life. This information alone confirms that, with just a little help, our bones have the capability of lasting us a lifetime. What Is Osteoporosis? Osteoporosis is a disease that thins and weakens the bones to the point that they become fragile and break easily. Women and men with osteoporosis most often break bones in the hip, spine, and wrist, but any bone can be affected. You can't "catch" osteoporosis or give it to someone else. 5 Risk Factors That You Cant Change 1. Gender: Women are at higher risk for osteoporosis than men. They have smaller bones and lose bone more rapidly than men do because of hormone changes that occur after menopause. Therefore, if you are a woman, you are at higher risk for osteoporosis. It is estimated that about one out of four women and one out of eight men over the age of 50 in Canada have osteoporosis 2. Age: Because bones become thinner with age, the older you are, the greater your risk of osteoporosis. 3. Ethnicity: Caucasian and Asian women are at the highest risk for osteoporosis. This is mainly due to differences in bone mass and density compared with other ethnic groups. African-American and Hispanic women are also at risk, but less so. 4. Family History: Osteoporosis tends to run in families. If a family member has osteoporosis or breaks a bone, there is a greater chance that you will too.

5. History of Previous Fracture. People who have had a fracture after the age of 50 are at high risk of having another. 6 Risk Factors That You CAN Change 1. Eat well. All Canadians are encouraged to eat well and to be active every day by following the advice contained in Eating Well with Canada's Food Guide to reduce their risk of chronic diseases such as osteoporosis. 2. Include calcium in your diet. People over the age of 50 need 1200 mg of calcium each day. As you age, your body doesn't absorb calcium as well, so calcium rich foods are important and you may require a calcium supplement. Calcium rich foods include milk and milk products; salmon and sardines with bones; beans; sunflower and sesame seeds; broccoli and other greens; figs; and rhubarb. 3. Get enough vitamin D. Calcium is not easily absorbed by the body without vitamin D. In addition to following Canada's Food Guide, which recommends that all Canadians over the age of two consume 500 mL (two cups) of milk every day, everyone over the age of 50 should take a daily supplement of 400 IU of vitamin D. People who do not drink milk or fortified soy beverage will most likely require a supplemental source of vitamin D. For a large part of the year in Canada (October to March, and longer in far northern latitudes) the sun is not strong enough to produce vitamin D in the skin. The skin also has reduced capacity to produce vitamin D as it ages. 4. Be active every day. Bones become stronger with increased activity. Include regular weight-bearing exercise such as dancing, walking, hiking or tennis in your daily routine. Exercise that improves balance and coordination such as yoga, tai chi swimming and flexibility exercises will help reduce falls and prevent fractures. Try several activities until you find the one that's right for you. 5. Avoid smoking. Smokers have faster rates of bone loss and a higher risk of fractures than non-smokers. Women who smoke also tend to enter menopause at an earlier age than non-smokers. This means more rapid bone loss takes place at an earlier age. 6. Prevent falls. If you have been diagnosed with osteoporosis or have some of the risk factors, preventing falls is particularly important. An exercise program geared to your abilities will help. Wear comfortable shoes that give good support. Watch for uneven ground, sidewalks and floors. Don't rush to catch a bus, answer the phone or a doorbell. Make your house safe to reduce the risk of accidents. See the Need More Info? section below and get your copy of The Safe Living Guide.

Prevention Nutrition Bone is made up of calcium, protein, and other minerals. Getting enough calcium helps protect bones by slowing bone loss. Women over age 50 should consume 1,200 milligrams (mg) of calcium daily. Men between the ages of 51 and 70 should consume 1,000 mg of calcium a day, and men over 70 should consume 1,200 mg per day. To make sure you get enough calcium, make foods that are high in calcium part of your diet. The most concentrated food sources of calcium include: dairy products such as low-fat milk, yogurt, and cheeses, and calcium-fortified orange juice. Non-dairy foods containing variable amounts of calcium include: dark green, leafy vegetables such as broccoli, collard greens, and bok choy sardines and salmon with bones tofu fortified with calcium almonds foods fortified with calcium, such as cereals and orange juice. Exercise Exercise can make bones and muscles stronger and help slow the rate of bone loss. It is also a way to stay active and mobile. Weight-bearing exercises done three to four times a week are recommended for bone health. Walking, jogging, playing tennis, and dancing are examples of weight-bearing exercises. Strengthening and balance exercises, such as Tai Chi, may help you avoid falls and reduce your chance of breaking a bone. Fall and Fracture Prevention Some ways to reduce falls and fractures include: Keeping rooms free of clutter Anchoring carpets and area rugs Wearing rubber-soled shoes for traction Having regular eye exams. Osteoporosis Quiz 1. Your bones start to thin at what age? 1. After 30 2. After 50 3. After 65

Until roughly age 30, people normally build more bone than they lose. It's wise to strengthen bones as much as possible during this youthful period to reduce the chances of weak bones and fractures later in life. After 30 or so, bone naturally breaks down more rapidly than it builds up. This leads to gradual loss of bone mass and sometimes osteoporosis. 2. Thinning bones contribute to which health problems? 1. Osteoporosis 2. Fractures 3. Back pain 4. All of the above Thinning bones may lead to osteoporosis, a condition marked by loss of bone mass and strength. At first, osteoporosis may cause no symptoms. But as it progresses, you may have back pain and fractures, as well as loss of height and a stooped posture. 3. At what age does exercise do the most to build bone strength? 1. During the preteen and teen years 2. During early adulthood 3. During your 50s 4. After 65 While exercise is important at any age for bone strength, it's most helpful during periods of rapid growth. So the teen years are perfect for engaging in weightbearing exercises to achieve this goal. Your genes play a role in determining the maximum size and density of your bones, but proper exercise will help your bones reach peak strength. In later years, exercise will also help slow the natural loss of bone that occurs with age. 4. Which form of exercise benefits bones most? 1. Walking or jogging 2. Weight Lifting 3. Swimming You've probably heard that "weight-bearing" exercises help your bones, but that doesn't mean you have to grunt at the gym all day. Walking and jogging are also weight-bearing exercises. So are stair-climbing, tennis, and dancing -- any exercise that works the muscles and bones against gravity. Swimming offers a good cardiovascular workout and strengthens muscles, but it doesn't offer the same bone benefits as weight-bearing exercise. 5. Which age group needs the most calcium daily? 1. Young children 0 to 8 2. Older children 9 to 18 3. Adults 19 to 50 4. Adults 50 and older

Children ages 9-18 need the most calcium -- about 1,300 mg each day -- because their bones are growing rapidly. By the end of this period, youths will have established almost 90% of their adult bone mass. In contrast, adults ages 19-50 require 1,000 mg of calcium per day. Those 50 and older need 1,200 mg per day. 6. Which food has the most calcium per serving? 1. Low-fat milk 2. Spinach 3. Low-fat yogurt 4. Cream cheese Yogurt has the most calcium, as much as 452 mg for an 8-ounce serving of the non-fat variety. In comparison, a cup of low-fat milk has 290 mg and a cup of skim milk contains 306 mg. For high-calcium vegetables, try broccoli (94 mg for one cup of cooked, frozen broccoli) or collards (226 mg for one cup of cooked greens). You can also boost your calcium intake with calcium-fortified juices, cereals, and breads. Don't count on foods such as cream cheese or half-and-half, though; they're mostly fat, with little calcium content. Cream cheese has only 12 mg of calcium per tablespoon. 7. Which vitamin is necessary for your body to absorb calcium? 1. Vitamin C 2. Vitamin D 3. Vitamin E Vitamin D helps your body absorb calcium and regulate levels of calcium in your bones. You can get vitamin D through food (such as salmon, canned sardines, or vitamin D-fortified milk) or through supplements. Vitamin D is also called the "sunshine vitamin" because your body will form it naturally when you're out in the sun. It takes very little sun to get a good dose of vitamin D -- just 15 minutes of sunshine 3 times a week without sunscreen. Most of us get that much sun during normal outdoor activities. 8. If you don't get enough calcium from food, you should take supplements: 1. Several times a day 2. Once a day 3. Once a week You body absorbs calcium best when it is taken several times throughout the day. If this is something that you can not do, remember that its always best to take it all at once then not at all when it comes to calcium. 9. Which contributes to thinning bones? 1. Alcohol 2. Caffeine 3. Cigarettes 4. All of the above

Too much alcohol may lower your ability to absorb calcium. For your bones and overall health, women should have no more than one drink a day. Men can have up to 2 drinks a day. Remember that one drink equals 5 ounces of wine, one 12 ounce beer, or 1 ounce of liquor. Smoking and too much caffeine also increase bone loss. Limit yourself to about two cups of coffee a day, which should be fine as long as your diet provides adequate calcium.