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Osteoporosis power breakfast
The document discusses the importance of breakfast and preventing osteoporosis. It recommends eating a nutritious breakfast with whole grains, protein, fiber, and calcium to start the day. It also emphasizes getting calcium from food sources, taking supplements with vitamin D as needed, exercising regularly, avoiding smoking, and discussing bone health with a doctor. The document provides information on risk factors for osteoporosis and recommends simple prevention steps like diet, exercise, limiting alcohol, and bone density testing.
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Osteoporosis power breakfast
- 1. Power breakfast & Howto prevent osteoporosis/ Osteoarthritis Dr Saurin Shah M.S. Ortho. , FAOS (Germany) Visiting Fellow UK, Belgium, Korea Joint Replacement Surgeon drsaurinshah.com 9978969517
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- 3. Why breakfast isimportant? Eating a nutritious breakfast sets the tone for the day promotes weight maintenance and weight loss by maintaining blood glucose levels and your metabolism
- 4. 4 Breakfast like aking , lunch like a prince dinner like a pauper
- 5. What are importantnutrients to eat at breakfast 1. WHOLE GRAIN FOODS
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- 12. Breakfast On TheGo 12
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- 15. 15 “Bone loss” fromthe Bones
- 16. 16 Overview Bone with Osteoporosis Normal Bone Osteoporosis causes weakbones. In this common disease, bones lose minerals like calcium. They become fragile and break easily. Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
- 17. Osteoporosis in female •Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, • This is why the chance of developing osteoporosis increases as women reach menopause.
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- 19. 19 “I’ve lost sixinches in height and none of my clothes fit me anymore.” Typical comments from people with osteoporosis
- 20. 20 “If somebody had toldme sooner what I know now about osteoporosis, none of this might be happening to me!” Comments
- 21. 21 • After mid-30’s,you begin to slowly lose bone mass. • Women lose bone mass faster after menopause. • Men lose bone mass too. Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
- 22. 22 Risk factors If youhave any of these “red flags,” you could be at high risk for weak bones. Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
- 23. 23 I’m older than65 I smoke I am underweight for my height I started menopause before age 45 I'm not active 1
- 24. 24 I take oneof these medicines: Oral glucocorticoids (steroids) Cancer treatments (radiation, chemotherapy) Thyroid medicine Antiepileptic medications Immunosuppressive agents 2
- 25. 25 The good news:Osteoporosis is preventable for most people!
- 26. 26 The Surgeon General recommendsfive simple steps to bone health and osteoporosis prevention … Simple Prevention Steps
- 27. 27 Step 1 Get calciumreach diet
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- 29. 29 Step 2 Be physically activeeveryday Improve strength and balance Even simple activities such as walking, stair climbing and dancing can strengthen bones.
- 30. 30 Step 3 Avoid smoking andexcessive alcohol. 12 oz. 5 oz. 1.5 oz. MyPyramid.gov recommends no more than 1 drink per day for women and 2 for men.
- 31. 31 Step 4 Talk toyour doctor about bone health.
- 32. 32 Step 5 Have abone density test and take medication when appropriate. Sourceofphoto:USDAARSPhotoUnitPhotobyPeggyGreb Testing is a simple, painless procedure.
- 33. 33 Food and supplement labels Assess calciumand vitamin D intake by using food and supplement labels.
- 34. 34 Calcium Requirements for50+ Years Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth Over 50 years 1,200 mg Goal
- 35. 35 Percent Daily Value(DV) of calcium in common foods Approximate % DV for foods based in part on The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
- 36. 36 % DV calcium:Milk group • Yogurt 1 cup (250 oz.) = 30% DV • Milk 1 cup = 30% DV • Cheese 40 to 60 gm = 30% DV • Milk pudding 1/2 cup = 15% DV • Frozen yogurt, vanilla, soft serve ½ cup = 10% DV • Ice cream, vanilla ½ cup = 8% DV • Soy or rice milk, calcium-fortified 1 cup = varies—check label Choose fat-free or low fat most often
- 37. 37 Vitamin D fromsunlight exposure • Vitamin D is manufactured in your skin following direct exposure to sun. • 10–15 minutes exposure of hands, arms and face 2–3 times/week may be sufficient (depending on skin sensitivity). • Clothing, sunscreen, window glass and pollution reduce amount produced. Source: National Osteoporosis Foundation Web site; retrieved July 2005 at http://www.nof.org
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- 39. 39 Calcium carbonate vs.citrate Calcium carbonate • Needs acid to dissolve and for absorption • Less stomach acid as we age • Often taken at meals when more stomach acid Calcium citrate • Doesn’t require stomach acid for absorption • May be taken anytime—check with your healthcare provider • May cost more
- 40. 40 Vitamin D necessaryfor calcium absorption • Choose a supplement with vitamin D unless obtaining vitamin D from other sources. • It’s not necessary to consume calcium and vitamin D at the same time to get the benefit of enhanced calcium absorption. Vitamin D is like a key that unlocks the door and lets calcium into the body.
- 45. 1 = 3 1Kg reduction = 3 kg load decrease
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- 49. Take home message oMake a habit of daily breakfast (king size) o Take more carbohydrates, protein, less fat o Calcium rich food in breakfast o Do exercise regularly o Stay Healthy ….Stay Happy 49
- 50. THANK YOU 50 Dr SaurinShah M.S. Ortho. , FAOS (Germany) Visiting Fellow UK, Belgium, Korea Joint Replacement Surgeon drsaurinshah.com 9978969517