What is Osteoporosis Osteoporosis translates to“porous bones.”This is a diseasewhere the matrix inside of the bone has become weakand brittle, which can causebones to fracture or break easily. Bones can become sobrittle that every- day activities such as coughing cancause fractures.
Prevalence 1 in 5 women over the age of 50 have osteoporosis About half of all women over the age of 50 will experience a fracture of the hip, wrist, or spinal vertebra
Risk FactorsInherited Factors Lifestyle Factors Gender Decreased or low calcium More common in women intake Diminished bone density Frame Size Tobacco use Smaller frames or those with low BMIs are at a Can contribute to higher risk weakened bones Race Eating disorders Increased risk for Increases risk for low bone density Caucasian and Asian decent Sedentary lifestyle Age Lack of weight-bearing exercise increases risk Aging increases osteoporosis risk Excessive alcohol consumption Family History Can interfere with the Having family members body’s ability to absorb with osteoporosis calcium
Signs and Symptoms Bone pain or tenderness Fractures with little or no trauma Loss of height over time Neck or low back pain due to fractures Stooped posture,
Prevention Consume adequate calcium and vitamin D- rich foods daily Do weight-bearing exercise each day such as walking or lifting light weights Avoid smoking or excessive alcohol consumption
Incorporate Dairy! Dairy products are naturally rich in calcium, vitamin D, and phosphorus to aid in bone health Additionally, dairy products are also excellent sources of protein, magnesium, potassium, water, carbohydrates, and B vitamins
Aim for 3 Servings Daily Try to consume 3 servings of calcium-rich dairy each day Vary your choices! Milk Yogurt Cheeses Ice Cream One serving equals: Sour Cream8 oz milk = 6 oz of yogurt = 1 ½ oz cheese Cottage Cheese Cream Cheese
Recipe Idea! Make a refreshing smoothie. Simply blend your choice of fruit and low fat milk or yogurt to make a delicious calcium-rich beverage. For a sweeter treat, try adding low fat ice cream or frozen yogurt!
ReferencesOsteoporosis. Medline Plus Medical Encyclopedia. January 4, 2010. Available at: http://www.nlm.nih.gov/medlineplus/ency/article/000360.htm. Accessed June 24, 2010.Osteoporosis. MayoClinic.com. April 8, 2010. Available at: http://www.mayoclinic.com/health/osteoporosis/DS00128. Accessed June 23, 2010.