370 OSTEOPOROSIS

what is the word breakdown of osteoporosis?

osteo = bone

porosis = porous (weakening)

what is osteoporosis?

a systematic skeletal disease characterized by low bone density with micro-architectural deterioration of bone and fragile bone

what is osteoporosis often called?

silent disease

what type of disease is osteoporosis?

a metabolic disease because there is an imbalance in the metabolism of calcium

what type of nutrient is calcium?

micronutrient

how many Americans have low bone density?

53 million

is osteoporosis more common in men or women?

3x more common in women

why is osteoporosis more common in women?

because there is a drop in estrogen after menopause and because women tend to live longer and therefore there is a greater loss in bone mass

osteoporosis leads to how many fractures per year?

2 million

where are the most common fractures in those with osteoporosis?

wrist

hip

spine

what is an osteoblast?

cell that plays a role in the formation of bone

deposits calcium

what is an osteoclast?

cell that plays a role in the breakdown of bone

dissolute calcium (take out)

when someone has osteoporosis, how is the osteoblast/osteoclast activity affected?

decreased osteoblastic activity (formation)

or increased osteoclastic activity (resorption)

what is the risk of bone fracture for women and men?

women: 1/2 older than 50

men: 1/4 older than 50 (men have fewer fractures but 2x the mortality)

which fracture is the most serious?

hip

what are the causes of osteoporosis?

menopause (ovarectomy)

older than 50

genes (family history)

physical inactivity

low intake of vitamins b12 and K, potassium, magnesium

low calcium diet

extensive use of corticosteroids

small frame

white or asian

heavy drinking (limits deposit of calcium in bone → decrease in osteoblastic activity)

smoking

at what age do men and women have their peak bone mass?

both 30-40

how is osteoporosis diagnosed?

X-ray

bone mineral density test

what are lifestyle changes that can improve bone health?

increase intake of calcium (1000mg in men and 1300-1500 in women)

increase intake of vitamin D (calcium and phosphorus absorption

balanced food (protein, carbs, fats, minerals)

exercise

smoking cessation

less alcohol consumption

only take meds if needed (they can affect bone density)

excess calcium leads to what?

calcium binds to oxalic acid and there is stone formation

(we want calcium to bind to phosphorus to make bone)

what happens when there is to much protein? how about to little?

too much: interferes with calcium absorption

too little: no collagen

what are nutrients other than calcium that are vital for bone health?

vitamin D: absorption

protein: collagen

potassium

vitamin K

magnesium

phosphorus

what is the recommended daily intake of calcium for men and women?

men: 1000 mg

women: 1200-1500 mg

what are foods that are calcium rich but low fat?

kidney beans

non fat milk (calcium fortified)

cheese

leafy greens

yogurts

brocoli

orange juice

salmon

sardines

tofu

baken beans

how does normal milk differ from skim milk?

normal milk: more vitamin D and fat → fortified

skim milk: more vitamin C

what can interfere with calcium metabolism?

excessive fiber: limits intake of high calorie food

excessive sodium: increase urinary calcium excretion; removes calcium from bone/osteoclastic increase (recommended amount is 2,300 mg)

unbalance/high protein: increase urinary excretion of calcium

carbonated soda: contains phosphorous which eliminates calcium from the body (excessive phosphorus = osteoclastic increased_

what are calcium and phosphorus metabolism controled by?

calcitonin that is released from parathyroid gland

do we need more or less vitamin D as we age? how much?

more

younger than 50: 200 IU

51-70: 400 IU

over 70: 600 IU

what are foods containing high vitamin D?

fish oil, cod liver

herring

catfish

oysters raw

salmon

salt water fish

how does sunlight affect vitamin D?

sunlight activates the vitamin D that is from our food

what is a sufficient amount of sunlight per week?

10-15 mins 2-3 times a week

weight-bearing activity stimulates which bone cells?

osteoblastic

what are the two types of exercise that make bones stronger?

weight bearing exercise: makes us work against gravity while being upright

muscle-strengthening exercises: (resistance exercises) make us move our body

examples of high impact weight bearing exercise

dancing

aerobics

hiking

jogging

jumping

stairs

tennis

volleyball

examples of low impact weight bearing exercises

elliptical training

low impact aerobics

walking (on level surfaces)

which exercises are better for low bone density?

low impact

how does walking in a pool affect normal people compared to people at risk for fracture?

normal people: not a good way to build bone strength

people at risk for fracture: good way

recommended amount of weight bearing activity for children, adults, and older adults?

children/adolescents: 60 mins per day

adults: 150 mins per week

older adults: same as adults per ability

what are some examples of muscle strengthening activities?

weight machines

hand or ankle weights

elastic bands

moving against gravity

recommended time for strength training?

2-3 days per week

go to fatigue

1-3 sets of 8-10 reps

endurance: high frequency low weight

strengthening: low frequency high weight

what is the difference between endurance and strength training?w

what are the 5 simple prevention steps?

1. get daily recommended amounts of calcium and vitamin D
2. engage in regular weight bearing exercise
3. avoid smoking and excessive alcohol
4. talk to doc
5. have a bone density test and only take meds when needed

what are the bone health building blocks?

CDEFG S

C: calcium

D: vitamin D

E: exercise

f: fall prevention

G: gain weight

S: smoking cessation

what is the most important factor in preventing bone loss?

estrogen

oligomenorrhea

irregular menstral cycles

amenorrhea

cessation of regular menstrual flow