OSTEOPOROSIS

OSTEOPOROSIS - etc. Read Labels actively Vitamin D Sunshine...

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    OSTEOPOROSIS The bare bones
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    Uncontrollable Risk Factors Fractured a bone as an adult Have a close relative with a history of fractures Caucasian Over 65 Woman Dementia Frail or in poor health
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    Risk factors- Controllable Cigarettes Estrogen deficiency (menopause <46) Weigh less than 127 pounds Have chronic low calcium intake Suffer from alcoholism Low level of physical activity
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    Dietary factors: Goal: 1000 mg of calcium <50, 1200mg >50 Vitamin D Lactose DRI for fiber (not excessive) Adequate but not excessive protein (usually 50-60 g is adequate)
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    Food Sources- Calcium Total cereal- 1,000 mg Milk- 1 cup 300-350 mg Yogurt 1 cup- 350-400 mg Cheese 1 oz- 200-250 mg Fortified Orange Juice- 350 mg Soy milk 1 cup- 20-80 mg Tofu- 3 oz- 40- 250 mg Bread- 50 mg
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    Mineral Supplements Remember- mineral supplements do not provide 100% of need due to constipation,
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Unformatted text preview: etc. Read Labels actively Vitamin D Sunshine Fish (salmon, tuna, halibut, catfish) Milk, fortified Soy milk, enriched Some in cereal, yogurt and eggs Vitamin K connection Women who consume lower-levels of vitamin K have higher risk of hip fractures. Dietary Vitamin K Goal- 90mcg/day for women, 120 mcg/day for men Food sources: Dark green leafys, soy bean, olive and canola oil Example: Spinach cup=320 mcg Broccoli cup=90 mcg Others: People with poor eye sight have a greater risk of falling Antioxidants A,C,E and zinc have a protective effect from macular degeneration Eliminate falling risk- carpets, stairs, etc. Beta-blockers (HTN meds) can cause lightheadedness. Exercise: Weight-bearing exercise is particularly beneficial....
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This note was uploaded on 04/17/2008 for the course HERS 205 taught by Professor J during the Spring '08 term at Winona.

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OSTEOPOROSIS - etc. Read Labels actively Vitamin D Sunshine...

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