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Osteoporosis & Strength Training. L. Denise Edmonds, Ph.D. Cigna Onsite Health Coach. Possible risk factors for Osteoporosis . Have you had breast cancer? - Estrogen has protective effect on bones Chemotherapy may cause loss of ovarian function and reduce estrogen levels.
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Osteoporosis & Strength Training L. Denise Edmonds, Ph.D. Cigna Onsite Health Coach
Possible risk factors for Osteoporosis • Have you had breast cancer? • - Estrogen has protective effect on bones • Chemotherapy may cause loss of ovarian function and reduce estrogen levels. • Chemotherapy may have negative effect on bone • Breast CA may stimulate osteoclasts (cells that break down bone)
Other risk factors: • Ethnicity • African American Women • Yes your BMD is higher than that of other ethnic counterparts • Osteoporosis is undiagnosed and undertreated in women • Risk for hip fracture doubles every 7 years • More likely to die from hip fracture • Many are lactose intolerant and don’t consume proper amounts of milk • Hispanic Women • 10% women over 50 have osteoporosis & 49% of women have low BMD but not low enough to categorize it as osteoporosis • Consume less calcium than needed • Disease common to both groups increases risk of osteoporosis
Bone loss facts • Bone mass decreases by about 0.5% per year or more after the age of 40, regardless of sex or ethnicity • Muscle mass can decrease 3-5 % after 30 years old if you are inactive.
What is a girl to do? • Pharmacological remedy – Rx from PCP • Physical Activity • Increase bone mass and strength • FFM is a strong determinant of bone with aging • Reduce risk of falling • Balance training
Recommendations • Exercise Rx • Mode • Weight bearing activity i.e. tennis, stair climbing, intermittent jogging during walking, volleyball, basketball, weight lifting • Intensity • Moderate to High • Frequency • Resistance Training 2-3 X / WK • Weight bearing endurance activities • Duration • 30-60 m/day (difficult to quantify)
Osteoporosis & Nutrition Amy Fuller RD/LD Dietitian Specialist Lunch, Laugh & Learn February 27, 2014
Calcium Sources 8 oz Yogurt = 300-450 mg 8 oz Milk = 300 mg 1 oz Cheese = 150-200 mg ½ cup Ice Cream = 100 mg
Calcium Sources Vegetables: ½ cup Broccoli = 47 mg ½ cup cooked Leafy Greens = 45-110 mg ½ cup Sweet Potato, baked = 32 mg Legumes: ½ cup Beans, canned = 34-61 mg ½ cup Lentils, boiled = 29 mg ½ cup Hummus = 62 mg Fruits: 1 medium Orange = 52 mg ½ medium fresh Papaya = 36 mg 1 cup fresh Raspberries = 27 mg 1 medium kiwi = 20 mg Nuts/Seeds: 1 Tbsp. Sesame Seeds = 88 mg ½ oz Almonds = 37 mg ½ oz Soybean Nuts = 20 mg
What Increases Calcium Absorption • Vitamin D • RDA • Males & Females 19-70 = 600 IU/day • Males & Females 71+ = 800 IU/day • Dietary Sources: 1 oz Salmon (140 IU), 1 oz Canned Sardines (84 IU), 3 oz Chicken Liver ( 44 IU), 1 Egg Yolk (24 IU) • Other Source: SUNLIGHT • Acidic Conditions • Spacing Calcium Intake
What Decreases Calcium Absorption • Oxalic Acids (oxalates) • Dietary Sources: Spinach, Swiss Chard, Dry Cocoa, Rhubarb, Bran Flakes, Wheat Germ • Phytic Acid (phyates) • Dietary Sources: Nuts, Seeds, Grains • Dietary Fiber >30 g/day • High Sodium Diets • Tannins
Food Labels Serving Size = 8 ounces % Based on 1,000 mg 1 cup = 300 mg % Based on 400 IU 1 cup = 100 IU
