Beyond Calcium: Get the Info on Building Strong

Bones

Caroline PelleyRachael Veith

Charlotte Menten

What Would You Like To Know?

Bones● Facts and MythsDiet

● What nutrients are important for building strong bonesTrivia Game Exercise

● What exercises could I try to maintain and build strong bones

Overview

Myth: Bone is a solid, stagnant organ.

Myth: Children and teens do not need to worry about bone health

Bone Background:What is Bone?

Watch Bone in Action!

Calcium

* Calcium gives bone it structure by acting like scaffolding* 99% of the body’s calcium is found in bone and teeth* Sources: milk, yogurt and other dairy products, kale, broccoli, Chinese cabbage are also good vegetable source

Vitamin D

* Vitamin D helps the body use calcium* We can get vitamin D from the sun* Sources: Sunshine! Salmon, tuna, and other fatty fish, also found in liver and egg yolk, and some mushrooms

Vitamin K

* Vitamin K allows calcium to attach and harden bones* Good bacteria in our intestines can make vitamin K, and our body can recycle it

* Sources: Found in many green vegetables like kale, spinach, collards, also in egg yolk, cheese, and chicken

Magnesium

* Magnesium is part of bones structure, and helps to stabilize calcium * 60% of the body’s magnesium is found in the skeleton

* Sources: Nuts, beans, whole grains, green leafy vegetables, rice, beef, chicken, and more

Phosphorus

* Phosphorus makes up thestructural part of bone* 85% of phosphorus in thebody is found in the skeleton* Sources: Found in many foods, but animal products are better absorbed by the body than plant

This or ThatWhich Option is Better for Bone Health?

This OR That

Dried Apricots Dried Fruit Pumpkin SeedsWalnut

This ORThat

Kale

Iceberg Lettuce

Kale!

This OR That

Salmon!

This OR That

Mushrooms and Broccoli!

Exercise for Strong Bones

Why?● Makes bones stronger

o Increase calcium contento Grow more dense

● Strength, balance, coordination to prevent falls

What types of exercise?

● Weight-bearingo High-impacto Low-impact

● Muscle-strengthening

Weight-bearing Exercise

● High-impacto Dancingo High-impact aerobicso Hikingo Jogging or runningo Stair-climbingo Tenniso Zumba

Weight-bearing Exercise

● Low-impacto Elliptical machineso Low-impact aerobicso Stair-step machineo Tai-chio Walking

Muscle-strengthening

● Lifting weights● Elastic exercise bands● Weight machines● Own body weight

How much should I exercise?Weight-bearing: 30 minutes, 3 - 4 days/weekMuscle-strengthening: 2 - 3 days/week

Try to exercise your balance and posture every day!

Now let’s practice exercises you can do at home!

Source: National Osteoporosis Foundation (I WILL RE-WORD THIS)

Corner Stretch● Stretch shoulders● Improve posture● 2 on each side● 3 times a week

Hip Abductor

● Strengthen hips● Improve balance● 10 on each side,

repeat● 2 - 3 times a week

Prone Leg Lifts● Lower back and

buttocks● Stretches hips,

thighs● 10 on each side● 2-3 times a week

Toe & Heel Raises

● Lower back● Balance● 10 times each side● Every day

Wall Slide

● Thigh, abs, back● Posture● 10 times● 2 - 3 times a week

Summary Both DIET and EXERCISE are crucial for building strong bones

Eat a diet high in fruits, vegetables and whole grains. Look to the handout for foods with specific nutrients for bone health

Practice weight-bearing and muscle strengthening exercises