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What is Osteoporosis
• Osteoporosis is a Silent Disease
• It is the Commonest Bone Disease Worldwide
• Usually the First Sign is a Fracture of the Wrist, Spine or Hip
• A Fracture is a broken bone
Osteopenia
• This is the early stages of Osteoporosis
• Prevention of further bone loss is essential
• Research shows that most people break bones between moderate and marked Osteopenia
Osteoporosis Facts
• 1 in 5 Men over 50
• 1 in 2 women over 50
• It affects all age groups
• 300,000 Estimated to have Osteoporosis
• Approximately 15% diagnosed
Only Signs & Symptoms
• A broken bone due to a trip and fall
• Sudden, severe episodes of upper, middle or low back pain
• Loss of Height due to Vertebral Fractures -Hump on upper back – pot belly
Statistics
• A Vertebral Fracture More than Doubles Risk of Another Fracture
• 50% of Irish women with vertebral fractures go undiagnosed
• 20% of men will get fractures
Statistics • 20% of people aged 60+ who fracture a Hip will
pass away due to Complications Within 6-12 months
• 50% aged 60+ who fracture a Hip are unable to wash, dress or walk across a room unaided
• Only 30% regain their independence
• 90% of hip fractures are due to osteoporosis
• Bone is removed and replaced all the time this process slows down as you get older
• What is 40%?
• 40% of bone that has to last you a lifetime is made between the ages of 8 and 21 years of age
Bone
Most common risk factors
• in Females = Oestrogen Deficiency
• In Males = Testosterone Deficiency
• Genetics: Family History 80% of bone
60+ Risk factors
Irregular periods - 1st period after age 15
loss of periods due: over training/poor diet/both and eating disorders
Genetics: 80% of bone genetic
Lack of calcium and vitamin D
Lack of weight bearing exercise
Who is at risk
• Hobbies are TV, Computer games, junk food and no exercise/physical activity
• Too Little Exercise = Not enough Bone is made
Risk Factors
• Eating disorders
• Many medications
• Rheumatoid Arthritis
• Many treatments for cancer
Risk Factors
• Intolerance to dairy products
• Inadequate Calcium and Vitamin D
• Smoking
• Excessive Alcohol
Smoking is so cool
•Breath, hair and clothes stink
•Your skin gets older much quicker
•At risk for strokes, heart attacks, Osteoporosis and cancer
Gluten sensitivity
• Bloating of stomach after meals: White bread ..
• Loose stools, bad smell, floats, lighter colour
• Constipation
• Flatulence
• Mouth ulcers
• Extreme tiredness-after meal containing Gluten
• Stomach pain
Size Zero
• Trying to get to size zero can make a person irritable and moody, because they are starving
• Long term focusing on dieting can lead to a person developing an eating disorder –
• Exercise, super milk, vegetables, fruit, carbohydrates and water – 8 glasses a day
Anorexia
A person starves themselves of food
• They think they are fat, even though they are underweight
• Bone and your organs (heart or lungs etc) need food to work properly
• Like putting Petrol in a car
• Excessive Exercise and not enough food
Bulimia
A person makes themselves sick, to try to lose weight
• Research shows that people who do this, normally stay at normal body weight
• Teeth can rot from the acid and Ulcers can develop
• Excessive Exercise
Anorexia & bulimia
• Studies have been done on people who have eating disorders. Even though their ages went from 18 to 30, their bone age went from 41 to 82 years of age
• Growing Bone has a greater capacity to add new bone to skeleton than Mature bone
Calcium
• Calcium is essential for normal heart, nerves, muscle function and blood clotting
• Calcium best absorbed through Dairy
Vitamin D
• Vitamin D is essential for the absorption of calcium, to help build strong bones and teeth.
• Helps to maintain muscle strength
• Helps to regulates cell growth and the immune system.
• In many countries the sun is the major source of vitamin D: 5-15 minutes than sun block/make up
Vitamin D
• Foods: Yogurts, egg yolks, oily fish, fortified milks
• Breakfast cereals, soya milk and rice milk may
also be fortified with vitamin D.
Low Vitamin D
• Type 1 diabetes, rheumatoid arthritis, multiple sclerosis, breast, colon and prostate cancer, TB and mimics symptoms of fibromyalgia.
• A deficiency of Vitamin D can cause rickets in children
• Rickets is back in Ireland
Protect your bones
• A glass of fortified milk, a matchbox size of cheese and a yoghurt all contain between 250-300 mg of calcium.
• Combine the above with sixty minutes of weight bearing
• FYI:A litre of fortified milk can contain the daily amount of Vitamin D.
Good Intentions
• Moderate Exercise Protects Bone
• 30 Minutes or 3 sets of 10 Minutes, 6 sets of 5 minutes Weight Bearing Exercise Daily is Essential
• Too Little or Excessive Exercise Results in Bone Loss
What is Weigh bearing
• Dancing, running, tennis, walking, netball, basketball etc.
• Dancing is one of the best forms of weight bearing
• Non weight bearing: cycling or swimming. • Going up and down a flight once = 1 minute• The more variety of weight bearing exercise, the
better for your bones• Pick activities you like, so you will not get bored.
One hour a day
• 1 spoonful of mayo = 1600 steps• Handful of peanuts = 2300 steps
• 1 packet of crisps = 2600 steps• 1 can of coke = 2800 steps
• 1 bar of chocolate = 4000 steps• 1 jam doughnut = 4560 steps
• 1 large burger = 8460 steps
Grand parents
• Throw rugs are dangerous.
• Walkways free of clutter, especially stairway
• Bathrooms and steps are where most falls happen
• Wipe up drops of water
Prevention
• Calcium and Vitamin D for everybody
• Daily weight bearing exercise
• DXA scan if at risk
• Fall prevention and Osteoporosis go hand in hand for senior citizens