7/25/2019 Osteoporosis Prevention_Fall 2015 IPPE

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Osteoporosis Prevention

Osteoporosis is a skeletal disease that reduces the density and quality of bone, making bones more fragile.

The disease is responsible for approximately two million fractures a year and $19 billion in health care costs

according to the National Osteoporosis Foundation (NOF). These are staggering figures, but whats more alarming

is that most people dont think to worry about itosteoporosis is commonly mislabeled as an old womans

disease. However, just like other life-threatening diseases such as diabetes, hypertension, cancer, andhyperlipidemia, osteoporosis is a silent killer in that most patients are asymptomatic until they get injured and

hospitalized. In actuality, osteoporosis affects both men and women and can strike at any age - about 54 million

Americans are at risk due to low bone density (NOF).

Fortunately, osteoporosis can be prevented via lifestyle modifications. These include getting sufficient

amounts of calcium and vitamin D in a healthy diet in conjunction with proper exercise. Examples of a good

calcium-rich diet include eating certain green vegetables (like spinach), calcium-fortified products (juices, cereals,

or snacks), yogurt, or cheese. Natural food sources for vitamin D include oily fish (salmon, mackerel), fortified

products, and milk products. An easy way to get enough vitamin D is to get brief sun exposure as the body naturally

uses the sun to create it. Depending on personal diet, a vitamin D or calcium over-the-counter supplement may be

added to meet the minimum requirements.

Getting regular weight-bearing exercise and muscle-strengthening exercise is also important for building

strong bones. Examples of good weight-bearing exercises include dancing, tennis, stair climbinganything that puts

some pressure on the bones. Exercise will increase bone mass, strengthen bones, and improve coordination which in

turn reduces risk of fractures due to falls. Overall, the best way to prevent osteoporosis is to incorporate these

healthy lifestyle changes.

Daily Recommended Allowances:

Gender/Age Calcium Vitamin D

Male or Female 1950 1000mg 600 IU

Male 5170 1000mg 600 IU

Female 51 - 70 1200mg 600 IUMale or Female 70+ 1200mg 800 IU