Patient Handout Bone Health Patrick Bartoshyk
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PROTECTIVEThe Facts About
BONE HEALTH
The Good NewsIt is Possible to Prevent Bone Disease
Pay attention to bone health throughout the life cycle – it is never too late.
Take control of dietary and lifestyle factors that can preserve bone mass and structure.
Do Not Wait for a Break to
Take Action
RISK FACTORSDiet
Well balanced
Calcium rich(1000–1500 mg/day)Milk, cheese,
yoghurt, spinach, kale, collards, soy or white beans
305 mg/1 cup 1% milk; 332 mg/3/4 cup plain yoghurt
Vitamin D rich(600–1000 units/day)Fatty fish (tuna,
salmon), beef liver, cheese, egg yolks, Vitamin D fortified milk
Protein(1.2 g/kg/day)
LifestyleHealthy weight
ExerciseAt least 30 minutes
dailyWeight-bearing &
strength-building (walking, running, dancing, lifting weights, tennis, climbing stairs)
SunlightPromotes Vitamin D
synthesis
Prevent fallsHazard free home &
workplaceBalance & strength
training (tai chi, yoga, dancing)
Eye (visual) healthAssistive devices
DietProcessed Food
Fast Food
Excess Alcohol(3 or more drinks/day)
LifestyleUnderweight Overweight
Smoking
Inactivity
THE CONSEQUENCESOsteporosis
Thin, weak bonesFragility fracturesHeight loss
OsteomalaciaSoft, weak bonesPainful bendingCracking of bone
tissue
ScreeningBone density measurements should be done on all
post-menopausal women and those over age 65.Facts & Statistics for Canadians
Bone disease can strike women and men at any age.At least 1 in 3 women and 1 in 5 men will suffer from
an osteoporotic fracture during their lifetime.Osteoporosis causes 70-90% of 30,000 hip fractures
each year.28% of women and 37% of men who suffer a hip
fracture will die within the following year.
Normal Diseased
References: Garriguet, D., & Statistics Canada. (2011). Bone health:
Osteoporosis, calcium and vitamin D. ( No. 2013-01175.; 22, no. 3.; 22, no. 3, (September 2011)). Ottawa?: Statistics Canada
Lupsa, B. C., & Insogna, K. (2015). Bone health and osteoporosis. Endocrinology and Metabolism Clinics of North America, 44(3), 517-530. doi:10.1016/j.ecl.2015.05.002
Mahan, L. K., & Escott-Stump, S. (2008). Krause’s food & nutrition therapy (12th Ed.). Chapter 24: Nutrition and bone health (pp. 621-627). St. Louis, Missouri: Saunders.
Osteoporosis Canada. (2015). Calcium: An important nutrient that builds stronger bones. Retrieved from http://www.osteoporosis.ca/osteoporosis-and-you/nutrition/calcium-requirements/
Osteoporosis Canada. (2015). Osteoporosis facts and statistics. Retrieved from http://www.osteoporosis.ca/osteoporosis-and-you/osteoporosis-facts-and-statistics/
Osteoporosis Canada. (2015). Vitamin D: An important nutrient that protects you against falls and fractures. Retrieved from http://www.osteoporosis.ca/osteoporosis-and-you/nutrition/vitamin-d/
Papaioannou, A., Scientific Advisory Council of Osteoporosis Canada, & for the Scientific Advisory Council of Osteoporosis Canada. (2010). 2010 clinical practice guidelines for the diagnosis and management of osteoporosis in canada: Summary. CMAJ, 182(17), 1864-1873. doi:10.1503/cmaj.100771
Sorensen, K. (2011). Bone health. Journal of Consumer Health on the Internet, 15(2), 217-229. doi:10.1080/15398285.2011.573373
Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider. Always consult your licensed Naturopathic Doctor, or visit the Boucher Naturopathic Medical Clinic for individual care.
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