Osteoporosis

a systematic skeletal disease distinguished by low bone density with micro-architectural deterioration of bone and fragile bone

silent disease

• inhibits ossification

• causes the spine to collapse

• fractures

bone formation

43 million

10 million

Men account for 2+ million

3x more common in women than men (specifically athletes)

drop in estrogen after menopause and the higher life expectancy compared to men

wrist, spine, and hip

calcium

bone-forming cells

bone resorption cells

balanced (it is essential to remodel bone throughout life)

1/2 (50%)

1/4 (25%); suffer twice the 1 year mortality

Hip

300,000 annually

1 out of 5

smoking, heavy drinking, menopause or ovary removal, age older than 50, family history, physical inactivity, low intake of vitamins, low-calcium diet, extensive use of corticosteroids, small frame, and white or asian individuals

• Calcium, Vitamin D, and Balance food intake

  • exercise, smoking cessation, less alcohol, and medications

1,000-1,300 mg/day with weight-bearing activities

calcium, vitamin D, protein, potassium, vitamin K, and magnesium

cheese, leafy green vegetables, low fat milk, salmon, sardines, tofu, and yogurt

milk and dairy products

milk, cereal, raw broccoli, orange juice, and baked beans

excessive fiber, excessive sodium, unbalance high-protein diets, carbonated soda

unbalanced high-protein diets and high sodium

1. 200 iu

2. 400 iu

   1. 600 iu

fish oil, herring, catfish, raw oysters, salmon, and salt water fish

through the direct exposure of sun

time od day, season, latitude, and skin pigmentation

10-15 minutes 2-3x week

weight-bearing exercise and muscle-strengthening exercise

makes an individual work against gravity while being upright

i.e. brisk walking

move our body

i.e. weights, resistance against gravity

dancing, aerobics, hiking, jogging/running, jumping, stair climbing, tennis, and volleyball

elliptical training machines, aerobics, walking on a treadmill, walking on level surfaces

60 min of moderate to vigorous every day w/ high impact

150 min of moderate or 75 min per week of vigorous

same as adults but adapted as needed based on health

weight machines, hand/ankle weights, elastic exercise bands, moving against gravity

2-3 days/week

1-3 set x 8-12 exercises

hard enough to fatigue by 8-10 repetitions

pain, stooped posture, loss of height, difficulty breathing, and decreased self-esteem

1. get the daily recommends amounts of calcium and vitamin D

2. engage in regular weight-bearing exercise

3. avoid smoking and alcohol

4. talk to a physician

5. bone density test and take medication when appropriate

calcium, vitamin D, exercise, fall prevention, gain weight, and stop smoking

loss of estrogen, history of oligomenorrhea and amenorrhea, and post-menopause

irregular menstrual cycles

cessation of regular menstrual flow

adding estrogen and progestin increases the risk for disease