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You need to know...:
- Osteoporosis is a major health problem leading to over a million fractures each year.
- Spine fractures are often the result of osteoporosis and are as typical as hip and wrist fractures.
- Spinal osteoporosis leads to pain, deformity and altered lifestyle.
- Prevention by intervention by YOU makes a difference.
Osteoporosis:
- Is defined as "porous bone" (a decrease in the density of the bone that leads to a decrease in the strength of the bone.)
- Can be caused by many factors associated with hereditary, life style and dietary habits.
- Is another "silent disease" - no noticeable symptoms until one sustains a fracture.
Goal:
Maximize the level of peak bone mass and minimize the rate of bone loss.
Bone is constantly being "remodeled". During the first 30-35 years of life bone is being built (formation) faster than it is being broken down (resorption). After this approximate age each person will reach their PEAK BONE MASS and the process will gradually start to reverse.
Know the Risk Factors:
- Hereditary Factors
Female
Caucasian / Asian
Small body frame
Family history
- Health Status
Early menopause (before age 45)
Decrease of estrogen (female hormone)
Menopause
Surgery
Amenorrhea (no periods) for 1 - 2 years without being pregnant
- Medications
Steroids
Anticonvulsants
Thyroid medications
Some diuretics
- Chronic Conditions
Crohn's Disease
Diabetes
- Dietary Habits
Calcium deficit diet
Low daily intake of calcium
- Life Style
Eating disorders
Cigarette Smoking
Alcohol / Caffeine consumption
How can YOU intervene?
- Exercise
Regular activity EVERY DAY
Weight - bearing activity needed to slow the rate of bone loss
Walking / jogging
Aerobic dancing
Cycling
- Stop / Limit use of nicotine, alcohol, caffeine. They increase bone loss.
- Eat food that will provide you with an adequate amount of calcium.
| Calcium Needs |
| Child |
400 - 700 mg. (2 cups of milk) |
| Adolescent |
1300 mg. (4 1/2 cups of milk) |
| Adult |
1200 mg. (4 cups of milk) |
| Pregnant |
1500 - 2000 mg. (5-7 cups of milk) |
| Menopause |
1500 mg. (5 cups of milk) |
| Note: 1 cup milk == 3/4 cup yogurt == 1 1/2 oz. cheese |
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| Examples of foods containing calcium |
| One cup |
skim milk |
300 mg. |
| One cup |
plain yogurt |
415 mg. |
| One oz. |
cheddar cheese |
210 mg. |
| One cup |
hard ice cream |
175 mg. |
| 3/4 |
cup oatmeal |
160 mg. |
| 3 1/2 oz. |
scallops-steamed |
110 mg. |
| 3 1/2 oz. |
sesame seeds, dried, hulled |
100 mg. |
| 2/3 cup |
broccoli cooked |
90 mg. |
| 1 cup |
green snap beans, cooked |
60 mg. |
| 5/8 cup |
raisins dried / seedless |
60 mg. |
| 1 med. |
orange |
55 mg. |
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- Consult your primary physician regarding your risks of developing Osteoporosis and possible medical intervention.
- Other Terms:
Osteopenia - general term for decreased bone density.
Osteomalacia - weakening of bones due to Vitamin D deficiency.
- More Information:
Consult with your Nurse Clinician at Twin Cities Spine Center.
Melpomene Institute
1010 University Avenue West
St. Paul, MN 55104
(612) 642-1951
www.melpomene.org
Live It Safe - Brochure developed by the American Academy of Orthopaedic Surgeons (800) 824-BONES
National Osteoporosis Foundation
www.nof.org
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