L. Denise Edmonds, Ph.D.Cigna Onsite Health Coach

Osteoporosis & Strength Training

Possible risk factors for OsteoporosisHave you had breast cancer?

- Estrogen has protective effect on bones

Chemotherapy may cause loss of ovarian function and reduce estrogen levels.

Chemotherapy may have negative effect on bone

Breast CA may stimulate osteoclasts (cells that break down bone)

Other risk factors:Ethnicity

African American WomenYes your BMD is higher than that of other ethnic

counterpartsOsteoporosis is undiagnosed and undertreated in womenRisk for hip fracture doubles every 7 yearsMore likely to die from hip fractureMany are lactose intolerant and don’t consume proper

amounts of milkHispanic Women

10% women over 50 have osteoporosis & 49% of women have low BMD but not low enough to categorize it as osteoporosis

Consume less calcium than neededDisease common to both groups increases risk of

osteoporosis

Bone loss factsBone mass decreases by about

0.5% per year or more after the age of 40, regardless of sex or ethnicity

Muscle mass can decrease 3-5 % after 30 years old if you are inactive.

What is a girl to do?Pharmacological remedy – Rx from

PCPPhysical Activity

Increase bone mass and strengthFFM is a strong determinant of bone with aging

Reduce risk of fallingBalance training

RecommendationsExercise Rx

Mode Weight bearing activity i.e. tennis, stair

climbing, intermittent jogging during walking, volleyball, basketball, weight lifting

IntensityModerate to High

FrequencyResistance Training 2-3 X / WKWeight bearing endurance activities

Duration30-60 m/day (difficult to quantify)

Thank You !!

Amy Fuller RD/LD

Dietitian Specialist

Lunch, Laugh & Learn

February 27, 2014

Osteoporosis & Nutrition

Calcium RDA

FEMALES MALES19-30 1,000

mg/day19-30 1,000

mg/day

31-50 1,000 mg/day

31-50 1,000 mg/day

51-70 1,200 mg/day

51-70 1,200 mg/day

>70 1,200 mg/day

>70 1,200 mg/day

Calcium Sources

8 oz Yogurt = 300-450 mg

8 oz Milk = 300 mg

1 oz Cheese = 150-200 mg

½ cup Ice Cream = 100 mg

Calcium SourcesVegetables:

½ cup Broccoli = 47 mg

½ cup cooked Leafy Greens = 45-110 mg

½ cup Sweet Potato, baked = 32 mg

Legumes:½ cup Beans, canned = 34-61

mg

½ cup Lentils, boiled = 29 mg

½ cup Hummus = 62 mg

Fruits:1 medium Orange = 52 mg

½ medium fresh Papaya = 36 mg

1 cup fresh Raspberries = 27 mg

1 medium kiwi = 20 mg

Nuts/Seeds:1 Tbsp. Sesame Seeds = 88

mg

½ oz Almonds = 37 mg

½ oz Soybean Nuts = 20 mg

What Increases Calcium Absorption

Vitamin DRDA

Males & Females 19-70 = 600 IU/dayMales & Females 71+ = 800 IU/day

Dietary Sources: 1 oz Salmon (140 IU), 1 oz Canned Sardines (84 IU), 3 oz Chicken Liver ( 44 IU), 1 Egg Yolk (24 IU)

Other Source: SUNLIGHTAcidic Conditions Spacing Calcium Intake

What Decreases Calcium Absorption

Oxalic Acids (oxalates)Dietary Sources: Spinach, Swiss Chard, Dry

Cocoa, Rhubarb, Bran Flakes, Wheat GermPhytic Acid (phyates)

Dietary Sources: Nuts, Seeds, GrainsDietary Fiber >30 g/dayHigh Sodium DietsTannins

Food Labels

% Based on 1,000

mg

1 cup = 300 mg

Serving Size = 8 ounces

% Based on 400 IU

1 cup = 100 IU

Questions