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Osteoporosis Protecting Your Bones
One out of three women over 50 has osteoporosis One out of three women over 50 has osteoporosis
20% are men 20% are men
What is osteoporosis?
300% increase by 2050 300% increase by 2050 WHO
How does osteoporosis develop?
Calcium Robbers Tobacco and alcohol Caffeine Physical inactivity Excess protein Too much phosphorus Too much salt
How can you tell if you have osteoporosis?
What can be done to strengthen your bones?
Too much Protein!
South Africa Yugoslavia Spain Ireland Finland New Zealand Sweden Denmark United States United Kingdom Hong Kong Calcium Intake Hip Fracture Rate Calcium Intake and Hip Fracture Rate
World Health Organization 50 g per day
Protein in Typical Western Diet Protein in Typical Western Diet 51 g 43 g 91 g Total protein: 185 g
How much Calcium? 800-1500 mg WHO 500 mg /day
Kale 1 cup 179 mg calcium
Almonds Filberts Flaxseed Sesame Almonds Filberts Flaxseed Sesame
Building Your Bone Bank Weight bearing exercise Reduce protein intake Avoid calcium robbers Get sunshine Eat calcium-rich plant-based foods
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WHAT IS OSTEOPOROSIS? Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. This leads to increased bone fragility.
Loss of calcium from the bones that leads to weakened bones Creation of new bone doesn’t keep up with the removal of old bone.
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