Osteoporosis Basics
What is osteoporosis?
A condition that weakens bones, making them brittle and prone to fractures.
Name a dairy product that is rich in calcium.
Milk (or yogurt/cheese).
Why is vitamin D essential for bone health?
It helps the body absorb calcium, which is essential for strong bones.
Why did celebrities like Sally Field bring attention to osteoporosis?
To raise awareness
Name one type of exercise that helps prevent osteoporosis.
Walking!!! (its that easy)
Because osteoporosis doesn't show any symptoms until a fracture happens, what is the common nickname for it?
"Silent disease."
What type of fish is rich in vitamin D and beneficial for osteoporosis?
Salmon
What is the recommended daily intake of calcium for individuals ages 14-18?
1,300 mg.
Osteoporosis is more common in which populations due to diet and lifestyle?
Caucasian and Asian populations.
What two nutrients are essential in preventing osteoporosis?
Calcium and Vitamin D.
Name three common fracture sites for individuals with osteoporosis.
Hip, spine, and wrist.
Name two types of nuts that provide magnesium, which supports bone density.
Almonds and cashews
Without vitamin D, which nutrient can't be efficiently absorbed, leading to weaker bones?
Calcium.
Astronauts experience what percentage of bone density loss per month in space?
Up to 1%.
Besides diet, what lifestyle change can improve bone density?
Quitting smoking and limiting alcohol.
Who is primarily affected by osteoporosis?
Older adults, especially women over the age of 50.
What leafy green vegetable is a good source of calcium?
Kale (or collard greens, broccoli).
Name a role of calcium in the body besides supporting bone health.
It regulates heart muscle contractions and normalizes heart rhythm.
How can smoking and alcohol affect bone health?
Both can lead to bone loss and increase the risk of osteoporosis.
What is the role of antioxidants found in berries in relation to osteoporosis?
They reduce inflammation, which supports bone health.
What are two factors that increase the likelihood of osteoporosis in postmenopausal women?
Decreased estrogen levels and genetic predisposition.
Besides dairy, name two fortified foods that are good sources of calcium.
Fortified plant-based milks (like almond or soy milk) and fortified orange juice.
True or False: Vitamin D can be obtained from sunlight exposure.
true
Name a factor other than diet that increases the risk of osteoporosis.
A lazy lifestyle or lack of exercise.
How does a balanced diet support osteoporosis prevention?
Provides essential nutrients for bone health, like calcium, vitamin D, and magnesium.