Risk Factors
True/False: Osteoporosis increases your risk for breaking a bone.
True. Osteoporosis is a condition of gradually weakening bones. Osteoporosis impacts most Americans over the age of 70.
True/False: Osteopenia is condition when we have high bone density.
False. Osteopenia is when we have low bone density. This means that our bones are weaker and increases our risk for fractures.
True/False: Nondairy milk is not a good source of calcium.
False! Most nondairy milk substitutes are fortified with calcium and still remain a good source for this.
True/False: Taking vitamin D at the same time as calcium will help to improve absorption.
True! Vitamin D helps the body absorb calcium.
Which two nutrients are most important for strong bones?
Calcium and vitamin D. These nutrients are important throughout life for building and maintaining strong bones.
This type of exercies is recommended to support bone health.
Weight-bearing exercises and resistance training.
This food group is a good source of calcium.
Dairy products! These are often the main food sources of calcium for most people in the United States. Consuming 2-3 servings of dairy products often is enough to meet calcium needs, although there are plenty of other foods that also provide calcium.
Vitamin D is made from the _.
Sun! Your body produces vitamin D after sunlight hits your skin. As we get older, our body does not make vitamin D from sunlight as easily as it used to. By age 70, it may make 50-75% less vitamin D than it did in your twenties.
Name two risk factors for osteoporosis that you can control.
Physical activity, calcium intake, vitamin D intake, smoking, and heavy drinking. A sedentary lifestyle, low calcium and vitamin D intake, smoking, and heavy drinking are all linked to increased risk.
This much exercise is recommended per week.
150 minutes of exercse. If you are unable to do this due to your health, you should aim to be as physically active as your health/doctor allow.
Name two sources of calcium (aside from dairy products).
Tofu, soy milk, orange juice/oranges, canned sardines and salmon with bones, and certain vegetables (like kale, broccoli, bok choy, turnip greens, and mustard greens).
Name two food sources of vitamin D.
Fish, egg yolks, cheese, and fortified milk, juice, or cereal. Our ability to absorb vitamin D from foods also decreases as we get older.
Name two risk factors for osteoporosis that you cannot control.
Your gender, age, having a low body weight, certain racial or ethnic groups, and having a family history of osteoporosis. Women are 4x more likely to develop osteoporosis and Caucasians and Asians are also at a higher risk.
Name an example of resistance training exercise.
These exercises can include free weights, weight machines, resistance bands, and body weight exercises like push ups and pull ups.
This supplement should not be taken at the same time as calcium.
Iron. These should be taken at separate times during the day since calcium supplements can interfere with iron absorption.
What units are vitamin D supplements listed in?
Vitamin D supplements are listed in micrograms (mcg) and international units (IU). Either unit can be used. 1 mcg is equivalent to 40 IU.
How is osteoporosis diagnosed?
Using bone density tests! A bone density scan is used in osteoporosis and is often covered by insurance for those at risk of osteoporosis.
Name two examples of weight-bearing exercise.
These include walking or brisk walking, dancing, climbing stairs, and playing sports like tennis, pickle ball, or other racket sports.
Your body can only absorb this much calcium at one time.
500 mg. If you are taking calcium supplements, you should space these out during the day.
What is the recommended dietary allowance (RDA) for vitamin D?
600-800 IU (or 15-20 mcg). The recommended intake is 600 IU (15 mcg) for those 51-70 y.o. and 800 IU (20 mcg) for those 70+ y.o.
What is the RDA for calcium OR vitamin D (you pick).
Calcium: 1,200 mg for adults over 51 (exception: The RDA for men 51-70 is 1,000 mg). Vitamin D: 15 mcg (600 IU) for 51-70 y.o. and 20 mcg (800 IU) for 70+ y.o.