3. What is Osteoporosis
Osteoporosis
translates to
“porous bones.”
This is a disease
where the matrix
inside of the
bone has
become weak
and brittle, which
can cause
bones to fracture
or break easily.
Bones can
become so
brittle that every-
day activities
such as
coughing can
cause fractures.
4. Prevalence
1 in 5 women over the
age of 50 have
osteoporosis
About half of all
women over the age
of 50 will experience a
fracture of the hip,
wrist, or spinal
vertebra
5. Risk Factors
Inherited Factors Lifestyle Factors
Gender Decreased or low calcium
More common in women intake
Diminished bone density
Frame Size
Tobacco use
Smaller frames or those
with low BMIs are at a Can contribute to
higher risk weakened bones
Race Eating disorders
Increased risk for Increases risk for low bone
density
Caucasian and Asian
decent Sedentary lifestyle
Age Lack of weight-bearing
exercise increases risk
Aging increases
osteoporosis risk Excessive alcohol
consumption
Family History Can interfere with the
Having family members body’s ability to absorb
with osteoporosis calcium
6. Signs and Symptoms
Bone pain or
tenderness
Fractures with little or
no trauma
Loss of height over
time
Neck or low back pain
due to fractures
Stooped posture,
7. Prevention
Consume adequate
calcium and vitamin D-
rich foods daily
Do weight-bearing
exercise each day such
as walking or lifting light
weights
Avoid smoking or
excessive alcohol
consumption
8. Incorporate Dairy!
Dairy products are
naturally rich in
calcium, vitamin D,
and phosphorus to aid
in bone health
Additionally, dairy
products are also
excellent sources of
protein, magnesium,
potassium, water,
carbohydrates, and B
vitamins
9. Aim for 3 Servings Daily
Try to consume 3
servings of calcium-rich
dairy each day
Vary your choices!
Milk
Yogurt
Cheeses
Ice Cream
One serving equals: Sour Cream
8 oz milk = 6 oz of yogurt = 1 ½ oz cheese Cottage Cheese
Cream Cheese
10. Recipe Idea!
Make a
refreshing
smoothie.
Simply blend
your choice of
fruit and low fat
milk or yogurt to
make a delicious
calcium-rich
beverage. For a
sweeter treat, try
adding low fat
ice cream or
frozen yogurt!
11. References
Osteoporosis. Medline Plus Medical Encyclopedia. January 4, 2010.
Available at:
http://www.nlm.nih.gov/medlineplus/ency/article/000360.htm. Accessed
June 24, 2010.
Osteoporosis. MayoClinic.com. April 8, 2010. Available at:
http://www.mayoclinic.com/health/osteoporosis/DS00128. Accessed
June 23, 2010.