Transcript Build Your Bones, Girlfriend!

Build Your Bones,
Girlfriend!
Facts About Our Bones
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Bones are living tissue, they
provide structural support, and
protect vital organs
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Bones are made up of:
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Calcium
Phosphorous
Protein
Magnesium
Vitamins and other minerals in
smaller amounts
Facts About Our Bones
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The average adult skeleton contains
over TWO POUNDS of calcium 
more for taller people
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We need calcium to develop teeth
and bones, and also to regulate
heart and muscle, and clot blood
Facts About Our Bones
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When we are young  we store and build bone
effectively.
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Most bone – 85 to 90 percent –
is made before age 20.
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As we get older – age 35 to 45 – bones begin to
break down faster than they are formed.
Bones and Age
How Much Calcium Do We Need?
What the Experts Say
So What does mg.
stand for ?
Milligram = One thousandth of a gram
Ounce = 28 grams
Are We Measuring Up?
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Who’s getting adequate calcium
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13.5% of girls ages 12-19
36.3% of boys ages 12-19
About 50% of adult women
Life Cycle of Bones
Bone mass
Woman A entered adulthood
with enough calcium in her
bones to last a lifetime.
Woman B had less bone
mass starting out and so
suffered ill effects from
bone loss later on.
Danger zone
Osteoporosis
Age 20
Age 40
Age 60
Building Bones
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Ages 9 to 18 years are a key period in life for
growth
In these years, you’ll grow faster than any other
time other than infancy.
Ages 12 to 18
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About 85% of our adult bone mass is made
Up to 80%of our adult weight is achieved
What if the materials needed for this growth are
not available, what happens…an opportunity
lost??
Osteopenia & Osteoporosis
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Osteopenia:
“Ricketts”  bones bend due to weakness
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Common in the early 1900s  poor nutrition
Osteopenia & Osteoporosis
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Osteoporosis:
“Little Old Lady Disease”  bones break due to
weakness
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Common NOW
Osteopenia & Osteoporosis
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One in 2 women and one in 8 men over age 50
will have an osteoporosis-related fracture
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The estimated cost is $38 million a day
I’m Just A Teenager –
Why Should I Care Now ?
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During the teen years, most of the adult skeleton is
formed
Fewer than 15 percent of teenage girls get enough
calcium!
If you build your bones when you're in your teens,
you will be less likely to fracture your bones when
you're older.
AND…very thin girls, especially girls on diets, can
get a type of osteoporosis while they are still
YOUNG
I’m Just A Teenager –
Why Should I Care Now ?
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Certain people are more likely to develop osteoporosis
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Don’t exercise
Thin and/or small frame
Caucasian
Asian
Family history – your grandma, aunt, grandfather?
Women are 4 times more likely to develop osteoporosis
than men
What puts you at risk NOW?
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Being underweight
Not getting enough calcium
or exercise
Calcium In Your Diet
Three of the following foods provide
about 300 mg calcium
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½ cup cottage cheese
½ cup cream soup
½ cup ice milk, frozen yogurt, or ice cream
2 oz. (1/2 can) canned fish with bones (salmon, mackerel)
¼ cup almonds
½ cup bok choy, collard greens, or turnip greens
1 cup broccoli, kale, or mustard greens
5 figs
2 Tbsp. cream cheese
How many servings of these foods do you eat per day?
Calcium In Your Diet
Just one of the following foods provides
about 300mg calcium
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8 oz. glass of milk, or calcium fortified soy milk
8 oz. glass of calcium fortified orange juice
6-8 oz. carton of yogurt
1 ½ oz. of cheese
1 cup pudding, custard, or flan
1 Power Bar (or other sports bar)
1 cup Total cereal (or other breakfast cereal)
How many servings of these foods do you eat per day?
Calcium That Is Non-Dairy
FOOD
1 English muffin
1 cup Total cereal
5 dried figs
1/2 cup orange slices
1 oz almonds
1 cup fortified soy milk
1 cup navy beans
1/2 cup bok choy
1/2 cup broccoli
½ cup mustard greens
3 oz canned salmon, bones
1 ½ oz milk chocolate
CALCIUM CONTENT
100 mg
345 mg
135 mg
70 mg
80 mg
350 mg
135 mg
80 mg
45 mg
105 mg
180 mg
80 mg
What About Calcium Pills?
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Calcium supplements are
great if dairy products don’t
work for you, or
If you don’t eat a lot of other
calcium-containing foods
Supplements come in a variety
of types and flavors, including
chocolate.
They can be pills, fizzies,
chewies, or shakes
What About Calcium Pills?
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One supplement can give up to
500 mg of calcium
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Supplements may be the
answer if you are:
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Allergic to milk
Lactose intolerant
A picky eater
On a calorie restricted diet
Difference Between Milk Allergy
and Lactose Intolerance?
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Milk Allergy:
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Mostly smaller children
Cannot eat the PROTEIN in milk products
Cannot have ANY milk products because the immune
system rejects them
Lactose Intolerance:
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Cannot digest the SUGAR in milk products (lactose)
Usually OK to have some dairy products, especially
cultured products like yogurt
About Calcium Supplements
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Two main forms
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Calcium carbonate  Good
Calcium citrate  Best
Can be taken on an empty
stomach and is more easily
absorbed
Calcium gluconate  Not Good
Poorly absorbed
Read product labels carefully,
and remember that all
supplements are not the same
About Calcium Supplements
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Avoid taking more than 500
mg of calcium at one time
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Avoid taking calcium at the
same time as multivitaminmineral  interferes with
iron use
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Avoid supplements with
bone meal, oyster shell or
dolomite. They may contain
lead, mercury or other toxic
metals.
Calcium and Body Weight
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Calcium has NO CALORIES
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Calcium does not cause weight gain
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Consuming 1,000 mg of calcium may actually aid in
maintaining or losing weight
Calcium Goes with Vitamin D
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Vitamin D allows your body to
absorb calcium
Where do we get Vitamin D?
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The Sun
Egg yolks, saltwater fish, and liver
Fortified dairy products
Supplements
Need 400 International Units
(IU) a day
Calcium Goes with Vitamin D
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UV rays from the sun reach the skin
and vitamin D is made in the skin
then sent to the blood circulation
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In Florida, 15-to-20 minutes of sun
on the arms and face each day
should do it
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Sunscreens above SPF8 will block
vitamin D formation on the skin
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But don’t ignore sunscreens. Why?
Exercise is Also Important for
Building Bones
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It’s not just calcium
It’s not just vitamin D
Bones also need weight and movement 
exercise
Physical activity increases bone mass by an
average 3%
Exercise is Also Important for
Building Bones
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Both weight bearing and resistance exercise
are important
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Resistance training strengthens existing bones
you’ve already made
Weight bearing exercise is best to stimulate
NEW bone production
Walking
Running
Tennis
What else?
Basketball/Volleyball
Gymnastics
Cheerleading
What Else is Important
for Bones ?
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You should not use tobacco to keep your bones
healthy
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Smoking interferes with the body’s use of calcium
You should limit caffeine-containing foods and
beverages, such as colas and coffee
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Drink three cups of coffee or two cans of soda, per day
at most
Caffeine causes the body to leech out calcium
Summing It Up
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Building strong bones before age 18 is
the best defense for bones…for a
lifetime
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Choose:
 A balanced diet rich in calcium and
Vitamin D
 A healthy lifestyle with no tobacco
 Engage in weight-bearing exercise
Build Your Bones,
Girlfriend!
You’ll never regret it!
THANKS!