beyond calcium: get the info on building strong bones caroline pelley rachael veith charlotte menten
TRANSCRIPT
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Beyond Calcium: Get the Info on Building Strong
Bones
Caroline PelleyRachael Veith
Charlotte Menten
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What Would You Like To Know?
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Bones● Facts and MythsDiet
● What nutrients are important for building strong bonesTrivia Game Exercise
● What exercises could I try to maintain and build strong bones
Overview
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Myth: Bone is a solid, stagnant organ.
Myth: Children and teens do not need to worry about bone health
Bone Background:What is Bone?
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Calcium
* Calcium gives bone it structure by acting like scaffolding* 99% of the body’s calcium is found in bone and teeth* Sources: milk, yogurt and other dairy products, kale, broccoli, Chinese cabbage are also good vegetable source
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Vitamin D
* Vitamin D helps the body use calcium* We can get vitamin D from the sun* Sources: Sunshine! Salmon, tuna, and other fatty fish, also found in liver and egg yolk, and some mushrooms
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Vitamin K
* Vitamin K allows calcium to attach and harden bones* Good bacteria in our intestines can make vitamin K, and our body can recycle it
* Sources: Found in many green vegetables like kale, spinach, collards, also in egg yolk, cheese, and chicken
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Magnesium
* Magnesium is part of bones structure, and helps to stabilize calcium * 60% of the body’s magnesium is found in the skeleton
* Sources: Nuts, beans, whole grains, green leafy vegetables, rice, beef, chicken, and more
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Phosphorus
* Phosphorus makes up thestructural part of bone* 85% of phosphorus in thebody is found in the skeleton* Sources: Found in many foods, but animal products are better absorbed by the body than plant
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This or ThatWhich Option is Better for Bone Health?
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This OR That
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Dried Apricots Dried Fruit Pumpkin SeedsWalnut
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This ORThat
Kale
Iceberg Lettuce
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Kale!
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This OR That
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Salmon!
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This OR That
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Mushrooms and Broccoli!
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Exercise for Strong Bones
Why?● Makes bones stronger
o Increase calcium contento Grow more dense
● Strength, balance, coordination to prevent falls
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What types of exercise?
● Weight-bearingo High-impacto Low-impact
● Muscle-strengthening
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Weight-bearing Exercise
● High-impacto Dancingo High-impact aerobicso Hikingo Jogging or runningo Stair-climbingo Tenniso Zumba
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Weight-bearing Exercise
● Low-impacto Elliptical machineso Low-impact aerobicso Stair-step machineo Tai-chio Walking
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Muscle-strengthening
● Lifting weights● Elastic exercise bands● Weight machines● Own body weight
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How much should I exercise?Weight-bearing: 30 minutes, 3 - 4 days/weekMuscle-strengthening: 2 - 3 days/week
Try to exercise your balance and posture every day!
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Now let’s practice exercises you can do at home!
Source: National Osteoporosis Foundation (I WILL RE-WORD THIS)
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Corner Stretch● Stretch shoulders● Improve posture● 2 on each side● 3 times a week
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Hip Abductor
● Strengthen hips● Improve balance● 10 on each side,
repeat● 2 - 3 times a week
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Prone Leg Lifts● Lower back and
buttocks● Stretches hips,
thighs● 10 on each side● 2-3 times a week
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Toe & Heel Raises
● Lower back● Balance● 10 times each side● Every day
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Wall Slide
● Thigh, abs, back● Posture● 10 times● 2 - 3 times a week
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Summary Both DIET and EXERCISE are crucial for building strong bones
Eat a diet high in fruits, vegetables and whole grains. Look to the handout for foods with specific nutrients for bone health
Practice weight-bearing and muscle strengthening exercises