Osteoporosis Strength Training Human Resources骨质疏松与强度训练人力资源.pptVIP

L. Denise Edmonds, Ph.D. Cigna Onsite Health Coach Osteoporosis Strength Training Possible risk factors for Osteoporosis Have you had breast cancer? - Estrogen has protective effect on bones Chemotherapy may cause loss of ovarian function and reduce estrogen levels. Chemotherapy may have negative effect on bone Breast CA may stimulate osteoclasts (cells that break down bone) Other risk factors: Ethnicity African American Women Yes your BMD is higher than that of other ethnic counterparts Osteoporosis is undiagnosed and undertreated in women Risk for hip fracture doubles every 7 years More likely to die from hip fracture Many are lactose intolerant and don’t consume proper amounts of milk Hispanic Women 10% women over 50 have osteoporosis 49% of women have low BMD but not low enough to categorize it as osteoporosis Consume less calcium than needed Disease common to both groups increases risk of osteoporosis Bone loss facts Bone mass decreases by about 0.5% per year or more after the age of 40, regardless of sex or ethnicity Muscle mass can decrease 3-5 % after 30 years old if you are inactive. What is a girl to do? Pharmacological remedy – Rx from PCP Physical Activity Increase bone mass and strength FFM is a strong determinant of bone with aging Reduce risk of falling Balance training Recommendations Exercise Rx Mode Weight bearing activity i.e. tennis, stair climbing, intermittent jogging during walking, volleyball, basketball, weight lifting Intensity Moderate to High Frequency Resistance Training 2-3 X / WK Weight bearing endurance activities Duration 30-60 m/day (difficult to quantify) Thank You !! Amy Fuller RD/LD Dietitian Specialist Lunch, Laugh Learn February 27, 2014 Osteoporosis Nutrition Calcium RDA FEMALES MALES 19-30 1,000 mg/day 19-30 1,000 mg/day 31-50 1,000 mg/day 31-50 1,000 mg/day 51-70 1,200 mg/day 51-70 1,200 mg/day 70 1,200 mg/day 70 1,200 mg/day Calcium Sources 8 oz Yogurt = 300-450 mg 8 oz Milk = 300 mg 1 oz Cheese =