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Bone Health

Transcript: The Road to Strong Bones Susie Schneider, RD Healthy Bones Lifestyle Healthy Bones Follow a healthy, well balanced diet Be sure to get adequate calcium and vitamin D Avoid smoking and limit alcohol intake Avoid excessive caffeine intake Engage in regular exercise, especially weight-bearing exercises Are you at increased risk for bone issues?... Risk Factors Uncontrollable Risk Factors >50 years old female gender menopause family history of osteoporosis small frame Controllable Risk Factors poor diet habits not getting enough calcium or vitamin D excessive intake of sodium excessive intake of alcohol or caffeine tobacco use sedentary lifestyle Peak Bone Mass (PBM) PBM PBM is the greatest amount of bone an individual can attain PBM is reached in the late teens early 20s children and adolescents who have higher PBM reduce their risk of osteoporosis later in life Even if you are past PBM years, talk to the younger generations in your own life about optimizing their bone mass Calcium Calcium Most abundant mineral in the body and is important for building and maintaining strong bones 1% of calcium in the body is in blood, muscle and intracellular fluids 99% of the body's calcium supply is stored in the bones and teeth where it supports their structure and function Calcium is required for vascular contraction and dilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion If we do not consume enough calcium from food, our body pulls from our bone Recommended Dietary Allowance RDA Estimated calcium intake by: National Health and Nutrition Examination Survey (NHANES) 2003 - 2006 Calcium Intake average for males aged 1 year+ 871 - 1266 mg/day average for females aged 1 year+ 748 - 968 mg/day inadequate calcium intake remains a concern for several age groups females aged 4 years + males aged 9 - 18 males aged 51 years + females are less likely than males to get adequate amounts of calcium from food Upper Limit It is not common to get too much calcium from food alone Side effects of too much calcium: constipation might interfere with the body's ability to absorb iron and zinc might increase risk of kidney stones (from excess dietary supplements) Is more better? Calcium in Food dairy: milk, cheese, yogurt fortified non-dairy milk alternatives: soy, almond/nut, rice milks non-dairy sources: leafy greens such as collards and kale fish with soft bones that can be eaten fortified food products such as cereal, oatmeal, tofu and OJ Food Sources Calcium Content Anti-nutrients & Absorption anti-nutrient: nutrients that can block absorption of other nutrients phytic acid and oxalic acid can bind to calcium and inhibit its absorption phytic acid: whole grains such as wheat bran, beans, seeds and nuts oxalic acid: spinach, collard greens, sweet potatoes, rhubarb and beans Absorption % Absorbed Eat a variety of foods The Takeaway "Though certain foods may contain residual amounts of anti-nutrients after processing and cooking, the health benefits of eating these foods outweigh any potential negative nutritional effects. Eating a variety of nutritious foods daily and avoiding eating large amounts of a single food at one meal can help to offset minor losses in nutrient absorption caused by anti-nutrients." - Harvard School of Public Health, Are anti-nutrients harmful "For people who eat a variety of foods, these interactions probably have little or no nutritional consequence and, furthermore, are accounted for in the overall calcium DRIs, which factor in differences in absorption of calcium in mixed diets" - NIH calcium fact sheet MYTH too much protein is bad for bones while it is true that calcium excretion increases as protein intake increases, so does calcium absorption, leading to no net loss in calcium adequate protein is particularly important for bone health in children and adolescents Protein Intake Enriched and Fortified Foods enriched: nutrients lost during food processing and have been added back enriched breads, grains, and waffles fortified: vitamins or minerals have been added to a food that were not originally in the food fortified cereals, OJ, almond milk, soy milk Reading Labels Calcium Supplements calcium carbonate most commonly available inexpensive absorbed best when taken with food calcium citrate absorbed equally well when taken with or without food useful for people with achlorhydria, IBD or absorption disorders gluconate, lactate, and phosphate poorly absorbed Supplements When a supplement may be warranted... Do I need a supplement? milk allergy or intolerance picky eater vegetarian/vegan family history of osteoporosis history of previous fractures no more than 500 mg dose of calcium at one time for best absorption avoid taking calcium at same time as iron Potential side effects... gastrointestinal side effects may include gas, bloating or constipation calcium carbonate appears to cause more GI effects than citrate consider spreading calcium dose throughout the day and/or taking

Bone Health

Transcript: Vitamin D safe, painless test that tells you the health of your bones & your risk for future fractures General Information Causes & Risk Factors Making Personal Changes Fall - Proofing Your Home Devices to Help & What if you Fall? Pendick, Daniel. "Study Suggests Testing Bone Health in Older People Less Often May Be Safe." Harvard Health Publications. Harvard Medical School, 25 Sept. 2013. Web. 7 Dec. 2015. <>. General Information Risk Factors Symptoms Diagnosis Treatment Quitting & Limiting Why is it Important? Canes Walkers Reachers Portable Phones At LEAST 30 minutes per day Always check with your doctor Calcium Maintaining Optimum Bone Health Fall Proofing Your Home Bones are not what we imagine them to be They are living organisms Bones are constantly renewed & grow stronger "Falls & Older Adults." NIH Senior Health. N.p., Jan. 2013. Web. 7 Dec. 2015. <>. Medications We usually get our vitamin D from the sun, especially when we were young Research on Bone Density Tests A study done by Dr. Sarah D. Berry Osteoporosis Other Methods of Maintaining Bone Health Basics on Bones These medications are not alternatives, but you should still follow the other "prescriptions" Overall Quality of Life Fall- Related Incidents Osteoporosis Who treats it? The goal of treatment Biphosphonates Side Effects How to get up Emergency Response Devices Tell your Doctor Physical Activity Keep muscles strong Group programs focused on balanced Tai Chi Mild weight-bearing exercises Medication reviewed Blood Pressure checked (standing & sitting) Get a Vision Check-up Safe Footwear When we get older we need to start consuming Vitamin D through food or through supplements. Caution: taking to much can be harmful! Repeat bone-density testing after four years improved the ability to identify those at higher risk only by 4% Women 40+ 1200 mg Men 51-70 1000 mg Men 70+ 1200 mg Many foods contain Calcium, not JUST milk! Treatment "Bone Health: Tips to Keep Your Bones Healthy." Healthy Lifestyle: Adult Health. Mayo Clinic, 9 Feb. 2013. Web. 7 Dec. 2015. <>. "The Surgeon General's Report on Bone Health and Osteoporosis." NIH. N.p., Mar. 2012. Web. 7 Dec. 2015. <>. Devices What to Do? References Nutrition in Bone Health 310 Men & 492 Women (avg age of 75 years old) Remove anything fall worthy Give yourself plenty of room between furniture Carpet secured on floor Non-slip strips on floor & steps Avoid wet floors & clean up spills right away Be careful walking outside; don't go alone During winter, spread sand or salt Proper lighting in all areas Organize often-used items to make them more accessible Bone Density Tests Falls & Bone Health Quit Smoking & Limit Alcohol Intake Making Personal Changes

PowerPoint Game Templates

Transcript: Example of a Jeopardy Template By: Laken Feeser and Rachel Chapman When creating without a template... Example of a Deal or No Deal Template PowerPoint Game Templates There are free templates for games such as jeopardy, wheel of fortune, and cash cab that can be downloaded online. However, some templates may cost more money depending on the complexity of the game. Classroom Games that Make Test Review and Memorization Fun! (n.d.). Retrieved February 17, 2017, from Fisher, S. (n.d.). Customize a PowerPoint Game for Your Class with These Free Templates. Retrieved February 17, 2017, from 1. Users will begin with a lot of slides all with the same basic graphic design. 2. The, decide and create a series of questions that are to be asked during the game. 3. By hyper linking certain answers to different slides, the game jumps from slide to slide while playing the game. 4. This kind of setup is normally seen as a simple quiz show game. Example of a Wheel of Fortune Template Games can be made in order to make a fun and easy way to learn. Popular game templates include: Family Feud Millionaire Jeopardy and other quiz shows. Quick video on template "Millionaire" PowerPoint Games Some games are easier to make compared to others If users are unsure whether or not downloading certain templates is safe, you can actually make your own game by just simply using PowerPoint. add logo here References Example of a Family Feud Template PowerPoint Games are a great way to introduce new concepts and ideas You can create a fun, competitive atmosphere with the use of different templates You can change and rearrange information to correlate with the topic or idea being discussed. Great with students, workers, family, etc. For example: With games like Jeopardy and Family Feud, players can pick practically any answers. The person who is running the game will have to have all of the answers in order to determine if players are correct or not. However, with a game like Who Wants to be a Millionaire, the players only have a choice between answers, A, B, C, or D. Therefore, when the player decides their answer, the person running the game clicks it, and the game will tell them whether they are right or wrong.

Bone health

Transcript: WHAT IS IT? Magnesium is a rich mineral in the body, it is naturally in many foods, it is also added to food products and can be provided as a supplement. It is used as a laxative for constipation and for preparation of the bowel for surgical or diagnostic procedures. it is important is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein. Works Cited Calcium is the highest form of mineral in our body. Adequate intake helps grow a healthy skeleton in early life and minimize bone loss in later life. Did you know? Calcium is the highest form of mineral in our body! 99% of calcium is stored in our bones and teeth. It plays two roles. Two Roles: Calcium is the fundamental part of bone structure, that provides a rigid frame that holds the body upright and serves as attachment points for muscles, making motion possible. Second, it serves as a calcium bank that offers calcium to body fluids should a drop in blood calcium occur. Leafy Greens- Kale, Collard greens, Turnip greens, etc. Nuts & Seeds- Sesame seeds, Brazil nuts, Almonds, Pecans, Walnuts, Mixed nuts, Cashews, etc. Beans & Lentils- White, French beans, Kidney beans, Lentils, Black-eyed peas, Pinto beans, etc. Whole Grains- Whole wheat pasta, Wild rice, Buckwheat, Bulgur, Quinoa, etc. Fruits- Strawberries, Blackberries, Raspberries, Passion fruit, Kiwi fruit, Guava, Watermelon, etc. Magnesium Bone health refers the the strength of your bones. What is it? Why is it important? CALCIUM realistic foods Office of Dietary Supplements - Magnesium." National Institutes of Health. U.S. Department of Health and Human Services, n.d. Web. 07 May 2017. Bone health

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