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Osteoporosis power breakfast

  1. Power breakfast & How to prevent osteoporosis/ Osteoarthritis Dr Saurin Shah M.S. Ortho. , FAOS (Germany) Visiting Fellow UK, Belgium, Korea Joint Replacement Surgeon drsaurinshah.com 9978969517
  2. About Breakfast….
  3. Why breakfast is important? Eating a nutritious breakfast sets the tone for the day promotes weight maintenance and weight loss by maintaining blood glucose levels and your metabolism
  4. 4 Breakfast like a king , lunch like a prince dinner like a pauper
  5. What are important nutrients to eat at breakfast 1. WHOLE GRAIN FOODS
  6. 2. PROTIEN
  7. 3. FIBER
  8. 4. CALCIUM
  9. 11
  10. Breakfast On The Go 12
  11. Indian breakfast 13
  12. 14
  13. 15 “Bone loss” from the Bones
  14. 16 Overview Bone with Osteoporosis Normal Bone Osteoporosis causes weak bones. In this common disease, bones lose minerals like calcium. They become fragile and break easily. Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
  15. Osteoporosis in female • Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, • This is why the chance of developing osteoporosis increases as women reach menopause.
  16. male vs female
  17. 19 “I’ve lost six inches in height and none of my clothes fit me anymore.” Typical comments from people with osteoporosis
  18. 20 “If somebody had told me sooner what I know now about osteoporosis, none of this might be happening to me!” Comments
  19. 21 • After mid-30’s, you begin to slowly lose bone mass. • Women lose bone mass faster after menopause. • Men lose bone mass too. Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
  20. 22 Risk factors If you have any of these “red flags,” you could be at high risk for weak bones. Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
  21. 23 I’m older than 65  I smoke  I am underweight for my height I started menopause before age 45 I'm not active 1
  22. 24 I take one of these medicines:  Oral glucocorticoids (steroids)  Cancer treatments (radiation, chemotherapy)  Thyroid medicine  Antiepileptic medications  Immunosuppressive agents 2
  23. 25 The good news: Osteoporosis is preventable for most people!
  24. 26 The Surgeon General recommends five simple steps to bone health and osteoporosis prevention … Simple Prevention Steps
  25. 27 Step 1 Get calcium reach diet
  26. 28
  27. 29 Step 2 Be physically active everyday Improve strength and balance Even simple activities such as walking, stair climbing and dancing can strengthen bones.
  28. 30 Step 3 Avoid smoking and excessive alcohol. 12 oz. 5 oz. 1.5 oz. MyPyramid.gov recommends no more than 1 drink per day for women and 2 for men.
  29. 31 Step 4 Talk to your doctor about bone health.
  30. 32 Step 5 Have a bone density test and take medication when appropriate. Sourceofphoto:USDAARSPhotoUnitPhotobyPeggyGreb Testing is a simple, painless procedure.
  31. 33 Food and supplement labels Assess calcium and vitamin D intake by using food and supplement labels.
  32. 34 Calcium Requirements for 50+ Years Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth Over 50 years 1,200 mg Goal
  33. 35 Percent Daily Value (DV) of calcium in common foods Approximate % DV for foods based in part on The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
  34. 36 % DV calcium: Milk group • Yogurt 1 cup (250 oz.) = 30% DV • Milk 1 cup = 30% DV • Cheese 40 to 60 gm = 30% DV • Milk pudding 1/2 cup = 15% DV • Frozen yogurt, vanilla, soft serve ½ cup = 10% DV • Ice cream, vanilla ½ cup = 8% DV • Soy or rice milk, calcium-fortified 1 cup = varies—check label Choose fat-free or low fat most often
  35. 37 Vitamin D from sunlight exposure • Vitamin D is manufactured in your skin following direct exposure to sun. • 10–15 minutes exposure of hands, arms and face 2–3 times/week may be sufficient (depending on skin sensitivity). • Clothing, sunscreen, window glass and pollution reduce amount produced. Source: National Osteoporosis Foundation Web site; retrieved July 2005 at http://www.nof.org
  36. 38 Calcium supplement considerations
  37. 39 Calcium carbonate vs. citrate Calcium carbonate • Needs acid to dissolve and for absorption • Less stomach acid as we age • Often taken at meals when more stomach acid Calcium citrate • Doesn’t require stomach acid for absorption • May be taken anytime—check with your healthcare provider • May cost more
  38. 40 Vitamin D necessary for calcium absorption • Choose a supplement with vitamin D unless obtaining vitamin D from other sources. • It’s not necessary to consume calcium and vitamin D at the same time to get the benefit of enhanced calcium absorption. Vitamin D is like a key that unlocks the door and lets calcium into the body.
  39. 1 = 3 1 Kg reduction = 3 kg load decrease
  40. Physiotherapy
  41. Take home message o Make a habit of daily breakfast (king size) o Take more carbohydrates, protein, less fat o Calcium rich food in breakfast o Do exercise regularly o Stay Healthy ….Stay Happy 49
  42. THANK YOU 50 Dr Saurin Shah M.S. Ortho. , FAOS (Germany) Visiting Fellow UK, Belgium, Korea Joint Replacement Surgeon drsaurinshah.com 9978969517
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