Osteoporosis

WILL IT
BRAKE
YOU?

• Gain insight into the underlying causes of Osteoporosis.
• Discover the options currently available to prevent its development.
• Broaden your knowledge on how you can improve the health of your bones!

We offer an educational seminar to the Public several times a year.
JOIN us to gain insight into OSTEOPOROSIS

	Attend one of our Seminars and
	LEARN Osteoporosis Definition: Osteoporosis, or porous bone, is a disease characterized by low bone mass density. It is a structural deterioration of bone tissue, leading to bone brittleness, changes in posture, and an increased susceptibility to fractures, especially of the hip, spine, and wrist.

Statistics :

• 80% of those affected by osteoporosis are women
• One out of two women and one in eight men over age 50 will have osteoporosis related fractures in their lifetime
• Women of northern European or Asian extraction are more likely to develop osteoporosis than women of African descent
• Osteoporosis can strike at any age
• Osteoporosis is responsible for more than 1.5 million fractures annually in the U.S. mostly in the hip and vertebrae

Risks :

• Gender
• Age
• Estrogen/Testosterone level
• Balanced nutritional intake
• Dark soft drinks leech calcium from bone secondary to phosphoric acid
• Yeast products
• Exercise frequency & type
• Recreational activities
• Smoking/Drinking
• Family History

Myths, Facts & Tips :

• Medications: safe & without side effects?
• If taking Thyroid hormone or anti coagulant drug, increase calcium intake by 25-50%
• If you are taking a diuretic, consult your physician before starting calcium and Vit D supplementation—especially if on thiazide
• Avoid antacids such as Tums because taken in high doses it neutralizes stomach acid (HCL)
• Calcium supplements may interfere with the effects of verapamil (calcium channel blocker)
• Senior citizens taking tranquilizers suffer 70% more hip fractures than did other people in their age group.

Did You Know!?

Osteoporosis is NOT solely caused by a dietary calcium deficiency, therefore, simply taking calcium supplements will NOT remedy the problem.

Two types of osteoporosis. Type I is due to hormonal challenges; Type II is linked to dietary deficiency.

Bone mass peaks for a woman between ages 30-45.

Half of all women between 45-75 have osteoporosis.

People 1st find out they have osteoporosis after a fracture.

Caffeine and sodium fluoride have been linked to calcium loss in bones.

Intake of foods high in oxalic acid - almonds, chard, asparagus, beet greens, cashews, rhubarb, and spinach tend to inhibit calcium absorption.

People over the age of 55 should include a daily intake of hydrochloric acid (HCL) supplements. In order for calcium to be absorbed, there must be an adequate supply of vitamin D as well as sufficient HCL in the stomach. Older people often lack sufficient stomach acid. Take before each meal.

A Dowagers Hump is an indication of osteoporosis in the back of neck causing the vertebrae to compress.

Vitamins C, D, E, and K plus the minerals silicon, magnesium, phosphorus, boron, zinc, manganese, and copper plus amino acids and fatty acids are all important in maintaining proper calcium levels.

Standing weight bearing activities and walking are essential for the pelvis, hips, spine and long bones to “harden” with more mineral deposits.

Other causes for osteoporotic bone loss include major surgery, glucocorticoid (anti-inflammatory steroid) drugs, liver cirrhosis, Crohn’s inflammatory disease of the bowel, cystic fibrosis, & hormone deficiencies.

WHAT CAN YOU DO?

SIX STEP ACTION PROCESS

1. Mental Imagery

• Plumb Line image – passing through ear, shoulder, hip, knee, and ankle
• Rope attached from breast bone to ceiling
• Think of your hips as a bucket that you do not want to spill forward or back
• Visualize lengthening mid-section

2. Balance

• What’s your risk of a fall?
• Standing/sitting balance without support
• Exercises:
  A. Body Sway
  B. Standing on one leg up to 20 seconds
  C. Walking along your counter forward, backward, sideways
  D. Going from sitting to standing with your arms in front of you
  E. Focus on sitting alignment—back erect

3. Walking

• Maintain weight distribution back onto heels
• Heel-toe pattern with arm swing
• Remember the visualizations
• Frequency: ½ hr. 4x/wk, start at 5 min.
• Shoes: Brand, width, length

4. Shoulder Blade Stabilization

• Function of shoulder blade
• Exercises that stabilize the scapula

5. Activities of Daily Living

• Scissor Stance for lifting
• Bending at knees not waist
• DON’T Reach or lean
• Adaptive equipment

6. Specific Exercises

• Multiple anatomical sites
• Designed to stretch tight muscles, promote normal posture, joint mobility and stability
• Exercises that help stabilize your trunk, torso and shoulders

Other Suggestions :

• Pool Therapy/Aquaciser
• Standing exercises vs. seated
• Aerobics: no high impact, no crunches
• Be careful of twisting exercises/sports
• Free weights vs. machines
• Avoid leaning forward especially sitting
• Diaphragmatic Breathing

TAKE ACTION! JOIN THE PROGRAM

Call Park Physical Therapy to Enroll in our next Seminar.