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Osteoporosis Protecting Your Bones Slide 2 One out of three women over 50 has osteoporosis One out of three women over 50 has osteoporosis Slide 3 20% are men 20% are men Slide 4 What is osteoporosis? Slide 5 Slide 6 300% increase by 2050 300% increase by 2050 WHO Slide 7 How does osteoporosis develop? Slide 8 Slide 9 Slide 10 Calcium Robbers Tobacco and alcohol Caffeine Physical inactivity Excess protein Too much phosphorus Too much salt Slide 11 How can you tell if you have osteoporosis? Slide 12 Slide 13 What can be done to strengthen your bones? Slide 14 More Calcium? Slide 15 Too much Protein! Slide 16 South Africa Yugoslavia Spain Ireland Finland New Zealand Sweden Denmark United States United Kingdom Hong Kong Calcium Intake Hip Fracture Rate Calcium Intake and Hip Fracture Rate Slide 17 Slide 18 Slide 19 Slide 20 World Health Organization 50 g per day Slide 21 Protein in Typical Western Diet Protein in Typical Western Diet 51 g 43 g 91 g Total protein: 185 g Slide 22 How much Calcium? 800-1500 mg WHO 500 mg /day Slide 23 Slide 24 Slide 25 Kale 1 cup 179 mg calcium Slide 26 Slide 27 Almonds Filberts Flaxseed Sesame Almonds Filberts Flaxseed Sesame Slide 28 Slide 29 Slide 30 Slide 31 Building Your Bone Bank Weight bearing exercise Reduce protein intake Avoid calcium robbers Get sunshine Eat calcium-rich plant-based foods Slide 32 Epidemic proportions Slide 33 Slide 34 Slide 35 Slide 36 Slide 37 The Lord will guide you continually, and satisfy your soul in drought, and strengthen your bones; you shall be like a watered garden, and like a spring of water, whose waters do not fail. Isaiah 58:11 Slide 38