October 2009 HealthierYou Calendar

Assessing Osteoporosis and Clinical Risk Factors

Key to the Matching Activity

• National Action Week for the Bone and Joint Decade, (October 12-20)
• Health Literacy Month
• National Radon Action Week (3rd Week)

Fact or Fiction

Osteoporosis can be prevented in some people.

Fact: Osteoporosis is largely preventable for most people. While there are treatments for osteoporosis, there is currently no cure. At the present, the U.S. Food and Drug Administration (FDA) has an approved list of medications for the prevention and/or treatment of osteoporosis. Talk to your healthcare provider to learn about what is right for you.

There are several steps to prevent osteoporosis but no one step alone is enough for prevention. Women are at a greater risk of developing a fracture compared to men. These are some suggestions toward prevention:

• Get your daily recommended amounts of calcium and vitamin D
• Engage in regular weight-bearing exercise
• Avoid smoking and excessive alcohol
• When appropriate, have a bone density test and take medication

Calcium

Calcium is needed for the heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium is thought to contribute to the development of osteoporosis.

According to the National Osteoporosis Foundation (NOF) recommendations, adults under age 50 need 1,000 mg of calcium daily, and adults age 50 and over need 1,200 mg of calcium daily.

Vitamin D

Vitamin D is needed for the body to absorb calcium from the food. Vitamin D comes from two sources:

• Through the skin following direct exposure to sunlight.
• Food and dietary intake such as fortified milk, egg yolks, saltwater fish, liver, and supplements.

According to the NOF recommendations, adults under age 50 need 400-800 IU of vitamin D3 daily, and adults age 50 and over need 800-1,000 IU of vitamin D3 daily. Vitamin D3 is the form of vitamin D that best supports bone health.

Exercise

Exercise regularly in childhood and adolescence and you are more likely to reach your peak bone density than those who are inactive. The best exercise for your bones is weight-bearing exercise such as walking, dancing, jogging, stair-climbing, racquet sports, and hiking.

Bone Mineral Density (BMD) Tests

A BMD test is an accurate, painless, and noninvasive test to measure bone density/mass. It usually takes 20 minutes or less to complete. Testing uses low levels of radiation - less than a typical chest X-ray – to measure bone mineral density at the spine and the hips.

Clinician’s Guide

• www.nof.org
• www.shef.ac.uk/FRAX
• View upcoming Fit to a T sessions
• www.cdc.gov

NASA in Your Life

Infrared Thermometer

Infrared sensors developed to remotely measure the temperature of distant stars and planets, led to the development of the hand-held optical sensor thermometer. Placed inside the ear canal, the thermometer provides an accurate reading in two seconds or less.

For more information please visit www.sti.nasa.gov.

Down-To-Earth

Organize a Stop-the-Leak Day at home!

Organize a Stop-the-Leak Day on which everyone in your family tightens, insulates, replaces, caulks, and does whatever else is necessary to make your home as "tight" as possible. Your local water, gas, or electric utility company may be able to provide help, or even instructions and supplies.

HealthierYou by Choice

October 26th is Pumpkin Day!

Pumpkins are nutritious, low in fat, low in calories, and loaded with vitamins. Just as it is true with many fruits and vegetables, pumpkins are largely made up of water, 90% to be exact. However, pumpkin recipes are high in cholesterol because of the additives.

This is what you will find in one cup of pumpkin:

• Calories: 80
• Carbohydrates: 19 gram
• Cholesterol: 0
• Fat: less than 1 gram
• Potassium: 588 milligrams
• Protein: 2.4 grams
• Vitamin A: 310% of RDA
• Vitamin C: 20% of RDA

For more information plase go to www.pumpkinnook.com.