Chapter 10 Achieving Optimal Bone Health

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Chapter 10Achieving Optimal Bone Health
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Bone Structure

• Connective tissue
• Structural support
• Protection of vital internal organs
• Metabolic processes
• Producing cells that help form red and white
  blood cells
• Release and absorb calcium

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Bone Cells

• Osteoblasts bone-forming cells
• Osteocytes mature bone cells that join with the
  mineral content of surrounding bone
• Osteoclasts old bone tissue is removed so it
  can be absorbed (resorption)

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Bone Remodeling

• The lifelong renewal process
• The continuous removal of bone followed by the
  synthesis of new bone matrix and mineralization
• Calcium and phosphate
• Bone formation Bone resorption

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Nutrients

• Calcium 99 of bodys calcium is in bone
• Vitamin D absorbs calcium
• Vitamin C essential in collagen formation

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Bone Robbers

• Sodium
• Protein
• Caffeine

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Osteopenia low bone massBone Mineral Density
(BMD) Tests measure hip, spine, wrist, finger,
kneecap, shin bone, heel
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Osteoporosis
Normal
Osteoporosis

• The softening, deterioration, or loss of bone
• primary cause
• estrogen deficiency
• (estrogen improves calcium absorption)

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Other Risk Factors

• calcium deficiency
• smoking
• excessive alcohol
• lack of physical activity
• history of anorexia
• thin, small-framed women
• Northern European and Asian background

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Osteoporosis

• usually begins in 30s, 40s
• susceptible areas spine, hip, wrist
• Prevention
• develop peak bone mass (prior to 25)
• calcium (1200 mg)
• weight bearing exercise
• consider HRT

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Womens Health Issues

• Estrogen
• produced in the ovaries
• raises HDLs and lowers LDLs
• helps prevent blood clots from forming
• improves calcium absorption

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Iron Deficiency

• Can lead to anemia
• symptoms
• weak, headaches, reduced resistance to infection,
  inability to concentrate
• RDA for iron- 15 mg a day
• (physically active women may need more)

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Menstruation and Exercise

• Estrogen plays a vital role in the monthly cycle
• Some problems
• headaches, backaches, cramps
• Exercise?
• It is not unhealthy and may help to relieve
  symptoms.
• PMS - Pre-Menstrual Syndrome
• irritability, emotional ups and downs
• Amenorrhea
• no period for at least 3 months

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Pregnancy

• Women should continue to exercise!!
• Avoid exercising on your back
• Modify intensity
• Non-weight bearing exercises preferred
• Nutrition
• Exercise helps prevent excessive weight gain
• Speeds up recovery

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Menopause

• The end of a womans childbearing years
• generally occurs between 50-55
• significant decreases in estrogen levels

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Menopause

• Symptoms may include
• hot flashes, dizziness, joint pains, sweats,
  vaginal dryness, depression
• Hormone Replacement Therapy (HRT)
• ?

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Female Athlete Triad

• 1. Abnormal eating patterns
• (and excessive exercise)
• 2. Lack of menstrual periods
• (amenorrhea)
• 3. Decreased bone density
• (premature osteoporosis)

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Abnormal Eating Patterns Excessive Exercise

Decreased Bone Density
Lack of menstrual periods
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Thought for the Week

• At the moment of commitment,
• the universe conspires
• to assist you.
• Goethe