Preventing Osteoporosis

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I just got this handout from my doctor. I hope all the characters come through correctly.

 

Prevent Osteoporosis

 

 

 

EXERCISE 30 minutes, 3 times a week-walking is good

 

NUTRITION DailyCalcium 1500mg premenopause 1800 mg postmenopauseVitamin C 1000mgVitamin E 400UMultivitaminFish Oil> folic acid for strong cartilage, ligaments and tendons

 

ESTROGEN (Check with your doctor)Very effective in preserving bone mass, effect stops when not takenCheck with GYN, as many forms are now available

 

ELIMINATE RISK FACTORSNo smokingNo alcoholNo caffeine-realizing this is very difficult so don’t exceed 2 cups a day

 

Risk FactorThin body buildCaucasian or AsianEstrogen deficiency or hypergonadism, testosteroneFamily history of osteoporotic fracture Sedentary lifestyleCalcium deficiencyExcessive alcohol, caffeine, smoking*Medications: anticonvulsants [dilantin, diphelylan, mesatoin] Loop diuretics [lasix, bumex, myrosemide] Thyroid [synthroid, thyrolar, levothyroid] Corticosteroi ds [deltas one, prednisone, medrol] Anticoagulants [copmadin, heparin]*We do not recommended discontinuing use of the above medications. These are medications that are prescribed by your doctor and therefore are needed. Just be aware that they can cause osteoporosis.

 

CALCIUM RICH FOODSYogurt, plain low-fat 1 cup 415Sardines, with bones 3 oz 372Ricotta, part skim 1 cup 337Skim milk 1 cup 302Calcium fortified OJ 1 cup 300Swiss cheese 1 oz 262Cheddar cheese 1 oz 213American cheese 1 oz 198Oysters ¾ cup 170Salmon with bones 3 oz 167Collard greens ½ cup 145Spinach ½ cup 106Mustard greens ½ cup 97Corn muffin 2 medium 90Ice cream ½ cup 88Cottage cheese 2% fat ½ cup 77Kale ½ cup 74Broccoli ½ cup 68Orange 1 medium 54TUMS 1 tab 200TUMS EX 1 tab 300TUMS 500 1 tab 500TUMS Ultra 1 tab 750Caltrate, Oscal or Citrical

 

BONE DENSITY STUDY if over 50, every 2-3 years - Fosomax, Actinel