KEEPING YOUR BONES HEALTHY AND AVOIDING FRACTURES BONE HEALTH KEEPING YOUR BONES HEALTHY AND AVOIDING FRACTURES

CONTENT THIS PRESENTATION COVERS: Bones are living tissue Osteoporosis and broken bones How osteoporosis develops Improving bone strength: Calcium Vitamin D Exercise Reducing risks: Smoking and alcohol Falls Action plan

BONES ARE LIVING TISSUE

BONES BONES ARE LIVING TISSUE HEALTHY BONE Our bones are living tissue. They are constantly rebuilding themselves throughout our lives1 Normal bone has a porous or honeycomb structure that makes it both light and strong1   1. Osteoporosis Australia. About Osteoporosis. Available at: http://www.osteoporosis.org.au/about-osteoporosis [Accessed June 2016].

BONES BONES ARE LIVING TISSUE The bones of men and women can get thinner and weaker as a result of ageing and hormone changes, particularly after menopause in women1 Osteoporosis is a long-term condition that weakens bones over time, making them thinner, more brittle and more likely to break1 OSTEOPOROTIC BONE 1. Osteoporosis Australia. About Osteoporosis. Available at: http://www.osteoporosis.org.au/about-osteoporosis [Accessed June 2016].

OSTEOPOROSIS AND BROKEN BONES

OSTEOPOROSIS BROKEN BONES (FRACTURES) The biggest problem from osteoporosis (weakened bones) is broken bones, also known as fractures People with osteoporosis can break their bones much more easily than people without osteoporosis Q: How often do you think someone in Australia breaks a bone? HINT: The answer is in minutes 1. Watts JJ, et al. Osteoporosis costing all Australians: A new burden of disease analysis 2012 to 2022. 2013 Osteoporosis Australia. Available at: http://www.osteoporosis.org.au/sites/default/files/files/ Burden%20of%20Disease%20Analysis%202012-2022.pdf [Accessed June 2016]

OSTEOPOROSIS BROKEN BONES (FRACTURES) The biggest problem from osteoporosis (weakened bones) is broken bones, also known as fractures People with osteoporosis can break their bones much more easily than people without osteoporosis A: In Australia, there is approximately 1 fracture every 3.6 minutes1 1. Watts JJ, et al. Osteoporosis costing all Australians: A new burden of disease analysis 2012 to 2022. 2013 Osteoporosis Australia. Available at: http://www.osteoporosis.org.au/sites/default/files/files/ Burden%20of%20Disease%20Analysis%202012-2022.pdf [Accessed June 2016]

HOW OSTEOPOROSIS DEVELOPS

HOW OSTEOPOROSIS DEVELOPS BONE STRENGTH CHANGES WITH AGE1,2 Q: At what age do you think our bones are at their strongest (most dense)? HINT: The answer is in years 1. Osteoporosis Australia. About Osteoporosis. Available at: http://www.osteoporosis.org.au/about-osteoporosis [Accessed June 2016]. 2. National Osteoporosis Society (UK). About Osteoporosis. Available at: https://www.nos.org.uk/about-osteoporosis [Accessed June 2016].

HOW OSTEOPOROSIS DEVELOPS BONE STRENGTH CHANGES WITH AGE1,2 A: 26–29 (around our late twenties) 1. Osteoporosis Australia. About Osteoporosis. Available at: http://www.osteoporosis.org.au/about-osteoporosis [Accessed June 2016]. 2. National Osteoporosis Society (UK). About Osteoporosis. Available at: https://www.nos.org.uk/about-osteoporosis [Accessed June 2016].

IMPROVING BONE STRENGTH

IMPROVING BONE STRENGTH DIET, SUN AND EXERCISE Improving and maintaining bone strength is important for all of us but especially people with, or at risk of, osteoporosis Calcium Vitamin D Exercise

IMPROVING BONE STRENGTH CALCIUM1 Calcium is very important for both building and maintaining bone If your diet does not include enough calcium, your body will draw calcium from the bones for use elsewhere in the body – speeding up the process of bone loss1 Q: What foods do you think are good sources of calcium? 1. Osteoporosis Australia. Calcium. Available at: http://www.osteoporosis.org.au/calcium [Accessed June 2016]  

IMPROVING BONE STRENGTH CALCIUM1 DAIRY PRODUCTS (milk, cheese, yoghurt) SOY OR TOFU DRIED FIGS OR APRICOTS CHICK PEAS For more information on calcium-rich food: www.osteoporosis.org.au 1. Osteoporosis Australia. Calcium. Available at: http://www.osteoporosis.org.au/calcium [Accessed June 2016]  

IMPROVING BONE STRENGTH VITAMIN D1 Vitamin D is important for helping our bodies extract calcium from food to build into bones Unlike calcium, vitamin D is naturally produced by our bodies when our skin is exposed to sun light; ultraviolet B (UVB) Q: How much time do you think we need in the sun to produce a healthy amount of vitamin D? Hint: The answer changes depending on the time of year 1. Osteoporosis Australia. Vitamin D. Available at: http://www.osteoporosis.org.au/vitamin-d [Accessed June 2016]  

IMPROVING BONE STRENGTH VITAMIN D1 Location Season Fair skin (minutes/day) Dark skin (minutes/day) Time of day Skin exposed Adelaide Summer 5–7 15–45 10am OR 2pm Arms or equivalent Winter 20 60–120 Midday Brisbane 6–7 20-45 10 30–60 Hobart 7–10 20–60 30 90–180 Melbourne 6–8 20–50 25 90–150 Perth 5–6 15 45–90 Sydney Townsville  5–7 15–45   7 20–45  1. Osteoporosis Australia. Vitamin D. Available at: http://www.osteoporosis.org.au/vitamin-d [Accessed June 2016]  

EXERCISE EXERCISES THAT HELP BUILD AND MAINTAIN BONE Exercises that help to build and maintain bone are typically weight bearing, in which you support your own body weight, or resistance exercises, where you use a small amount of weight or resistance to build strength1 Weight lifting Resistance band Walking Jogging Racket sports Aerobics Ball sports Stair walking 1. Osteoporosis Australia. Exercise. Available at: http://www.osteoporosis.org.au/exercise [Accessed June 2016]  

Balance exercises (e.g. standing on one leg) EXERCISES THAT HELP REDUCE THE CHANCE OF FALLS When you have weak bones, even a minor trip or fall could result in a broken bone. Exercises that build muscle strength, agility and balance help to reduce the likelihood of falls1 Q: What other types of exercise can you think of that would be good for bone health? Balance exercises (e.g. standing on one leg) Tai-chi Racket sports Aerobics 1. Osteoporosis Australia. Exercise. Available at: http://www.osteoporosis.org.au/exercise [Accessed June 2016]  

REDUCING RISKS

REDUCING RISKS SMOKING AND ALCOHOL It has been known for a long time that smoking reduces the density of bones, making them more likely to break. In addition, smoking slows down the healing process after a break.1 Having too much alcohol circulating in your body disrupts your body’s ability to balance calcium levels and produce vitamin D – two essential components in bone health.2 Alcohol can also cause hormone deficiencies. Hormones are important in maintaining bone health.2 Finally, people who drink excessive amounts of alcohol are more likely to fall and break a bone.2 1. National Institutes of Health. Smoking and Bone Health. Available at: http://www.niams.nih.gov/health_info/bone/Osteoporosis/ conditions_Behaviors/bone_smoking.asp [Accessed June 2016]. 2. National Institutes of Health. What people recovering from alcoholism need to know about osteoporosis. Available at: http://www.niams.nih.gov/health_info/bone/Osteoporosis/Conditions_Behaviors/default .asp#b [Accessed June 2016]  

REDUCING RISKS STOP SMOKING REDUCE ALCOHOL INTAKE SMOKING AND ALCOHOL It has been known for a long time that smoking reduces the density of bones, making them more likely to break. In addition, smoking slows down the healing process after a break.1 STOP SMOKING Having too much alcohol circulating in your body disrupts your body’s ability to balance calcium levels and produce vitamin D – two essential components in bone health.2 Alcohol can also cause hormone deficiencies. Hormones are important in maintaining bone health.2 Finally, people who drink excessive amounts of alcohol are more likely to fall and break a bone.2 REDUCE ALCOHOL INTAKE 1. National Institutes of Health. Smoking and Bone Health. Available at: http://www.niams.nih.gov/health_info/bone/Osteoporosis/ conditions_Behaviors/bone_smoking.asp [Accessed June 2016]. 2. National Institutes of Health. What people recovering from alcoholism need to know about osteoporosis. Available at: http://www.niams.nih.gov/health_info/bone/Osteoporosis/Conditions_Behaviors/default .asp#b [Accessed June 2016]  

REDUCING RISKS FALLS People with weaker bones can experience fractures when falling from standing height or less1 Half of all falls occur around the home1 It is important to minimise your risk of falling by making sure your footwear is suitable, and your home is free of tripping hazards1 You should also consider your vision and muscle strength to reduce your risk of falls 1. Osteoporosis Australia. Moving Safely. Available at: http://www.osteoporosis.org.au/moving-safely [Accessed June 2016].  

ACTION PLAN

IMPROVING BONE STRENGTH ACTION PLAN WHAT ARE YOU GOING TO CHANGE IN YOUR LIFE? IMPROVING BONE STRENGTH EAT MORE CALCIUM RICH FOOD GET THE RIGHT AMOUNT OF SUN DO MORE OF THE RIGHT EXERCISES

IMPROVING BONE STRENGTH ACTION PLAN WHAT ARE YOU GOING TO CHANGE IN YOUR LIFE? IMPROVING BONE STRENGTH EAT MORE CALCIUM RICH FOOD GET THE RIGHT AMOUNT OF SUN DO MORE OF THE RIGHT EXERCISES REDUCING RISKS STOP SMOKING & DRINK LESS ALCOHOL REVIEW HOME FOR TRIP HAZARDS TAKE MEDICATION AS PRESCRIBED

© 2016 Amgen Australia Pty Ltd, Level 7, 123 Epping Road, North Ryde NSW 2113. ABN 31 051 057 428. Phone: 1800 646 998. www.amgen.com.au AUS4866. June 2016