May is National Osteoporosis Awareness and Prevention Month

Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, especially of the hip, spine, and wrist, although any bone can be affected. Of the 10 million Americans estimated to have osteoporosis, 8 million are women and 2 million on men. While osteoporosis is often thought of as an older person’s disease, it can strike at any age. One in two women and one in four men over age 50 will have an osteoporosis-related fracture in her/his remaining lifetime. Osteoporosis is responsible for more than 1.5 million fractures annually.

It’s never too early or too late to take care of your bones. Bone is a living tissue, and the body builds new bone and loses old bone throughout your life span. Since your bones are always changing, you can’t take them for granted. At each stage of your life you need to take steps to make them strong and keep them strong. Getting enough calcium and exercise, both of which help build and maintain bone, is critical.

As we grow older, bone loss occurs faster than bone growth. To keep bones healthy, people ages 51 and older need to take action to limit bone loss. Getting enough calcium and exercise still are vital. And some people may need to take medicines that help protect bone. Two types of exercise help build and maintain bone. Weight-bearing exercises, where bone and muscle work against gravity, help increase bone density. They include walking, jogging, dancing, stair climbing, yoga, and most team sports. Muscle-strengthening exercises involve lifting weights. They improve muscle mass and bone strength. Both types of exercise make you stronger and more agile. They also help improve balance and reduce the risk of falls that can lead to a fracture. Thus, exercise can be important even for people who have osteoporosis. Ask your health care provider what kinds of exercise are best for you at your stage of life.

Although many people think of calcium in the diet as good protection for their bones, this is not the whole story. In fact, in a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk. Similarly, a 1994 study of elderly men and women in Sydney, Australia, showed that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption.

To protect your bones you do need calcium in your diet, but you also need to keep calcium in your bones. The most beneficial source of calcium comes from green leafy vegetables and legumes. Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients. The exception is spinach, which contains a large amount of calcium but tends to hold onto it very tenaciously, so that you will absorb less of it.

Beans are loaded with calcium. There is more than 100 milligrams of calcium in a plate of baked beans. If you prefer chickpeas, tofu, or other bean or bean products, you will find plenty of calcium there, as well. These foods also contain magnesium, which your body uses along with calcium to build bones. If you are looking for a very concentrated calcium source, calcium-fortified orange or apple juices contain 300 milligrams or more of calcium per cup in a highly absorbable form.

It’s not enough to get calcium into your bones. What is really critical is keeping it there. Here’s how: Calcium in bones tends to dissolve into the bloodstream, and then pass through the kidneys into the urine. Sodium (salt) in the foods you eat can greatly increase calcium loss through the kidneys. If you reduce your sodium intake to one to two grams per day, you will hold onto calcium better. To do that, avoid salty snack foods and canned goods with added sodium, and keep salt use low on the stove and at the table.

And, lastly take steps every day to prevent falls: Wear sturdy, rubber-soled shoes; clean spills immediately; turn lights on if you get up in the middle of the night; minimize intake of alcohol; learn if your medication can cause dizziness.

Risk Factors: Family history of osteoporosis; estrogen deficiency as a result of menopause; low lifetime of calcium intake; Vitamin D deficiency; low testosterone levels in men; inactive lifestyle; current cigarette smoking

Prevention: Balanced diet rich in calcium and vitamin D; weight-bearing and resistance-training exercise; no smoking or excessive alcohol intake; bone Density testing and medication when appropriate.

Dr. Bricca, from Family Medicine will speak about osteoporosis at the Silver Foxes Den Friday, May 16, at 12:30 p.m.

Special events at center

Healthy Cooking class.

Bob and Dawn Klein’s Healthy Cooking classes at the Silver Foxes Den will resume Monday, May 12, at 1:30 p.m. The chef’s will prepare Oriental Chicken Salad. Please call Kat at 264-2167 to reserve your place.

Meditation for Healing.

Sarah Barbara will lead this weekly program and teach you how to meditate and reap the healing benefits of the practice. The program will be held in the Den at 1 p.m. every Tuesday. The program is free to seniors.

Chair massage.

A 15-minute chair massage can reduce stress and anxiety levels, minimize neck and shoulder pain, relieve headaches, increase energy, enhance creative thinking and problem solving skills, and boost immunity. Rebecca Cortez, a licensed massage therapist, will offer free chair massage treatments on Tuesday, May 13, 10 a.m.-noon. Sign up with Kat for your massage.

Dance For Health.

On Wednesdays at 10 a.m. Karma Raley enjoys sharing her love of dance and blends basic ballet and modern jazz with yoga awareness to create a full body routine which makes it possible to work out to the degree you want and/or need to. Wear loose comfortable clothing and bring a mat or towel.

Signs of wildlife.

Ben Hernandez, wildlife biologist from Pagosa Ranger District, will talk about local wildlife and the signs they leave. You will have a chance to handle animal skins, skulls, tracks, and scat (replicas … whew!) on Wednesday, May 14, at 12:30 p.m. in the Den.

AARP Driver’s Safety Program.

The Sliver Foxes Den is now offering the AARP Driver’s Safety course. This eight-hour course will be split over two days, Wednesday, May 14, and Thursday, May 15, from 1 to 5 p.m. each day. Richard Dieterich will teach this course.

Refresh your memory by studying important driving tips and laws. The cost of the course is just $10, and you may even get a little discount on your car insurance once you complete the course. Call Dieterich at 731-1901 to register.

Tax Aide/Medicare

The AARP Tax-Aide program always has a place for additional counselors. If you would like to assist your neighbors, friends, and those who freeze up at tax time, this program is for you. If you want to help next tax season, contact Bob Henley at 731-9411. Training material and help is provided.

Medicare Counseling is available by appointment, should you need assistance. Call the Silver Foxes Den at 264-2167 to make your appointment.

Archuleta Seniors Inc.

Archuleta Seniors, Inc. board meeting is Thursday, May 15, in Arboles at 1 p.m. in the basement of the Arboles Catholic Church.

An Archuleta Seniors Inc. membership is one of the best deals in Pagosa. Help out seniors and save money at local businesses with our discount card. Seniors Inc. is selling annual memberships to folks 55 and older at The Den for $5 on Mondays and Fridays from 10 a.m. to 2 p.m.

Emergency Plan

As part of the Archuleta County Emergency Plan, the Silver Foxes Den Senior Center is creating a list of people of all ages who may need assistance in the event of an emergency such as a blizzard, power outage, flood, etc. Folks on oxygen or an electric dependent health system should be on the list, as well as anyone with a disability, which could make it difficult for them to evacuate.

Please remember to always keep a flashlight with fresh batteries handy, to stock extra food and warm clothes, and to have a phone available other than a cordless model. If you think you may be in need of assistance during an emergency, contact Kat at 264-2167.

Activities

Friday, May 9 — 9 a.m. Geezers; 11:15 a.m. Gym Walk; 12:30 p.m. sing-along; 1 p.m. Bridge

Monday, May 12 — 11:15 a.m. Gym walk; 1 p.m. Bridge or Canasta; 1:30 p.m. Healthy Cooking class.

Tuesday, May 13 — 11:15 a.m. Gym walk; 1 p.m. Meditation for Healing; 1 p.m. Sky Ute Casino.

Wednesday, May 14 — 10 a.m. Dance 4 Health; 12:30 p.m. Signs of Wildlife; 1:30 p.m. AARP Driver’s Safety course.

Thursday, May 15 — No lunch served.

Friday, May 16 — 9 a.m. Geezers; 11:15 a.m. Gym Walk; 12:30 p.m. Ask the Doc; 1 p.m. Bridge.

Menu

Suggested donation $3 for ages 60-plus and kids 12 and under; all others $5. Our meal program is partially funded through the Older Americans Act, United Way, Archuleta County, Town of Pagosa Springs and other contributions and grants. Menu subject to change. The salad bar opens at 11:30 a.m. with lunch served at noon.

Friday, May 9 — Spaghetti and meat sauce, seasoned green beans, orange, garlic bread.

Monday, May 12 — Scalloped potatoes and ham, chopped spinach, succotash, apple, whole wheat roll.

Tuesday, May 13 — Chicken a al king, whipped potatoes, peas, orange, whole wheat roll.

Wednesday, May 14 — Meatloaf, brown gravy and mashers, broccoli, pineapple, whole wheat roll.

Thursday, May 15 — No lunch served.

Friday, May 16 — Lemon baked fish, rice pilaf, green beans with mushrooms, fruit salad, whole wheat roll.