The document discusses the importance of breakfast and preventing osteoporosis. It recommends eating a nutritious breakfast with whole grains, protein, fiber, and calcium to start the day. It also emphasizes getting calcium from food sources, taking supplements with vitamin D as needed, exercising regularly, avoiding smoking, and discussing bone health with a doctor. The document provides information on risk factors for osteoporosis and recommends simple prevention steps like diet, exercise, limiting alcohol, and bone density testing.

1. Power breakfast &
How to prevent osteoporosis/
Osteoarthritis
Dr Saurin Shah
M.S. Ortho. , FAOS (Germany)
Visiting Fellow UK, Belgium, Korea
Joint Replacement Surgeon
drsaurinshah.com
9978969517

2. About Breakfast….

3. Why breakfast is important?
Eating a nutritious breakfast
sets the tone for the day
promotes weight maintenance and
weight loss by maintaining blood
glucose levels and your metabolism

4. 4
Breakfast like a king
,
lunch like a prince
dinner
like a pauper

5. What are important nutrients to
eat at breakfast
1. WHOLE GRAIN FOODS

6. 2. PROTIEN

7. 3. FIBER

8. 4. CALCIUM

11. 11

12. Breakfast On The Go
12

13. Indian breakfast
13

14. 14

15. 15
“Bone loss” from the Bones

16. 16
Overview
Bone with
Osteoporosis
Normal
Bone
Osteoporosis
causes weak bones.
In this common
disease, bones lose
minerals like
calcium. They
become fragile and
break easily.
Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis:
What It Means to You at http://www.surgeongeneral.gov/library/bonehealth

17. Osteoporosis in female
• Estrogen, a hormone in women
that protects bones, decreases
sharply when women reach
menopause,
• This is why the chance of
developing osteoporosis
increases as women reach
menopause.

18. male vs female

19. 19
“I’ve lost six inches in height and none of my clothes
fit me anymore.”
Typical comments from
people with osteoporosis

20. 20
“If somebody had
told me sooner what
I know now about
osteoporosis, none
of this might be
happening to me!”
Comments

21. 21
• After mid-30’s, you begin
to slowly lose bone mass.
• Women lose bone mass
faster after menopause.
• Men lose bone mass too.
Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis:
What It Means to You at http://www.surgeongeneral.gov/library/bonehealth

22. 22
Risk factors
If you have any of
these “red flags,”
you could be at high
risk for weak bones.
Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis:
What It Means to You at http://www.surgeongeneral.gov/library/bonehealth

23. 23
I’m older than 65
 I smoke
 I am underweight for my height
I started menopause before age 45
I'm not active
1

24. 24
I take one of these medicines:
 Oral glucocorticoids (steroids)
 Cancer treatments (radiation, chemotherapy)
 Thyroid medicine
 Antiepileptic medications
 Immunosuppressive agents
2

25. 25
The good news: Osteoporosis is
preventable for most people!

26. 26
The Surgeon General
recommends five simple
steps to bone health and
osteoporosis prevention …
Simple Prevention Steps

27. 27
Step 1
Get calcium reach diet

28. 28

29. 29
Step 2
Be physically
active everyday
Improve strength
and balance
Even simple activities such as
walking, stair climbing and
dancing can strengthen bones.

30. 30
Step 3
Avoid smoking
and excessive
alcohol. 12 oz. 5 oz.
1.5 oz.
MyPyramid.gov recommends
no more than 1 drink per day
for women and 2 for men.

31. 31
Step 4
Talk to your doctor
about bone health.

32. 32
Step 5
Have a bone density test
and take medication
when appropriate.
Sourceofphoto:USDAARSPhotoUnitPhotobyPeggyGreb
Testing is a simple,
painless procedure.

33. 33
Food and
supplement
labels
Assess calcium and
vitamin D intake
by using food and
supplement labels.

34. 34
Calcium Requirements for 50+ Years
Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis:
What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
Over 50 years 1,200 mg Goal

35. 35
Percent Daily Value (DV) of
calcium in common foods
Approximate % DV for foods based in part on The 2004 Surgeon General’s Report on Bone Health and
Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth

36. 36
% DV calcium: Milk group
• Yogurt
1 cup (250 oz.) = 30% DV
• Milk
1 cup = 30% DV
• Cheese
40 to 60 gm = 30% DV
• Milk pudding
1/2 cup = 15% DV
• Frozen yogurt, vanilla, soft serve
½ cup = 10% DV
• Ice cream, vanilla
½ cup = 8% DV
• Soy or rice milk, calcium-fortified
1 cup = varies—check label
Choose fat-free
or low fat
most often

37. 37
Vitamin D from sunlight exposure
• Vitamin D is manufactured in your skin
following direct exposure to sun.
• 10–15 minutes exposure of hands, arms
and face 2–3 times/week may be
sufficient (depending on skin sensitivity).
• Clothing, sunscreen, window glass and
pollution reduce amount produced.
Source: National Osteoporosis Foundation Web site; retrieved July 2005 at http://www.nof.org

38. 38
Calcium supplement
considerations

39. 39
Calcium carbonate vs. citrate
Calcium carbonate
• Needs acid to
dissolve and for
absorption
• Less stomach acid
as we age
• Often taken at
meals when more
stomach acid
Calcium citrate
• Doesn’t require
stomach acid for
absorption
• May be taken
anytime—check with
your healthcare
provider
• May cost more

40. 40
Vitamin D necessary for
calcium absorption
• Choose a supplement with vitamin
D unless obtaining vitamin D from
other sources.
• It’s not necessary to consume
calcium and vitamin D at the same
time to get the benefit of enhanced
calcium absorption.
Vitamin D is like a key
that unlocks the door
and lets calcium
into the body.

45. 1 = 3
1 Kg reduction = 3 kg load decrease

48. Physiotherapy

49. Take home message
o Make a habit of daily breakfast
(king size)
o Take more carbohydrates, protein, less
fat
o Calcium rich food in breakfast
o Do exercise regularly
o Stay Healthy ….Stay Happy
49

50. THANK YOU
50
Dr Saurin Shah
M.S. Ortho. , FAOS (Germany)
Visiting Fellow UK, Belgium, Korea
Joint Replacement Surgeon
drsaurinshah.com
9978969517