WELCOME BACK TO THE SECOND IN OUR FOUR PART SERIES ADDRESSING
OSTEOPOROSIS.
WE'RE JOINED, ONCE AGAIN, BY SUSAN RAWLINS, A NURSE
PRACTITIONER, AND DIRECTOR OF EDUCATION FOR THE NATIONAL
ASSOCIATION OF NURSE PRACTITIONERS IN WOMEN'S HEALTH,
HERE TO SHARE ADDITIONAL INSIGHT ON OSTEOPOROSIS.
WELCOME BACK.
THANK YOU FOR HAVING ME.
NO, THANKS FOR BEING HERE, AGAIN.
WE LEARNED SO MUCH THAT FIRST TIME THAT WE HAD THE DOCTOR, AND
YOU, AND THE PATIENT, AS WELL.
LET'S CUT RIGHT DOWN TO THE CHASE.
HOW IMPORTANT IS EXERCISE TO MAINTAIN GOOD BONE HEALTH?
WELL, EXERCISE IS VITAL, AND IT'S IMPORTANT TO START EXERCISE
EARLY.
AS MOTHERS, WE WANT TO BRING OUR CHILDREN OUTSIDE,---.
YES.
---LET THEM PLAY, LET THEM RUN, AND WE DON'T TELL THEM THEY'RE
EXERCISING.
THEY'RE JUST HAVING FUN.
BUT, THAT'S REAL IMPORTANT TO GET THE BONES GROWING.
AND THEN, ALL THROUGH OUR 20s,---.
UH HUH.
---WE NEED TO REALLY EXERCISE, BECAUSE WE REACH OUR PEAK BONE
MASS IN OUR EARLY 20s.
AND, FROM THERE, WE JUST WANT TO MAINTAIN THROUGH OUR 30s AND
40s.
BUT, WHEN YOU GET INTO YOUR 50s, IF YOU'RE GONNA START AN
EXERCISE PROGRAM, SAY YOU'VE BEEN SEDENTARY FOR A FEW YEARS,
YOU REALLY WANT TO BE, UH, CHECKED OUT WITH YOUR HEALTH
CARE PROVIDER TO MAKE SURE THAT YOUR BONES ARE STRONG
ENOUGH,---.
UH HUH.
---UH, TO HAVE EXERCISE, AND WHAT TYPES OF EXERCISE TO DO, SO
YOU DON'T HURT YOURSELF.
EXACTLY.
'CAUSE, YOU CAN IF YOU'RE NOT CAREFUL.
AND, IT'S NOT THAT WE DON'T WANT TO DO EXERCISE IN OUR 50s, 60s,
AND 70s, 'CAUSE, I MEAN, I SEE WOMEN, OUT THERE, AND I APPLAUD
THEM.
SOME IN THAT--- MY GRANDMOTHER, IN HER 90s, WAS STILL DOING
EXERCISE, BUT AT THAT POINT, YOU'VE GOTTA BE A LITTLE BIT
MORE CAREFUL, JUST BECAUSE OF THE OSTEOPOROSIS THAT COULD BE
UNDIAGNOSED.
THAT'S RIGHT.
AND, EVEN IF YOU'VE HAD A FRACTURE, YOU CAN STILL
EXERCISE, BUT YOU NEED TO EXERCISE WITH SOMEONE WHO
UNDERSTANDS PHYSIOLOGY, AND WILL HELP YOU DO THOSE EXERCISES THAT
WILL BUILD YOUR BONE, BUT NOT HURT YOUR BONE.
NOW SUSAN, IN TERMS OF DIET, WHAT SHOULD THOSE MOST PRONE TO
OSTEOPOROSIS AVOID IN THEIR LIVES?
WELL, THAT'S PRETTY EASY.
UH HUH.
ALCOHOL IS A BONE KILLER.
REALLY?
AND, WOMEN SHOULD NEVER HAVE MORE THAN THREE DRINKS A DAY.
BECAUSE, THE ALCOHOL WILL ACTUALLY KEEP CALCIUM FROM BEING
ABSORBED.
IT ACTUALLY IMPEDES THE BONE GROWING CELLS FROM WORKING.
AND, OF COURSE, WHEN YOU'VE HAD TOO MUCH TO DRINK, IT MAKES YOU
MORE LIKELY TO FALL.
CONSISTENT?
AND, FALLS CAN BE, UH, DEVASTATING.
ESPECIALLY AT THE HIP.
SO, UH, NO MORE THAN ONE DRINK A DAY, FOR WOMEN.
TWO FOR MEN, 'CAUSE THEY'RE USUALLY BIGGER BODIED THAN
WOMEN.
UH, YOU WANT TO STOP SMOKING.
SMOKING IS ALSO BAD FOR YOUR BONES.
THERE'S NOT REALLY A GOOD THING YOU CAN SAY ABOUT SMOKING.
RIGHT.
IT'S JUST BAD.
IT'S BAD FOR YOU.
EXACTLY.
IF YOU HAVE PROBLEMS WITH YOUR BONES, IT'S BAD, TOO.
AND, IN GENERAL, YOU WANT TO EAT A VERY BALANCED DIET.
SO, DON'T DO EXCESS OF ANYTHING.
LIKE CAFFEINE, COLA DRINKS, SALT, OR PARTICULARLY, BAD IN
EXCESS FOR YOUR BONES.
OK.
GOOD POINTS, THERE.
NOW, THAT'S WHAT WOMEN SHOULD NOT DO.
WHAT SHOULD THEY BE DOING?
WELL, THE MOST IMPORTANT THING WE CAN DO IS LIFELONG, UH,
BALANCED MEALS, WITH LOTS OF FRUITS, AND VEGETABLES, AND
NUTS.
IT GIVES US OUR, OUR MINERALS, AND OUR VITAMINS IN A BALANCED
WAY.
YOU NEED TO EXERCISE.
UH HUH.
AND, MOST OF US NEED A SUPPLEMENT.
WOMEN, OVER 50, NEED AT LEAST 12 HUNDRED MILLIGRAMS OF CALCIUM A
DAY.
OH, WOW.
OK.
BUT, THAT'S TOTAL INTAKE.
SO, MOST OF US IN OUR AVERAGE DIET, IN AMERICA, WE GET ABOUT
600 OR SO MILLIGRAMS PER DAY.
SO, YOUR SUPPLEMENT ONLY NEEDS TO BE ABOUT, YOU KNOW, FIVE OR
600 MILLIGRAMS A DAY.
NOW SUSAN, ARE THERE OTHER PROACTIVE MEASURES THAT WOMEN
CAN, CAN DO, IN TERMS OF, YOU KNOW, TREATING OSTEOPOROSIS?
YES.
MAKE SURE THEY TAKE THEIR CALCIUM, AND THEIR VITAMIN D,
AND IF THEY'RE PRESCRIBED A MEDICATION, MAKE SURE THEY TAKE
IT, AS DIRECTED.
AND LUCKILY, WE HAVE BINOSTO, WHICH IS A, UH, ALENDRONATE
SODIUM, WHICH IS THE GOLD STANDARD FOR TREATING
OSTEOPOROSIS.
IT'S IN AN EFFERVESCENT TABLET, SO THAT YOU DON'T HAVE TO
SWALLOW A PILL.
YOU JUST DROP IT IN FOUR OUNCES OF WATER.
WE WAIT FIVE MINUTES FOR IT TO GO INTO SOLUTION.
AND THEN YOU DRINK THE FOUR OUNCES, AND YOU'RE TREATED FOR A
WHOLE WEEK.
SO, YOU TAKE IT ONCE A WEEK?
ONCE A WEEK.
AND, IT TASTES LIKE STRAWBERRIES.
SO, IT'S REALLY GOOD.
AND, YOU JUST HAVE TO TAKE THAT FOUR TIMES A MONTH, AND YOU'RE
TREATING---.
FOUR TIMES A MONTH.
---OSTEOPOROSIS.
THAT'S RIGHT.
AND, WHAT ABOUT THESE LITTLE CANDIES THAT YOU HAVE, HERE.
'CAUSE, I LOVE CHOCOLATE.
WELL, THIS IS---.
(LAUGHTER).
---THE NICE THING.
BACK IN THE DAY, YOU USED TO HAVE TO TAKE THESE BIG HORSE
PILLS, FOR CALCIUM.
AND THEN, YOU KNOW, THEY'RE REALLY HARD TO SWALLOW, TOO.
THESE ARE CREAMY BITES.
THEY ARE, UH, CALCIUM.
IT'S 500 MILLIGRAMS OF CALCIUM CITRATE, WHICH IS A VERY GOOD
CALCIUM TO TAKE.
AND, YOU ALSO GET 400 INTERNATIONAL UNITS OF VITAMIN
D, WHICH IS IMPORTANT FOR HELPING CALCIUM TO WORK RIGHT.
AND, THEY TASTE LIKE CANDY.
CAN I HAVE ONE?
YES.
HAVE ONE.
WELL, I'LL TAKE A LITTLE BITE.
(LAUGHTER).
OH, MY GOSH.
ISN'T THAT GOOD?
OH, THIS IS GOOD.
THAT'S A LOT BETTER THAN HAVING A BIG CHALKY PILL TO SWALLOW
EVERYDAY.
AND, SO IS DRINKING FOUR OUNCES OF WATER,---.
THAT'S---.
---AS OPPOSED TO TAKING THAT HORSE PILL.
RIGHT.
AND, THAT TASTES LIKE STRAWBERRY.
SO, YOU HAVE YOUR CHOCOLATES AND YOUR STRAWBERRIES.
OOOH, LA LA.
(LAUGHTER).
THANK YOU, SO MUCH, SUSAN.
IT'S DELIGHTFUL.
REALLY APPRECIATE YOUR TIME.
AND, IN THE MEANTIME, YOU'RE ENCOURAGED TO VISIT THE WEBSITE
--- THIS IS REALLY GOOD --- binsoto.com.
THAT'S binosto.com, AND VISIT US ON FACEBOOK AT THE BALANCING
ACT.
DO CHECK IT OUT, AND DO TAKE CARE OF THAT OSTEOPOROSIS.
VERY GOOD.