Building your children’s Bone Bank:
The Shopping List
Strong bones to last a life time
Pain Relief:
•Over the age of 50, 1 in 4 women and 1 in
8 men are affected by osteoporosis, making risk reduction all the more important in
young girls.
Ask your Walmart Pharmacist for advice.
Ibuprofen
Naproxen
Topical analgesic
Heat wraps
Medicated patch
Healthy Bone
Assistive Aids & Devices:
OSTEOPOROTIC BONE
Adjustable bath seat
Bathtub safety rail
Bath mat
Reach extender
Grab bars
Raised toilet seat
Blood pressure monitor
Heating pad
Walking or support cane
Ideas to Help Prevent Falls:
Plug-In night lights
Battery operated emergency lights
Rubber backed non-slip mats
Sturdy railing by all stairways
Cordless phone
Ice melting compound,
kitty litter or sand
Sensor lights for outside entry areas
Laundry cart with wheels
Garage door opener
Small flashlights for pockets
•Women have thinner bones than men and
their bones can deteriorate quickly after
menopause when levels of estrogen, a
hormone that protects the bones, drop off.
Exercise DVD-stretching
Key chain flashlight to help find the
keyhole on the car or home
Long handled shoehorn
Sturdy step stool with handrail
New sneakers for all day indoor use
Grab bars
Exercise Equipment: Resistance
bands, Exercise mats, Hand
weights
Important Walmart Disclaimer: All content, including but not limited to health information provided in Bone Health and You, is for educational purposes only.
Such content is intended to supplement, not substitute for, the diagnosis, treatment and advice of a medical professional. Such content does not cover all possible
side effects of any new or different health program. Consult your medical professional for guidance before changing or undertaking a new diet or exercise program.
Advance consultation with your physician is particularly important if you are under eighteen (18) years old, pregnant, nursing, or have health problems.
Sources: Osteoporosis Canada, Heath Canada, Public Health Agency of Canada
ARE YOU GETTING
ENOUGH CALCIUM
& VITAMIN D PER DAY?
•In men and women, weak bones fracture
without any major fall or injury.
Many children are given a piggy bank to store loose
The good news is that the risk for osteoporosis can be
coins or savings accounts are created for later use.
reduced. The goal is to build up as much bone strength
Wouldn’t it be wonderful if children’s bones were
as possible by the time your body stops actively making
treated in the same way, depositing all the ingredients
bone. Peak bone mass occurs at approximately 16-20
for strong bones, to equip them with a rich supply
years of age. If someone consumes enough calcium
of bone mass later in life? Just as financial experts
and Vitamin D and does weight bearing exercises dur-
encourage you to set up a college/university fund for
ing childhood and adolescence, children can build their
your child when they are babies, health professionals
bone mass high enough to reach the maximum peek
are emphasizing the importance of considering bone
bone mass possible and prevent going bankrupt in the
health early and often, especially for young girls.
bone department later in life.
Eat Healthy. Stay Healthy!
The food you eat can help prevent falls and
injuries. Vitamin D and calcium are especially
important if you are at risk for osteoporosis.
Eat regular, well balanced meals.
Eat calcium rich foods and take
Vitamin D to keep your bones strong.
Brought to you by:
Vitamin D – An Important Nutrient
That Protects You Against Falls
and Broken Bones.
Boost........................................................................www.boostnutrition.ca
Citracal..................................................................www.citracal.com
Jamieson Vitamins..............................................www.jamiesonvitamins.com
Natrel......................................................................www.natrel.ca
Rice Dream.............................................................www.hain-celestial.ca
K&F#122699 WM OSTEO-BONE HEALTH & YOU-2012
AGE
CALCIUM
VITAMIN D
4 to 8
1000 mg
600 IU
9 to 18
1300 mg
600 IU
19 to 50
1000 mg
400-1000 IU
50+
1200 mg
800-2000 IU
Food
PortionCalcium
Milk
1 glass
Cheddar Cheese 1 ¼” cube
245 mg
Yogurt - Plain
¾ cup
295 mg
Fortified
Soy Beverage
1 glass
285 mg
Fortified
Orange Juice
1 glass
300 mg
Muffin-bran
1
100 mg
Tofu with
calcium sulfate
3 oz
130 mg
Salmon, canned
w/bones
½ can
240 mg
www.osteoporosis.ca | 1 (800) 463-6842
Vitamin D is very important for bone health.
It helps build stronger bones, by increasing the absorption of
calcium. Vitamin D also improves the function of muscles, which
in turn improves your balance and decreases the likelihood of falling. Vitamin D is therefore doubly important in helping protect
you against broken bones.
300 mg
STAY INDEPENDENT
BY PREVENTING
FALLS
Your Home
Safety Checklist
There are a lot of very easy, basic changes that can be made
to any home to help reduce the risk of falling. The following
checklist will help you inspect your home for evidence of
trouble that may be waiting to happen. If your home is not
as safe as it could be, now is the time to make the needed
changes. Your safety depends on it!
•One third of people over 65 have a fall each
year and the risk of falling increases as we age.
These are alarming statistics because falls are
the leading cause of injury among older people.
•Of these people that fall, 20 to 30 percent will
suffer moderate to severe injuries that can
cause them to lose independence, and often
lead to an early death.
•According to the “Report on Seniors Falls in
Canada” a 20% reduction in falls would result
in a national savings of $138 million annually
(Public Health Agency of Canada, 2005).
Seniors are hospitalized from fall
related injuries more often than they
are for other types of injuries.
Once a person falls, many become afraid of
falling, even if they are not seriously injured. This
fear will cause them to limit their activities, which
can result in reduced mobility and physical fitness,
and actually increase their risk of falling again.
Protecting aging parents from losing their
independent lifestyle is not only a responsible
decision, but a gift of peace of mind.
What can be done to
HELP prevent falls?
•Exercise regularly to maintain flexibility,
balance and muscle strength.
•Learn about the effects of medication.
Talk to the Walmart Pharmacist
about a medication review if you are
taking 3 or more medications. Also,
avoid mixing alcohol and medication.
•Wear proper footwear that is
comfortable with non-slip flat soles.
•Ensure proper nutrition by eating
regular, healthy meals that includes
fruits and vegetables. Eat calcium-rich
foods and take Vitamin D to boost your
bone strength. Drink plenty of water
(at least 6 to 8 glasses a day).
FRACTURE RISK ASSESSMENT
Insist on an assessment! Ask your doctor or health professional about a Fracture Risk Assessment. An
Important Checklist. To reduce your risk of broken bones, see your doctor and take this information with you!
1.Tell Your Doctor About:
Any bones you have broken as
an adult
Any loss of height
Any previous falls
2.Ask Your Doctor For:
A height measurement
A spine x-ray if you’ve
lost height
A falls assessment
A fracture risk assessment using
FRAX or CAROC
A bone density test (a simple,
painless x-ray)
3.Learn About Osteoporosis
Contact Osteoporosis Canada
at www.osteoporosis.ca
or toll free at 1-800-463-6842.
Stairs
Put handrails on both sides
Keep them well lit
Don’t leave anything on them that you
can trip over
Put a non-skid surface on the steps of the stairs
Bathroom
Use non-skid mats and grab bars in
tub and shower
Replace fixed shower head with handheld type
Put grab bars beside toilet
Install non-slip flooring throughout
Put one nightlight in your bathroom and one as
close as possible to the bathroom in the hallway
Test the water temperature before you get into
the bathtub or shower (Is your hot water temperature set to the recommended 49 C (120 F)
Kitchen
Put kitchen supplies where they’re easy to reach
Put heavy items in the lower cupboards
Use a solid step stool with a safety rail for
reaching high cupboards
Wipe any spills immediately
Place oven mitts within easy reach
when you are cooking
Ensure that you have a fire extinguisher in the
kitchen and regularly check that it is in good
operating order
Living Room and Bedrooms
Leave lots of space to move around
Don’t use throw rugs
Eliminate loose electrical cords
Use sturdy furniture and lamps
Light switch near the entrance of bedroom
Place a lamp or light switch near your bed
Keep a phone and a list of emergency phone
numbers near your bed
The Shopping List
Food & Nutrition:
Milk products (2%, 1%, skim)
Cottage cheese, cheddar cheese
Yogurt
Orange juice with calcium
Soy beverage with calcium
Bran cereal
Meal supplement
Boost Nutrition
Supplements:
Ask your Walmart Pharmacist for advice.
Calcium
Citracal
Caltrate calcium supplement
Vitamin D
Multi vitamin
Citracal
Stay strong,
stay active
with BOOST™
For
unsurpassed
absorption
Entrance ways
Keep clear of clutter
Have a chair to sit on to change footwear
Rice Dream
Outside
enriched with
vitamins a,
d, b2 & b12
Rich in
Calcium
Keep all walkways, stairs and the driveway
clear and well lit
Use sensors for outside lighting
Put garden tools and snow shovels away
General Tips
Use a portable, cordless phone
Avoid getting dizzy by getting up slowly
from a chair or bed
Remove your reading glasses when
you’re not reading
Keep house well lit and use night lights
throughout
Don’t rush
Get help to do major chores like snow shoveling,
raking leaves, mowing the lawn, painting
Use an assistive device if necessary
Jamieson
Natrel
make healthy
choice for
you and your
family
Product not available in all stores.
See in-store for availability.
Calcium
magnesium
vitamin d3
1000 iu