October 2020

What is osteoporosis?
How does it relate to women’s health? If you would like more information on what
your needs are for calcium, vitamin D,
Osteoporosis is a bone disease that is defined as having low amounts of
phosphorous, and magnesium, check out
important minerals such as calcium, phosphorous, and magnesium in your
bones in addition to structural changes. In the United States, more than one- https://ods.od.nih.gov/factsheets/list-all/
half of the total U.S. adults are affected by osteoporosis or low bone mass.
 
How does this affect women? Women generally have lower peak bone mass
than men. Osteoporosis affects one out of every two women at some point
in their lives. Women tend to lose 1% to 3% of their bone mass each year Mt. Carmel is currently scheduling
after menopause. Losing bone mass is a normal part of aging. However, if the following:
bone mass is low when this this process begins, bone tissue begins to break  virtual educational programs
down. When bone tissue breaks down, there is an increased risk for fractures.  flu shot clinics
To a young adult, it may sound a far way off. To an older adult, the diagnosis
 biometric screenings
permanently changes one’s life. Preventing osteoporosis starts when you are
 Covid-19 temperature checks
young.
  and symptom screenings
How can you prevent osteoporosis?
  If you are interested in any of
• Follow a heathy, balanced diet that meets needs for calcium, vitamin D, these services, contact Susan
phosphorous, magnesium, and protein. Baker at sbaker@mchs.com or
• Maintain a healthy body weight. (614) 546-4520.
• Regularly perform weight-bearing physical activity. The increased muscle
mass that occurs keeps tension on the bone and causes bones to retain
and gain density.
• Inadequate sunlight exposure. The sunlight gives us vitamin D, which is an
essential nutrient for healthy bones.
• Avoid smoking.
 October 2020

Foods to Support your Bone Health

Eating a healthy, balanced diet is a great way to keep your
bones strong. Specific bone-building nutrients include:
calcium, phosphorous, vitamin D, magnesium, and
protein. Other nutrients such as fluoride, vitamin C,
vitamin K, zinc, copper, iron, manganese, potassium,
boron, and silicon may also play a role in supporting your
bone health.
Research has shown that a high consumption of caffeine
such as coffee or colas are known to decrease calcium
absorption in the body. In addition to caffeine, regular and
diet colas contain phosphoric acid that can affect bones.
It's important to eat a variety of healthy foods from all the
food groups. For more information on the five different
food groups, check out ChooseMyPlate.gov.
Calcium: milk, yogurt, cheese, fortified orange juice, leafy green
vegetables, broccoli, fortified milk alternatives, fortified cereals,
tofu, chia seeds, flax seeds, and sesame seeds.
Phosphorous: yogurt, milk, salmon, beans, potatoes, fortified
cereals, and nuts
Vitamin D: fatty fish (salmon, tuna, and mackerel), beef liver, egg
yolks, mushrooms, milk, and yogurt
Magnesium: spinach, beans, nuts, sweet potatoes, bananas,
fortified cereals, and okra
Protein: seafood (oysters, crab, lobsters), fish, poultry, milk, beans,
and nuts

ACORN SQUASH BOATS

Ingredient Nutrition Information (with the egg)
Serves 4 Total Fat: 14g
2 acorn squash, halved and seeds removed Saturated Fat: 3g
½ pound Italian turkey sausage Carbohydrates: 24g
Coarse sea salt (optional) Fiber: 4g
2 ribs celery, chopped Protein: 16g
Canola oil, for the pan (optional) Sodium: 652mg
4 eggs (optional)

Directions
1. Preheat the oven to 400˚F.
2. Bake the acorn squash, cut side down, for 30 to 35 minutes, or until soft.
3. Meanwhile, heat a medium skillet over medium-high heat. Sauté the sausage with a big pinch of sea salt, breaking up the
sausage, for 6 to 8 minutes, or until golden brown. Add the celery and cook for 1 to 2 minutes, or until tender. Place the mixture in
a medium bowl and let cool slightly.
4. If making the eggs, lightly grease a skillet with the canola oil. Cook the eggs to your preference.
5. Once the squash are cooked, scoop out the flesh, being careful not to tear the skin, and place in the same bowl as the sausage.
Stir to combine.
6. Reduce the oven temperature to 350˚F. Evenly distribute the squash mixture among the squash shells until almost full. Place a
cooked egg (if using) on top of each squash and bake for 5 minutes. Serve right away.
References:
American College of Sports Medicine. (2018). ACSM's guidelines for exercise testing and prescription. Philadelphia, PA: Wolters Kluwer.

Cavallari, K., & Kubiesa, M. (2017). True roots: A mindful kitchen with more than 100 recipes free of gluten, dairy, and refined sugar. St Martins Pr.

Dietary Supplement Fact Sheets. (n.d.). Retrieved September 22, 2020, from https://ods.od.nih.gov/factsheets/list-all/

Smith, Anne. Collene, Angela, Spees, Colleen. (2018). Wardlaw’s contemporary nutrition. New York, NY: McGraw-Hill Education.