FINAL LESSON PLAN. Title: Calcium/Osteoporosis Prevention Methods Used Target Audience: Diverse LDS Women Lesson in a box Newspaper/Magazines

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1 FINAL LESSON PLAN Title: Calcium/Osteoporosis Prevention Methods Used Target Audience: Diverse LDS Women Lesson in a box Class Size: 30 Newspaper/Magazines Terminal Objective Relief Society sisters will be able to explain what osteoporosis is, identify calcium- rich foods, and demonstrate two exercises that increase bone strength. Terminal Concept The effects of osteoporosis can be prevented or lowered with the proper diet and exercise. Domain Cognitive psychomotor and Taxonomic Level Comprehend and guided response References conditions/osteoporosis/basics/definition/con Picture References: obesityhelp.com mdguidelines.com cabellhuntington.org truthnhealth.com ultra- fitmagazine.co.uk Preparation Make PowerPoint and handouts, notify sisters to bring dumbbells and wear exercise clothing, prepare the treat, set- up room, acquire PowerPoint equipment, lesson in a box food models

2 Pre- assessment Included in Introduction Introduction Opening hymn: Put Your Shoulder to the Wheel (pg. 252) Opening prayer Word of Wisdom (D&C 89: 18-21): overview of how to keep our bodies healthy Ask, Why is it important to have good physical health? One important aspect of our physical health that often gets overlooked is our bone health. Time (if in class): N/A Time: 10 min. Supporting Content Outline Time Learning Experiences Objectives

3 Sisters will be able to define healthy bones. Sisters will be able to define osteoporosis. Bones are living and growing tissues. How bone is built: Bones are constantly under construction. Certain cells break down bone tissue and other cells use the calcium and nutrients in the foods you eat to build new bones. Overtime, you bones become less dense and weaker. As you age, you can lose more bone than you form. 5 mins 3 mins PowerPoint presentation about the overview of osteoporosis and the risk factors. Slide 1: Begin PowerPoint presentation and hand out a personal copy of the PowerPoints to each sister. Slide 2- Bones: Bones are living and growing tissues that are constantly under construction. Overtime, your bones can become weaker because you lose more bone than you form. Slide 3- Bone Density: Looking at the chart on this slide, find your age and where your bone mass is. As you age, your bone density decreases. Slide 4- What is Osteoporosis?: Osteoporosis is a disease of the bones. It happens when you lose too much bone or make too little bone. Osteoporosis means porous bone. Your bones may look like honeycombs. When you have osteoporosis, your bones become Ask, Who knows what osteoporosis is? Does anyone know anyone who has or had osteoporosis? Osteoporosis is sometimes known as the silent killer because symptoms are not really noticeable unless a bone breaks. Ask, At what ages should you be most concerned with osteoporosis? Does anyone know what bone remodeling is?

4 weak and can break from minor falls or even from sneezing or bumping into furniture. Osteoporosis is often referred to as the silent disease, because you can t feel your bones getting weaker. Often the first indication of osteoporosis is Slide 5- People hurt by Osteoporosis each year. Slide 6- Symptoms and side effects: talk about the symptoms and side effects that come if

5 Sisters will be able to recall three of the risk factors of osteoporosis. when a bone breaks. Risk factors for osteoporosis include: Gender: 70% of people with osteoporosis are women. Men start with a higher bone density and lose calcium at a slower rate than women Age: Aging causes bones to thin and weaken. Being over age 50 increases your risk. Ethnicity: Caucasian and Asian women face a greater risk for osteoporosis 5 mins osteoporosis occurs due to these risk factors. Ask, Do you have other women in your life that you are concerned about their bone health? Mothers? Sisters? Daughters? Slide 7- Have the sisters look at all the risk factors, and on their copy of the power point, circle the risk factors that apply to them. Lifestyle risk factors include: Not getting enough calcium and vitamin D Not getting enough fruits and vegetables Getting too much protein, sodium and caffeine Having an inactive lifestyle Slide 8- Quotation Menopause: Reduction of estrogen levels at menopause can lead to osteoporosis. Within 5 years after menopause, the risk for fracture increases dramatically.

6 Family history: having a parent or sibling with osteoporosis puts you at greater risk Low body weight/being small and thin: Have less bone mass to draw from as they age There are also many lifestyle risk factors that can contribute to osteoporosis: Not getting enough calcium and vitamin D

8 Sisters will be able to correctly identify food they have at home that contain calcium. Not getting enough fruits and vegetables Getting too much protein, sodium and caffeine Having an inactive lifestyle These lifestyle risk factors are controllable and by changing your lifestyle, you can reduce your risk of getting osteoporosis. Diet There are some bone building nutrients that can help to strengthen bones. Calcium and vitamin D are essential to building strong bones. Calcium: If you are 50 years old or younger you should get 1,000 mg per day. If you are over 51 years old you should be getting 8 mins Lesson in a box Take each item out of the box and discuss what nutrient it has that helps with osteoporosis. Broccoli- Calcium Milk- Calcium Soy Milk - Calcium Cheese- Calcium Yogurt- Calcium Vitamin D Supplements Vitamin D Can of Sardines- Calcium Fortified Orange Juice- Calcium Fortified Cereal (ie. Raisin Bran)- Calcium and Vitamin D Sunscreen represents Vitamin D Ask, What nutrient do we see most represented on the table? Why are calcium and vitamin D so important? Slide 9- Good Nutrition for your Bones: Discuss with the class that nutrition and exercise play a

9 1,200 mg per day. Foods high in calcium: diary products (milk, cheese, yogurt), canned sardines and salmon (with bones), collard greens, turnip greens, kale, okra, Chinese cabbage, mustard greens, broccoli. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have calcium that has been added key role in hindering the onset of osteoporosis. Vitamin K, potassium, fluoride, and magnesium also help with creating strong bones. Supplements: Get the recommended amount of

11 calcium from food, and supplement only if you need to make up for any shortfall. There is no added benefit to taking more calcium than you need. If you do take a supplement, take one that contains mg or less. Slide 10- Look at the calcium levels needed by age group. Have the sisters circle their calcium needs Distribute Handout #1. Have the sisters mark one or two calcium rich foods that they are willing to incorporate into their diet. Vitamin D Vitamin D is required by the body in order to absorb calcium. Sisters will be able to do two of the exercises demonstrated that prevent osteoporosis. You need IUs everyday if you are under age 50. If you are under age 50, you need 800-1,000 IU daily. You can get vitamin D from sunlight, food, supplements Foods high in vitamin D: fatty fish, milk, some other brands of dairy products, orange 15 mins Distribute Handout #2 Slide 11- Exercise can help: Discuss why these exercises help our bones be strong. Have the sisters move chairs and get up and practice doing certain exercises. Demonstrate the following exercises and then do them with the sisters.

12 juice, soymilk, and cereals. Supplements: If you aren t getting enough vitamin D from sunlight or food, consider taking a supplement. Stand on one leg: While holding the back Exercise There are two types of exercises that are important for your bones: weight- bearing and muscle- strengthening Weight- bearing (30 min. daily): High- impact: dancing, aerobics, hiking, jogging, jumping rope,

13 stair climbing, tennis Low- impact: elliptical, low- impact aerobics, stair- step machines, walking Muscle- strengthening (2-3 days per week): Lifting weights, using elastic exercise bands, weight machines, lifting your own body weight, functional movements (standing and rising up on your toes) Non- Impact exercises can also help to decrease the risk of falls and broken bones. Non- impact (every day): Balance exercises (Tai Chi), posture exercises, functional exercises of a chair, practice standing on one leg at a time for a minute each. Gradually increase the time frame each time, then try balancing with your eyes closed. Then try it without holding one. ** remember to remain within your comfortability level. Bicep curls: Sit in an armless chair with your back supported by the back of the chair. Feet flat on the floor like the previous exercise. Hold hand weights with your arms straight down at your sides, palms facing in again towards your body. Slowly lift your hand weight inward towards your chest by bending at the elbow. Only do one arm at a time. As you lift the weight, rotate your arm in so that your palm is facing your chest. Hold for 1 second. Slowly lower arm back down to side. Repeat times for each arm.

14 Arm Raise: Sit in a chair with your back straight, and feet flat on the floor, knees bent. Hold hand weights down at your side (specific weights are for personal preference). Hold hands straight down at your side palms/weights facing inward. Slowly lift your arms straight out sideways so you are in a flying position, arms parallel to the ground. Hold this position for 3 seconds and slowly return arms back down to your sides. Repeat times. Toe taps: Begin with flat feet on the floor with one foot slightly in front of the other while holding on to the back of a chair for balance. Keeping your heel on the floor, tap the foot that is in front 8 times on the floor. Now change feet so that the opposite

15 Sisters will be able to connect the spiritual and the physical. Spiritual Portion Pray Not for Light Burdens but for Strong Backs by Ardeth G. Kapp gave this Women s Conference address at Brigham Young University on 29 April mins the talk. foot is in the front and tap 8 times. Repeat 1-2 times for each foot. Side leg raise: Optional to use ankle weights if you wish for more weight. Stand up straight, directly behind chair, or holding onto countertop or sink for balance. Feet should be shoulder length apart. Slowly lift left leg 6-12 inches out to the side. Be sure to keep your back and legs straight. Make sure your toes are not pointing outward, they should be facing forward. Hold this position for 1 second then return leg to center. Repeat with other leg. Alternate legs until you have repeated the exercise 8-15 times. Shoulder flexion: Starting position same as previous two exercises. Slowly lift arms in front of you, Magazinekeeping them straight Distribute and lifting them so they are parallel to the floor. As you lift, rotate your arms so the palms are facing downward. Hold the position for 1 second.

16 Slowly lower arms back down to sides. Lift times, and repeat each repetition 1-3 times. the sisters write down exercises on their handout feel they could start doing a regular basis. the talk, Pray Not for Light Burdens for Strong Backs. each sister read the hted portions of

17 Summarize important points from the talk. Ask, Why is it important to us to be strong? Mosiah 24:14 Read the following quote: Sisters, we must be strong enough to take a stand, to defend our values, and courageous enough to speak up and speak out, to register our vote and stand firm for truth and righteousness under all circumstances. We are swimming upstream against a river of opposition. Our families need our constant encouragement, reassurance, love, and faith. We will never be given more than we can handle with the Lord s help. When we pray for a strong back, we learn that it is through our covenants with the Lord that we are strengthened far beyond our natural ability. Ask, Why should it be important to us to be spiritually strong?

18 Read scripture in Mosiah: And I will also ease the burdens which are put upon your shoulders, that even you cannot feel them upon your backs, even while you are in bondage; and this will I do that ye may stand as witnesses for me hereafter, and that ye may know of a surety that I, the Lord God, do visit my people in their afflictions. Ask, Does anyone have an experience they would be willing to share where they saw the Lord, not necessarily get rid of their problems but strengthened them? Assessment

19 Look back at your two handouts and share with the class what two calcium rich foods you want to add to your diet and which two exercises you are going to try. What is something interesting you learned today about osteoporosis? (4 mins) Closure We know that if you implement these things that we have taught today your likelihood of having stronger bones will increase and you will feel better so that you can be spiritually fit as well. We challenge you to include more calcium rich foods into your diet and to include more exercise into your day. Bear testimony. Now we will close with a prayer and then enjoy some calcium rich refreshments. (2 mins)

4/25/2014. Osteoporosis. Osteoporosis. 1. Bone building nutrients. Nutrition and Bone Health

4/25/2014. Osteoporosis. Osteoporosis. 1. Bone building nutrients. Nutrition and Bone Health Bones Nutrition and Bone Health Yvonne Chambers-Kozarov Registered Dietitian are constantly under construction certain cells break down bone tissue other cells use the calcium and nutrients in the foods