ALBERTA CHAPTER - OSTEOPOROSIS CANADA
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1 ALBERTA CHAPTER - OSTEOPOROSIS CANADA Osteoporosis Canada is the only national charitable organization serving Canadians who have, or are at risk of, developing osteoporosis. What we offer: Monthly information meetings Connections to National and International Osteoporosis organizations Volunteer Opportunities Public speaking on bone health and osteoporosis prevention Liaison with professionals regarding osteoporosis research and knowledge Telephone support Links to local programs and services to people with osteoporosis The Canadian Osteoporosis Patient Network - COPN Affiliated with OC is COPN - The Canadian Osteoporosis Patient Network. COPN is a nation-wide electronic network of people living well with osteoporosis and is an excellent resource for living tips and mutual support. FIND OUT MORE, go to the website : www. On the left hand side of the home page is a column listing links click on CONNECT LOCALLY and then on ALBERTA. Through our volunteer base, we offer two support groups in the province one in Calgary and one in Edmonton. We are ALWAYS looking for volunteers to help us with our special events, speaker s engagements and support groups. For information, call
2 FALL PREVENTION Older adults want to live active, independent lives. Falls are not a natural part of aging yet they are the leading cause of serious injuries in older adults. Every year, 1 in 3 Alberta seniors will fall. Nearly 1 in 4 people 65 years of age and over seen in Calgary emergency departments after a fall are diagnosed with a hip fracture 80% do not regain their former activity level. Learn how to prevent falls before you fracture. STEP 1 - Review medications to ensure they are not contributing to feeling dizzy or shaky. Talk to your physician. STEP 2 - Have your vision, hearing, balance and muscle strength checked. STEP 3 - Take your calcium, Vitamin D3 and osteoporosis medications properly. STEP 4 - Live an active lifestyle to maintain muscle tone, posture and balance. STEP 5 - Assess your home for hazards. STEP 6 - Wear proper footwear, watch your step and pay attention to your surroundings. Living Well with Chronic Illness Fall Prevention Workshops Various Locations (403) Calgary Fall Prevention Clinic Carewest Cross Bow Main Floor 1011 Centre Avenue NE (403) Kerby Centre (403) Alberta Aids to Daily Living (403) Seniors Health Website Fall Prevention Health Link Alberta Calgary area (403) 943-LINK (5465) LINK (5465) Finding Balance Website Other Resources: Alberta Seniors Information Line Health Canada Seniors Home Safety
3 THE GREATER COMMUNITY There are so many websites offering conflicting information and promising miracles. Below is a list of websites that Osteoporosis Canada Alberta Chapter believes offers valuable and medically-based information for patients and those interested in learning more about bone health. ACTIVE LIVING COALITION FOR OLDER ADULTS A partnership of organizations and individuals with interest in the field of healthy aging. CANADA S PHYSICAL ACTIVITY GUIDE Information on physical activity, fitness, health, nutrition, epidemiology and human performance. CANADIAN ASSOCIATION FOR THE ADVANCEMENT OF WOMEN IN SPORT AND PHYSICAL ACTIVITY Encouragement for girls & women to get out of the bleachers, off the sidelines. CANADIAN HEALTH NETWORK Information on leading Canadian and international health organizations. CANADIAN ORTHOPAEDIC FOUNDATION Information on your bone and joint health now and in the future. HEALTH CANADA Access to the Government of Canada s collection of health related resources INTERNATIONAL OSTEOPOROSIS FOUNDATION Information on osteoporosis, prevention, diagnosis and treatment, medical advances and national patient societies. NATIONAL OSTEOPOROSIS FOUNDATION (US) The American health organization solely dedicated to osteoporosis and bone health. NORTH AMERICAN MENOPAUSE SOCIETY Provides menopause help and menopause information for women. OSTEOPOROSIS & RELATED BONE DISEASE Examines the causes, treatment and prevention of arthritis and musculoskeletal and skin diseases. SOCIETY OF OBSTETRICIANS AND GYNAECOLOGISTS OF CANADA: MENOPAUSE Information for Canadian women approaching or in menopause. WOMEN S HEALTH MATTERS Women s health information written and reviewed by experts at Women s College Hospital. INFORM ALBERTA An on-line directory, containing general information about community, health, social and government services.
4 RISK FACTORS/SPECIALISTS Osteoporosis does not develop overnight. You can lose bone mass steadily for many years without experiencing any symptoms or signs of the disease until a bone fractures. Early detection of bone loss is critical in preventing osteoporotic fractures. Osteoporosis Canada recommends that women and men over the age of 50 with 1 or more major risk factors and/or 2 or more minor risk factors have their bone density assessed. Osteoporosis Canada highly recommends that all individuals over the age of 65 be assessed for osteoporosis. Major Risk Factors: Age 65 or older Vertebral compression fracture Fracture with minimal trauma after age 40 Family history of osteoporotic fracture Long-term use of glucocorticoid therapy Medical conditions that inhibit absorption of nutrients Primary hyperparathyroidism Tendency to fall Osteopenia apparent on x-ray Hypogonadism Early menopause Minor Risk Factors: Rheumatoid arthritis Hyperthyroidism Prolonged use of anticonvulsants Prolonged heparin use Low BMI (less than 125 lbs or 57 kg) If your present weight is more than 10% below your weight at age 25 Low calcium intake Excess caffeine (4+ cups/day) Excess alcohol (2+oz/day) Smoking Family physicians are able to prescribe medications and to monitor your bone density. Pharmacists will also be able to answer your questions regarding medications. Foothills Medical Centre (NW) OSTEOPOROSIS CENTRE (403) *Doctor Referral Required Workshops and support groups: Women s Health Centre / Alberta Health Services Complimentary Health & Health Workshops (403) HealthLink / Alberta Health Services (403) Research reports and medical findings: Osteoporosis Canada Scientific Advisory Council SAC Link www.
5 DIET & NUTRITION The skeleton is our body s savings account of calcium and our organs pull calcium from it whenever it is needed in the body. If we do not get enough daily calcium, the body withdraws it from our skeleton bank and osteoporosis may be the result. Maximize your calcium intake by eating calcium rich foods. Take supplements if needed. Vitamin D3 increases calcium absorption by as much as 80 percent. It is difficult to get enough vitamin D3 from natural sources (the sun, oily fish) supplements are highly recommended. Osteoporosis Canada recommends that all Canadians, age 19 to 50, receive at least 400 international units (IUs) of vitamin D3 per day. Adults over 50 should receive at least 800 IUs. How much calcium & vitamin D3 do we need? AGE DAILY CALCIUM VITAMIN D3 4 to mg 200 IUs 9 to mg 200 IUs 19 to mg 1000 IUs mg 2000 IUs Pregnant 1000 mg 400 IUs (or lactating) Additional help with diet and nutrition Foothills Medical Centre (NW) OSTEOPOROSIS CENTRE Dietitian (403) Kerby Wellness Nutrition Screening (403) Living Well with Chronic Illness Dieticians Various Locations (403) REGISTERED DIETITIANS Dietitians of Canada maintain a database of registered dietitians in private practice Meals on Wheels Dietitian Various Locations (403) Trym Gym Lifestyle Change Program University of Calgary (403) Women s Health Centre Alberta Health Services Food & Nutrition Workshops NW Calgary (403)
6 PHYSICAL ACTIVITY Walking, hiking, dancing, tai chi and weight training are all great examples of weight-bearing activities. Fitness programs that include postural and flexibility exercises, strength and balance training and cardiovascular fitness are best suited for bone strengthening and fracture risk reduction. Consult an expert It is your responsibility to inform any program leader about your health and any medical treatment that you are receiving. All exercises are performed at your own risk. PHYSIOTHERAPIST LED PROGAMS Move n Mingle Program For at risk seniors over 65 Various Locations (403) Living Well with Chronic Illness Fall Prevention & Self-management Various Locations (403) Lifemark Physiotherapy Osteoporosis Exercise Program Carol Mahan & Suzanne Stalder NW Calgary - (403) Rehab Solutions Physiotherapy Pam Fokkens (Osteoporosis Specialty) SW (403) / NW (403) Women s Health Centre/Alberta Health Services Move your Body Workshops Various Locations (403) VRRI Vocational & Rehabilitation Research Institute Osteofit class & Recreation Centre NW Calgary (403) EXERCISE PROGRAMS YMCA Spinal stabilization, resistance training for seniors, beginner s workout programs Crowfoot NW Calgary (403) Taoist Tai Chi Society (403) HOME WORKOUTS Melio Guide for Strong Bones CARDEL Place Drop-in Gently Fit program NE Calgary (403) TRICO Centre FLC Seniors Tai Chi, Line Dancing, Outdoor Club SE Calgary (403) Bone Healthy Workout
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