Osteoporosis and Calcium - What Must You Know?Osteoporosis and Calcium are intricately connected. Calcium is the most abundant mineral in your body, and an essential nutrient your body needs to build and maintain strong bones. Most or your body’s Calcium is in your bones and teeth. Calcium is also used by your body for many other vital functions. Your body cannot produce calcium on its own. If your diet does not provide the amount your body needs, it takes calcium from your bones to use in other places. This causes your bones to weaken. The result of not getting enough calcium in your diet is brittle bones, osteoporosis, tooth decay, depression, poor growth, muscle cramps and spasms in your arms, legs or back. Osteoporosis is weakening and thinning of your bones, which leaves you susceptible to fractures of your spine, hip, wrist and other bones. You need adequate amounts of calcium all your life. You need higher amounts of calcium during your growing childhood years, during pregnancy and while breastfeeding.
The recommended daily amount of calcium is 1,000mg/day. If you eat a lot of dairy products you probably get that amount. One of the problems with osteoporosis and calcium is that many people stop drinking milk or eating eggs after childhood. Milk is replaced with coffee, juice, soda and beer. Eggs are not eaten because of brainwashing that they cause high cholesterol. This myth is beginning to be put to rest as it becomes understood that though eggs contain cholesterol, eating them does not cause much of an increase in your blood level of cholesterol. Best Sources of CalciumThe Best Sources of Calcium are dairy products such as Milk, Eggs, Yogurt, Ice Cream and Cheese. If you are lactose intolerant, lactose free dairy products and lactase enzyme pills can be used.Nondairy Foods High in Calcium Green leafy vegetables, Salmon, Almonds, Walnuts, Brazil nuts, Figs, Apricots, Oranges, Currants, Tofu, Sardines, Spinach, Okra, Soy beans, White beans, Baked beans, Red Kidney beans, Broccoli, Peas, Chick peas, Blackstrap Molasses, Brussel sprouts, Sesame seeds,Bok choy Calcium-fortified Foods Calcium-fortified foods are helpful for people who are having difficulty getting enough calcium in their diets. A lot of foods are now fortified with calcium, such as: • Calcium-fortified breakfast cereal • Calcium-fortified rice milk • Calcium-fortified soy milk • Calcium-fortified orange juice • Instant oatmeal • Calcium-fortified bread • Calcium -fortified English muffins
Osteoporosis and Calcium SupplementsThere are two major types of osteoporosis and calcium supplements, Calcium Citrate and Calcium Carbonate. Calcium Citrate (Citracal or Solgar) does not need stomach acid for it to be absorbed, so you can take it any time of day.The calcium content is usually less per pill than Calcium Carbonate so you will need to take more pills to get the amount of calcium you need. You should not take Calcium Citrate if you have trouble with an acid stomach. Calcium Carbonate (Tums or Caltrate) requires stomach acid for it to be absorbed, so you should take it with meals or a glass of orange juice. Your body can’t absorb too much calcium at one time so it is better to take smaller amounts spread throughout the day, rather than taking your whole daily amount at one time.
It is recommended not to take calcium together with iron or zinc. These both interfere with your body’s ability to absorb calcium. If you are taking a multivitamin that contains iron or zinc, take it separately from calcium. Taking high doses of calcium can cause you to develop kidney stones and a variety of other health problems. If you have had kidney stones, ask your doctor before starting to take calcium supplements. You should usually not take more than 2,000mg of calcium daily. For your body to absorb calcium you need to limit your intake of caffeine, salt, and soda. Also remember that eating a lot of animal meat, wheat bran or foods containing oxalic acid such as spinach can interfere with calcium absorption.
For complete information on the Best Diet for Osteoporosis and Calcium including foods that build strong bones and foods that can weaken bone click here Remember, Smoking and Heavy Drinking are bad for your bones. These two habits limit your body’s ability to absorb calcium and cause reduced bone formation. Many prescription medications cause osteoporosis. Read the list of possible adverse effects on any medications you are taking, and if osteoporosis is one of them discuss with your doctor ways to manage this problem.
To Your Best Health, Dr. Cliff
Best Treatments for Back Pain Osteoporosis Exercises Return from Osteoporosis and Calcium to Osteoporosis Risk Factors Return to back-pain-treatment-and-relief.com
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