The foods we eat contain a variety of vitamins, minerals and other important nutrients that help keep our bodies healthy. In particular two nutrients - calcium and vitamin D - are needed to have strong bones.
Vitamin D
The body needs vitamin D to absorb calcium. Without enough vitamin D, we can not produce the hormone calcitrol (known as "active vitamin D") in sufficient amounts, which causes insufficient absorption of calcium from the diet.
In this situation, the body must take the calcium it needs from its supplies in the skeleton, which weakens the existing bone material and prevents the formation of new and strong bone material.
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You can get vitamin D in two safe ways: by skin and diet. Vitamin D occurs naturally in the body after exposure to sunlight.
Exposing yourself to the sun for fifteen minutes is more than enough to produce and store all the vitamin D you need.
Experts recommend a daily consumption of between 400 and 800 International Units (IU) of vitamin D, which can also be obtained from supplements or foods rich in vitamin D such as egg yolks, saltwater fish and liver .
Do not take more than 800 IU a day unless prescribed by your doctor as massive doses of up to 5,000 IU or more of vitamin D may harm you.
The role of calcium
Calcium is necessary for the heart, muscles and nerves to function properly and to coagulate the blood. Insufficient calcium contributes significantly to the development of osteoporosis.
Many published studies show that a low calcium intake during life is related to low bone density and high fracture rates. National nutrition surveys have shown that many women and girls consume less than half the recommended amount of calcium to grow and maintain healthy bones.
To see how much calcium you need, see the attached table titled Recommended Calcium Consumption . See the list of select foods rich in calcium to see what can easily include more calcium in your diet without adding fat.
However, calcium alone can not prevent osteoporosis and does not replace drugs that may be necessary to stop the excessive loss of bone material.
What prevents getting enough calcium
Although a balanced diet helps with the absorption of calcium, it is thought that high levels of protein and sodium (salt) in the diet also increase the elimination of calcium by the kidneys. Excessive amounts of these substances should be avoided, especially in those that have a low calcium intake.
Lactose intolerance can also lead to inadequate calcium intake. People who can not tolerate lactose have insufficient amounts of the lactase enzyme that is needed to break down the lactose found in dairy products.
To include dairy products in the diet, these foods can be consumed in small amounts or they can be added lactase drops, or the lactase can be taken as a pill. There are also some dairy products on the market that already contain lactase treatment.
RECOMMENDED CALCIUM CONSUMPTION
AGE QUANTITY OF CALCIUM
Babies
- birth at 6 months 210 mg
- 6 months to 1 year 270 mg
- Children / young adults
- 1 to 3 years 500 mg
- 4 to 8 years 800 mg
- 9 to 18 years 1,300 mg
- Adult women and men
- 19 to 50 years 1,000 mg
- More than 50 1,200 mg
- Pregnant or breastfeeding
- 18 years or younger 1,300 mg
- 19 to 50 years 1,000 mg
Calcium supplements
If you have difficulty consuming enough calcium in your diet, you may have to take a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you get from food sources. There are several different calcium compounds to choose from, such as, among others, calcium carbonate and calcium citrate.
It is necessary that the calcium tablet disintegrates so that the body absorbs it.
If you are not sure if a tablet will dissolve, you can test how it disintegrates by placing it in six ounces of vinegar or warm water and shaking it occasionally for 30 minutes. If the tablet has not dissolved almost completely in that period, it probably will not in your stomach.
All calcium supplements are best absorbed when taken in small doses (500mg or less) several times during the day. Many people absorb calcium supplements better if they take them with food.
A complete program to combat osteoporosis
Remember, a diet rich in calcium is only part of a program for the prevention or treatment of osteoporosis. As with the exercises, consuming enough calcium is a strategy that helps strengthen bones at any age.
But it is possible that these methods are not enough to stop the loss of bone material caused by lifestyles, medications or menopause.
It is important to talk with your doctor to determine if you need a medication for osteoporosis in addition to diet and exercise.