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Seven things you should know about calcium

What is it, how does it work and what food is it in? ABC of a fundamental mineral.

How does it act?

• 1. Calcium is a mineral that the body uses to form bones as it grows.
• 2. Bone tissues can suffer when there is not an adequate intake of calcium in the diet.
• 3. Bone density is the amount of calcium and other minerals in bones. It begins to decrease between 25 and 35 years of age as a result of aging. That is why it is important to take calcium throughout life.
• 4. About 1,200 milligrams of calcium per day and 800 to 1,000 international units of vitamin D3 are needed , which acts on the absorption of calcium.
• 5. It is the most abundant mineral in the human body , contained mainly in the teeth and bones. It is also present in body tissues, neurons and blood.
• 6. Consuming appropriate levels of calcium helps prevent the development of osteoporosis.
• 7. The best source of calcium are dairy products.

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Calcium functions

• - Development of strong bones and teeth.
• - Blood coagulation.
• - Sending and receiving nerve signals.
• - Contraction and muscle relaxation.
• - Helps maintain a normal heart rhythm.

And osteoporosis, what?

A diet rich in calcium and vitamin D helps prevent osteoporosis but is not a guarantee for not suffering from it. Physical exercise, a healthy lifestyle and a nutritious diet are decisive when it comes to preventing the development of the disease. Some medications and menopause can be factors that influence the progress of osteoporosis, so it is necessary to undergo continuous check-ups by your trusted doctor to establish risk factors.




THE FUNCTIONS OF CALCIUM AND RICH FOODS IN CALCIUM

Our body needs, in addition to nutrients such as proteins, carbohydrates and fats, vitamins and minerals to stay strong and healthy in general. These can be found in specific foods, so it is important to have a varied and balanced diet that also provides vitamins and minerals to maintain optimal functioning.

One of the minerals needed in more important amounts is calcium, which is essential for our health in all stages of life. But what are the functions of this that make it so special? And what foods with calcium are especially recommended?

Adult couple drinking milk

WHAT ARE THE FUNCTIONS OF CALCIUM?

From forming the structure of bones and teeth to contribute to the functioning of the heart, muscles and nerves, an essential function of calcium is to keep our bones strong and help prevent ailments such as osteoporosis over the years. [one]

Osteoporosis is a condition that involves a loss of density and bone quality and carries the risk of fractures, or broken bones. Throughout his life, one in three women and one in five men will experience a fracture due to osteoporosis, an unfortunate incident that is more frequent than stroke, heart attack and breast cancer combined. [2] But it does not always have to be this way!

HOW MUCH SHOULD I TAKE? AND HOW MUCH QUANTITY DO SOME FOODS WITH CALCIUM HAVE?

The recommended daily amount of calcium needed differs between men and women, and also changes at each stage of life. Men age 50 or older need approximately 1000 mg of calcium per day, while women in that age group need about 1200 mg per day. [3]

To get an idea, a glass (220-250 ml) of milk contains approximately 300 mg of calcium, a quarter of a glass (60 ml) of whole almonds contains 93 mg and a cup of boiled broccoli contains approximately 66 mg. [4] These are some sources of calcium ideal to supply a lack of this mineral.

Person with bowl of milk and cereals
HOW DO I TAKE MORE CALCIUM IN MY DIET?

There are many ways to incorporate calcium into your diet through calcium-rich foods to help you achieve the daily amount needed. Here are some examples on how to increase consumption:

• Mix yogurt or cow's milk / calcium-enriched soya drink with fresh fruit to make a healthy smoothie and fill the day with energy.

• Add legumes and green leafy vegetables to the midday salad.

• Prepare snacks such as almonds or cheese to have an easy snack. These are two examples of foods rich in calcium.

• Try to add frozen leafy greens, such as cabbage, turnip greens or kale cabbage into a healthy stir-fry.

• Open a can of sardines or prepare a sandwich with canned tuna.

• In the event that calcium intake is not enough with the intake of these foods, there are other sources of calcium, such as calcium-rich food supplements. A serving (20g) contains 40% of the intake reference value of this mineral.

Foods rich in calcium
WHAT CAN FAVOR OR DIFFICULT MY INTAKE OF THIS MINERAL?

It is important to remember that vitamins and minerals work together to help your body. There is a vitamin, D, that can help the body absorb calcium and is found in foods such as fish, egg yolk and milk.

In addition, exposure to sunlight covers part of the needs for vitamin D, [5] which, in turn, may contribute to a better absorption of calcium in the body.

Adult people exposing themselves to the sun
Similarly, there are also foods that should be consumed in moderation due to their ability to inhibit the absorption of this mineral. This is the case, for example, of caffeine and alcohol, but also of some healthy foods that contain oxalates (such as spinach, sweet potatoes, etc.). [6]

HOW DO I KNOW IF I HAVE A LACK OF CALCIUM?

If you consider that you do not cover calcium requirements through food, there are nutritional supplements or fortified foods that can help you. Talk to your doctor or a qualified nutritionist, who can provide more information.

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The importance of calcium in the body

Calcium is an essential mineral for nutrition and general health. Learn more about the importance and function of calcium in the body.

Calcium is the most abundant mineral in the body, and is essential for nutrition and general health . The calcium in the body constitutes approximately 2% of the total weight. It contributes to many of the basic functions of the organism.

It is necessary to consume between 1,000 and 1,200 mg. per day for adults and 1,300 mg. per day for teenagers . However, in no case should the 2,500 mg ever be exceeded. per day.



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What are the basic functions of calcium in the body?

Calcium performs a series of basic functions in the body , which allow its functioning, including:

•     It maintains strong bones and teeth , supporting the structure and function of the skeleton. It uses 99% of the calcium in the body for this.
•     The rest of the calcium in the body plays a key role in cell signaling, muscle contraction, blood coagulation and nerve function.
•     It is used by cells to activate certain enzymes and send and receive neurotransmitters during communication with other cells.
•     He is one of the key players in maintaining a regular heart rate.

In addition, calcium in the body performs other key functions, among which are the following:

•     It facilitates the process of contraction of the muscle cell.
•     Assists in the movement of sperm to fertilize the ovule.
•     It is essential for the coagulation of blood.
•     Stabilizes blood pressure.
•     Contributes to the normal function of the brain.
•     It plays an important role in the regulation of the heart rate.
•     It is of great importance for communication between cells.

Foods rich in calcium

Calcium can be found both in foods of animal origin, as in foods of plant origin. Here we have a list of both, so that you incorporate them into your daily diet.

Food of animal origin

This category includes milk and dairy products, and egg yolks. It has been shown that the husks contain even more calcium; even some people consume it in powder. Also meat and fish, preferably canned in oil , such as sardines and mackerel contains calcium.
Vegetarian food

Among the foods of vegetable origin that stand out as those that contain more calcium are:

•     Quinoa, wheat bran and amaranth.
•     Whole grains
•     Vegetables and vegetables , such as garlic, parsley, cabbage in all its varieties, cauliflower, watercress, seaweed, spinach, carrots, dandelion, onions, squash and zucchini, among others.
•     Fresh fruits , such as medlars , apricots, grapes, strawberries, acerola, grapefruit, avocados, persimmons, watermelon, pears, plums and pomegranates.
•     Nuts and seeds, such as flax seeds and pumpkin seeds, chestnuts, walnuts and almonds
•     Do not forget the legumes , such as lentils, alunbias, chickpeas and soybeans.
•     Also vegetable drinks, such as oat milk, rice milk, almond milk or soy milk, among other options.

In your diet choose calcium-rich drinks such as skim milk, drinkable yogurt and fortified with calcium, orange juice and vegetable drinks as an alternative to other drinks.

It is very important to consume calcium, along with adequate amounts of vitamin D , to absorb calcium properly. You should also practice exercise, since it is essential for the health of the bones. Keep in mind you should eat foods rich in calcium, but without adding saturated fat or many calories daily.

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Calcium and vitamin D: important at all ages

The foods we eat contain a variety of vitamins, minerals and other important nutrients that help keep the body healthy. To have strong bones you need two nutrients in particular: calcium and vitamin D.

•     The importance of calcium
•     Calcium deficiency
•     Calcium supplements
•     Vitamin D
•     A complete regimen to combat osteoporosis
•     For your information

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The importance of calcium

Calcium is necessary for the heart, muscles and nerves to work properly, and also for the blood to clot. Insufficient calcium contributes considerably to the development of osteoporosis. Many studies have been published that indicate that inadequate calcium intake throughout life is related to a decrease in bone density and a high rate of fractures. National nutrition surveys reveal that most people do not take enough calcium to grow their bones and stay healthy. It is recommended that you consult the attached chart titled "Daily requirement of calcium intake" to see how much calcium you need.
Daily requirement for calcium consumption Age group or stage of life     Calcium (mg / day)
Source: The Nutrition and Food Committee, Institute of Medicine, National Academy of Sciences, 2010.

• Babies from 0 to 6 months     200
• Babies from 6 to 12 months     260
• 1 to 3 years     700
• 4 to 8 years     1,000
• 9 to 13 years     1,300
• 14 to 18 years     1,300
• 19 to 30 years     1,000
• 31 to 50 years     1,000
• 51 to 70 years, men     1,000
• 51 to 70 years, women     1,200
• More than 70 years     1,200
• 14 to 18 years old, pregnant / breastfeeding     1,300
• 19 to 50 years old, pregnant / breastfeeding     1,000

To find out how you can easily incorporate more calcium into your diet without greatly increasing your fat intake, see the following list of calcium-rich foods.

Selection of calcium-rich foods Food     Calcium (mg)
Source: Surgeon General's 2004 report on bone health and osteoporosis: what it means to you . Department of Health and Human Services, Office of the Surgeon General, 2004, pages 12-13.

• Enriched oatmeal, 1 pack     350
• Sardines, canned in oil, with edible spines, 3 oz (85 g)     324
• Cheddar cheese, 1½ oz (42 g), striped     306
• Milk, skim, 1 cup     302
• Milk shake, 1 cup     300
• Yogurt, natural, non-fat, 1 cup     300
• Soybeans, cooked, 1 cup     261
• Tofu, firm, with calcium, ½ cup     204
• Orange juice, enriched with calcium, 6 oz (170 g)     200-260 (varies)
• Salmon, canned, with edible spines, 3 oz (85 g)     181
• Pudding, instant (chocolate, banana, etc.), made with 2% milk, ½ cup     153
• Cooked beans, 1 cup     142
• Fresh cheese (cottage), 1% fat, 1 cup     138
• Noodles, lasagna, 1 cup     125
• Soft ice cream of yogurt, vanilla, ½ cup     103
• Ready-to-eat cereal, enriched with calcium, 1 cup     100-1000 (varies)
• Cheese pizza, 1 serving     100
• Enriched waffles, 2     100
• Turnip, boiled, ½ cup     99
• Broccoli, raw, 1 cup     90
• Ice cream, vanilla, ½ cup     85
• Soy or rice milk, enriched with calcium, 1 cup     80-500 (varies)

Calcium deficiency

Although a balanced diet helps to absorb calcium, it is thought that the increase in protein and sodium (salt) levels in the diet causes the kidneys to eliminate more calcium. For this reason, excessive ingestion of these substances should be avoided, especially in those people who consume little calcium.

Lactose intolerance can also result in inadequate consumption of calcium. People who can not tolerate lactose do not have a sufficient amount of the enzyme lactase, which is necessary for the decomposition of lactose found in dairy products. To include dairy products in the diet, you can: consume these foods in small amounts, add drops of lactase or take the lactase in the form of a pill. There are also some dairy products on the market to which lactase has already been added.

Calcium supplements

If you find it difficult to consume enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium that you will need from a supplement depends on how much calcium you get from your food. There are multiple calcium compounds on the market, such as, for example, calcium carbonate and calcium citrate, among others. All commonly used calcium supplements have good absorption when ingested with food, with the exception of people who have intestinal disorders.

Calcium supplements are best absorbed when taken in small doses (500 mg or less) several times a day. Many people absorb them better when they are taken with food. It is important to carefully read the labels of calcium supplements to verify that the product follows the standards established by the Pharmacopoeia of the United States of America (USP, for its acronym in English).

Vitamin D

The body needs vitamin D to absorb calcium. Without enough vitamin D, we can not produce enough of the hormone calcitriol (known as "active vitamin D"), which causes not enough calcium to be absorbed from food. When this happens, the body is forced to mobilize the reserves of calcium deposited in the skeleton, which weakens the existing bone and prevents the formation and strengthening of new and strong bone.

Vitamin D can be obtained in three ways: through the skin, with the ingestion of certain foods and through supplements. Vitamin D occurs naturally in the body after exposure to sunlight. Experts recommend a daily consumption of 600 International Units (IU) of vitamin D for people up to 70 years of age. Men and women over 70 years of age should increase their daily intake of vitamin D to 800 IU, which can also be obtained from supplements or foods rich in vitamin D, such as egg yolks, saltwater fish, liver and the enriched milk. The Institute of Medicine recommends that adults do not take more than 4,000 IU per day. However, in some cases where there is a deficiency of this vitamin, doctors may prescribe a higher dose.

A complete regimen to combat osteoporosis

Remember that a diet rich in calcium and vitamin D is only part of the regimen for the prevention or treatment of osteoporosis. Just like physical exercise, sufficient calcium intake is a measure that helps strengthen bones at any age. But these measures may not be enough to stop the loss of bone caused by lifestyle, the consumption of certain medications and menopause. The doctor can determine if, in addition to having an adequate diet and establishing a physical exercise program, you need some medication to reduce the risk of osteoporosis.

The National Information Center on Osteoporosis and Bone Diseases of the National Institutes of Health thanks the help of the National Osteoporosis Foundation in the preparation of this publication.

For your information

In this publication you can find information about the medicines that are used to treat the disease mentioned here. We have provided the most up-to-date information available at the time of its development. It is possible that more information about these medications has emerged since then.

To get the most up-to-date information or to ask questions about any of the medications you are taking, call the Food and Drug Administration (FDA) for free to the United States.

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Benefits of calcium

Calcium is one of those fundamental chemical elements for our organism, especially in regard to the maintenance and strength of bones, being of special importance in the early stages of human development, fundamental to grow strong and healthy .

But the benefits of calcium go beyond the bones, is also essential for dental health, for the prevention of colon cancer , to reduce obesity. And, contrary to what some may think, calcium is necessary from birth to old age. But let's dig a little deeper in relation to calcium and its benefits .



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Calcium in different periods

Calcium is essential in the first years of life both for the development of bones and for the formation of teeth. In the adolescence the contribution of Calcium continues being important since the bones are still in development. During the most advanced ages the bones become more porous, so calcium intake from childhood is a necessary contribution to strengthen the bones .

The problem of osteroporosis , which is a decalcification of the bones, is becoming more frequent in women, especially around the age of 50. This is due to the lack of calcium intake in current diets. There are diets that completely eliminate the dairy and this is not exactly good for our bones and the health of the teeth .

But in addition to foods rich in calcium to benefit from their properties, we must also do so with supplements that allow their proper absorption by the body, such as vitamins D, K2 and magnesium.

Importance of calcium for health

Bone health

Calcium is beneficial, as we have said to have strong bones and prevent diseases such as osteroporosis, arthritis and other diseases that can be very painful and reduce our normal life in a serious way.

Fight obesity

It is also an excellent contribution to prevent obesity in both men and women. This is because if there is any deficiency of calcium in the body, the parathyroid hormone will be generated so that it will tend to obesity.

Prevention of cardiovascular diseases

Calcium intake is also important for the prevention of cardiovascular diseases since adequate levels of calcium provide protection to the muscles of the area and improve blood circulation .

More calcium properties

It is also an excellent chemical element that prevents colon cancer , premenstrual symptoms , maintains blood pressure at healthy levels, helps the transport of other nutrients, and so on.

In short, when talking about the benefits of calcium , we are referring to an essential element for our body, which is why we must attend to the good absorption of this mineral .

Consult with your doctor about the calcium consumption that you make daily and let him advise you on the foods that you should ingest to have the contribution you need.

Did you have any problems due to lack of calcium ? How did you solve it? We await your comments.

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Calcium

alcium is an essential mineral for the organism since it is the most abundant trace element in the body . Calcium, beyond maintaining strong bones, is involved in numerous functions of the body.

This mineral, which is mostly concentrated in bones and teeth , plays an important role in the regulation of heart rate, muscle functions, control of blood pressure and cholesterol, and in various nerve functions.



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The participation of magnesium is necessary when absorbing calcium. The deficiency of one of these minerals can affect the other and vice versa. To avoid calcium deficiency, try to feed on the main sources of calcium, which are dairy products and some vegetables.

Although calcium deficiency may be common in the body, it may be derived from the lack of other essential nutrients. To try to avoid it, you must maintain a healthy and balanced diet.

Benefits of calcium | Calcium deficiency | Recommended daily dose of calcium | Natural sources of calcium

Benefits of calcium

   
Improves bone health

    Calcium helps the growth and maintenance of bones. Along with other nutrients such as Vitamins K and D, calcium maintains bone density and prevents weak bones and possible fractures. In addition, Ara forms hydroxyapatite, the mineral complex that forms bones and teeth to stay healthy and strong.
   
It helps prevent osteoporosis

    Calcium helps strengthen bones. This reduces the risk of suffering from osteoporosis. This disease appears due to bone fragility due to its deterioration and loss of mass.
   
Reduces high blood pressure

    Calcium intervenes in the regulation of heart functions. Its role in the dilation of blood vessels and the nerve functions that it carries out favor the regulation of heart rhythm.
   
Prevents cancer

    Calcium has anticancer effects thanks to its participation in cells. This mineral combined with the intake of Vitamin D reduces the likelihood of suffering cancers such as colon, breast, gastric ...
   
Participate in muscle and nervous function

    The correct intake of calcium helps the cells communicate with each other to give nervous responses that favor the movements of the muscles.
   
Weightloss

    The intake of calcium in your diet can affect the loss of fat due to the body's absorption with food.
   
Maintains dental health

    Calcium is present in the teeth and it is necessary for these to remain in perfect condition. Calcium helps teeth prevent oral diseases.

Calcium deficiency

Calcium is lost daily through hair, nails, skin, urine ... It is impossible to control the loss of calcium, so it is necessary to consume it constantly.

Calcium deficiency is usually common despite the importance of this mineral in the body. Beyond not consuming the necessary amounts of this trace element, calcium deficiency can occur because the body does not absorb other minerals correctly, or by the depletion of minerals at the time of its cultivation.

People who are lactose intolerant, children, and postmenopausal women have the greatest risk of experiencing calcium deficiency. In these cases, the consumption of supplements under medical supervision should be evaluated.
Symptoms of calcium deficiency

The main symptoms of calcium deficiency are the following:

•     Weakness in bones
•     Bone fractures
•     Osteoporosis
•     Problems with coagulation
•     Weakness and fatigue
•     Delay in the growth and development of children
•     Cardiovascular problems that affect blood pressure and heart rate

Recommended daily dose of calcium

The recommended daily dose of calcium comes from consuming dairy foods and green leafy vegetables, mostly. These foods will facilitate obtaining the recommended calcium levels.
If you suffer from a calcium deficiency, consult your doctor to add supplements. Deficiency such as overdose based on supplements is equally detrimental to health.

The recommended daily amount is the following:

    BABIES

•         O-6 months: 200mg
•         7-12 months: 260 mg

    CHILDREN

•         1-3 years: 700mg
•         4-8 years: 1000mg
•         9-13 years: 1300mg

    TEENAGERS

•         14-18 years: 1300mg
•     WOMEN
•         From 19 years old: 1000mg
•         From the age of 50: 1200 mg
•         During pregnancy: 1300mg
•         During the lactation period: 1300mg
•     MENS
•         From 19 years old: 1000mg
•         From 50 years old: 100mg

Natural sources of calcium

What are the richest foods in CALCIUM?

Calcium is a fundamental nutrient, especially at certain times of life. Do you know what foods are those that contribute more calcium to your body?

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Foods with calcium and its benefits

Calcium is a mineral that has many properties. It nourishes bones, prevents osteoporosis and is even muscle relaxant. It is the mineral with greater presence in the body, and the fourth component of the body in greater proportion, after water, proteins and fats.

The total body calcium is close to 1200 grams which is equivalent to say 1.5 to 2 percent of our body weight. Of this, almost 99 percent are concentrated in the bones and teeth; One percent remaining is distributed in the bloodstream, interstitial fluids and muscle cells.



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Calcium has multiple physiological functions, but the most important is the construction of bones. The bones are composed mainly of calcium and phosphorus.

Both its lack and its excess are harmful to health, since it participates in coagulation, in the proper permeability of the membranes and in turn acquires fundamental importance as a nervous and neuromuscular regulator, modulating muscle contraction (including heart rate), absorption and intestinal secretion and the release of hormones.

Sources of calcium

The foods with the highest calcium content are dairy products, nuts, sardines and anchovies; already in smaller proportion it is found in dark greens and vegetables (spinach, Swiss chard, broccoli). The best sources of calcium that come from plants are tofu (if prepared using calcium sulfate, it contains more than four times the amount of calcium than whole cow’s milk). The calcium found in the vegetable, which is not rich in oxalate, for example kale, is absorbed as well or even better than the calcium in whole milk. Some soy milks are also named as a source of calcium.

The absorption of this mineral is affected by the consumption of coffee and alcohol. The lack of vitamin D, lack of hydrochloric acid in the stomach, lack of exercise and stress are also factors that alter the absorption of calcium.

Proteins and calcium

A diet rich in proteins, especially those of animal origin, causes a loss of calcium in the body. The higher sulfur-calcium ratio found in meat increases the loss of calcium in the urine, and a diet rich in meat can cause the demineralization of bones. A report published in 1988 comparing the amounts of calcium excreted in the urine of 15 subjects proved that a protein diet of animal origin caused a greater loss of calcium from the bones in the urine (150 mg / day) than in a protein diet of vegetable origin (103 mg / day). These findings suggest that diets that provide proteins of plant origin, and not those that provide proteins of animal origin, can actually protect against bone loss, and therefore osteoporosis.

Calcium absorption

Only 20 to 30 percent of the calcium in the diet is absorbed. The absorption of calcium can be reduced, since it is mixed with fiber, phytate or oxalate in the intestine. Vegan diets contain more than the average of these substances. It is no longer thought that fiber limits the availability of calcium present in food. Phytate or phytic acid is found in cereals, nuts and seeds and can be combined with calcium making it less absorbable.

Benefits of calcium

•     Calcium protects us from osteoporosis (abnormal formation inside the bone) and is useful in its treatment.
•     Helps dental health, forms enamel, preserves teeth and prevents cavities.
•     It is also a natural tranquilizer that serves to induce sleep.
•     It helps to lower blood pressure and cholesterol by preventing cardiovascular diseases.
•     It participates in the transmission of the nervous impulse and intervenes in the permeability of the membrane. It is also effective in histadelic schizophrenia.
•     Calcium is necessary for the formation of blood clots, prevents colon cancer and keeps the skin in good condition and health.

Deficiency symptoms of calcium

•     The disease characteristic of calcium deficiency is hypocalcemia and causes rickets, osteoporosis, decalcification and growth retardation on bones. The malabsorption of calcium can be produced by excess fats, phosphates or deficiency of magnesium, failure of the pancreas, colitis or diarrhea and immobility. Psycho-emotional tension or kidney failure cause calcium to be lost through urine.
•     Excess calcium is called hypercalcemia and the first symptom is excessive excretion of urine (polyuria) with a marked need to drink constantly and abundantly (polydipsia). Renal calcification and stone formation (accumulation of particles that form a compact mass)
•     The excesses in the nervous level are: depression of the vital forces (asthenia) and psychic fatigue.
•     In the cardiac field: palpitations and risk of cardiac arrest.
•     A digestive level: anorexia, vomiting and constipation.
•     And in general the tissues calcify.

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How to build a Queen-Size bed frame

Building a queen-sized platform for a mattress is not as difficult as you think and is much less expensive than buying one at a furniture store. It does not involve many materials or even a lot of time. You can use the experience of building a queen size bed to build bed frames for all bed sizes in your home.



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• Make sure you have the measurements of the queen mattress that you will place on the bed frame. Queen bed frames are generally around 5 feet wide by 6.5 feet long.
• Establish the exterior structure of the bed frame where you will place the mattress. Place the two boards 5 feet long and 6.5 feet long in a rectangle, standing on the narrowest sides. Screw these 4 pieces together in the 4 corners.
• Place the three boards 4.5 feet long to create the top support system of the bed frame. Starting from the bottom of the frame, place one of the flat boards on its wide side, 1.5 feet up and nail each end of the base of the rectangle. Place the second flat board on its wide side, 3.5 feet up from the bottom and nail each end. Place the third flat board on its wide side, 5 feet up from the bottom and key in place.
• Flip the frame with support boards and, if desired, nail or screw a large sheet of plywood to the frame measurements for additional support. Place the legs made of square pieces of wood, approximately 6 inches high and 5 inches wide in each corner of the frame at the bottom, if desired. This can add a professional aspect.
• Turn over the bed frame. Nail or screw the second sheet of plywood into the top of the three support boards, making sure to attach it to each board, as well as to the frame boards along the edges.
• Sand the wood if desired, and use varnish, paint or dye on the wood. Add a dust hive to match the sheets. Once completed, place the queen size mattress on top of the frame.

Things you will need
2 wooden boards of two by four, measuring 5 feet in length 2 wooden boards in two by four, measuring 6.5 feet in length 3 wooden boards in two by four, measuring 4.5 feet in length Sierra de poder Sierra Power Screwdriver 2 thick sheets of plywood, measured 5 wide by 6.5 feet long Wooden blocks, 6 inches high by 5 inches wide for feet, if desired Sandpaper, if desired Varnishing, painting, dyeing, if desired

Tip
You can decide on the height of your bed using wide boards of wood.

Warning
Always be careful when working with power tools and sharp objects

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How to Repair a Noisy Bed Frame: 16 Steps

There is nothing more frustrating than sleeping badly at night due to the noise of the bed. Luckily, you do not need to spend a lot of money on a new bed frame to end the problem. If you identify the origin of the noise and adjust and lubricate the joints of the bed frame, you can eliminate the noise and go back to sleep peacefully.



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Part 1
Find the cause


    1
    Remove the mattress and the bed base from the bed frame. The base is made of wood and is located under the mattress. Place the mattress and the bed base on the floor. [one]

    2
    Check if the mattress is the one that grinds. You must discard it as the cause of the noise before you start working on the bed frame. Get on the mattress and move around a bit. If it grinds, the mattress is the culprit. [two]

    3
    Check if the noise comes from the bed base. Apply pressure to the top of the bed base and move it. If it makes noise, it is most likely that the problem is the base and not the bed frame. [3]

    4
    Swing the legs of the bed frame and listen carefully. Noise can occur where the legs are attached to the rest of the bed frame, so try to balance each leg. Try to identify the exact place of the noise.

    5
    Move the slats on the bottom of the bed frame. The slats are the wooden or metal tables that go from one side to the other of the bed frame. They are the ones that hold the mattress and the bed base. Apply pressure on the slats to know if they cause noise. [4]
        The friction of wood against wood is often the cause of noise.

Part 2
Stop the noise


    1
    Get the right tools for the part of the bed frame you will be working with. Verify what holds the bed frame together in the area where the noise comes from. If it is a screw, get a screwdriver of the corresponding size. If it's a bolt, you're going to need a wrench.

    2
    Adjust the sounding board. Occasionally, the cause of a noisy bed frame is a simple loose joint. Before disassembling the bed frame, adjust the screws and bolts in the area where the noise comes from. You will know that they are well adjusted when you can not turn them. [5]

    3
    Use a metal washer if you have trouble adjusting a bolt. If you can not fully adjust a bolt against the frame, place a metal washer between the frame and the bolt to fill the excess space. [6]

    4
    Disassemble the board if the noise still persists. With the help of the tools, loosen and remove the bolts or screws that hold the gasket. Thread the loose screws or bolts into a plastic bag so you do not lose them. Separate the two pieces of the bed frame that make up the board. [7]

    5
    Lubricate each component of the board. Apply a lubricant to any surface with both parts of the joint coming into contact, including bolts, hooks or flat surfaces. [8] Try any of the following lubricants:
        Paraffin. It is a type of wax that is sold in the form of a bar, which facilitates its rubbing on surfaces. [9]
        Lubricant WD-40. It is a spray lubricant that is effective in metal bed frames, but ends up drying. [10]
        Candle wax. If you do not get a commercial lubricant, try candle wax. Rub it on the surface as you would with any other waxy lubricant. [eleven]
        White grease or silicone lubricant. Buy white grease or silicone lubricant at the hardware store and apply it to the joint components to control the noise.

    6
    Reassemble the bed frame. Replace all the screws and bolts you have removed and tighten them with the tools. Make sure you adjust them completely to avoid causing more noise by accident.

    7
    Listen carefully to determine if the noise has disappeared. Swing the bed to see if you still hear some noise. If the noise persists, try to identify where it comes from. If the noise originates in a different board than the one you have adjusted, follow the same steps you have done for the other board. If the same joint causes noise, adjust the screws or bolts that hold the joint together a little more.

Part 3
Test a quick solution


    1
    Line the bed frame slats with old clothes. Use shirts or socks that you no longer wear. The fabric will prevent the mattress or bed base from rubbing against the frame and grinding. [12]

    2
    Fill the holes with cork in case you have a wooden bed frame. Check if the bed frame has some space where the mattress or bed base can move and rub against the frame. Place cork in the recesses so that each component of the bed is firmly in place. [13]

    3
    Put a towel under any uneven leg of the bed frame. One leg is uneven when it does not touch the ground. Place a towel in the space between the leg and the floor so that the frame does not wobble and squeak. [14]

    4
    Put a book under the mattress near the area where the noise originates. If it comes from one of the slats, remove the mattress and the bed base and place a book on the noisy ribbon. Replace the mattress and base on the bed frame. [fifteen]

Tips

    If there is a hole in one of the joints that is favoring the noise, apply a strip of felt between the two surfaces that meet and form the joint to fill the empty space.

Zinus Michelle Compack 9-Leg Support Bed Frame, for Box Spring and Mattress Set, Queen

How to make a wooden structure for a bed

If you like DIY and carpentry but you are still a beginner, we are going to show you a piece that will be a challenge for you, but at the same time an easily attainable goal.
The example we present is that of a double bed, but the steps to follow are equally valid for other sizes, such as a single or a child bed, you just have to adapt the measurements conveniently.



Zinus Michelle Compack 9-Leg Support Bed Frame, for Box Spring and Mattress Set, Queen

Steps to build a wooden platform for a bed

1.     Here we detail the steps necessary to make the wooden structure of your double bed. The first is to cut the wooden strips that will make up the upper (horizontal) and lower (vertical) frames of the frame.
2.     We will use the drill to drill the different wooden bands. We will glue them together with glue, and reinforce the joints with screws using the holes we have created previously.
3.     When the two frames have been mounted we will place the vertical inside the horizontal, and we will screw them between them . The next step is to turn over the structure of the bed to proceed to place the mattress. For this operation you may need help, since it is a rather voluminous and heavy structure. Cómo realizar una estructura de madera para una cama
4.     The slatted sheets (parallel to the short side of the bed) rest on three perpendicular wooden strips located on the edges and in the center, which are screwed to the frame that we have already built.
5.     If you want to varnish the wood of the platform, do it now, and when it is dry, arrange and staple the slatted sheets on the three perpendicular slats that you have previously placed. If you are short of budget, you can use cheap slats , but make sure that its surface is soft enough so that it does not tear the mattress.
6.     Once the base is finished, it is necessary to put on the headboard , which in this case has been made with wood from pallets, although it is also a good idea to reuse cuts.
7.     The boards can be varnished in different shades , and when dry they will be glued on a wooden base.
8.     The legs of the headboard (already varnished) will be glued and reinforced with screws to the surface that we have just created.
9.     If you want to finish the piece more, arrange a couple more strips at the top .
10.     Finally, screw the headboard to the horizontal platform , and you will have your bed finished.

Zinus Shawn 14 Inch SmartBase Mattress Foundation / Platform Bed Frame / Box Spring Replacement / Quiet Noise-Free / Maximum Under-bed Storage, Full

Take advantage of the space under the bed

The space left under the bed is appropriate for storing infrequently used items, such as out-of-season clothing or sporting goods.

The space under the bed is an ideal place to place objects that are not used daily and that usually occupy a lot of space in the cupboards. But to preserve their cleanliness, it is convenient to isolate them from dust by using boxes, platforms or wooden crates. This article reviews the objects that should be kept under the bed, tips to make the most of that space and how are the beds prepared for storage .



Zinus Shawn 14 Inch SmartBase Mattress Foundation / Platform Bed Frame / Box Spring Replacement / Quiet Noise-Free / Maximum Under-bed Storage, Full

Objects that should be kept under the bed

The space under the bed , in many cases, is nothing more than a forgotten corner that gathers dust. However, it can be converted into a valuable storage space . Although it is not easy to access, it can be useful as a place to allocate objects such as those listed below:

•     Out of season clothing, such as warm clothing in summer or beach in winter.
•     Blankets, quilts and spare sheets .
•     Sports articles, especially those of stations, from surfboards to skis, but also others that are not given so much use, such as golf clubs, rackets, balls, etc.
• Toys. This is an excellent option for parents: keep things from the children's room in drawers or baskets that, at the end of the day, get under the bed.
• Camping equipment. This category includes tents, sleeping bags, inflatable mattresses, special tableware, lanterns and other objects that are used only when going on a trip. For safety, it is necessary to take care to avoid putting under the bed flammable, toxic substances or that can give off unpleasant odors.
• Photographs. While fewer photos are being printed than before, albums may take up a lot of space and may not be consulted frequently. For such cases, having them under the bed is also a good alternative.

Tips to make the most of the space under the bed

It is important to protect, especially from dust , things that are stored under the bed. It is a place of difficult access and, therefore, also of complicated cleaning , for which it will have to wrap them or store them in covered compartments. Otherwise, when needed, they will be covered in dust and require a laborious hygiene, or may even be unusable.

To store and protect objects stored under the bed, you can use any of the following systems:

    Cardboard boxes. They represent the most economical option, but can be short-lived. In any case, it is best to choose the firmest and most resistant ones and do not overload them, to prevent them from becoming deformed or broken. If even under the bed are visible, a good alternative is to cover them with special designs, to integrate them into the decoration of the room. If the walls are papered , you can use the same paper or at least the same motif for the boxes.

    Wicker baskets add warmth to the bedroom decoration, but they accumulate a lot of dust

    Wicker baskets. They are more resistant than cardboard and also provide a touch of warmth in the bedroom decoration. On the other hand, they accumulate a lot of dust in the interstices of the fabric that later is difficult to clean .

    Wooden drawers. In many bed models, the wooden drawers are incorporated into the structure, ready to take advantage of this space. If the bed does not have these drawers, they can be custom-made in a carpentry shop. It is convenient to look for the most suitable size for each need, since if they are very small space can be wasted, but if they are very large they can be too heavy and difficult to move when they are full. As for the length, it is appropriate that they are long enough to take advantage of the surface of the bed and that it is accessed without problems from both sides.

    Storage modules. They adapt to each type of bed and come in different colors and materials, such as wood and plastic. There are also different models, with sliding covers, folding, etc. They are very practical and simple to clean.

    Plates with wheels. They are a creative alternative for storing everyday objects, since it is a mobile surface. It can be very practical for objects that lack a fixed location, such as shoes, bags or children's toys.

Beds prepared for storage

Numerous models of beds that are commercialized are already designed in a special way for storage. There are classic drawers accessible on both sides of the bed and also with folding elastic system, which allows the mattress to be lifted easily (through pneumatic systems) as if it were a lid to store what you want underneath. This folding system extends the possibilities, since it makes it possible to store large objects with much greater comfort, and has the additional advantage of protecting its interior from dust and dirt from day to day.




Tricks to clean dirt from under the bed

Cleaning the dirt from under the bed can be tedious or complicated depending on the space available in your room, the characteristics and dimensions of the bed or the time it takes to undertake the process. It is not worth waiting too long, because otherwise, dust, germs and bacteria that can aggravate processes such as asthma or be harmful to people with allergies, as well as unhygienic will accumulate.

Tips for cleaning dirt from under the bed

•     If your bed is normal and without any object under it, it is appropriate to pass a broom and scrub the floor every week. If there is enough dust, hair or accumulated dirt we advise you to use the mop.
•     If you have a bed with canapé or drawers, excellent storage solution, cleaning is a bit more complicated. The space below it can become a nest of dust. We advise you to pass a dryer at a cold temperature so that the lint leaves on the side, passing the mop afterwards. Do it with the windows completely open to try to remove the dust.
•     An essential recommendation is to have a canopy completely glued to the floor, without legs so that no lint and dust specks are introduced so easily.
•     You can use a vacuum cleaner, or as an alternative, a very long, extendable duster or the broomstick with a moistened cloth and tied with elastic bands to reach the most difficult parts.

Bronson CoQ10 100mg (CoEnzyme Q-10), 300 Softgels

Antioxidant and anti-aging water

Antioxidants and Health

Benefits

Our HEALTH is the balance between OXIDATION and ANTIOXIDANTS

If free radicals tip the balance towards oxidation, oxidative stress occurs, which is the cause of most diseases and premature aging.

Drinking hydrogenated water helps to lower the level of oxidation of our body, tilting the balance on the side of health.



Bronson CoQ10 100mg (CoEnzyme Q-10), 300 Softgels

• FREE RADICALS appear because part of the oxygen we breathe becomes REACTIVE OXYGEN that oxidizes us.
• Oxidation is the cause of AGING and most DISEASES .
• Hydrogenated water is ANTIOXIDANT and reduces oxidation.

Free radicals
Our cells need oxygen to convert food into energy. In this process some oxygen molecules lose an electron, which they try to recover by stealing it from our cells, oxidizing them. We call this reactive oxygen free radicals. When a cell is oxidized by free radicals it can die or reproduce with defects, leading to premature aging and diseases.

Antioxidants
They cede electrons to free radicals and neutralize them. Our team injects electrons to water, by means of hydrogen, making it antioxidant. The electrons have a negative charge and the sum of all of them is what the antioxidant potential meter (ORP) indicates , which is measured in millivolts (mV) . The electrons stay in the water "MOUNTED" on the hydrogen atoms.

We generate excess free radicals due to:

•     Bad diet
•     Pollution
•     Stress
•     Preservatives and chemical colorants
•     Tobacco
•     Alcoholic drinks
•     Side effects of medications
•     Viral and bacterial infections
•     Sun and other ultraviolet rays
•     Age, since we generate less antioxidant enzymes

Hydrogen
The hydrogen dissolved in the water is harmless . More than half of our body is hydrogen. When hydrogen has no electrons, it is attracted by oxygen and thanks to this, water (H2O) is formed.
When we give hydrogen its own electrons, it separates itself from oxygen and ceases to be water. It stays mixed with water, with its own electrons . Hydrogen is a gas and tends to evaporate. When it evaporates, it carries its electrons with it. Then the water stops being an antioxidant and has a negative electric charge.

What are free radicals

They are unstable molecules of oxygen, which lack an electron, which steal from our cells, causing diseases and premature aging .

Hydrogen® injects electrons into the water by injecting hydrogen, giving it an antioxidant electric charge . Water enriched with hydrogen donates its electrons and neutralizes free radicals .




Antioxidant juices | benefits of juices.

The benefits offered by antioxidant juices are many and varied and all positive to help our health is in perfect condition, antioxidants are essential to preserve our health and help us in the fight against free radicals, they are famous for cause premature aging and certain types of diseases. To stock up on this type of fuel, fruit juices are a very smart decision.
Our body naturally produces free radicals, and this phenomenon is a vital defense, these natural compounds accelerate the aging of our cells and even sometimes are the cause of serious illness if they are in excess in our body. To try to counteract the devastating effects caused by free radicals, we must do so with the antioxidants that nature offers, fruits and vegetables are possessing large amounts of natural antioxidants. Why not put an antioxidant juice in our diet?
The fruits that contain the largest number of antioxidants are exotic fruits or red fruits. So we can eat unrestricted fruits of the type of kiwi, guava, mango, orange, pink grapefruit, lychee or pineapple, this was said by Dr. Serge Rafal, author of the book "antioxidant power" in general we must choose the ripe fruit This being ripe will be easier for us to digest, we told what was previously said by Dr. Serge Nadal, we would add the red fruits, these fruits are full of lycopene, this component is what gives this color so characteristic to these fruits, fruits Like the pomegranate, the raspberry or the blueberries, they contribute to our organism a powerful amount of antioxidants, the lycopene is the greatest natural antioxidant of which there is evidence.

The best 5 antioxidant juices

If you are wondering which are the fruits with more antioxidant power we present the five antioxidant juices that we think have more antioxidant power, by adding these good foods to our diet we will be giving an extra boost of antioxidants to our body.

Strawberry antioxidant juice:

By taking a strawberry juice, we will be adding to our body a high antioxidant capacity, strawberries contain a large amount of anthocyanin, this is a unique flavonoid that acts potently against inflammatory conditions, (asthma, atherosclerosis, arthritis ...).
The composition of the strawberry also adds large amounts of potassium, this acts to improve diuresis and helps us to detoxify the body, helps improve blood pressure and acts directly on our muscles.
The strawberries contain large amounts of folic acid, this acid helps us to keep our memory in good condition since the consumption of this juice will help us to improve our
concentration and help our brain process information.

Antioxidant juice of green tea:

The juice of green tea is a juice that contains a large amount of antioxidant compounds that are very beneficial to fight against free radicals and thus fight against premature aging.
The active principles responsible for the antioxidant activity of this plant are polyphenolic compounds (more than 3% of its composition), we find three types: flavonoids, catechins and tannins.
Among the flavonoids we find Kemferol and myricetol,
Green tea has a great and well-deserved fame in traditional medicine, this is thanks to its extensive chemical composition, many studies have revealed that the most frequent polyphenols found in green tea catechins, are even more potent than vitamins of type C E In the fight against free radicals, this helps us to stop the advance of premature aging and some degenerative diseases that are associated with aging.

Carrot antioxidant juice:

The carrot is known the great power it has to help us tan in summer and it is very helpful to keep our eyes in perfect condition, but what most people do not know is the high amount of benefits that the consumption of Carrots contributes to our body.
The usual consumption of carrots will provide a large amount of vitamins (A, B, C and E), minerals and what we are treated in this post a great compound of antioxidants such as lutein, lycopene, carotenes, zeaxanthin and xanthophyll.
These compounds help our body in different facets, including reducing arthritis or keeping our eye system in top condition.

Blueberry antioxidant juice:

Surely you have heard about the innumerable antioxidant properties that cranberry juice offers us, this is due to the high concentrations of flavonoids that we find in this fruit, especially those found in greater quantities in blueberries (many more than reds). ), this gives astringent properties due to the high concentration of tannins found in this fruit, this gives them antidiarrheal, antiseptic or hypoglycemic effects.
As for the nutritional composition of cranberry, these do not contain fat, sodium, or cholesterol, on the contrary are rich in vitamins and fiber, a good source of potassium, provitamin A, magnesium and only gives us 30 calories per 100 grams of fresh cranberry.

Pomegranate antioxidant juice:

For the end we leave the juice of pomegranate , the juice of this fruit is the juice that more antioxidant properties gives us, this is thanks to its composition, it is worth mentioning two compounds:
Punicalagina: punicalagina are large molecules found in pomegranates, they have a great antioxidant capacity, this capacity is increased when metabolized with other compounds (urolitins, ellagic acid), the antioxidant value of these compounds is up to three times more than red wine or green tea.
Punic acid: this acid is also known as Omega 5, is an acid that is only obtained by cold pressing the seeds of the pomegranate, omega 5 is a type of conjugated linoleic acid, the word conjugate has to do with the disposition of the double bonds in the fatty acid molecule.
The punicalagins found in pomegranate juice have been shown in different studies that help reduce inflammation, this is one of the main causes of many deadly diseases.
In different studies there is preliminary evidence that the action of pomegranate juice can be very useful for men who may suffer from prostate cancer, since according to these studies the consumption of pomegranate juice can inhibit the growth of cancer.
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