.....Calcium is the most abundant
mineral in the human body. Its major role is one of structure
and about 2 to 3 pounds of calcium will be found in the bones
and teeth of an average adult. A smaller percentage will also
be used to maintain healthy cellular metabolism, smooth muscle
function, strong hearts, blood clotting and calm nerves.
..... Calcium, as it turns out,
also happens to be of one of the top mineral deficiencies
in our modern diet and is more often prevalent in women. Osteopenia
and osteoporosis awareness is growing and seems to be almost
synonymous with menopause. While many dietary and lifestyle
factors can contribute to bone loss, the rapid loss associated
with menopause can be attributed to a decline in estrogen
production. Estrogen is essential for calcium absorption.
..... Prevention is the best
approach to combating excessive bone loss. Ideally, this should
begin in our childhood. Osteoporosis does not just limit itself
to middle aged menopausal women. There is evidence now that
over-consumption of carbonated, caffeinated and high sugar
soft drinks is putting our children at risk too. Add to this
a poor diet [processed foods] and sedentary lifestyle [Nintendo
mania] and you have a recipe for a calcium deficient child.
One that is likely to experience muscle cramping, sleep problems,
emotional problems and much more.
..... We need to build and maintain
a strong bone mass in our youth until we reach our peak bone
mass in our mid to late thirties. This can minimize the impact
of normal bone loss in our later years especially when combined
with a nutrient rich diet and an active lifestyle. This is
the ideal, but it is never too late to adopt a preventative
approach to life.
.....There are many factors that
can increase your risk of accelerated bone loss. Calcium deficiency
is the most obvious. Calcium is a major component of bone
but it also depends on adequate vitamin D, magnesium, essential
fatty acids and phosphorus for optimal absorption and utilization.
The best sources for calcium will come from a well balanced
diet rich in a variety of high calcium foods. While one 8
ounce |
serving
of cow's milk will supply about 300 mg of calcium, it is
possible to derive plenty of calcium from non-dairy sources.
.....Calcium supplements can
help to support a well balanced diet but there is some debate
as to how much calcium is actually being absorbed. It is
also important to note that all supplements are not created
equal. Beware of the popular antacid approach to supplementation.
These antacids [calcium carbonate] decrease the gastric
juices of the stomach that are required for the absorption
of calcium! As we age, our production of digestive juices
[hydrochloric acid] naturally decreases so supplemental
digestive enzymes may be of benefit to some of the older
population. Calcium citrate is one of the easier forms to
assimilate and a good formula will include vitamin D, phosphorus
and magnesium. Calcium supplements work best in smaller
doses divided throughout the day.
.....Just as important as our
calcium intake is our calcium excretion rate. Cigarette
smoking, alcohol, salt, high-protein diets, phosphates,
carbonated drinks, diuretics and caffeine found in soft
drinks, coffee, tea and chocolate all help to rob the body
of calcium. High oxalic foods that can interfere with calcium
absorption include beet greens, rhubarb, spinach and peanuts.
Too much wheat bran can also interfere with absorption.
.....In combination with dietary
measures, regular weight bearing exercise has been shown
to prevent and even reverse bone loss. Studies have shown
that our bones are much thinner than our ancestors. They
had no need of exercise equipment when physical labour was
involved in all aspects of living. Thanks to modern appliances
and vehicles, we now need to take time out of our busy schedules
to go to the gym! We are evolving into a much weaker race.
Walk, jog or set up a weight training program and your bones
will benefit. Think about it next time you drive to the
store for your groceries! Good Health to You.
Written
by: Darlene Booth, R.N.C. in Quadra Island, B.C.
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