Calcium - It
Does a
Body Good!!
Osteoporosis is a crippling and disabling
condition,
associated with a high
rate of death among elderly women and some elderly men. 8 million women
and 2 million menhave osteoporosis. It causes 1.5 million fractures
per year, typically involving the spine and it's vertebra, but also
involving
the hip, wrist and forearm. 50% of all caucasian women 50 years old and
older can be expected to have an osteoporotic fracture. In addition to
the
above, 18 million more Americans have low bone density, also known as
osteopenia.
It is never too late
to do something
about osteopenia or osteoporosis. Prevention, though, is the key. We
all
know that we should be getting adequate amounts of calcium in our diet
and/or
with supplements, and we also know exercise is paramount. The question
is,
what are we doing about it? Many of us are not doing much or doing
enough. Less than 33% of women ages 18 to 34 have adequate calcium
intake on the
average per day. After the age of 35, less than 25% of women are
getting
adequate amounts of calcium in their diet. Two thirds of women in our
country
are not getting enough calcium! Even more are not exercising.
Prevention of osteoporosis is simple
There are
four factors which influence bone strength.
The
first, which is uncontrollable, is the type of skeleton you
have. This is influenced by your gender (women generally have lighter
bones than men), genetics (what you inherit from your parents), and
race. Women who are from Northern European descent with fair
complexions or from
Asian descent tend to have smaller bone structures to begin with and
have
a higher risk. The other three factors you can control.
The most
important factor affecting bone development is weight-bearing
exercise
. Lack of exercise and immobilization cause loss of bone mass. If you
are
bedridden for an extended time due to illness, you will lose bone mass
during
that time. If you drive everywhere, sit at a desk all day and get no
exercise,
your bones will also become weaker over time. It is important to
exercise
30 to 60 minutes 3 to 5 times a week over a period of years. And the
exercise
must be weight-bearing, such as walking, jogging, dancing,
aerobics,
weight-lifting, cycling and strength training, such as weight-lifting
for
arms, upper spine, and upper body bone density.
The third
factor is the amount of calcium in
your
blood stream. Your body needs calcium for other purposes in addition to
building bones. Among other functions, it helps your muscles contract
and it is essential
for digestion. If your body doesn't get enough calcium in your diet, it
takes what it needs from your bones. Increased calcium intake is then
necessary
to replenish what was taken.
The
fourth factor is the amount of estrogen your
body
produces. It is not known yet how or why estrogen affects bone loss,
but when you
stop producing it (either naturally or due to surgical removal of your
ovaries),
you begin to lose bone mass relatively rapidly. Estrogen replacement
therapy
is one way to prevent this substantial bone loss.
You need different amounts of
calcium as you age
The strength of bones
depends on their mass and density. It depends on the amount of calcium,
phosphorus and other minerals. The lower the mineral content, the less
the
strength of the bones. The less the strength of the bones, the greater
the
risk of fractures.
Bone turnover is dependent on the amount
of new bone
made and
the amount
of old bone broken down and lost. A full cycle of bone turnover takes 2
to 3 months. When you are young, the body makes new bone faster than it
can break down old bone, therefore, when you are young your bone mass
increases. Women reach peak bone mass in their mid-30's. After this you
lose slightly
more than you gain, at a rate of 0.3 to 0.5% a year. A deficient diet
that
has insufficient amounts of calcium, vitamin D will accelerate this
process.
At menopause, with a decreased amount of
estrogen, bone
loss
accelerates
to a rate of 1 to 3% per year. At age 60 this bone loss slows down, but
still continues. At older ages, women may have lost between 35-50% of
their
bone mass, and men between 20-35%.
It is important to develop strong healthy
bones with
dense
mass while
your bones are still growing in your first 40 years. After 40, it's
vital
to continue exercise and adequate calcium intake to keep your bones
strong.
Increasing calcium in your diet
Skim milk is an excellent
source of calcium, but if you don't like milk, don't worry! The good
news
is calcium comes in a variety of foods. Calcium enriched orange juice,
non-fat
yogurt, cheese, and canned salmon are also excellent sources of
calcium. If you'd like to know more, call us for a free refrigerator
magnet with
a much longer list.
In addition to eating more of these foods,
it is also
important to watch
the amount of meat, coffee and soda you consume. Protein and
phosphorous
(in meat) and caffeine increase the loss of calcium in urine. Smoking
and
excessive alcohol consumption also increase loss of bone mass.
The best way to get an adequate intake of
calcium is to
eat a
wide variety
of foods from the Four Food Groups daily. For some of you, calcium
supplements
may also be recommended. There are several different kinds of
supplements,
each with its own advantages, disadvantages and potential side effects.
(Calcium citrate is currently recommended because it is easiest to
absorb.) Before you begin taking a calcium supplement, we strongly
encourage you
to speak to one of us first. We can help you determine which
supplement,
if necessary, is most appropriate for you to take.
Don't look at calcium supplements as the
easy way out.
It is
healthier and more effective to develop good eating habits.
Start prevention NOW!
Strong
bones and osteoporosis
prevention take a life-long commitment, beginning in childhood.
However,
it's never too late to improve the health of your bones. Whatever your
age,
you can still make a difference. Begin increasing your calcium intake
and
start exercising today! If you need help getting started or
have
any questions, call our Advice Nurse at 703-680-5327 extension 235 or
set up an appointment
today. We're glad to assist you in any way.
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