Calcium at midlife.If you're like many women, chances are you're shortchanging your body of calcium. According to recent nutrition surveys, adult females in all age groups don't meet their daily requirements. [ILLUSTRATION OMITTED] After age 40, women lose bone at a rate of about one percent per year. Within the first five years after menopause, women lose bone two to six times faster than premenopausal pre·me·no·paus·al adj. Of or relating to the years or the stage of life immediately before the onset of menopause. premenopausal adjective women do--up to a maximum of 20 percent, making them susceptible to osteoporosis. Then, between ages 55 and 60, bone loss returns to one percent per year. If your diet lacks calcium, your body removes the mineral from your bones to keep your blood calcium blood calcium, n the level of calcium in the blood plasma, generally regulated by parathyroid gland activity in conjunction with the degree of calcium ingestion, absorption, use, and excretion. Normal value is 8.5 to 11.5 mg/100 ml of blood serum. level constant. Calcium enables our muscles to contract, regulates our heartbeat and ensures proper blood clotting blood clotting, process by which the blood coagulates to form solid masses, or clots. In minor injuries, small oval bodies called platelets, or thrombocytes, tend to collect and form plugs in blood vessel openings. and wound healing wound healing Physiology The repair of a wound Steps Inflammation, repair and closure, remodeling, final healing; repair of incisions may be either simple–'clean' wounds with little loss of tissue heal by 'primary intention', or 'dirty' wounds heal by . Research also suggests that an adequate calcium intake may help lower high blood pressure and prevent colon cancer colon cancer, cancer of any part of the colon (often called the large intestine). Colon cancer is the second most common cancer diagnosed in the United States. . WHAT YOU NEED The Osteoporosis Society of Canada recommends that women aged 50 and older get 1500 milligrams of calcium each day. That translates into five dairy servings. Rarely do I see women in my private practice who achieve this goal. Dairy products are the best calcium sources because they contain high amounts that are well absorbed by the body. And if you drink fluid milk or a calcium-enriched soy beverage, you're also getting vitamin D vitamin D Any of a group of fat-soluble alcohols important in calcium metabolism in animals to form strong bones and teeth and prevent rickets and osteoporosis. It is formed by ultraviolet radiation (sunlight) of sterols (see steroid) present in the skin. , a nutrient that helps the body absorb calcium (yogurt and cheese do not contain vitamin D). Cooked (not raw) vegetables also provide some absorbable calcium. CHOOSING THE BEST CALCIUM SUPPLEMENT If you're not getting enough calcium from food, you should take a supplement. Calcium carbonate calcium carbonate, CaCO3, white chemical compound that is the most common nonsiliceous mineral. It occurs in two crystal forms: calcite, which is hexagonal, and aragonite, which is rhombohedral. and calcium citrate calcium citrate Cal-Citrate-225, Cal-Citrate-250, Citracal, Citracal Liquitabs, Citrus Calcium Pharmacologic class: Mineral Therapeutic class: Dietary supplement, electrolyte replacement agent are the two most common supplements available. Look for the amount of elemental calcium on the label, which corresponds to your daily intake. Calcium carbonate pills usually provide 500 mg of elemental calcium; calcium citrate 300 mg. ABSORPTION IS KEY Supplements come in all shapes and sizes: tablets, chewables and liquids. Effervescent ef·fer·vesce intr.v. ef·fer·vesced, ef·fer·vesc·ing, ef·fer·vesc·es 1. To emit small bubbles of gas, as a carbonated or fermenting liquid. 2. To escape from a liquid as bubbles; bubble up. 3. calcium supplements may be absorbed more effectively since they start disintegrating before they reach your digestive tract. Be sure to choose a calcium supplement with vitamin D added. Calcium supplements are best absorbed when taken with a meal. Don't take more than 500 mg of supplemental calcium at one time because your body can't absorb any more. CALCIUM AND MEDICATIONS If you're taking a bisphosphonate medication for osteoporosis (Fosamax, Didrocal) or Synthroid for hypothyroidism hypothyroidism: see thyroid gland. , take your calcium pills at separate times of the day since the mineral can interfere with the absorption of these drugs. If you're taking drugs that reduce stomach acid secretion, you're better off taking calcium citrate since it requires less stomach acid for absorption than does calcium carbonate. Best foods for calcium Milk, 1 cup 250 ml 300 mg Cheese, cheddar 1.5 oz 45 g 300 mg Yogurt, fruit bottom, 3/4 cup 175 ml 250 mg Soybeans, 1 cup cooked 250 ml 175 mg Soy beverage with calcium, 1 cup 250 ml 330 mg Baked beans, 1 cup 250 ml 150 mg Tofu, raw firm, with calcium, 4 oz 125 ml 260 mg Salmon, 1/2 can drained (with bones) 225 mg Sardines, 8 small (with bones) 165 mg Broccoli, 1 cup cooked 250 ml 94 mg Bok Choy, 1 cup cooked 250 ml 158 mg Collard Greens, 1 cup cooked 250 ml 357 mg Almonds, 1/4 cup 90 ml 100 mg Orange, grapefruit juice with 250 ml 300-360 mg calcium, 1 cup Leslie Beck is a registered dietitian and author of Leslie Beck's Nutrition Guide to Menopause (Viking Canada, 2003). Visit her website at www.lesliebeck.com |
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