This article was originally published a number of years ago and with the new studies linking calcium supplementation with heart disease it is advisable for readers to consult with their health care providers.
When I broke my ankle while rock hounding a few years ago the doctor insisted on a bone density test to make sure that the fracture was not a result of osteoporosis. Thankfully it was not. I was in my mid-forties at the time and my physician sat me down and we had a serious discussion about the important role calcium plays in our bodies. After doing some research on the subject I was rather amazed to discover that calcium does a lot more than just building healthy bones. Like most kids drinking milk in the formative years was something we all parents encourage their children to do. But something is occurring between those years and the ones that follow. Somewhere along the line our bodies are becoming deficient in this important little mineral that pays such big dividends. Research at The Center for Disease Control reported that an astounding 78% of women over 60 are deficient, and most are getting less than half the recommended intake. Each year millions of North Americans, most of them white postmenopausal women suffer bone fractures due to osteoporosis. Elderly men (about one in eight) are also affected.
Other studies have revealed that calcium in the diets of most adults is below the basic daily requirement of 800-milligrams. Statistics reveal that the average woman over forty-five consumes only 450 milligrams of calcium daily and 60% of 16 year old boys are also showing signs of calcium deficiency. This creates a problem because diseases like osteoporosis (normally associated with the elderly) actually begin decades earlier, and provides no symptoms to flag that there might be a problem. A deficiency of as little as fifty milligrams of calcium a day over a twenty year period can lead to osteoporosis later in life. The rather alarming thing about these statistics is that few people comprehend the devastating effects calcium deficiency has on other body systems besides the skeletal.
Many body-systems need calcium
Discovering how versatile this under-rated mineral is quite compelling. Contrary
to what many people believe, bones are fluid, not solid, immutable structures. Bone minerals, like calcium are continually being removed and added to bones throughout the body in conjunction with hormones and vitamin D. Whenever blood levels of calcium fall below normal, some of it is removed from the bones to make up the difference. When dietary calcium provides extra calcium, some is added back to the bones. Prolonged deficiencies will eventually lead to a net loss of bone calcium, which leads to many other health problems beyond structural support, formation and endurance of bones and prevention of osteoporosis.
New findings in the calcium connection reveal that it supports the body in more ways than was previously understood. Calcium works in a cohesive and catalytic fashion. The brain needs it to function; nerves and muscles use it to fire and contract. Anyone who has suffered from the painful muscle cramps or the nighttime “charley- horse” knows that one. Calcium, tri calcium phosphate and calcium carbonate, comprise a part of the tissue fluids around nerves and nerve endings. Calcium ions maintain proper electrical potential balance and enable the “electrical” messages of nerves to travel properly and react with muscle tissue.
Inadequate intake of calcium can also affect the heart and blood coagulation and also plays a part in how cells communicate with each other. Messaging systems constantly exchange information through “bridges” which are called ‘calcium channels.’ Calcium acts like a messenger between cells and prevents them from dividing unnecessarily. New findings indicate that hyperplasia (overgrowth of tissue) may be physical evidence of a breakdown I communication among cells.
On-going studies have also revealed that when calcium in the fluid around cells drops, rapid advancements in cell development can create aggressive killer cells that may lead to the development of cancer. Findings reveal that this frequently occurs long before cancer is present. When calcium levels remain stable the cell division commonly seen in cases of cancer does not normally occur.
This growing body of information makes it apparent how essential calcium is for the whole body. While 99% of calcium is found in bones and teeth, the remainder is an important constituent of all protoplasm and body fluids. It is essential for all cellular activities such as normal permeability of cell membranes, excitability of muscles, nerve activity, and blood clotting. Understanding its importance in supporting the body makes it of critical importance for health and longevity.
The challenge of maintaining calcium stores
Even though this valuable mineral is needed by so many parts of the body calcium levels are difficult to maintain. Much of the calcium we eat is often unusable because of calcium blockers that interfere with its absorption. Studies show that high protein foods
reduce the amount of calcium absorbed. Whole grains contain a substance that binds the calcium and prevents its uptake. North American diets lean towards processed and high protein foods such as meat, fish, and poultry. These foods are high in phosphorus and interfere with the body’s ability to assimilate whatever calcium it does have to work with. Without adequate amounts of vitamin D and an awareness of foods that bind calcium—it may not be properly assimilated. Calcium robbers such as smoking, coffee/caffeine, sugar, alcohol, salt, carbonated drinks, diuretics and aluminum containing antacids have become staples to many caught in the fast-food way of eating.
Many of the findings have clearly shown that osteoporosis is not a disease of calcium deficiency alone. This is proven by the fact that countries with the lowest calcium intake have the least amount of hip fractures, while countries that consume large quantities of dairy have the highest rate of hip fractures. Once deficiencies are detected through a bone density scan or a diagnosis of osteoporosis, the real challenge begins. Without treatment, it is very common for women to lose 1 to 3 percent bone density each year after menopause. Many health-conscious women are reluctant to begin hormone replacement therapy, even though many doctors still believe it is the best intervention.
It is well known that estrogen treatment within the first few years of menopause can delay or even prevent bone loss. However, new research indicates that drug intervention is not always the solution. It is now understood that continued use of estrogen not the only way to prevent fractures. More recent findings and follow-up to those who have had estrogen replacement have shown that once estrogen replacement ceases bone density diminishes as rapidly as it does during menopause. Many new programs encourage patients to improve lifestyles and start an intervention program later in life. By starting on HRT or intervening with the drug Fosamx later in life, there is a higher probability of the patient staying with the program. With this approach there will be greater protection against fractures at a stage in life when protection for the bones is really needed.
Researchers from the
Dietary and Lifestyle Changes
With this information coupled with osteoporosis prevention; it is clearly evident that we need to find ways to maintain calcium stores. Lifestyle changes have definitely been proven to influence outcomes. A diet that reduces known calcium robbers in combination with calcium rich foods allows for maximum calcium absorption. Vitamin D, which we get from sunlight, is essential. Fifteen minutes exposure to sunlight (without sunscreen to absorb Vitamin D) twice a week is necessary for people in their forties. Studies show that for those over 65 exposures should be increased to an hour. If this is not possible, then supplementing the diet with calcium, magnesium and 400 IU of Vitamin D will be helpful.
Other options such as aerobic and weight-bearing exercise (walking, jogging, and biking) not only improves bone health, but other body systems as well. It is important to include weight training in any exercise program. Strong muscles help to prevent falls later in life as does yoga, tai chi, and flexibility exercises. In terms of diet, vegetarians and vegans cut their risk of osteoporosis in half. For those who do not want to eliminate animal protein from their diet it is vitally important to eat plenty of whole grains, fruits and vegetables. Soy products such as tofu, tempeh and miso are rich in calcium. Salmon and other fish including the skin and fat raise the good HDL’s in the blood and should be eaten 1-5 times per week.
Bok Choy, broccoli and other leafy green vegetables, pumpkin, sweet potatoes, help maintain calcium stores. Defatted soy flour, peanuts, fat free (skim milk) powder can be added to yogurt, cereals, muffins, puddings to increase the magnesium and calcium content. Salad dressings and dips made with non-fat sour cream and yogurt provide calcium rich nutrients. It is preferable to obtain calcium from foods rather than by supplementation. Most researchers feel supplementing with pills should be the last resort. Too much calcium supplementation can lead to gas, nausea, and vomiting and kidney damage. Kidney stones are high in oxalate, but the calcium found in foods may bind the oxalate before it can be deposited as a stone.
So the positive benefits gained from improving our lifestyles though exercise and eating calcium rich foods that taste great as well can go a long way to preventing and reversing heart disease, cancer and dementia while keeping our bones healthy and strong. 1,000 to 1,500 milligrams of calcium should be consumed every day. Who would have thought our mothers and grandmothers were so ahead of their time in emphasizing the importance of calcium rich diet! This convincing research shows that simply by making sure there is enough calcium in our diets it is possible to live a healthy, active life throughout our advancing years!
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