| Osteoporosis is a common disease. In | | | | for calcium absorption. Vitamin C is one |
| America, it affects approximately one in | | | | calcium enhancer. But more importantly, |
| nine. That works out to 28 million people, | | | | Vitamin D is vital for calcium being |
| with of them being women over middle age. | | | | transformed into a usable form by increasing |
| While some bone loss is inevitable as we age, | | | | calcium absorption in the small intestines |
| there are precautions we can take to protect | | | | and retention by the kidneys. |
| our bones and reduce bone loss and the risk | | | | |
| of developing osteoporosis. | | | | There are trace elements that enhance calcium |
| | | | absorption. Boron maintains calcium and |
| Osteoporosis is a disease in which the bones | | | | magnesium levels by aiding the body in it's |
| become weak or brittle and are much more | | | | synthesize with both estrogen and vitamin D. |
| prone to breaking. If not prevented or | | | | Silicon is also important. Silicon helps to |
| treated, it can lead to easily broken bones, | | | | support calcium in the maintenance and growth |
| especially that of the wrist, hips and spine. | | | | of bones and joints. |
| | | | |
| According to the Centers for Disease Control, | | | | Estrogen plays an integral role in the body's |
| 90 percent of American women are calcium | | | | use of calcium. Estrogen both increases |
| deficient on a daily basis. Being deficient | | | | calcium absorption and decreases its urinary |
| in calcium puts you at risk for gum disease, | | | | excretion. |
| menstrual cramping, depression, insomnia and | | | | |
| down the road it can lead to osteoporosis. | | | | Exercise is one of the most important things |
| So it is clearly important for us to be aware | | | | that can be done to reduce the risk of |
| of how much Calcium we eat. We need to try | | | | osteoporosis. Bones grow stronger with |
| and eat more foods rich in calcium and add | | | | physical stress. Weight bearing exercise is |
| calcium to the diet as supplements. | | | | the most important form of exercise to |
| | | | protect your bones. A study by the Mayo |
| Some of the foods which are rich in calcium | | | | Clinic found that women who exercise twice a |
| are dairy products of nearly all kinds, | | | | week have denser bones than those who |
| greens such as turnip, bock choy, mustard and | | | | exercise once a week, which in turn have |
| broccoli, oysters, blackstrap molasses, | | | | denser bones than those who never exercise at |
| almonds and even some mineral waters. | | | | all. Even sedentary postmenopausal women |
| | | | increased bone mass by 5 percent after nine |
| It is important to note that some of the | | | | months of an exercise program and a |
| foods we eat have natural inhibitors to | | | | high-calcium diet. |
| Calcium absorption. Foods like spinach, | | | | |
| sorrel, rhubarb, and dandelion greens contain | | | | We can conclude that if you want protect your |
| oxalic acid which binds to calcium to form | | | | bones, exercise and proper diets and |
| calcium oxalate, which is indigestible. | | | | supplements will be important for your |
| | | | health. Choosing the right supplement can be |
| Grains can also interfere with calcium | | | | difficult with so many products out there. |
| absorption. Phytic acid is found in grains | | | | Many experts believe that postmenopausal |
| and this is a phophoruslike compound that | | | | women need up to 1,500 mg of calcium daily. |
| combines with calcium in the intestines and | | | | When looking for a calcium supplement look |
| blocks its absorption. Most people do not | | | | for one that is also high in magnesium. You |
| need to worry too much about this unless you | | | | will also want to either find one with |
| are eating a very high carbohydrate diet. | | | | Vitamin D already in it, or take a separate D |
| | | | at a minimum of 400 I.U. |
| There are also nutrients that will enhance | | | | |
| the absorption of calcium. Magnesium helps | | | | Isn't it now time that you take action and |
| with calcium metabolism and in transporting | | | | prevent yourself from the risks of |
| calcium in to bones and soft tissues. | | | | osteoporosis? Consult your physician for |
| Magnesium is also important for preventing | | | | advice on starting an exercise plan if you |
| calcium oxalate crystals from forming which | | | | are not already doing so. And look for a |
| is what kidney stones are made from. | | | | quality calcium/magnesium supplement to |
| | | | protect your bones so that you can enjoy a |
| There are also vitamins which are important | | | | healthy, active life in your later years. |