Calcium and Osteoporosis Guide

Calcium's Role in the Body
Calcium plays a vital role in nerve and muscle function, clotting of blood, enzyme regulation, insulin secretion and overall bone strength. Bones and teeth store 99% of the body's calcium.
The calcium level in the blood is kept at a steady level by the continual exchange of calcium between blood and bone. When insufficient calcium is obtained from food the body draws calcium out of the bones.
This bone loss over a period of years may lead to osteoporosis - thinning of the bones (porous bones). The bones become weak, brittle and easy to fracture, particularly the bones of the wrist, hips, and spine. Loss of height and curvature of the spine may also result as may periodontal disease - the deterioration of the jaw bones that support the teeth.

Common in Women and Men
While osteoporosis also occurs in men, women are particularly vulnerable (1 in 4 by age 60). They have about 30% less bone than men, and a greater bone loss by menopause when estrogen levels drop. Slender framed women are at greater risk. (A woman in her eighties can have lost up to two thirds of her skeleton.)
Insufficient dietary calcium during pregnancy and breastfeeding can see bone reserves drawn upon, increasing the risk of osteoporosis in later years.
Hip fractures account for 300,000 hospitalizations each year. 1 in 5 older Americans with a hip fracture die within a year - and 1 in 5 end up in a nursing home.

Causes of Osteoporosis
The major factors associated with the bone loss of osteoporosis appear to be:
1) hormone changes of menopause
2) inadequate dietary intake of calcium and other bone nutrients such as magnesium, zinc and protein
3) insufficient exercise (weight bearing - such as walking, cycling - 30-60 minutes daily)
4) family history of osteoporosis

Other Contributing Factors May Include:
1) excessive intake of cola (regular and diet) and alcohol
2) cigarette smoking
3) some drug medications (e.g. steroids, thyroid)

Recommended calcium intake
Children 1-3 yrs. 500 mg.
4-8 yrs. 800 mg.
9-12 yrs. 1300 mg.

Teenagers 13-18 yrs. 1300 mg.
Adults 10-50 yrs. 1000 mg.
51+ yrs. 1200 mg.

Women pre-menopausal 1000 mg.
beginning menopause 1200 mg.
post menopausal 1500 mg.

Pregnant and breastfeeding
14-18 yrs 1300 mg.
19+ yrs 1000 mg.

Early Prevention Important
Gradual loss of bones begins in the thirties after maximum bone mass is reached. The stronger the bones at that time, the less trouble is likely to occur later. The earlier prevention or treatment begins the greater the benefit. The key to prevention is to build strong, dense bones early in life. By age 16, some 80% of peak bone mass is already reached.

Young women may lessen the risk by:
1) eating high-calcium foods as well as adequate fruits, vegetables, whole grains and nuts
2) drinking less soda and more milk
3) not engaging in extreme dieting that results in menstrual period cessation (via less estrogen)
4) taking regular exercise and not smoking

Good Dietary Sources of Calcium
(Eat 3-4 servings a day of calcium-rich foods)
1) Milk, yogurt, cheese
2) Flavored Milk drink and & Fruit Smoothies
3) Ice cream and frozen yogurt (low fat)
4) Soy drink (calcium-enriched)
5) Orange juice (calcium fortified)
6) Tofu (with calcium coagulant), Miso, Tempeh
7) Canned salmon or Sardines (with edible bones)
8) Breakfast cereals (calcium enriched) Total, Wheaties
9) Broccoli, Dry Beans, Baked beans
10)Almonds, Brazil nuts, Hazelnuts, Seeds

Calculating Calcium From Food Labels
The calcium content of packaged foods and drinks is shown in the Nutritional Facts label as a percentage of the DRI (Dietary Reference Intake)of 1000 mg. calcium.
To convert this percentage into milligrams of calcium, simply multiply the per cent figure by 10(or add a zero). Example: 5% = 50 mg. calcium; 35% = 350 mg. calcium.
Food Calcium Counter - www.CalorieKing.com

Calcium Supplements
Because the absorption of dietary calcium decreases with age, prescribed high doses of calcium (1500-2000 mg/day) may benefit persons with osteoporosis as well as Vitamin D (preferably in D3 form not D2), Vitamin K, magnesium, and zinc. Check with your doctor before starting any regimen of supplements. See www.CalorieKing.com for more information. ~Aunt Millie