Are Your Bones Strong Enough to Take You Through Your Old Age?
What if they aren’t?
My chachi (paternal aunt) had a tendency to slip and fall and it always ended with her bone in that area getting a fracture, either hairline or a full-fledged one. It had become a bit of a family joke and she would also laugh about it. I have just got off the phone with her. The latest disaster – a fractured wrist as a result of a nasty tumble that she took on an uneven road right outside her block of flats.
But, on a serious note, brittle bones are no laughing matter. And, that she was on the wrong side of 50 didn’t help either. She had also hit menopause.
Loss of bone mass can be serious
Women need more calcium and Vit D than men since they have a lower bone density. Menopause further lowers bone density due to a decline in estrogen production. As advancing years deplete a woman’s bones of her calcium, brittle bones can be the bane of advancing years.
So what was happening was that, because my aunt was calcium deficient, her body was taking calcium from the bones to support important bodily functions. The result? Loss of bone mass and the insides of her bones that were brittle, porous and cracked easily.
The statistics are grim. Osteoporosis hits 9 million women every year, especially post-menopausal women.
Calcium, the wonder mineral
Calcium also plays a key role in cardiovascular health, muscle function and nerve signalling. So, even though menopause may still be a while, it’s always best to start maintaining great bone strength from your 40s itself to have a less ‘creaking’ old age!
How much calcium does a woman need?
According to medical research, the recommended daily intake (RDI) of calcium for women 50 and above is 1,200 mg per day, while women below 50 need 1,000 mg.
What are the signs of lack of calcium?
Some of the most common signs of calcium deficiency are:
- Numbness and tingling sensation, often experienced in the lips, tongue, fingers, and feet
- Muscle aches and pains
- Spasms of the throat muscles in the throat, leading to more serious issues like difficulty in breathing
- Stiffening and spasms of muscles (tetany)
- Seizures
- Abnormal heart rhythms
Are calcium supplements good?
Most of us struggle to get the adequate RDI of calcium, given the hectic lives we lead. Which is why doctors also recommend taking calcium supplements. There are many good brands in the market and you can go with your doctor has recommended. (I take Gemcal and it has suited me well but you can try different brands to see what suits you best.)
Which is the best time to take calcium supplements?
Most doctors recommend taking calcium supplements at night since the body can absorb calcium better while it sleeps.
How do you raise your calcium levels?
Most of the calcium-rich foods are part of our daily diet. So, raid your kitchen and fridge for the powerful bone-strengthening ingredients that you see every day and need to start using right away.
- Dark, green vegetables – Dark greens such as broccoli, cabbage, kale, arugula, watercress, and collard greens, are counted among the best non-dairy calcium-rich vegetables.
- Seafood – Thanks to their edible bones, salmon, tuna and catfish rank among the highest providers of calcium.
- Cheese – If you are a cheese lover, then this should be a welcome addition to the list! Cheese has some of the highest dietary calcium but that doesn’t mean you go overboard and consume it by the kilo or the ticker may start complaining!
- Yogurt – Another powerful source of dietary calcium that ensures great bone health.
- Fortified cereals – Start your day with a power dose of calcium
So, try to go as natural as possible when it comes to incorporating calcium in your daily diet. But, if you have tested calcium deficient, make sure you take your calcium supplements to ensure strong, healthy bones and teeth well into your advanced years.
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