Healthy Bones: Why Calcium Alone Just Doesn’t Cut It
Our bones are constantly being broken down and built back up, so the body can remove old frail bone cells and replace them with new strong ones. But calcium is not the only nutrient you need.
Tag: calcium
Inactive Teens Have Weaker Bones than Active Teens
It’s common knowledge that inactive individuals can have a higher risk of becoming obese and developing numerous conditions, including type 2 diabetes. But did you know that inactive individuals, especially teenagers, have weaker bones than those who are physically active? Bones: Inactive Teens vs. Active …
Prevention of Osteoporosis in Men By Jun Wang, MS.
Osteoporosis is a health condition where your bones are weak and brittle. Health risks of osteoporosis may include an increase of fractures of the hip, wrist and spine. Generally speaking, osteoporosis is bone loss and, every day since the day we are born, our bones are becoming weaker and weaker. Before our thirties, the breakdown of “old” bones are slower than the production of “new” bones, so the skeleton grows in both size and strength. After that point, bone density slowly declines in both men and women. Women after menopause are at the highest risk, while millions of American men are also suffering from osteoporosis. The primary cause in men is age-related and becomes an issue usually after the age of 65. There are various kinds of osteoporosis treatment available, which can ease the symptoms, but the majority of those who develop it do have to lead less active lifestyles in order to protect themselves from damage.
Seventy-five percent of seniors are at risk for a fracture related to bone loss. Twenty-five percent of women over the age of 65 have full blown osteoporosis and another 52% have osteopenia. For men, six percent have full blown osteoporosis and 44% of older men have osteopenia; a smaller level of bone loss than osteoporosis but it still increases the risk of fracture. For men, the rate of bone loss at the age of 65 is 1-2% per year, so by the age of 75 men, men have lost 10–20% of their bone. Medication, obesity, and other lifestyle habits can accelerate this loss. Additionally, calcium absorption decreases on average by 0.21% per year after the age of 40.
Secondary Causes
The use of medication is one of the most popular contributi ng factors in the development of osteoporosis. Glucocortioid medications, commonly used to treat asthma, rheumatoid arthritis, and severe inflammation, have strong effects on bone triggering bone loss. Prednisone and other drugs in this family when used long term cause the loss of calcium, vitamin D, magnesium, and potassium in the urine contributing to bone fragility. Other medications including, but not limited to diuretics and laxatives also can have adverse effects on bone health. Consult your doctor about your osteoporosis concerns, especially if you are a man over 70 years old. Be sure you are taking the correct dosage of medications, calcium and vitamin D supplements.
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One in Four Women Over Age 65 Have This Painful Disorder
The Center for Disease Control (CDC) has reported roughly one in four women over the age of 65 have osteoporosis of the hip and spine, a painful and debilitating bone disorder. Yet, this disorder only plagues less than 6% of men over the age of …
Why Calcium Alone Just Doesn’t Cut It by Nicole Crane, B.S. NTP
Peel back the layers of skin and muscle and imagine your bones. You are likely thinking of something very rigid and static that does not change once you reach adulthood. Despite being a hard substance, our bones are very much alive, growing and changing throughout …
Bone Health: Calcium-Rich Foods Without Dairy
If you don’t eat dairy, don’t worry! This doesn’t mean that your bones will suffer later in life. There are plenty of calcium-rich foods that can easily provide enough calcium for healthy bones. Adults need about 1,000 milligrams of calcium a day – that’s a little more than three 8-ounce glasses of milk – but what if you’re vegan, lactose intolerant, or just don’t like the taste of dairy products?
Here’s a little-known fact: there are lots of non-dairy foods with calcium. Some foods that contain plenty of calcium without any dairy are:
Collard Greens
Calcium content: 268 milligrams per 1 cup cooked. In addition to serving up more than a quarter of your daily calcium needs, this Southern favorite is also loaded with nearly three days worth of vitamin A, a nutrient that helps keep your eyes sharp as you age.
Broccoli
Calcium content: 86 milligrams in 2 cups raw. Believe it or not, in addition to calcium, this cruciferous veggie contains nearly twice the vitamin C of an orange.
Kale
Calcium content: 101 milligrams in 1 cup raw, chopped. This superfood has it all; it racks up just 30 calories per serving, and it also provides a day’s worth of vitamin C and twice the recommended daily intake of vitamin A.
Edamame
Calcium content: 98 milligrams in 1 cup cooked. Edamame has been eaten in China and Japan for thousands of years, and it’s no wonder: it’s a nutritional powerhouse. Edamame, which are immature soybeans in the pod, is among the few non-animal foods that is a complete protein, meaning it contains all nine essential amino acids.
Bok choy
Calcium content: 74 milligrams per 1 cup shredded. A cup of bok choy, also known as Chinese cabbage, sets you back just 9 calories. It’s also a great source of vitamin A, vitamin C, and potassium.
Oranges
Calcium content: 74 milligrams in one large orange, and 27 milligrams in a cup of orange juice. Oranges are known for their immune-boosting vitamin C content, but they’re also low in calories and brimming with antioxidants.
Tofu
Calcium content: 434 milligrams per half a cup. Tofu is a great vegetarian source of protein. Turns out it’s also a great source of calcium. Tofu is incredibly versatile—it takes on the flavor of whatever else you’re cooking with it.
Almonds
Calcium content: 75 milligrams per ounce (about 23 whole almonds). Almonds, which are among the best type of nuts for your health, contain about 12% of your necessary daily protein, and are rich in vitamin E and potassium.
Source: http://healthyliving.msn.com/nutrition/14-non-dairy-foods-that-are-high-in-calcium#1