Osteoporosis may be something you normally associate with older women, but it is a condition that can not only affect women, but men as well. The good news is that there are things you can do to fight it, and learning about how calcium affects osteoporosis is one of them.
What Is Calcium?
Calcium is a mineral found in every human body that does much more than just build healthy teeth and bones, according to the National Institutes of Health. It's involved in muscle contraction, hormone secretion, and nerve impulses. Every human body needs a carefully balanced level of calcium in order to maintain good health.
What Is Osteoporosis?
When you have osteoporosis, your bones loose their density and strength. Don't forget that bones are living things and constantly form and reabsorb bone with cells called osteoblasts and osteoclasts. Osteoporosis is an example of the disruption of that cycle. The National Osteoporosis Foundation, or NOF, explains that osteoporosis leads to an increase in risks of fractures from minor falls or injuries. It can be a debilitating condition and can affect a person's mobility. There is no current cure, but you can do something to prevent it.
How Do I Prevent It?
A person forms the bulk of his bone mass before age 30. However, if you are older than 30 there are still some things you can do. Live a healthy lifestyle, quit smoking, consult with your doctor, do weight bearing exercise, and get enough vitamin D and calcium in your diet. Vitamin D, magnesium, and phosphorus are all minerals that go hand in hand with calcium to maintain bone health. In fact, having these other minerals present make it easier for your body to utilize the calcium in your diet.
How Much Calcium Do I Need?
The amount of calcium you need depends on your age. Adults who are less than 50 years old need 1,000 mg of calcium daily. If you are over 50, the NOF recommends 1,200 mg daily. Pregnant and breastfeeding women should get between 1,000 and 1,300 mg per day. As always be sure to discuss your calcium needs with your physician before you start taking calcium supplements..
How Can I Get Calcium In My Diet?
All forms of dairy are good sources of calcium. Choosing low-fat versions of dairy products always is a good idea. Some greens, such as kale and spinach, have naturally occurring calcium. Any food that is calcium fortified, meaning calcium is added, such as tofu or orange juice, can also be a good source. If you want a specific list of foods and their exact content of calcium in milligrams, then check out the National Institutes of Health website. A link is in the Resources section.
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