Friday, May 27, 2011

Calcium Alert!

This has nothing to do with quilting ...but just wanted to share this information!

You have probably seen the ads on TV that ask.."Are you getting enough calcium?"
If you are like me, you pretty much ignore most other TV ads.
I grew up on a farm, drank lots of milk, was always physically active, still am....but on my routine physical my doctor suggested I should have a bone density scan done.  I don't have any of the risk factors, but my mother did loose height as she got older, so because I am over 50, it was a good idea.

Well ...I am bordering on Osteoporosis!! Wow! cant believe it myself.  It is reversible, with increased calcium intake, and a medication which slows bone reabsorption, which is good news.
But I had never actually counted how much calcium I was getting, so I thought that would be a good point to start.

Key facts

  • Calcium is a mineral that is important for building strong bones and teeth, keeping your muscles and nerves functioning properly, and blood clotting.
  • Osteoporosis literally means 'porous bones'. It causes your bones to lose density and become weak, brittle and more likely to break (fracture). About one in two women and one in five men over 50 fracture a bone because of osteoporosis.
    A daily intake of calcium as well as adequate vitamin D are recommended. This can be from dairy and food products, or calcium supplements.
    Age (Male and Female unless otherwise indicated)

    0-6 months200 mg/day
    7-12 months260 mg/day
    1-3 years700 mg/day
    4-8 years1000 mg/day
    9-18 years1300 mg/day
    19-50 years (female)1000 mg/day
    19-70 years (male)1000 mg/day
    Over 50 years (female)1200 mg/day
    Over 70 years (male)1200 mg/day
  • Recommended Vitamin D Intake1

    Age (Male and Female)

    0-1 year400 IU/day
    1-70 years600 IU/day
    Over 70 years800 IU/day much food / dairy products is that???

Well,  -  1 cup of milk or yogurt is about 250 mg.          - 1/4 Cup of Almonds is about 100mg          - an orange is about 50mg         - 1/2 Cup of Broccoli is about 35 mg         - 1/2 Cup Tofu is about 250 mgCheck the labels, they will tell you how much Calcium and Vitamin D you are getting. and then add em up! If you are not getting enough in the day, add a calcium supplement like Calcium Citrate. (check with your doctor, I am not prescribing anything here !!)
Calcium Nutrition healthy bones calcium rich foodsKey: Look for % M.F or % B.F on the label and choose dairy products with lower fat. Eat a balanced diet with plenty of vegetables and fruits, and include at least 2 -4 daily servings of lower-fat dairy products. In addition of getting enough calcium, physical activity can strengthen your bones as well. So start doing some weight-bearing exercise such as walking and hiking to maintain healthy bones!


  1. Believe it or not, I have a certificate in nutrition. FUnny hey? Did you know that calcium absorption is also important to take note of. Anything fortified with iron and calcium will hamper each other's absoption. Never take calcium with iron - just a waste. If you take both supplements, take iron in the morning and calcium at night. Also - even if brocolli is lower in calcium, it might actually absorb better than the calcium in a block of cheese, for instance. I forget which are highest, but I learned this and found it very interesting. (I don't drink cow milk).

    You'd have to google all that because it's been a loooong time since I've delved into that.

    : )

    good you found out now!

  2. Good girl for getting tested Flo. Glad you found out in time to do something about it!


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