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Bone Up on Calcium Facts-Imp fo all our women

Discussion in 'Healthy Living' started by spandhana, Aug 25, 2007.

  1. spandhana

    spandhana Bronze IL'ite

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    Calcium is the most abundant mineral in the human body, and it has several important functions. More than 99 percent of the calcium in the body is stored in the bones and teeth, where it functions to support their structure. The rest is found throughout the body in blood and muscles and is needed for muscle contraction, blood-vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system.
    According to the Continuing Survey of Food Intakes of Individuals, 78 percent of women ages 20 and older are not meeting their recommended daily intake for calcium. When calcium intake is low, bone breakdown occurs because the body must use the calcium stored in bones to maintain normal biological functions. This can increase the risk of developing osteoporosis when teamed with other risk factors such as being female, thin, inactive, of advanced age, cigarette smoking, excessive intake of alcohol and having a family history of osteoporosis.

    Osteoporosis is by far the most common bone disease, responsible for 1.5 million bone fractures every year in the U.S. This is because with osteoporosis, the composition of the bone is normal, but the mass is so reduced that the skeleton loses its strength and becomes unable to perform its supporting role in the body. Minor falls can cause fractures, and in extreme conditions bones may even break under their own weight

    You can help counter the onset of osteoporosis, high blood pressure and probably lower the risk of kidney stones, by getting 2-3 servings of calcium per day. According to the National Osteoporosis Foundation (NOF), females 19-50 years-old should get 1000mg/day, but many are getting less than half the daily recommended amount. Several studies have linked higher calcium intakes to lower body weight or less weight gain over time, which is just an added bonus for something you should be doing anyway.
    So how can you get enough calcium? Pick a few of your favorites from the list below and enjoy them two or three times a day.
    A serving (about 300mg) is equal to:
    1 cup (8 fl oz) of milk
    8 oz of yogurt
    1.5 oz of natural cheese (such as Cheddar)
    2 oz of processed cheese (such as American)
    1 cup of Yogurt (low-fat, nonfat)
    2 cups of cottage cheese
    1 ½ cups of frozen yogurt (milk based)
    1 ¾ cups of calcium-fortified soy milk
    1 cup of calcium-fortified orange juice

    Admin Note: Check the important informational article and discussions on bone health

    Ways to Build Strong and Healthy Bones
    http://www.indusladies.com/forums/nature-cure/114214-weak-ribs-and-bones.html
    http://www.indusladies.com/forums/health-issues/138007-osteoporosis.html
    http://www.indusladies.com/forums/health-issues/124718-vitamin-d-2.html
    http://www.indusladies.com/forums/healthy-food-and-living/145249-taking-curd-daily.html
    http://www.indusladies.com/forums/h...07269-slideshow-healthy-foods-your-bones.html
     
    Last edited by a moderator: Jan 18, 2013
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  2. Shanvy

    Shanvy IL Hall of Fame

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    hi spandana,

    That was a good write up about calcium. yes we can prevent the silent killers like osteoporosis by just taking the little extra effort to monitor our calcium intake.
    But in most houses, the lady of the house neglects it. We forget that we need to be healthy, not only for ourselves but also for our family.
     
  3. ramyanand

    ramyanand Silver IL'ite

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    Hi spandana,
    Very useful info!!
    any idea when women (at what age)shud start taking calcium supplements??
    Cheers
    Ramya
     
  4. yamusarna

    yamusarna Silver IL'ite

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    Hi,

    Thanka lot for the information.I do take yogurt but, yes not the reqired quantities. Before marriage,my mother used to se to it that i take a glasss of milk in the morning, but ever since marriage i have failed to continue that.
    I would take care now. You will have the credit of saving me from the osteoporosis :2thumbsup:

    Yamuna.
     

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