Trust in the Lord with all your heart and lean not upon your own understanding; in all ways acknowledge Him and He will make your paths straight. Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones. Proverbs 3:5-8
Pleasant words are a honeycomb, sweet to the soul and healing to the bones. Proverbs 16:24
Calcium and Bone Health
Calcium is vital for bone health. Also, it is needed for many other bodily functions, such as regulating heart beats, conducting nerve impulses, making muscles contract, and helping blood to clot.
How Much Calcium Do We Need?
From ages 4-8, daily calcium requirement is 800mg
9-18 1,300mg
19-50 1,000mg
51+ 1,200mg
Lactating women 18+ - 1,000mg.
NEVER take more than 2,500mg per day, diet and supplements combined!!
Also, check with your doctor before taking calcium if you are prone to kidney stones. Depending on the type of stones you form, calcium may increase or decrease the riisk.
What is the difference Between the Forms of Calcium?
Calcium occurs naturally bound to other substances such as carbonate, citrate or gluconate—never alone. Each form contains a different percentage of “elemental” calcium. Calcium carbonate contains the most calcium by weight—40%. Calcium citrate is 21% elemental calcium. Calcium gluconate and calcium lactate contain a low amount of elemental calcium. The more calcium, the fewer pills you need. Supplement labels list calcium and what percentage of the Daily Value (1000mg) a dose provides. Calcium citrate seems to be better absorbed and does not have to be taken with food. Calcium Cabonate is a good choice because it is the cheapest and found in many over-the-counter antacids. It can give some individuals gas or be constipating. Examples of products:
Healthy Woman Bone Health Supplement with Vitamin D = 600mg calcium carbonate
Caltrate = 600mg calcium carbonate
Citracal Calcium Citrate Plus D = 315mg calcium citrate
Calci-Chew Wafers = 500mg calcium carbonate.
Viactiv Soft Calcium Chews plus D = 500mg calcium carbonate.
Vitaline = 250mg calcium citrate
Take the number of tablets that satisfy your daily recommended amount of calcium based on your age and health condition. Don’t forget to include calcium from foods when considering your total intake.
Debi Campbell thinks the chocolate Viactiv chews are tasty.
How Do I Take My Calcium?
In doses of no more than 500mg at a time. The body absorbs larger amounts less efficiently.
What Foods are Highest in Calcium?
The best source of calcium is milk fortified with vitamin D. Choosing low-fat dairy products is the healthiest option. Four glasses of milk will give one approximately 1,200mg per day. Cheese, yogurt, figs, soybeans, almonds, sardines, and salmon with bones in oil, tofu (if made with calcium sulfate), blackstrap molasses, shrimp, broccoli, leafy greens, and ICE CREAM (yeah!) There are many wonderful products that have been fortified with calcium such as cereals and orange juices.
What Else Should I think About?
Some forms of fiber do reduce calcium absorption. If your breakfast cereal is high in wheat bran, for example, take your calcium at lunch. Fiber from oats, other grains, and psyllium (Metamucil) does not appear to be a problem. Oxalates (substances found in many plant foods, especially leafy greens like spinach) bind to calcium and reduce its absorption. Try to get your calcium from a variety of sources. Calcium absorption requires vitamin D.
There is growing evidence that the more vitamin D you get the less calcium you need, and that if you do not get enough D, calcium provides much less benefit. In Florida, we are able to get quite a bit of vitamin D from just being outside 10 minutes per day. Here is another good reason to enjoy golf and walking outdoors. If you do not take a multivitamin/mineral pill (which always contains D) take a calcium supplement that contains D. Calcium and vitamin D do not have to be taken at the same time, but it can be convenient if your supplement contains both. Get at least 200IU of vitamin D per day if you are under 50; 400IU if you are 50-70; and 1,000IU if you are over 70.
Caution:
Check with your doctor or pharmacist if you take thyroid hormones, corticosteroids, tetracycline, or iron pills. Calcium can interfere with these and some other drugs and minerals. H-2 blockers (such as Zantac and Pepcid) and proton pump inhibitors (such as Nexium or Prilosec) can decrease calcium absorption. You may need to take them at different times. There is evidence to suggest that calcium loss through urine is increased by the excessive consumption of caffeine and salt.
Other Thoughts:
Calcium carbonate from dolomite, bone meal, oyster shells or coral can contain lead and other toxic metals, but levels have declined over the years. Of 32 calcium products recently tested by ConsumerLab.com, only one failed because of too much lead. Don’t forget weight- bearing activities are essenial for bone health. Note: Weight-bearing does not include carrying a huge bowl of ie cream to the couch.
Please feel free to join our Christian Country Line Dancing class from 10:30—11:30 am on Thursdays in the Youth Building. Free! Fun and friendship guaranteed. Big hugs to our faithful, Texas-certified teacher, Sharon Marcoux.
Tai Chi has been shown to dramatically improve balance and reduce falls in older adults. Also, it is a fun way to relax and become more fit overall. Join our Tai Chi class on Fridays from 1—2 pm. This class costs $28 per four week session since we use an outside instructor. Big hugs to Grey DeMello for the wonderful idea.
Please share any new ideas you might have with us. We have had to cancel a couple of programs due to lack of interest, so your input would be greatly appreciated. Please leave a note in the Parish Nurse mailbox for Carol and Debi.
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