Calcium is a mineral important to everyone, especially women. Calcium plays an important role in bone health. The body stores most of the calcium that it consumes in bones and teeth, while some of it is stored in blood and the tissues of your body. Our bodies are able to monitor their calcium content and remove calcium from the bones if needed.
The Role Of Calcium
Calcium helps the body to strengthen teeth and bones and also plays a role in enzyme function, blood clotting, the nervous system, heart function, and muscle function.
Strong Bones
Although the body stores most of its calcium in the bones (keeping them strong) it can regulate the level of calcium in the blood. If the body realises that there is less calcium in the bloodstream, as compared to what there should be, it can signal to the body to hold onto as much calcium as it can (usually by restricting the amount the kidneys excrete). Calcium can also be removed from the bones to be taken elsewhere in the body if there is not enough calcium digested and absorbed from your food. Over time, a decreased intake of calcium can lead to even more calcium being taken from your bones and this can leave them brittle and prone to fracture.
Osteoporosis Later In Life
Strong bones help to reduce the risk of falls and injuries later in life, although osteoporosis is a major health issue, especially for women. Osteoporosis occurs when the bones become thinner and have less strength. This leads to more falls and more fractures. A low calcium intake throughout life can increase the risk of osteoporosis as peak bone mass may not be reached in growing years. The higher your peak bone mass, the lower your risk of osteoporosis.
Pregnancy
Women who are pregnant must also be aware of their calcium intake. The growing foetus needs calcium to support the growth and development of its own skeleton. Although pregnant women are not advised to consume any more calcium than non-pregnant women of the same age, they should still include a number of calcium rich food sources in their diet regularly.
Where's The Calcium
Sources Of Calcium
Probably the most well known source of calcium is dairy products. This includes milk and milk products (like cheese, yoghurt, sour cream). Calcium is also found in some leafy green vegetables but the body may not absorb as much of the calcium, and you would need to eat a very large portion of these to get a significant amount of calcium. Canned fish with bones (for example sardines) also contain calcium, as does soy and tofu (look for fortified products). Nuts, including almonds and brazil nuts also contain some calcium. You can also use other foods, like breakfast cereals which have been fortified with calcium.
Calcium is important for healthy bones and teeth, and women in particular must be careful to ensure that they consume calcium rich foods regularly as this may help reduce their risk of osteoporosis later in life. If you need help with your calcium intake, contact a dietitian or nutritionist.
Cautions With Calcium Supplements
While calcium is good for a woman s body, too much of anything can cause problems. The body has a natural mechanism for protecting against calcium overdose, but it can be over-ridden if more than 4 grams of calcium are consumed per day. To do this, a woman would need to be taking 3-4 times the usual dose in supplement tablets a day. The two most serious effects of calcium overdose are renal damage and the deposit of calcium in other areas of the body besides the bones.
Women who are already at risk for developing kidney stones should take caution about taking supplements. They can contribute to stone formation. Any woman taking supplements may get constipation and acid stomach. Keeping total intake to 1500 mg/day virtually eliminates this problem.
Calcium supplements can be involved in drug interactions with medications. A woman should always touch base with her doctor before starting calcium supplements. Her doctor can make sure there are no drug interactions or medical reasons to avoid them.
Dairy Is Not For All Women
When calcium is mentioned, the first source that comes to mind is dairy products (milk and milk products). However, if a woman is lactose intolerant, vegan vegetarian, or allergic, has religious or other self-imposed dietary restriction, or if she just doesn t like milk, dairy foods are not the best option.
Calcium is important for healthy bones and teeth, and women in particular must be careful to ensure that they consume calcium rich foods regularly as this may help reduce their risk of osteoporosis later in life. If you need help with your calcium intake, contact a dietitian or nutritionist.
Cautions With Calcium Supplements
While calcium is good for a woman s body, too much of anything can cause problems. The body has a natural mechanism for protecting against calcium overdose, but it can be over-ridden if more than 4 grams of calcium are consumed per day. To do this, a woman would need to be taking 3-4 times the usual dose in supplement tablets a day. The two most serious effects of calcium overdose are renal damage and the deposit of calcium in other areas of the body besides the bones.
Women who are already at risk for developing kidney stones should take caution about taking supplements. They can contribute to stone formation. Any woman taking supplements may get constipation and acid stomach. Keeping total intake to 1500 mg/day virtually eliminates this problem.
Calcium supplements can be involved in drug interactions with medications. A woman should always touch base with her doctor before starting calcium supplements. Her doctor can make sure there are no drug interactions or medical reasons to avoid them.
Dairy Is Not For All Women
When calcium is mentioned, the first source that comes to mind is dairy products (milk and milk products). However, if a woman is lactose intolerant, vegan vegetarian, or allergic, has religious or other self-imposed dietary restriction, or if she just doesn t like milk, dairy foods are not the best option.
Fat Is A Problem
Dairy products are chalk-full of fat. The non-fat options are often unappealing. For example, take an average woman taking in 2,000 calories/day and requiring 1200 mg of calcium/day. If she was to get all of her daily requirements for calcium from drinking 2% milk, she would have already used up 40% of the calories from fat that she should be getting for that day. Even worse, drinking whole milk would take up 80% of her calories from fat! The latter choice comes close to eliminating meat eating, if she wants to a diet that is low-fat, but meets her calcium needs.
How Importance of Calcium for women ?
Calcium helps the body to strengthen teeth and bones and also plays a role in enzyme function, blood clotting, the nervous system, heart function, and muscle function. Calcium helps strengthen bones and bones support the whole weight of body.
It is very essential to do this during the early life, especially for women. The best time to do so is early thirties. As after menopause it is almost impossible.
What can Calcium deficiency cause ?
Calcium deficiency leads to osteoporosis. Which weakens the bones and the person is easily prone to fractures. The incidence of osteoporosis have increased rapidly around the world. More in no for women. Osteoporosis can occur due to various factors such as inadequate diet of calcium, physical activity, obesity etc.
What causes calcium deficiency ?
Our life style is the main cause of calcium deficiency. Beverages like coffee, aerated drinks, fast foods which are now a part of our regular diet are taking away the calcium from our body.So my friends gear on and start taking care of yourself. See you soon with more on women need calcium....
