Summer is an excellent time to pay attention to your family’s eating habits. Improvements you make now could have lifelong benefits, particularly when it comes to calcium intake.

Text: Stephenie Ward

We tend to hear of calcium issues as a problem associated with aging in woman starting around age 50; however, you may be surprised to learn that the most crucial time for forming bone mass and disease preventing calcium-related diseases is between the ages of nine and 20. Unfortunately, studies show that most children between these ages are not getting enough calcium. Only 36.3 percent of boys ages 12-19, 13.5 percent of girls ages 12-19 and about half of adult women meet recommended calcium requirements. By the age of 18 for girls and 20 for boys 85 to 90 percent of bone mass is formed. It is crucial that children get enough calcium during these years when they are building and storing bone mass for a lifetime. In addition, between the ages of 35 and 45 our bodies begin to break down bone density (bone mass) faster than we can build it up, further adding to the continued need for adequate calcium in the diet.

WHAT HAPPENS IF CALCIUM REQUIREMENTS ARE NOT MET?

Missed opportunities can lead to early onset of osteoporosis, otherwise known as “Little Old Lady Disease,” where bones become weak, brittle and break very easily.

WHO IS MOST AT RISK FOR DEVELOPING OSTEOPOROSIS?

People who don’t exercise or have a small, thin frame are more likely to develop osteoporosis.  Those who are Caucasian, Asian, and those who have a family history are also at higher risk. In fact, woman are at four times greater risk than men to have osteoporosis. But the condition can develop much earlier. Teennagers who are drastically underweight from severe dieting and lack of calcium intake have been found to have the same bone density as a 70-year-old woman. The good news is that in most cases these conditions can be prevented by getting adequate supplies of nutrients and having a healthy lifestyle. With a little planning you can be assured that your bones stay healthy and that your children’s bones form properly.

To make strong bones children from age nine  to 18 need 1,300 milligrams (mg) of calcium a day, while people aged 19 to 50 should have 1,000 mg.  Calcium intake should increase to 1,200 mg each day between the ages of 51 and 70.

BEST SOURCES OF CALCIUM ARE:

Dairy products such as milk, cheese, yogurts and ice cream. Canned fish with bones is also a great source of calcium.

GOOD SOURCES OF CALCIUM ARE:

Broccoli, dark-green leafy veggies, cooked dried beans and peas and cottage cheese.

Some foods are “calcium fortified,” meaning that calcium is added to a food that does not normally include it. Look for versions of the following foods that are fortified with calcium: breakfast cereal, orange juice, cereal bars, protein drinks, sports bars and frozen waffles. Read the label and nutrition facts panel on food products to know how much calcium they contain.

You can also refer to mypyramid.gov for a specific, age-appropriate plan providing a comprehensive list of foods meeting your calcium requirement.

Vitamin D should be consumed along with calcium as it allows our bodies to absorb calcium more readily. We get vitamin D from the sun, egg yolks, saltwater fish and liver, fortified dairy products such as cheese, butter, margarine, milk, seafood, fortified cereals, and mushrooms. Often health professionals recommend a 400 International Units (IU) Vitamin D supplement daily for their patients.

WHAT SHOULD I LOOK FOR IN A CALCIUM SUPPLEMENT?

It is best to get your calcium by eating calcium-rich foods through your diet, however if you are unable to get them that way, supplements are a good option. They come in capsules, pill form, liquid, fizzies, powder and chewables.  It is important to read the label on the package or bottle — look for supplements that contain both Vitamin D and calcium. Vitamin K is also found in many supplements and it is beneficial as well.

Look for calcium citrate, one of the most easily absorbed forms of calcium that can even be taken on an empty stomach.  Another popular calcium supplement is calcium carbonate, however, it may need to be taken with food to avoid bloating and gas. Furthermore, it is not as readily absorbed as calcium citrate by people who take an acid blocker for indigestion, reflux or for other conditions. It is important to limit the amount of calcium intake to no more than 500 mg in a six-hour period and at one time as our bodies can’t digest higher amounts in one dose.

Also, it is important to avoid taking calcium at the same time as taking a multivitamin with iron to avoid malabsorption of iron.  Steer clear of supplements with oyster shell, bone meal or dolomite; they may contain mercury, lead or other toxic metals.  As with any vitamin and mineral supplements it is best to check with your doctor or a dietitian to determine the best supplement for you to take considering your medical circumstances and possible drug interactions.

WHY DOES EXERCISE HELP KEEP BONES HEALTHY?

It is important to incorporate weight-bearing exercise for building strong bones.  Exercise is considered to be weight-bearing if it puts pressure on the weight of the body causing the bones to strengthen to carry the load. Examples of weight-bearing exercises would include walking, running, tennis, gymnastics, soccer, basketball, cheerleading, many workout classes, dancing, etc. However, before starting any exercise program consult your doctor as to what is appropriate and healthy for you.

WHAT OTHER FACTORS INSURE GOOD BONE HEALTH?

Don’t use tobacco if you want to keep your bones healthy — smoking interferes with the body’s use of calcium . Also limit caffeine-containing foods and beverages, especially colas and coffee. Drink three cups of coffee or two cans of soda per day at most as the caffeine found in these products cause the body to leech calcium.