Dose anyone know of any helpful advice for osteo porosis?!
Question: When the diet is deficient in calcium, the body "steals" the essential mineral from the bones for other metabolic processes, making them brittle and thin. When a woman is consuming under 500 mg of calcium a day (half of what her body needs), which describes one quarter of American women, she simply doesn't have enough of the mineral present in her body to carry on normal functions. Every day, her bones are losing a degree of strength and resiliency.
I think that one reason osteoporosis has become such a problem today is that the major source of calcium--dairy products--are also high in calories and saturated fat. Many people, particularly women, are avoiding these foods for the sake of weight control and cholesterol. In addition, controversy about the value of calcium supplements has kept women from using them.
A daily supplement of calcium, the best, widely available calcium is calcium citrate. It's very well absorbed, even by people with poor digestion, and it is not particularly expensive. Research has shown it's best absorbed when taken at bedtime.
Also women need to increase their calcium consumption through their diet. This can mean more nonfat yogurt, skim milk, lowfat cheeses, greens, and sardines with bones. Bok choy and broccoli are among the best vegetable sources of calcium.
Calcium: 1,200 mg of calcium citrate at bedtime.
Magnesium: 400 mg daily.
Boron: 2 mg daily.
A good multiple vitamin that will provide
400 IU of vitamin D.
Answers: When the diet is deficient in calcium, the body "steals" the essential mineral from the bones for other metabolic processes, making them brittle and thin. When a woman is consuming under 500 mg of calcium a day (half of what her body needs), which describes one quarter of American women, she simply doesn't have enough of the mineral present in her body to carry on normal functions. Every day, her bones are losing a degree of strength and resiliency.
I think that one reason osteoporosis has become such a problem today is that the major source of calcium--dairy products--are also high in calories and saturated fat. Many people, particularly women, are avoiding these foods for the sake of weight control and cholesterol. In addition, controversy about the value of calcium supplements has kept women from using them.
A daily supplement of calcium, the best, widely available calcium is calcium citrate. It's very well absorbed, even by people with poor digestion, and it is not particularly expensive. Research has shown it's best absorbed when taken at bedtime.
Also women need to increase their calcium consumption through their diet. This can mean more nonfat yogurt, skim milk, lowfat cheeses, greens, and sardines with bones. Bok choy and broccoli are among the best vegetable sources of calcium.
Calcium: 1,200 mg of calcium citrate at bedtime.
Magnesium: 400 mg daily.
Boron: 2 mg daily.
A good multiple vitamin that will provide
400 IU of vitamin D.
Well, there are a few main things to pay attention to when dealing with any aspect of bone health.
First and foremost, don't take more than 600 mg of Calcium at any given point in time, since your body can't absorb more than that and it could be deposited elsewhere in your body.
Second, more important than the type of Calcium is what you take with it to help the absorption. The human body isn't able to absorb Calcium very efficiently, regardless of whether it's bonded to Citrate, Aspartate, Oxide, or even if it's bonemeal. Because of that, Calcium should be taken with Vitamins D or K, Magnesium, Boron, Silica, Zinc, Manganese, Strontium, Ipriflavone, and/or Soy Germ. Many people either take or need a variety of those ingredients to best help with the health of their bones.
Yes, stay away from caffiene and sodas. The Phosporic acid and caffiene leach the calcium out of your bones... more than you know. Get a calcium supplement that is made from Calcium Citrate with Magnesium and Vitamin D. You can also add zinc. Basically, I read a book on this subject and here is the low-down. Your body needs Calcium, Magnesium, Vitamin D, vitamin K and zinc in order to work most effectively. Also, the PH of your body has an effect on the rate of calcium being leached from your body. If your body is too acidic, it will take calcium from your bones to try to get the body back to more of an alkaline state. Adding more alkaline foods will help. But do research on this b/c alkaline foods are things like lemons, watermelon, lots of fruits and vegetables. Acidic foods are like meat, dairy and other stuff. Also, lifting weights and exercising builds muscle and will slow the rate of losing bones.