The Calcium Conundrum

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The Calcium Conundrum
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Every American who has been through the third or fourth grade knows that we need calcium for strong bones and teeth. In fact, about 99 percent of the calcium in our systems is stored in our bones and teeth. But the 1% that floats around in the blood stream plays a number of important roles as well. This seemingly insignificant amount of calcium is vital for proper blood clotting, muscle contraction, heart beat regulation and nerve function. Pretty important stuff!
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So what should we eat in order to insure an adequate supply of calcium? Well, just in case you didn't pick up that tidbit in grade school, or you may have forgotten, those mustachioed heroes of the billboards, everyone from Govenor Riggs and his mother to Cookie Monster, to David Copperfield, are there to remind you. The answer is MILK, right? Well, yes, milk and other dairy products are loaded with calcium but they are by no means the only sources. Some of the other foods that are rich in calcium are broccoli, cabbage, greens (collard, mustard, turnip), almonds and almond butter, various kinds of tofu, tempeh, hummus, tahini, fortified soymilk, fortified orange juice, beans (navy, pinto and white in particular) and dried figs. The sources of this important nutrient are as varied as a well-balanced diet and it's probably not a good idea to depend entirely on dairy products to keep your bones well-supplied with calcium.
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Many people, especially women who are approaching, or in, the menopausal years are now taking calcium supplements. But recent studies suggest that just ingesting large amounts of this nutrient may not be enough to ward off the effects of calcium deficiency. That may not seem to make sense but here's the catch. No matter how much calcium we take in, it won't do us any good if it's not absorbed, in other words, if it just passes out through the urine. In fact, there is evidence that too much calcium can throw off the mineral relationships in the body, and therefore the body chemistry and actually contribute to osteoporosis. (Please see suggested readings - Healthy Bones.)
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There are several factors that apparently have a negative affect on the absorption of calcium. One is the amount of protein in the diet. Relying once again on your elementary school education, you may recall that protein is made up of amino acids. When we take in more protein than we need, the breakdown of the excess amino acids causes the urine to become acidic. In an attempt to neutralize the urine, calcium, which is alkaline, is pulled out of the body and excreted. Since meat and dairy products are extremely high in protein, a diet that's overloaded with these foods may actually decrease the amount of calcium our bodies maintain.
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The amount of sodium in the diet also has an effect on calcium absorption. Sodium affects the way the kidneys function and too much of it inhibits calcium re-absorption. Interestingly, studies indicate that most Americans consume about twice as much protein as they need and five to ten times as much sodium. Other factors that have a negative effect on the body's ability to utilize calcium are smoking, excessive drinking of alcoholic beverages and insufficient vitamin D. So, if you eat a well-balanced diet, don't smoke or drink and get out in the sunshine or take a vitamin D supplement (probably the best option in Pittsburgh) you should be able to ward off any calcium deficiency diseases. But is it worth it?
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Well, as mentioned above, calcium plays a vital role in virtually all of the bodies systems but the most publicized role of calcium is to keep our bones strong and, for those of us who have reached middle age, bone health becomes a very real concern. Bone mass reaches its peak at about age thirty-five. It's maintained at that level for a few years and then begins to decrease as calcium loss accelerates. Bone loss is greater in women than in men, particularly after menopause when a decreased level of estrogen exacerbates the problem. Many of us have watched our mothers or grandmothers become shorter in their later years, suffer from broken bones and possibly develop a humped back (Dowager's hump). These are the all too common symptoms of osteoporosis, a condition that afflicts approximately one third of the women over 60 in this country. Fortunately there is a lot more information available these days that can help us avoid the suffering of our mothers and grandmothers.
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The more bone mass a person starts out with when they hit middle age, the better off they will be, so making sure children and young adults eat a well-balanced diet with sufficient calcium is very important. Some habits that will help to maintain bone health throughout our lives are as follows:
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Eat lots of calcium-rich foods - such as dark green vegetables (preferably fresh or steamed), beans, nuts and seeds, calcium fortified orange juice, cheese, yogurt and soymilk.
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Engage in regular physical exercise - Studies have shown that regular exercise may be the single most important factor in bone health. Even moderate exercise, such as walking one to two miles a day, seems to reduce the rate of bone loss.
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Make sure you get enough Vitamin D - Adequate exposure to the sun (a daily average of 10 to 15 minutes between midmorning and late afternoon, on the face and hands for light-skinned people; 30 minutes or more per day for darker skinned people) will supply our bodies with all the vitamin D we need. When sufficient exposure to the sun cannot be assured, the use of vitamin D fortified foods or a supplement is recommended.
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Avoid excessive sodium - limit the amount of salt added to foods during cooking and at the table and avoid highly processed foods.
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Avoid excessive caffeine - studies have shown that caffeine increases bone loss.
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Eat a generally well-balanced diet with lots of variety and avoid over- dependence on animal products.
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This article is intended for informational purposes only. Nothing in this publication is intended or implied to be a substitute for professional medical diagnosis and advice. Always seek the advice of your physician or health-care provider before starting any new diet or procedure involving your health. Prompt professional medical guidance is recommended for any health problem.