Calcium happens to be the most abundant mineral in the body and 99 % of the body’s calcium is present in the bones and the teeth. Unfortunately, after menopause, the decrease in hormones affects the bodies ability to maintain calcium levels an the women suffer from rapid bone thinning in the postmenopausal years.
Like any other tissue in the body, the bone is diet and lifestyle dependent. The bone is our calcium bank, the more you deposit and the fewer withdrawls you make whilr you are young, the more you save for the latter life. Remember the old adage, ‘Save for a rainy day’? Well that’s the women has to do. Eat calcium-rich foods and avoid the calcium leaching ones. Besides, calcium is a fussy mineral and better calcium absorption depends on a number of factors. But after menopause, the absorption falls down to low as 7% of the total ingested calcium. Most of the unabsorbed calcium gets excreted in the urine, some in the stools and the rest in sweat.
In order to make calcium work for you, it must be consumed along with many other nutrients like magnesium, boron, vitamins A, C and D, zinc and silicon.
How to enhance your calcium reserves
• Certain foods fibers bind calcium and thwart its absorption. This doesn’t mean that high-fiber foods are bad for you. What it means is avoid calcium supplements along with high-fiber foods. (like whole wheat, bran cereal, spinach, methi, etc.) Even stimulants like tea, coffee, alcohol, tobacco and minerals like zinc and antacids hinder calcium absorption. Try not to take your calcium supplements along with them.
• Take your calcium supplements in a divided dose rather than all at one time. In this way, your body will be able to absorb calcium better. Calcium citrate and calcium glycinate get readily absorbed than any other supplement form you choose.
• Researchers say that the best option of calcium absorption is to take a major part of your supplement after dinner rather than in the morning. Probably the body performs a better job of storing calcium while rest.
• Think twice before you pop a antacid. Remember calcium is best absorbed in a slightly acidic environment in the stomach. While antacids may relieve you from heartburn they would hinder calcium absorption. Try and change your diet instead to avoid heartburn.
• Vitamin C supplements, around 500mg, are recommended to aid better absorption of this mineral.
• Foods rich in mineral boron also improve calcium absorption. Boron can be found in soyabean, raisins, almond, peanuts, apple and pears. Besides, vitamin D and K, magnesium, phosphorus and silicon have to exist in delicate balance along with calcium to aid its absorption.
• Keep on the move or fitter your precious calcium away. Physical inactivity pulls calcium out of your bones. If you are laid up in bed for too long or are immobilized in a cast or have a sedentary job, you are fast losing vast amounts of calcium, phosphorus, and other minerals. Women who exercise regularly have better bone mass than who don’t.
Eat calcium rich foods like sesame seeds, leafy vegetables, kelp (a sea weed), brewer’s yeast, whole pulses like rajma, chana, chowli, etc. and whole grains like wheat, bajra, millet and wheatgerm. Although some of you would want to take it in the natural form, it would be wise to consume foods rich in calcium as well as take calcium supplement daily to ensure healthy bones. Consult your physician regarding the dosage for your specific requirement.
source: recommended by Dr. Anjali Mukherji
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