The Function of Calcium

Every woman must have calcium to prevent osteoporosis


HOW MUCH calcium did you have today? 
A glass of milk, some cheese, a bowl of soup? You are putting yourself at risk if you have fewer than three serves of dairy foods a day. You could suffer osteoporosis, a painful condition, in your old age.


Pauline Holden, the dietician with the Australian Dairy Corporation, says that "sometimes people do not have enough calcium on their diet. Many surveys show that the daily calcium intake of Australian women and girls is nowhere near adequate."


If the bones lose calcium, osteoporosis will set in. Bones become fragile and break easily. Osteoporosis usually happens after the age of 40, and its affect more women than men. One in four women will develop osteoporosis compared with only one in six men.


"For most people, osteoporosis is preventable," Pauline emphazises. She says further, "From childhood we all need to make sure that there is enough calcium in our diet. The stronger the bones, the less chance that there is developing osteoporosis later in life."

Until the age of 18 or 20, the bones increase in strength and density. Peak Bone Mass is the point at which they reach peak strength. The stronger our bones at Peak Bone Mass, is the better our chances of avoiding the osteoporosis.


Pauline explains that, "approximately at the age of 35, our bones start losing calcium. Women lose calcium at a much faster rate at menopause than men, which is why women are so much in risks."


To strengthen our bones, Pauline recommends of a good balanced diet with at least 3 serves of dairy foods. Why? Because dairy foods are more easily absorbed than other foods.


Pregnant and breast feeding women should have more than four servings of dairy foods a day.


Pauline stresses that adults worried about their weight shouldn't avoid dairy foods. She says, "Now there are fat reduced milk products, yoghurt, and cheese that will give them the calcium they need."


Protecting yourself against the osteoporosis in childhood and continue through life. 


Try the following:


1. Maintain on adequate calcium intake.


2. Exercise regularly to strengthen bones, especially weight bearing exercises such as walking, running, swimming, etc.


3. Avoid smoking


4. Avoid a hight intake of alcohol, salt, or caffeine. More than two alcoholic drinks a day could increase the risk of osteoporosis.


Are you at risk?


If you answer "yes" to more than half of the following questions, you are at risk.


a. Do you eat less than 3 servings of dairy foods a day?


b. Do you exercise fewer than three times a week ?


c. Had you have serious interruptions to your menstrual periods?


d. Do you smoke?


e. Do you enjoy a high intake of alcohol, salt, or caffeine?


f. Have you taken steroid medication over a long period for treatment of conditions like rheumatoid arthritis or asthma?

Posted in: Calcium,Cheese,Health,Human Bones,Medication,Milk,Osteoporosis