How Much Magnesium Should A 75 Year Old Woman Take Help! I Need More Calcium!

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Help! I Need More Calcium!

Over the past 20 years there has been a lot of press about the importance of calcium in our diets. Many people have relied on calcium supplements and dairy products as their primary dietary sources. It’s often thought that calcium is only for bone strength, but in fact, it does much more than that. Let’s discuss the major food sources of calcium and the effects on the body if there is a lack of calcium in the diet.

Calcium is a necessary mineral that we need to check in our diet. According to a study by the United States Department of Agriculture (USDA), more than 75% of Americans do not meet current dietary recommendations for calcium. In conjunction with magnesium, it is used for muscle contraction, bone density, integrity of teeth, blood clotting, heart rate, restores proper pH in our body by removing acids, and aids in nerve conduction. Repeated consumption of high fructose corn syrups and sugars, packaged processed foods with additives, and hydrogenated oils makes the body’s pH acidic. Many degenerative diseases stem from increased acid levels in the body, including: osteoporosis, arthritis, abnormal cell growth and cancers, heart problems, kidney and gallstones, chronic fatigue, cavities and mood swings. With calcium and vitamin D deficiency in children, common signs to look for are irritability, tremors, and nervousness. Especially in newborns, much of their intake comes from breastfeeding, and infants who are bottle-fed will need to get more calcium from other sources.

Calcium can be found in a wide variety of food sources, including vegetables such as kale, broccoli, asparagus, parsley, cabbage, and dark green leafy vegetables. Almonds, sardines, flax seeds, oats, blackstrap molasses, figs and watercress also contain good levels of calcium. Although it is well advertised that dairy products (milk, cheese, yogurt, etc.) are excellent sources of calcium, unfortunately most current pasteurization processes (when milk is heated above 160 degrees) kill its nutritional value. Most nutrients are denatured and not easily absorbed by the body. Additionally, due to its high phosphorus content, animal milk can balance blood calcium levels. Calcium supplementation is also a good bet, but keep in mind that the body absorbs nutrients much better from whole foods such as those listed above. Vitamin D works in synergy with calcium and can be obtained with less than ten minutes of sunshine per day. A study from Tufts University found that women 65 and older who took the necessary dose of calcium and vitamin D daily for a period of three years had less bone loss and fracture incidence.

Due to the greater incidence of osteoporosis in women, many women are much more aware of consuming more calcium in their diet. Osteoporosis makes the bones in the body porous and weak, with greater exposure to fractures. In fact, approximately 44 million Americans currently suffer from osteoporosis. Are you having PMS? According to a study in the American Journal of Obstetrics and Gynecology, it was shown that in nearly 500 women, “Calcium has been shown to effectively reduce a wide variety of PMS symptoms by up to 50%. Consumed daily , 50% reduction was demonstrated in the occurrence of food cravings, headaches, bloating and mood swings.”

According to Kristi Monson, PharmD, the recommended daily intake of calcium from natural food sources increases with age, from 500 mg at toddler age, 800 mg for ages 4 to 8, to 1300 mg during adolescence, 1200 mg per day for people over 50 years old. of age.

There are many calcium absorption inhibitors in the common diet that should be avoided. These toxic foods can deplete bone mass and contribute to osteoporosis. Sodas and other soft drinks contain phosphoric acid and caffeine, which make the body acidic, depleting calcium in the body. Processed foods, white flours, various sugars, and aspirin also contribute to calcium inefficiency. Many candies and sugary cereals claim to be fortified with excess calcium, but be aware that due to the high sugar content, calcium is not properly absorbed by the body.

Weight-bearing exercises and physical activities also help strengthen bones, in addition to proper nutrition. Proper alignment of the spine allows the bones of the body to articulate better, reducing calcium deposits and arthritic changes. By being proactive with a whole-food diet, avoiding processed foods, weight-bearing exercises and training, proper spinal alignment, proper sunlight and supplementation, getting your daily calcium intake is easier than ever !

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