Getting enough calcium is vital. The body uses calcium to build bone but also the heart, muscles, and nerves. Without enough calcium, your blood becomes thin and won’t clot. Bones are last on the list in terms of your body’s needs - when you don't get enough calcium, your body tears down bones to get it.
Are you getting enough? Many people do not. Good natural sources of calcium are: dairy products, certain types of fish and green vegetables.
If you're getting too little calcium, you can use calcium supplements. The cheapest come in the form of antacids like Tums – each pill can have 500mg. of calcium. You can also buy straight calcium supplements or get it from a multivitamin.
The body needs about 400 to 800 IU of Vitamin D per day to absorb and make use of the calcium it gets. Sunlight is the major source of Vitamin D - get about 15 minutes of sunlight a day. You can take Vitamin D supplements as well.
|
Time of Life |
Goal |
Steps to Take |
|
Children and teens (ages 18 and under) |
Build bone |
Get enough calcium every day.
|
| |
|
Ages 10 and under: 800-1200 mg |
| |
|
Ages 11-13: 1200-1500 mg |
| |
|
Ages 14-18: 1300 mg |
| |
|
Get lots of exercise. Play sports, dance
and walk - stay active. |
| |
|
Don't smoke or use alcohol which cause
bone loss. |
|
Young and middle aged adults
(ages 19-50) |
Maintain bone - balance bone loss with
bone growth. |
Get at least 1000 mg calcium every day. |
| |
|
Get regular exercise. |
| |
|
Don't smoke, drink alcohol only in
moderation. |
|
Pregnant women and nursing mothers |
Avoid bone loss. |
Get enough calcium every day. |
| |
|
Ages 24 and under: 1500 mg |
| |
|
Ages 25 and older: 1200 mg |
| |
|
Ask your health care provider about
exercise and lifestyle choices during this time. |
|
Women ages 51 and older who have been
through menopause |
Reduce bone loss; treat osteoporosis if
needed. |
Get at least 1200-1500 mg of calcium every
day. |
| |
|
Get regular exercise. |
| |
|
Don't smoke, drink alcohol only in
moderation. |
| |
|
Ask your doctor about: |
| |
|
Your personal risks for osteoporosis
|
| |
|
Medicines to prevent osteoporosis |
| |
|
Consider having a test to measure your
bone density -this test can show your risk for bone
fracture and whether you have osteoporosis. |
| |
|
|
| |
|
If you have osteoporosis:
|
| |
|
Follow your doctor’s instructions. |
| |
|
Ask about how to exercise safely and
prevent falls the home. |
| |
|
|
|
Men ages 51 and older |
Reduce bone loss; treat osteoporosis when
possible. |
Get at least 1200 mg of calcium every day. |
| |
|
Get regular exercise. |
| |
|
Don't smoke, drink alcohol only in
moderation. |
| |
|
Talk to your health care provider about:
|
| |
|
Tests to see if you have low levels of the
sex hormone testosterone - these levels can decline with
age and increase bone loss. |
| |
|
Steroid drugs you've taken to treat asthma
or arthritis (like prednisone or cortisone). These drugs
cause bone loss and increase your risk of osteoporosis. |
| |
|
You may need a test to measure your bone
density |
| |
|
If you have osteoporosis:
|
| |
|
Follow the treatment your doctor
prescribes. |
| |
|
Ask about how to exercise safely and how
to prevent falls in your home. |
Try to take smaller doses of calcium throughout the day – with meals to improve absorption.
Remember: Bone loss can only be slowed by getting enough calcium – it’s important to build bone density in your formative years and keep exercising as you grow older to reduce bone loss.
New medications are beginning to show promise to reduce, eliminate and even regenerate bone, but there are side effects and results are mixed, so take care of you bones and get plenty of exercise.
Just another reason why your fat burner program can improve your life – no bones about it!
