Skip to main content

CALCIUM - STRONG BONES - PREVENT FRACTURES


The last two posts have been about preventing falls in the Elderly. The next few articles will be on how to reduce the probability of breaking your bones in spite of a fall, Strengthening Your Bones to Prevent Fractures.

The Power of Calcium: Building and Maintaining Strong Bones

Calcium is the foundation of strong bones and teeth. Over 99% of this crucial mineral resides within these structures, providing them with density and structural integrity. But calcium's magic extends beyond the skeletal system, playing a vital role in muscle function, nerve transmission, and blood clotting.

Meeting Your Calcium Needs:

The amount of calcium needed varies throughout life, with specific recommendations for different age groups:

  • Infants (0-12 months): 200-275 mg/day
  • Children (1-3 years): 700 mg/day
  • Children (4-8 years): 1,000 mg/day
  • Children and adolescents (9-18 years): 1,300 mg/day
  • Adults (19-50 years): 1,000 mg/day
  • Adults (51+ years): 1,200 mg/day (especially women due to increased osteoporosis risk)
  • Pregnant and lactating women: 1,000-1,300 mg/day

Calcium-Rich Delights:

Nature offers a delicious bounty of calcium-rich foods to help you reach your daily goals. Here's a sampling of some of them:

Vegetarian Choices:

  • Dairy products: Milk (300mg/cup), yogurt (300mg/cup), cheese (200mg/slice)
  • Leafy greens: Collard greens (245mg/cup), kale (177mg/cup), broccoli (74mg/cup)
  • Soybean : Soybeans (185mg/cup), tofu (236mg/half cup)
  • Fortified foods: Fortified cereal (200-300mg/cup), orange juice with calcium (300mg/cup)
  • Ragi (hidden treasure): Finger millet (344mg/100g)

Non-Vegetarian Options:

  • Fatty fish : Salmon (232mg/85g), sardines (181mg/85g)
  • Shellfish : Shrimp (129mg/85g), canned oysters (188mg/85g)
  • Meat (moderation, please): Chicken breast (33mg/85g), beef sirloin (10mg/85g) (Note: Meat is not a primary source of calcium)

Indian Diets and Calcium:

Traditional Indian diets may sometimes fall short of calcium recommendations. While lentils and legumes offer some calcium, dairy consumption may be lower compared to Western diets. But fear not, vegetarians! Leafy greens, fortified foods, and the hidden gem, ragi, can help bridge the gap. For individuals with higher needs, like post-menopausal women, supplements might be necessary after consulting with a doctor.

Supplementing Wisely:

Calcium supplements can be helpful in specific situations, like:

  • Low dietary calcium intake
  • Medical conditions affecting absorption
  • Increased calcium needs (pregnancy, osteoporosis)

However, consult a healthcare professional before taking supplements, as exceeding recommended dosages can have adverse effects.

Remember: Calcium is your partner in building a lifetime of strong bones and good health. Choose calcium-rich foods from the diverse offerings nature provides, and if needed, seek guidance for personalized supplementation. With a balanced approach, you can ensure your body has the calcium it needs to thrive!

Dr.Naveen Chowdary Tummala MS(Ortho)

SCOT: Dr. Naveen's Bone and Joint Clinic, Sholinganallur.

9094567894, 9094567893

Click on : GOOGLE PAGE DETAILS & DIRECTIONS

Labels

Labels:

Comments

Post a Comment

Popular posts from this blog

Warm Up & Stretches : Keys to injury Prevention.

  Pre-Exercise Optimization: A Comprehensive Guide to Warming Up and Stretching for Enhanced Performance and Injury Prevention Engaging in any physical activity, whether a high-intensity athletic competition, a leisurely game of tennis, or a dynamic dance class, necessitates a well-prepared body. A meticulously designed pre-exercise routine, incorporating both dynamic warm-up and static stretching, serves as the cornerstone of injury prevention, performance optimization, and peak physiological function. Physiological Adaptations Facilitated by Warming Up: Enhanced Blood Flow and Oxygen Delivery: Light cardio activities such as brisk walking, jogging, or jumping jacks progressively elevate heart rate and respiration, leading to a concomitant increase in blood flow. This surge delivers vital oxygenated blood to the working muscles, priming them for efficient contraction and improved power output during exercise. Increased Muscle Temperature and Flexibility: As muscle temperature ri...
Post a Comment
Read more

Falls Prevention in Toilets and Bathrooms: Essential Strategies for Safety

  Falls are a significant concern in bathrooms and toilets, especially for older adults and individuals with mobility issues. The combination of slippery surfaces, confined spaces, and the need for physical maneuvering makes these areas particularly hazardous. However, with thoughtful planning and the implementation of various safety measures, the risk of falls can be greatly reduced. This article outlines key strategies and interventions to promote safety in toilets and bathrooms. 1. Install Grab Bars Grab bars provide essential support and stability in bathrooms. They should be strategically placed near the toilet, shower, and bathtub. These bars help individuals maintain balance while transitioning from sitting to standing or stepping in and out of the shower. When installing grab bars, ensure they are securely anchored to the wall and can support a person's weight. 2. Use Non-Slip Mats and Strips Wet floors are a common cause of falls. Non-slip mats should be placed inside and ...
Post a Comment
Read more

The Indian Diet & The Protein Problem.

  The Protein Powerhouse: Optimizing Protein Intake in Indian Diets A meal consisting of Rice, Potato, Corn and Wheat and all of them in on meal is usually unheard of anywhere else in the world but in India it is pretty common. All the four major sources of Carbohydrates in one meal. We love our carbs and that is the cause for one major problem. Lack of adequate protein intake. Protein, the oft-neglected macronutrient, deserves a prominent place in the nutritional spotlight, especially for Indian diets traditionally rich in carbohydrates. This essay explores the importance of protein, its role in overall health, and practical strategies to incorporate it into our daily lives, ensuring a well-rounded dietary approach that complements the vibrant flavors of Indian cuisine. The Protein Advantage: Building Blocks for a Healthy You Protein is the cornerstone of human health, the very building block of life. It's essential for building and repairing tissues, creating enzymes and hormone...
Post a Comment
Read more