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

Comments

Popular posts from this blog

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 ...

Robotic Knee Replacement Surgery: Hype or Hope?

  For individuals living with chronic knee pain, the decision to undergo surgery is significant. It's filled with questions about accuracy, recovery, and long-term results. The recent advent of  Robotic Knee Replacement  has added a new dimension to this decision-making process. Is it a genuine medical advancement or simply technological hype? The consensus among leading orthopedic specialists is clear: when applied correctly, robotic assistance is a transformative tool that significantly enhances surgical outcomes. At  SCOT Bone & Joint Clinic , we leverage this technology to turn patient hope into a tangible, pain-free reality. Beyond the Hype: What is Robotic Knee Replacement? It's crucial to understand that the robot does not perform the surgery autonomously. Instead, think of it as a high-precision GPS for the knee. The surgeon remains in complete control, guided by real-time data and unparalleled accuracy. Systems like  MAKO  or  Cori  f...

INJURY CANNOT STOP HEROES SERIES Part 1 : Sachin Tendulkar - The God Of Cricket

this is the first of the series on Injuries Cannot Stop Heroes. Who better than my favourite sportsperson of all time. Easily India's best ever batsman and considering the pressure he was always under and the burden of expectations he carried on his shoulders may be even the best in the world. Sachin Tendulkar. From his Ranji Trophy debut in 1988 to his retirement with his final IPL match in 2013 , it was a glorious career of 25 years. And 25 years of being at the top of his game smashing records by the dozens. But that superhuman effort extracts a toll on the body and Sachin suffered a lot of injuries. The way he handled them by seeking the right advice , resting adequately whenever necessary, undergoing surgery for some , adherence to strict rehabilitation protocols and more importantly the changes he made to his batting are stuff that only great men can do.  There are many who stop playing after a single injury or cannot perform at the highest levels , but Sachin is a role model...