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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

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