Calcium And Bone Basics

From the very beginning of life, calcium is essential for building bone.  The amount of calcium you need changes over your lifetime. 

Children and adolescents: Calcium helps bones grow longer and stronger. Nearly half of your body’s bone is formed during the teen years.

Young adults: During your twenties, you need plenty of calcium to make your bones denser and stronger, even though they aren’t growing longer.  By your early thirties, your bones have reached their peak bone mass, which is the maximum amount of bone that you will ever have.

Middle-aged adults: Your bones begin to lose calcium.  If you don’t get enough, your body takes calcium from your bones to keep the level of calcium in your blood steady.  Over time, bone loss can lead to weak bones that break more easily, a condition called osteoporosis that strikes both women and men.

Mature adults: As you age, your body is less able to absorb calcium.  This is why your need for calcium increases after age 50.  For women, menopause also increases bone loss.  It’s never too late to get recommended amounts of calcium to help slow down bone loss.

Getting Your Calcium

It’s not hard to get the calcium your body needs.  Here are several ways: 

1. Milk and dairy products.  Aim for two daily servings (3 servings for teenagers 12-18 years) of lower-fat milk, yoghurt or cheese.  These foods are your richest sources of calcium—and they provide a mix of other nutrients that your body needs to stay healthy.
2. Other calcium-containing foods.  Calcium-fortified foods, such as some cereals, fruit juices, soy milk, bread and cereal bars are another option.  Look for products that say “Calcium Rich,” “Added Calcium” or “Good Source of Calcium.”  Some other foods from the five food groups can also contribute to your calcium intake, but these generally contain smaller amounts of calcium.
3. Calcium supplements.  It’s best to get your calcium from food, which also contains other nutrients.  If you are concerned about your calcium intake and frequently fall short on servings of calcium-rich foods, seek medical advice about the use of supplements. 

Bone-Building Lifestyle Tips

A healthy lifestyle that includes a well-balanced diet along with regular physical activity can help your bones last a lifetime.  Along with eating calcium-rich foods, here are more tips to help keep your bones healthy and strong:

• Get a daily supply of vitamin D.  Vitamin D helps your body absorb and use calcium.  Food sources of vitamin D include fortified dairy products (such as margarine), fish and eggs.  Your body also produces vitamin D when your skin is exposed to sunlight.  About fifteen minutes of direct sunlight (without sunscreen) per day can give you the vitamin D you need.  Older adults are less able to produce vitamin D and may need a supplement.
• Be active.  Weight-bearing physical activities help to strengthen your bones.  In contrast, being inactive increases bone loss.  Walking is one of the best bone-building activities.  Aim for at least 30 minutes, preferably more, of physical activity on most days of the week.
• A weight that’s right for your height and frame size is good for your bones.  If you’re too thin, your bones may be more fragile.  If you cut back on kilojoules to lose weight, be sure not to exclude calcium-rich foods.  Getting enough calcium while you are losing weight helps protect your bones.
• Be aware of calcium inhibitors.  Lactose and protein improve efficiency of absorption.  Fibre or alcohol can interfere with your body’s ability to absorb calcium especially if your calcium intake is low.  Some foods with calcium, including spinach, rhubarb and kidney beans, contain oxalates or phytates that bind with calcium in these foods so it’s not fully absorbed.  The effects of caffeine on calcium absorption are small—easily offset by one or two tablespoons of milk in a cup of brewed coffee.
• Stop smoking.  Smoking is a risk factor of your bones, as well as your heart and lungs.  Smokers have a greater risk of osteoporosis.