Calcium and osteoporosis: a guide
Calcium and osteoporosis: a guide
calcium and osteoporosis: a guide
Calcium is an essential nutrient for our body and plays an important role in preserving bone health. Osteoporosis, on the other hand, is an illness that leads to increased bone fragility. In this guide, we will deal with the importance of calcium for bone health and the role it plays in the prevention of osteoporosis.
calcium and bone health
Calcium is the most important mineral in our bones. To a large extent, our bones consist of calcium compounds, especially of hydroxylapatite, a calcium phosphate connection. Calcium supports the structure and stability of the bone structure and helps to make it strong and resistant.
The body absorbs calcium from food and stores it in the bones. If the body needs more calcium to maintain different functions, such as muscle contraction or blood clotting, it can release it from the bones. This makes it clear how important a sufficient calcium supply is to maintain bone health.
calcium deficiency and osteoporosis
A calcium deficiency can lead to increased bone fragility and the development of osteoporosis. Osteoporosis is an illness in which the bone mass decreases and the bones lose to density. This makes them more susceptible to breaks, even at low loads or without any recognizable injury.
A calcium deficiency can be caused by various factors, such as inadequate calcium intake through nutrition, a disturbed calcium absorption in the intestine or an increased calcium loss via the kidneys. Women are particularly susceptible to osteoporosis due to hormonal changes during menopause.
calcium -rich foods
The best source for calcium is a balanced diet that is rich in calcium -rich foods. Some good calcium sources are:
- dairy products such as milk, yoghurt and cheese
- kale, broccoli and spinach
- Almonds and sesame seeds
- Tofu and other soy products
- anchovies and salmon (with bones)
It is important to note that the calcium recording from vegetable sources such as vegetables is often lower than that of animal sources such as dairy products. Nevertheless, vegetarians and vegans can also cover their calcium needs by choosing a varied diet with calcium -rich foods.
calcium supplements
In some cases, it can be difficult to cover the calcium requirement solely through nutrition. In such cases, calcium supplements can be helpful. However, it is important to point out that a high dose of calcium supplements is not always better and can even have negative effects.
The recommended daily calcium intake for adults is 1000 mg to 1300 mg, depending on age and individual needs. Overdose of calcium can lead to indigestion, kidney stones and in rare cases to an imbalance of calcium in the body.
It is advisable to speak to a doctor or nutritionist before taking calcium supplements to determine the individual calcium requirement and to choose the correct dosage and type of supplement. movement and osteoporosis
In addition to sufficient calcium intake, physical activity also plays an important role in preserving bone health and the prevention of osteoporosis. Regular movement, in particular weight -bearing or muscle -strengthening exercises, helps to maintain the bone mass and slow down bone reduction.
Popular exercises that can have a positive effect on bone health are hiking, jogging, weightlifting, dancing and yoga. These activities put pressure on the bones, which stimulates the body to install more calcium into the bones and increase the bone resistance.
summary
The sufficient supply of calcium is crucial for bone health and the prevention of osteoporosis. A balanced diet with calcium -rich foods such as dairy products, green vegetables and nuts is recommended. If a sufficient supply of nutrition is not possible, calcium supplements can be taken in consultation with a doctor. In addition to sufficient calcium intake, physical activity, in particular weight -bearing exercises, is important to preserve bone health.
FAQ
1. How much calcium should I take every day?
The recommended daily calcium intake for adults is 1000 mg to 1300 mg, depending on age and individual needs.
2. Are vegetable sources sufficient for calcium?
Vegetable sources for calcium such as green vegetables and nuts contain calcium, but in smaller quantities as animal sources. It is possible to cover the calcium requirement with a vegetable diet, but it usually requires a greater variety of calcium -rich foods.
3. Can I take too much calcium?
Yes, an overdose of calcium can lead to indigestion, kidney stones and an imbalance of calcium in the body. It is important to determine the individual calcium requirement and to discuss the dosage of calcium supplements with a doctor.
4. What exercises are good for bone health?
Weight -bearing or muscle -strong exercises such as hiking, jogging, weightlifting, dancing and yoga can have a positive effect on bone health. These exercises put pressure on the bones, which stimulates the body to install more calcium into the bones and increase the bone resistance.
5. Am I endangered to develop osteoporosis?
Some risk factors for the development of osteoporosis are a higher age, female gender, inheritance, hormonal changes, lack of physical activity and insufficient calcium intake. If you belong to a risk group or have concerns, talk to your doctor about prevention options.