Do you get enough calcium?

[AlreadyexcitedGrammy]

My dear health interested friends - are you making sure that you are including enough calcium in your diet and/or taking an added supplement (calcium and vitaminD)? I was really “bummed” about a month ago after I got the results from a Dexa (bone density) scan.

2 years ago the same test, indicated I was “border” osteoporosis. I followed my dr’s instructions, increasing my calcium intake and I do a lot of walking and have “fairly” decent eating habits (okay, okay, if I had GREAT eating habits, I would be at my goal weight, that is why I said fairly good)

Anyway, this time around (I think it is a general practice to have this scan every 2 years (after one is 50? - my medically-trained friends, know much more about this topic than I do) I was expecting a turn-around on results and waahhhhhhhhh – dr’s office called with the news that I now am officially in the category of having osteoporosis!

My DH, looking on the bright side, reminded me that it could have been much worse if I hadn’t increased my calcium, exercised, and ate more wisely, so I am thankful that I had been doing those things BUT, guess my point to you is – make sure (no matter what your age) that you are getting enough calcium – keeping those bones good and healthy!

Here is a link from the National Osteoporosis Foundation if you are interested http://www.nof.org/prevention/calcium.htm

 

[TXBelle]

Bev- I am sorry to hear about your test results. Thank you for sharing your story. It is something we all need to keep in mind.

 

[Lisa loves Pooh]

Ugggghhhh!!!

I can NEVER remember my calcium pills

And I'm in the "detests milk" category.

Going to take my pills right now!

 

[chimera]

When you take your calcium, please make sure you're taking vitamin D along with it. Vitamin D and calcium work together to make sure your bones are healthy. We've been finding that many people have low vitamin D levels, even if you spend time in the sun!

 

[pixiechick]

Bev, thanks for the reminder. I'm terrible about remembering supplements, esp. calcium. Sorry to hear about your results.

 

[lmhall2000]

I know you may be disappointed but your doc is right...you probably made it MUCH better by all the steps you took!

I felt guilty yesterday because although I've eaten quite a bit of cheese this past week I just was craving a small glass of skim milk...I followed my cravings and felt better. I'm going to try and atleast drink one 6 oz glass of skim milk a day in addition to adding more veggies that have calcium and my 2-4 oz. of cheese I have daily...

Anyone have a list of what veggies are good sources of calcium? Or anyone recommend any calcium supplements? I do know that even if you take calcium supplements you also need Vitamin D and another vitamin in order for your body to be able to absorb enough calcium. I'd love to read a report on this if anyone is clever enough to find something!
Thanks!
Tara

 

[chimera]

This is such an important topic! Many people assume that it's normal to get shorter as you age, but you can fight it! The Surgeon general came out with a big report a few months ago on osteoporosis. Here's the key recommendations:

* Getting the recommended amounts of calcium and vitamin D. High levels of calcium can be found in milk, leafy green vegetables, soybeans, yogurt and cheese. Vitamin D is produced in the skin by exposure to the sun and is found in fortified milk and other foods. For individuals who are not getting enough calcium and vitamin D in the diet, supplements may be helpful. The average adult under 50 needs about 1000mg of calcium per day and 200 International Units (IU) of Vitamin D (one cup of vitamin D fortified milk provides 302 mg of calcium and 50 IU of Vitamin D).
* Maintaining a healthy weight and being physically active at least 30 minutes a day for adults and 60 minutes a day for children, including weight-bearing activities to improve strength and balance.
* Taking steps to minimize the risk of falls by removing items that might cause tripping, improving lighting, and encouraging regular exercise and vision tests to improve balance and coordination.

http://www.hhs.gov/news/press/2004pres/20041014.html

Here's the booklet, written for the general public:

http://www.surgeongeneral.gov/library/bonehealth/docs/Osteo10sep04.pdf

Here's the full report, all 13 chapters:

http://www.surgeongeneral.gov/library/bonehealth/content.html

 

[Debbie]

Bev! Hubby is right! You are doing the right things to help yourself. GOOD FOR YOU!

I will have to see how I am doing. I drink milk at least once a week, eat cheese regularly, and have yogurt daily. I know that the walking and Curves is good. I don't take a supplement, but maybe that's the next thing for me.

Take care, hun. Remember, INSPIREd, we can do it!

 

[MelanieC]

Bev- I just want you to know that talk we had that morning at the airport while waiting for Molli has had a profound effect on me. I've started really trying to up my calcium intake on foods rich in calcium and really trying to be conscious of it. I've also started taking vitamins with calcium in them too, although I want to switch to the kind you take 2 times a day since your body can only absorb it slowly.

Thanks for letting us know how important it is, and I think about you every day when I drink my milk or eat my cheese.