Keeping Your Bones Healthy

Are you getting enough calcium?

We all know that calcium is important for building strong bones and teeth, but do you know just how important? When do your bones reached their peak density? Why do bones start losing calcium? What can you do to prevent this?

This article answers these questions and more, as it helps you learn about the role of calcium in your body, how to prevent osteoporosis and how you can incorporate calcium-rich foods into your everyday diet.

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What is the role of calcium in the body?

The body uses calcium for bone and teeth strength. It also plays an important role in nerve and muscle function, blood clotting, enzyme regulation and insulin secretion.

The majority of the body's calcium is stored in the bones and teeth, with the remainder being carried in the blood. Eating calcium-rich foods keeps the body stocked with the calcium levels it needs. However, if your calcium intake from food is insufficient, the body draws the calcium it needs out of the bones. This is when problems occur - continued leaching of calcium from the bones can result in weak, brittle bones.

What causes osteoporosis?

The major factors that can lead to osteoporosis are:

Insufficient calcium in the diet
Insufficient weight-bearing exercise
Hormone changes during menopause
Untreated digestive illnesses
Family history of osteoporosis
Excess amounts of alcohol, protein and phosphorus
Insufficient vitamin D and magnesium
Cigarette smoking.

By being aware of the factors that contribute to osteoporosis, you can make sure that you're not unknowingly putting yourself at risk. After all, you don't want to be the one later in life saying "I didn't know" when it's too late.

How can osteoporosis be prevented?

'Prevention' is the key word here - once your bones have begun to degenerate it is very difficult to overcome the affects. It is important to ensure that your diet is rich in calcium right from childhood, and especially during the teenage years when your bones reach their maximum density. The more you can build up your bone density, the stronger your bones and teeth will be for the future.

That's not to say that if you are past your teens, it's too late to bother. Calcium and exercise are important for all ages, and in fact have been shown to substantially help reduce fractures and problems in the elderly years.

Diet

Have a look at how much calcium you need each day.

	Daily Calcium Requirement
Infants:
0 - 6 months, breastfed	300 mg
0 - 6 months, bottlefed	500 mg
7 - 12 months	550 mg

Children:
1 - 3 years	700 mg
4 - 11 years	800 mg

Girls:
12 - 15 years	1000 mg
16 - 18 years	800 mg

Boys:
12 - 15 years	1200 mg
16 - 18 years	1000 mg

Women:
19 - 54 years	800 mg
54 years +	1000 mg
Pregnancy	1200 mg
Breastfeeding	1200 mg

Men:
19 years +	800 mg

Exercise

As well as calcium, it is extremely important to ensure that you do regular weight bearing exercise. Exercise where you are supporting your own weight has been found to maintain and build bone strength, and can determine the maximum bone density that a person achieves.

Examples of weight bearing exercise are:

Going for a walk
Lifting weights
Jogging
Strength training
Playing netball
Kicking a soccer ball
Walking the dog.

Find as many ways as you can to incorporate these types of exercise into your day, and encourage your family members to join you to keep the whole family's bones strong and healthy.

How can I track my calcium intake?

Click the 'Change nutrients displayed' link to show your calcium intake

Do you know how much daily calcium you are getting? There's an easy way to find out.

Using your CalorieKing.com.au Food Diary, you can choose to display calcium as one of the nutrients that you track. Simply click on the 'Change nutrients displayed' link in your Food Diary and tick the calcium check box.

Easy! Now you can find out how much calcium you are really getting.

If you're not already a member of CalorieKing.com.au, it's simple to join. Try the free diet analysis and profile on the homepage.

How can I incorporate more calcium into my diet?

Firstly, have a look at the following table for some good sources of calcium.

Food source	Amount of calcium per serve
Milk, 250 ml glass	300 mg
Cheese, 40g piece	300 mg
Yoghurt, 200g	300 mg
Soy drink, calcium enriched, 250 ml glass	300 mg
Tinned salmon, with edible bones, 100g	300 mg
Tofu, firm, with calcium coagulant, 100g	160 mg
Almonds, 30g	70 mg
Broccoli, 1 cup	70 mg
Baked beans, 150g	70 mg
Sesame seeds, 30g	20 mg

Which of these do you eat regularly? Is this enough to achieve your recommended daily calcium intake? If not, try some of these quick and tasty tricks!

Try a delicious smoothie for breakfast or a snack. Use your favourite fruit and flavour combinations, or try this yummy suggestion.

Frozen Banana Blush (serves 2)

Peel and freeze 2 medium bananas. Chop and put in a food processor or blender with 2 cups of fat-free milk, 1 tablespoon passionfruit pulp and a couple of strawberries.

Blend all ingredients until smooth and creamy. Sprinkle with nutmeg. Yum!

Include tinned salmon or sardines in your lunch (make sure you eat the bones too!).

Salmon Surprise Roll (serves 1)

100g tin of salmon, drained, bones retained
2 tablespoons low-fat natural yoghurt
Chopped fresh coriander, or other herbs
Chopped mild chilli, to taste
Black pepper, to taste
1 wholemeal bread roll
Salad ingredients, such as grated carrot, sliced cucumber, sliced tomato, baby spinach leaves

Combine first five ingredients. Halve bread roll and spread salmon mixture onto one half of the roll. Top with salad ingredients and other half of roll. Enjoy!

Use tofu in your next stir-fry, and add crunch and flavour by tossing in a handful of almonds or sesame seeds.

Tofu and Vegetable Stir-fry

Cut firm tofu into large cubes. Sprinkle soy sauce over tofu. Heat wok, and spray with cooking spray. Gently toss tofu in wok until lightly browned. Remove tofu from wok.

Add your favourite thinly sliced vegetables (such as broccoli, bok choy, spinach, zucchini, carrot, squash, mushrooms and capsicum) to the wok, along with chopped garlic and fresh ginger, and stir-fry until almost cooked. Add soy sauce and sweet chilli sauce to the vegetables and toss to combine. Return the tofu to the wok, along with a handful each of almonds and sesame seeds. Gently heat until all the vegetables are cooked.

Serve with steamed rice or noodles, if desired.

Handy stir-fry tip: If your stir-fry ingredients are starting to stick, add a little water or stock rather than oil.

Snack on raw nuts and dried fruits, such as almonds, brazil nuts, figs and apricots.
Try Spinach and Cheese Tortillas from our Recipe library for a tasty dinner packed with calcium.

What is the impact of low-carbohydrate diets?

The latest diet craze of restricting carbohydrates may prove to have serious consequences for bone health. On a low-carbohydrate diet, milk, nuts and most dairy products are avoided due to their carbohydrate levels. Unless the diet is supplemented, such as with calcium tablets, not enough calcium will be consumed in the daily diet.

According to Australian research, low-carbohydrate diets can also cause the blood to become more acidic. This can result in an increase in the amount of calcium leached out of the bones.

Another link between low-carbohydrate diets and osteoporosis comes with research that shows that excess protein has been identified as a contributing factor to osteoporosis. Diets, such as the Atkins diet, which limit carbohydrates tend to be high in meat consumption. This could be a cause for concern in the future.

When you combine less dietary calcium, extra leaching from the bones and a diet high in protein, low-carbohydrate diets aren't really all they're cracked up to be - unless that's a cracking of the bones you're after...

Why are fruits and vegetables important?

Although calcium and exercise are the most beneficial ways to prevent bone loss, a recent US study found that eating at least three servings of fruits and vegetables per day can help limit the body's excretion of calcium from the bones.

Although the study was small and has not produced definitive evidence, the indications are that adding extra fruit and vegetables certainly can't hurt!

References :

This article was compiled in consultation with CalorieKing.com.au experts and in reference to the following sources:

Allan Borushek's Calorie and Fat Counter 2004 - 'Osteoporosis Guide & Calcium Counter'

Osteoporosis Australia

Low Carbohydrate Diets (radio program), 9 February 2004, The Health Report, ABC Radio National, Announcer N. Swan.

Norton, A. 'Fruits and vegetables may strengthen girls' bones.' Reuters Health, 16 March 2004.

Last updated: July 19th, 2004

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