Strong Bones for the Win

Osteoporosis Avoidance

As a post-menopausal woman who wants to keep moving into my old age, I am doing all I can to keep my bones strong. Since calcium makes up much of our bones, it’s important to consume enough each day.

But how much is enough? And what is the best way to get it?

For most of us, it’s recommended we take in at least 1,300 mg of calcium per day, but that number rises for older people like me, and especially for women.

During menopause, us gals begin to lose estrogen – a hormone that helps to increase calcium absorption and retain the mineral in bones. That means the risk of developing osteoporosis rises, making our bones less dense and prone to fracture.

And we can’t have fractures and expect to keep walking!

The Best Sources for Calcium

In a word, food.

We’ve all been told that dairy is the number one source of calcium. There certainly is a lot of calcium in dairy products, like cheese, yogurt and milk, but not all of that calcium is easily absorbed. Scientists call that “calcium bioavailablity.”

That means the glass of milk you’re drinking may have 300 mg of calcium, but only 30% will be absorbed into your body. Plant foods like leafy greens contain less calcium overall than dairy, but have a higher bioavailability.

Wow, ok, but can’t I just take a calcium supplement?

The Risks of Calcium Supplements

According to researchers at Johns Hopkins University, multiple studies have concluded the best calcium supplement is none.

Not only has no real benefit been established, but supplements have been associated with an increased risk of colon polyps and kidney stones as well as building up in the heart’s arteries and increasing the risk for a heart attack.

Other studies point to supplements having the opposite effect from the one intended, actually causing fractures rather than preventing them.

All Together Now: The Best Sources Of Calcium are…

Calcium-rich FRUIT

Pineapple 21 mg /cup
Orange 38 mg/cup
Blackberry 42 mg/cup

Calcium-rich NUTS/SEEDS

Almonds 75 mg/handful
Sesame seeds 29 mg/tsp
Poppy seeds 127 mg/tsp
Chia seed 179 mg/tsp

Calcium-rich GREENS

Mustard 64 mg/cup
Collard 84 mg/cup
Kale 90 mg/cup
Bok Choy 158 mg/cup

Calcium-rich BEANS (cooked)

Lentils 40 mg/cup
Garbanzo 99 mg/cup
White 132 mg/cup
Edamame 155 mg/cup
Tofu 438 mg/cup

Calcium-rich MEAT/CHEESE (cooked)

Hard Cheese 240 mg/cup
Mozzarella 242 mg/cup
Sardines (canned) 240 mg/cup
Feta 270mg/cup

There are plenty of other sources like kale and figs, yogurt too. This will get your started if you are hoping to join me in keeping that skeleton fit for the trail. Try making my breakfast shake too: a chewy, delicious calcium-bomb of fruits, greens, and nuts.

Things to Note

Calcium is best absorbed with vitamin D. Since D is tricky to get enough of during the dark days of winter, I always take a supplement of 400-800 IU each day.

Heavy drinking of alcohol and coca-cola, using steroids and eating salty foods can also inhibit calcium absorption.