It's all about calcium

MANILA, Philippines - Numerous media have emphasized the importance of calcium on women and have encouraged that they take food and drinks rich in this nutrient.

But how important really is calcium in one’s body? As kids grow up, their parents and teachers would say that they need it to have stronger teeth and bones and likewise help in resisting diseases as it makes body systems stronger. Kids are also encouraged to drink milk, which studies say is still the best source of calcium.

As people age, though, some of them may have already forgotten this fact as more food choices become more readily available, something that in the end, may prove problematic.

Some dietary surveys show that most women are calcium-deficient. This means that they do not get sufficient amounts of calcium in their diet, making them more prone to osteoporosis, a skeletal disease where bones become thin and brittle due to insufficient calcium intake.

According to the Food and Nutrition Research Institute (FNRI), meanwhile, Filipinos have a consistent failure to meet their daily calcium needs. 

When calcium intake is consistently deficient, over time this decline can lead to osteoporosis.

“Osteoporosis is four times more common in women than men,” says the US-based National Osteoporosis Foundation.

Dr. Julie Li-Yu of the Osteoporosis Society of the Philippines Foundation Inc., meanwhile, said there are around 300 million elderly aged 65 and beyond suffering from osteoporosis in 2000.

“By 2050, there will be an estimated 1.555 billion individuals who will suffer from the disease. The projected total number of hip fractures around the world will reach 6.26 million in 2050, almost fourfold the number of cases in 1950. It is of much more pressing concern when half the predicted number of patients with hip fractures will actually come from Asia,” she says.

Why does osteoporosis happen? Unbeknownst to many perhaps, bones undergo constant breakdown, as people grow older. While this is counteracted by bone formation, the balance between them changes as people age.

Bone breakdown begins to exceed formation as people grow older and this occurrence is a major factor in the development of osteoporosis.

Menopause also accelerates bone loss in women. Hormonal changes, like menopause, can significantly reduce the body’s ability to deposit calcium in bones. The first seven years after menopause, or around the ages of 50-60 years, is the most vulnerable time when most bone loss occurs.

This is because the sex hormone estrogen, which a woman produces, declines in production. Estrogen is essential in the maintenance of bone strength and a decrease in estrogen levels means less calcium is deposited in the bones. Therefore, women going through menopause face a higher risk of osteoporosis.

Osteoporosis is also caused by other factors like heredity, low body weight, small frame, race, lack of physical activity, medications, smoking, and heavy alcohol drinking.

How does calcium prevent the weakening of bones? It is perhaps important to remember this vital fact: 99 percent of the body’s calcium is contained in the bones. As one ages, he or she experiences calcium loss, hence the need to boost calcium levels even more.

Calcium is also essential in muscle and blood contraction, the secretion of hormones and enzymes, and the function of vital body processes.

There are currently a number of food products that offer calcium, like adult milk products specially designed for women.

But while these products may contain calcium, check if they sufficiently provide the calcium requirement the body needs. Go for those that provide the higher amount of calcium per 100g for your bone health. Nutritional information is usually indicated at the back or side of their boxes. 

Checking the label also gives information on other nutrients that would help bone health needs. Vitamin C, for example, is essential in producing collagen, a connective tissue that holds bones and muscles and other tissues together.

They may also contain folic acid and iron, two other important nutrients needed by women. Iron is important for healthy blood needed to prevent anemia, while folic acid is an essential nutrient for women of childbearing age.