She was told by the nurse that her bone density test score is -1.3 and it’s a sign of osteopenia, a condition that can lead to osteoporosis later in life. She was only 25 years old and she does eat plenty of calcium-rich foods. So why were her bones not strong enough? Our body uses calcium to maintain normal important biological functions such as blood clotting, nerve conduction and cell division. In fact, calcium is so important that when it is needed in the body and there isn’t enough from our diet, hormones will start taking it from our bones instead. What’s also alarming is that for most people, our bone mass will naturally begin to decline after the age of 30. Not all calcium consumed is actually absorbed in the gut. In fact, calcium can also be eliminated from the body due to high sodium diet, caffeine (coffee and tea), and alcohol intake. These increases urinary calcium excretion and reduce calcium absorption.
Start Consuming Non-Dairy Food Sources
Dairy isn’t the only way to get your daily dose of calcium. You need to also improve your diet with the following calcium rich food:
- Fresh vegetables, including leafy greens (e.g. spinach, kale)
- Sardines and salmon
- Calcium-fortified foods – Oatmeal and Cereals
Look for Quality Calcium Supplement
To upkeep your calcium balance, most adults should get at least 1,200mg of calcium daily. Add on a calcium supplement to your daily diet which includes these necessary nutrients:
- Vitamin D to promote calcium absorption and helps build strong bones.
- Magnesium plays a key role in the bone remodelling process. Helps in the development and maintenance of bones and teeth.
Regular exercise is critical to the development and maintenance of healthy strong bones. Start doing resistance training and weight bearing exercises such as walking or jogging. Your bones aren’t invincible; take care of them now. If you would like to seek professional medical advice and/or consult a nutritionist, call our friendly medical concierge at +65 6679 7867 or email us at email@example.com and we will be on hand to assist you.
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