Great article on this.
Printable View
Quote:
Originally Posted by sandra
That is an encouraging article on cholesterol. My HDL # was 56 and low (along with my calcium), similar to the woman featured in the article, although mine was not as off as hers ("they" recommend a minimum of 59 so I am off by 3).
That just might be the extra kick in the butt that I need to get myself into the spin class that just started around here and that begins at 5:45AM - OUCH!!!!
Has anyone found a calcium supplement that doesn't cause (ugh) constipation? Taking fiber along with it just makes me queasy.
Deb
Deb,
"Calcium may be poorly absorbed from foods rich in oxalic acid (spinach, sweet potatoes, rhubarb and beans) or phytic acid (unleavened bread, raw beans, seeds, nuts and grains and soy isolates). Concomitant intake of a calcium supplement with foods rich in oxalic acid or phytic acid may decrease the absorption of calcium. The phytate associated with dietary fiber appears to be the major factor involved in depressing absorption of calcium."
So, taking fiber along with your calcium probably isn't such a good idea anyway . . .
Magnesium should help though. So, I suggest taking a cal/mag/D combo.
Also, "Absorption of calcium is greatest in doses of 500 milligrams or less and when taken with food." My doc recommended no more than 500 mg every 5 hrs. This makes it kinda difficult to get all 2000mg I'm supposed to have each day!
I am allergic to dairy (not lactose intolerant, but allergic) and have osteopenia (since my mid-20's - it runs in my family). I got a written rx w/diagnosis from my doc so that my FSA will reimburse me for my supplements.
Here's a good link: http://ods.od.nih.gov/factsheets/calcium.asp
Along with the calcium, vit D and magnesium women need weight bearing exercise. Unfortunately, biking really doesn't count there. You also need to walk, run, lift weights, etc.
Here's an article that gives all of the info you might want on calcium:
http://ods.od.nih.gov/factsheets/calcium.asp
It's from the Nutrition.gov web site.
roadie gal,
That's the link I provided as well . . . great minds think alike! Tee hee! :D
Another good link:
http://www.velonews.com/train/articles/13527.0.html
Absolutely right- weight bearing exercise goes hand and hand with calcium intake.Quote:
Originally Posted by roadie gal
I do fitness walking for mine, cause I know biking just doesn't "count" as weight bearing exercise.
Oops, I missed your link.:o But you're right about the great minds. :p
That's the link I provided as well . . . great minds think alike! Tee hee! :D[/QUOTE]
Mr. Flybye, PharmD says calcium is best absorbed with vitamin D and some fat, that is why taking it with food is so important. The vitamin D isn't that essential in the summer if we are outside - which I believe we are, ahem, because that's where the bikes are - :D To his knowledge, their isn't anything in coffee that affects the absorption rate of calcium. Soda will affect the amount of calcium in the bones because it leeches calcium from the bones.
Also, I learned that using chewable antacids is not a good way to supplement calcium. That was what I was relying on to give me the calcium that I needed. I guess when you are dieting, even tums and children's chewables taste good b/c it is like having a candy :o :o :o I also have two dairy servings a day and that obviously wasn't working either. I don't like dairy - icky!! Two a day is PLENTY for me!
BTW - Mr. Flybye had told me all of this before, but I am a smidge on the stubborn side and didn't follow any of his advice. He's smilin' now, baby! Why, oh, why am I such a stubborn one sometimes? :rolleyes: :o
I have recently been lifting weights, too, not for the bone density so much as the d@mn 10 pounds that insist on keeping their residency in my rear end. I guess that is a good double whammy!
Thanks for all of your advice - keep it coming and
Take your calcium tomorrow!!
Alright! Alright, already! I'll try to remember.:o Ice cream is dairy, so it has calcium, yeah? ;) :p <rubs hands> Give me a double scoop of triple chocolate mocha fudge, please!:D
took my calcimumumum with my dinner of chicken breast, red wine, potato, and pickled herring with onions.
All those acids gotta help me absorb the Ca++ ions, right?
Calcium isn't only in dairy foods. Broccoli, salmon and sardines are just a few of the alternate sourcesQuote:
Originally Posted by enzed
Sardines are only a good source of calcium if you eat the ones with the bones left in- NOT the "skinless, boneless" sardines that are also available. Along the same lines- years ago, it was common to eat CANNED salmon and canned mackerel- all of which had the small bones left in and which were processed and cooked so that the bones just sort of melted in your mouth, like sardine bones. It's only the canned salmon (and canned mackerel) that has the calcium, along with the typical bone-in canned sardines.Quote:
Originally Posted by zencentury
Read here:
http://www.ext.vt.edu/pubs/nutrition...1/348-071.html
http://72.14.205.104/search?q=cache:...nk&cd=18&gl=us