The bone business
Calcium is a fussy mineral and does not get absorbed easily. It needs the ‘right environment’ to get absorbed. Only about 20 to 30% of the ingested calcium is absorbed. In women, after menopause, the absorption falls down to as low as 7% of the total ingested calcium. Most of the unabsorbed calcium gets excreted in the urine, some in the stools and the rest in the sweat. For better absorption, calcium must be accompanied with magnesium and phosphorous, vitamin A, C and D. Some foods prevent calcium from being effectively absorbed and eventually promote bone loss.
CALCIUM DEPLETERS
■ ■ Soft drinks: Phosphorous and magnesium are needed for calcium absorption; but if they are taken in excess, then calcium is sucked out of the body and cannot be absorbed effectively. The typical teenage diet (soft drinks, burgers, chocolates, chips) contains too little calcium and too much phosphorous and this may result in weaker bones. Soft drinks, apart from being rich in sugar and caffeine also contain phosphoric acid as a preservative, which is implicated in bone loss. The reason is — calcium maintains a delicate balance with phosphorous (ratio should be 2:1). When phosphorus levels increase, as in these drinks, excessive animal food calcium will be excreted. Animal protein: Excessive intake of animal protein causes urinary loss of calcium. Therefore, if you are a non-vegetarian, try to reduce your nonvegetarian consumption to two to three times a week only.
■ Caffeine in tea, cocoa, chocolates and coffee increases calcium excretion. About one or two cups of coffee a day appear to be safe. Beyond that, you may get calciumrich urine.
■ Smoking and chewing tobacco also rob the body of its calcium stores as nicotine affects the absorption of calcium.
■ Excess salt and sugar intake boost calcium excretion.
■ Medicinal drugs: Overuse of antacids, corticosteroids, anticoagulant (medicines for thinning blood), medications for thyroid disorders also decrease calcium absorption. Of course, if you have a medical condition that requires you to take them, then go ahead and do so, but remember to take supplements with calcium to avoid bone loss.
■ A person with a small frame and less muscle mass also tends to store less calcium.
■ A sedentary lifestyle robs your body of its calcium. When you begin any physical activity such as walking, running, jogging — it helps you prevent bone loss.
The best way to prevent calcium deficiency is to start increasing the disposition of calcium in the bones early on in life by getting enough of it in your food, and also as supplements and by exercising regularly for at least 30 minutes for six days in a week.