You’ve probably heard your whole life how eating foods with the mineral calcium or taking calcium supplements will help your bones, right? Did you know there are other reasons we need calcium?
And if you’re a woman in her 40s or above, some research is showing that you can lose up to 30% of your bone mass after menopause. Plus, low calcium may increase inflammation which may drive up the risk factor of development of an autoimmune disease.
And maybe you drink milk or eat cheese to help fill that calcium need. Did you know there are other foods that have calcium in them? Good news if you have dairy allergies or sensitivities.
And there’s something else may want to add when eating calcium-rich foods to bump up absorption.
So what areas in our body does Calcium help?
Immune system
Teeth, nails, and skin
Heart rhythm regularity
Muscles and nerve functioning
Blood pressure
Blood clotting
Muscle contraction
PMS symptoms
Mental health
Osteoporosis and osteopenia are two diseases caused by bone loss. Osteoporosis means porous bone. It’s a disease that weakens your bones so you have a higher risk of sudden bone fractures. You have less bone mass and strength. Women are four times as likely as men to develop osteoporosis, but men can have it. Osteopenia is a midpoint between healthy bones and osteoporosis. Your bones are weaker than normal but not to the point that they’ll break easily.
Who is More at Risk?
- Women
- Family history of osteoporosis or osteopenia
- Menopausal
- Petite and thin
- Caucasian or Asian heritage
- Medical conditions like overactive thyroid or adrenal glands, IBS or celiac, eating disorders, hormone treatment for breast or prostate cancer, history of bariatric surgery
- Medications such as steroids or seizure medicine
The good news is there are things you can do that are within your control. Things like:
- Eating habits – eat an anti-inflammatory diet including calcium and vitamin D; Eating foods with calcium and vitamin D at the same time or taking both supplements at the same time helps increase calcium absorption
- Lifestyle habits – if you don’t exercise, then begin slowly; weight bearing exercises helps in building bones and strength training helps with muscle strength and posture and bone density
- Stop smoking – tobacco use increases fracture risk
- Decrease alcohol consumption – even 2 drinks a day increases your risk of osteoporosis, not to mention fatty liver disease and cognitive decline.
- Talk to your medical practitioner about hormone replacement therapy – bioidentical is a more natural option
- Taking supplemental calcium and Vitamin D – discuss with your own medical practitioner the amounts needed for your own body
For all my friends who are dairy-free (as I am), here are some dairy-free foods that are calcium rich:
- Dark green leafy vegetables like spinach or kale – cooked helps absorption even more
- Oranges
- Broccoli
- Beans and lentils
- Sweet potatoes and butternut squash
- Wild caught salmon – fresh or canned
- Sardines
- Almonds and seeds (sunflower and chia – click here for chia seed pudding recipe)
- Blackstrap molasses (but check sugar content and weight the pros and cons)
- Almond milk or coconut milk
- Hemp milk – click here for recipe
This week simply add one or two extra foods having more calcium and vitamin D in them. There are many delicious and various foods to choose from. So just begin today. For a fun and tasty dessert that has calcium due to the almond nut butter and the carob powder, click here.
So I hope you’ve found this information useful as you plan better nutritious meals for your health. If you’d like to talk more about one-on-one help, guidance, and accountability from me, I’d love to talk. You can click here to set up a free 20-minute consult. As a national board certified health and wellness coach, I primarily work with women who have aches and pains. fatigue, brain fog, weight issues, autoimmune, and digestive problems. I’d love the opportunity to work with you as well. — Leah Cheshire, MCD, CCC-SLP, NBC-HWC
Quote: “To succeed in life you need three things: a wishbone, a backbone, and a funny bone.” – Reba McEntire
