Calcium for Strong Bones

The cooler weather can bring lots of aches and pains in our bones. Consequently, this is a good time to know how we can keep them strong and healthy so they can protect us and carry us safely into old age without causing us too many problems.Our bones are important; they protect our brain, heart and other organs from injury. Our bones also store minerals such as calcium and phosphorous. If we don’t eat right and don’t get enough of the right kinds of exercise, our bones can become brittle, weak and even break. Broken bones, also called fractures, can be painful and sometimes need surgery to heal. They can also cause long-lasting health problems. However, by keeping our bones strong, they can be avoided. Bone is made of a hard outer shell that looks a bit like a honeycomb. Healthy bones are very dense and the spaces inside the bones are very small. In bone affected by osteoporosis, the spaces are larger, which make the bones weaker, less elastic and more likely to break. Bone is a living tissue that is constantly repairing itself. This process of growing and replacing bone requires a range of proteins and minerals, which are absorbed from the foods we eat. This means that we need to keep supplying calcium to our bones throughout our lives by eating a healthy diet.There are many things we can do to keep our bones healthy and strong, such as eating foods rich in calcium and vitamin D and getting plenty of exercise. Children’s bones grow and repair very quickly, but this process slows down as they get older. Bones stop growing in length between the ages of 16 and 18 but continue to increase in density until the late 20s. So mothers really do need to make sure their children have a healthy diet and that they drink milk daily to develop strong, dense bones. From about the age of 35, one gradually loses bone density. This is a normal part of ageing, but for some people it can lead to osteoporosis and an increased risk of fractures. If we do not take steps to keep our bones healthy, we can lose too much bone and get osteoporosis, a condition that affects the bones, causing them to become weak and fragile and more likely to break (fracture). Although commonly associated with women over 50, osteoporosis can also affect men, younger women and children. These fractures most commonly occur in the spine, wrist and hips but can affect other bones such as the arm or pelvis. But the good news is that it is never too late to take care of your bones.It is important not to cut out dairy products to lose weight.When trying to lose weight, many men and women cut down on fat, including dairy products like cheese, butter and cream, and as a result they do not receive sufficient calcium. Although most calcium comes from dairy products, if you want to lose weight, choose low fat options. To keep your bones strong and to prevent them from becoming thin and porous, ensure that you get plenty of calcium and make sure you exercise. The recommended calcium intake for an adult is 700 mg, but if you are breastfeeding, you will need 1,250 mg. Teenagers also need more calcium, as they are in their growing phase. Also the very tall need more calcium than the short.