Many people think of bones as inert structures such as wood beams or steel girders. But bone is a living tissue that is always "under construction." Old tissue is removed from bone and new bone tissue is laid down in a continually active remodeling process that occurs throughout one's life.
WHAT IS THE FUNCTION OF CALCIUM IN MY BODY?
Calcium, along with phosphorus, fluoride, vitamin D and other nutrients, is essential to bone formation. About 99% of the calcium in your body is contained in the bones and teeth. Other functions of calcium include nerve transmission, muscular contraction and blood clotting. Bones serve as banks where calcium can be deposited and withdrawn as needed.
If your body does not get sufficient calcium, you will pay the price, perhaps not today, but years from now in the weakening of your bones. This weakening is caused by the removal of calcium from your bones to meet your body's calcium demands. Between the ages of 20 and 50, you can lose up to a third of the total calcium in your skeleton if you do not take in enough calcium from your diet.
WHAT IS OSTEOPOROSIS?
Osteoporosis, which literally means "porous bones", is a condition where the structure of the bone is weakened due to decreased bone mass. Osteoporosis increases the risk of fractures. Estrogen is a hormone that affects bone and any time there is a drop of estrogen, bone loss will follow. This occurs in women who become amenorrheic (their periods stop) and after menopause.
The nutritional risk factors for osteoporosis are: insufficient calcium intake, a high alcohol, sodium (salt), animal protein and/or caffeine intake. Excess salt, protein and caffeine can increase the loss of calcium in the urine.
EXERCISE AND BONE HEALTH:
Physical activity is vital for preserving healthy bone tissue. The best exercise for bone is the type that loads the skeleton with either weight-bearing exercise (e.g. running, walking) or strength training. As exercise protects the bone, athletes generally have a higher bone mass than those who are inactive.
By eating an adequate amount of foods rich in calcium, performing weight bearing exercise regularly and maintaining a regular menstrual cycle, young women can help prevent osteoporosis from developing later in life.
HOW MUCH CALCIUM DO I NEED?
The Dietary Reference Intake is:
* 1000 mg/day for adult men and women (19-50 years)
* 1300mg/day for 14-18 year old girls and boys
* 1500 mg/day for women with irregular or absent menstrual cycles.
WHAT ARE THE BEST SOURCES OF CALCIUM?
Dairy products are the major sources of absorbable calcium. People who are lactose intolerant can get enough calcium through calcium-enriched soy alternatives, salmon, nuts, seeds and various vegetables. People unable to eat enough calcium in their diet can use calcium supplements which are best take at bedtime or in between meals. The absorption of calcium is most effective when the dose is 500mg or less. Calcium citrate and carbonate are the most commonly used forms of calcium supplements taken.
SHOULD I TAKE CALCIUM SUPPLEMENT?
It is always better to get your nutrient needs from the grocery store, not the drug store. With a little planning, you should be able to meet your calcium needs. However, if you feel you are not getting enough calcium in your diet and would like to take a supplement, consult a health care practitioner before doing so. It is recommended that individuals with a family history of kidney stones should review if they can take calcium supplements.
At different times of the lifecycle individuals, especially women, experience high demands for calcium that may be difficult to achieve via the diet. These include with: amenorrhea, menopause, and at times of lactation. If an individual experiences lactose intolerance or chooses to consume a vegan diet they may be at risk for calcium deficiency, not due to an inability to absorb calcium, but rather from the avoidance of dairy products.
Therefore for some people it may be necessary to take supplements in order to meet the recommended intakes for calcium. If you need a supplement, it is important to select one that contains the proper amount of calcium. Your daily recommended calcium intake minus the estimated daily calcium in your diet will determine how much calcium to take from a supplement.
In 2006, the Sony Ericsson WTA Tour entered into an agreement with USANA Health Sciences to provide vitamins, minerals and other nutritional supplements to their members. USANA guarantees that products supplied to Sony Ericsson WTA players under their Athlete Guarantee Program are free of substances on the WADA Prohibited List.
One of the products provided to our Athletes by USANA is an Active Calcium supplement. The USANA active calcium supplement contains high amounts of calcium, magnesium, vitamin D and silicon to optimize bone strength and structure.
While the USANA products being offered are manufactured in compliance with purity requirements established by the Sony Ericsson WTA Tour, we cannot provide advice or recommendations as to the use of the products because each player's needs will be different. In this regard, as with any products, players or any individual considering taking supplements should consult with their personal physician and/or dietitian prior to consuming the products.
Thanks to:
Susie Parker-Simmons
Sports Dietitian (RD) & Physiologist
Nutrition Advisor,
Sony Ericsson WTA Tour
for providing the dietary information for this piece
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