Don't turn your back on calcium

One of the most dangerous elements of the many low-kilojoule diets is thatthey restrict the intake of fats, and in so doing they restrict the intake of the essential nutrients we find in foods such as sesame seeds, oily fish and cheese. The main danger lies in the elimination of one of the major forces in the nutritional and health stakes, namely calcium. This mineral is a key player in the nutritional symphony and of specific interest to dieters is its ability to act as a metabolic regulator. An insufficient intake of calcium could lead to a number of nutrient imbalances, which could very well also be what has been hampering your weight loss efforts.

But by far the most serious disease resulting from a calcium deficiency is osteoporosis. The origin of this disease usually lies in a continual low intake of calcium. Because the body requires calcium for a number of important functions, it eventually starts helping itself to your calcium reserves, namely the calcium in your bones and teeth. Over a period of time bone mass is lost and the bones deteriorate and become soft and brittle.

Along with coronary heart disease, osteoporosis ranks as one of the most debilitating diseases of our time. The statistics in the UK speak for themselves: with 1 in every 3 women and 1 in 12 men affected, this is a major health problem. And indications are that these statistics apply throughout the western world.

It is often referred to as the silent epidemic, because of the way in which it strikes without warning - you don't know that you have it until you have a wake-up call in the form of a serious fracture.

This disease is on the increase at an alarming rate. In the UK for instance, hip fractures have increased from around 10 000 per year in the 1960s to 60 000 in the 1990s, resulting in 40 premature deaths per day. Spinal fractures and injuries are also on the increase. It is estimated that 50% of people over the age of 85 suffer from the disease.

Osteoporosis is a disease in which bones lose calcium and other minerals. There are two forms of this disease: type 1, the most common, which occurs in postmenopausal women or younger women whose ovaries have been removed; and type 2 - or senile osteoporosis - which develops in both men and women, usually after the age of 75.

Osteoporosis is a most debilitating, painful disease with symptoms that start rather insidiously with mild back pain, which worsens dramatically as the vertebrae become more and more compressed. This is caused by tiny crush fractures. Compression of the spinal column also leads to height loss and an ungainly deformity commonly known as the 'dowager's hump'. Because of this deformity, chronic muscle pains are often experienced. Wrist and hip fractures are common. Serious sufferers could literally fracture a rib from a simple action such as coughing! Most often the frequent multiple fractures are extremely painful. Standard x-rays may only detect the disease after 25 - 40% of the calcium in the bones have been lost.

Osteoporosis has been defined as low bone mass and a deterioration in the honeycomb structure of the bone, resulting in increased fragility and a greater risk of bone fracture. Any bone could fracture, but the forearms, hips, spine and ribs are most likely to.

You may ask what on earth this has to do with you. Well, if you are a dieter, it has a lot to do with you. Dieters tend to avoid calcium-rich foods - those very foods needed for the prevention of this disease, And believe me, if you knew how much calcium you may be losing without even realising it, and if you knew how painful osteoporosis is, you would immediately address this area of your nutritional balance.

Lifestyle changes to improve bone mass

There are a few simple and sensible guidelines that will contribute greatly towards improving your bone density.

1. Diet and supplementation

It is essential to follow a varied, balanced diet, rich in calcium and other bone fortifying nutrients. To further ensure the regular, adequate intake of calcium and other bone fortifying nutrients, an excellent supplement such as Caltrate Plus is recommended.

Calcium is of the utmost importance during childhood and adolescence, as this is when bone growth occurs and when the majority of calcium is laid down in the bones. It is particularly important during the pubertal growth spurt when large amounts of calcium are normally deposited in bone. Research shows however, that many female teenagers follow a diet low in calcium. For parents this is the time to encourage your children to enjoy a varied, balanced diet containing calcium- rich foods, as well as to consider supplementation with Caltrate Plus, which will lay the foundation for good bone mass and density later in life. Zinc is also important at this age, because it is essential for bone growth.

2. Exercise

Taking regular, weight-bearing exercises is of the utmost importance. Walking for an hour, three to four times per week with light weights strapped to your ankles and wrists, will greatly improve your bone mass. Other good exercises are jogging, jumping, skipping, dancing and a variety of team sports. Exercise must be done regularly or there will be no benefits.

Studies show clearly that bone mass is greater in young adults who have exercised regularly than in less active individuals. This is particularly noticeable when comparing the bone densities of the wrists of young tennis players. The density of the main playing arm wrist is much higher than that of the other wrist.

3. Reduce alcohol intake

Having more than 8 tots per week decreases bone formation and increases the risk of falling, a practical hazard for any person who likes having more than a pint! Premenopausal women are particularly vulnerable to bone loss through excessive alcohol consumption. Besides, it dehydrates your skin, causing premature wrinkling and all those empty kilojoules don't help your waistline one iota.

Quit smoking Not only for the sake of your bone health, but also for your health in general.

Hormone replacement therapy

Osteoporosis often occurs because of the loss of oestrogen at the onset of menopause, resulting in an enhanced loss of bone minerals. Maintaining an adequate intake of calcium at this time is important to minimise bone loss.

Hormone replacement therapy (HRT) is designed to replace oestrogen, thereby alleviating many of the symptoms (both short-and long-term) associated with menopause. HRT has been shown to increase bone density and reduce the risk of bone fracture by 50% in postmenopausal women.

Although bone loss slows down after menopause, it is still important to follow a diet high in calcium, Most of the research has shown very positive benefits from an increased calcium and vitamin D intake during this time of life. In fact, research clearly shows that a high calcium intake enhances the positive effect of HRT on bone. In other words, it appears that HRT works better to prevent osteoporosis in combination with a high calcium intake.

However, HRT has been associated with a small increased risk of breast and vaginal cancer and for this reason may be contra-indicated in some women.

The fact still remains that with or without HRT, calcium is essential in the prevention of osteoporosis,

Is supplementation essential?

No, but it is highly advisable. With a disease as debilitating and as insidious as osteoporosis, there is no sense in taking any chances. Besides, insufficient intake of calcium is one of the reasons for the disease. You could be absorbing sufficient levels of calcium through your food, but you might also be suffering from any of the other ailments mentioned above, you might be on calcium leeching medication or be a smoker, drinker, be inactive or seldom see the sun. These are all factors that influence your calcium usage, absorption and requirements.

Play it safe. Supplement your diet with calcium.

The best way of supplementing thediet with calcium

Not all supplements are the same. Some contain lower levels of elemental calcium and do not contain any Vitamin D, which is essential for the effective absorption of calcium. Any form of calcium should be translated into elemental calcium content, as this indicates the calcium available for absorption by the body. Calcium carbonate, for instance, contains much more elemental calcium than calcium gluconate.

Caltrate Plus (containing 600 mg of elemental calcium) is available in delicious chewable fruit flavours or in tablet form, suitable for diabetics. The solid tablet contains no sugar, lactose or salt and is free of preservatives. Caltrate Plus also contains all the other essential bone-friendly nutrients such as Vitamin D, magnesium, zinc, copper, manganese and boron, to ensure optimum bone health. It is nature's most concentrated form of calcium, providing you with 75% of your recommended daily intake.