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Cabot Health FactsAmerica is in a Calcium Crisis: 9 out of 10 women, 7 out of 10 men, and 3 out of 4 teenagers do not get enough calcium. After the age of 11, no age group achieves even 75% of the calcium it needs. Calcium deficiency is a chronic public health problem that begins early in life. Low calcium intake is one of the most significant nutrient deficiencies identified in the federal government's Healthy People 2010.. Dairy Calcium BenefitsCalcium helps prevent breast and colon cancer, reduces the symptoms of PMS, prevents cavities and strengthens tooth enamel, reduces hypertension and lowers blood pressure, and helps promote weight loss. Osteoporosis is a Pediatric Disease with Geriatric ConsequencesBy the age of 20, the average young person has acquired roughly 98% of his/her skeletal mass. Building strong bones during childhood and adolescence is the best defense against developing osteoporosis later in life. Yet, 9 out of 10 girls and 7 out of 10 boys fail to meet the current calcium recommendations3. According to the National Institutes of Health (NIH), American children and teens are in the midst of a "calcium crisis."4 Children's bones are like a bank account where they can deposit and save calcium to help them have enough later in life, so it is critical that they get enough calcium during these formative years. Low Calcium IntakeWhen there's not enough calcium in the bloodstream, the body attempts to pull calcium from the bones, which thins and weakens them. This causes osteoporosis, which leads to breaks and fractures. Osteoporosis affects 10 million Americans, mostly women. An additional 18 million Americans already have low bone mass, osteopenia, which places them at high risk5. Improving Calcium IntakeThe American Dietetic Association recommends the following calcium intake by age group:
Parents, by serving as role models, can shape their children's food and beverage choices, calcium intake, and future risk of osteoporosis. Calcium rich foods such as milk, cheese, yogurt, broccoli, salmon, and almonds should be consumed 4-5 times a day. Exercise for Stronger BonesOnly about 38 percent of teens get enough exercise (see footnote 6 below). Exercise can improve your strength, balance and coordination which will help to reduce your risk of falls and bone injuries. Best bone-building exercises are weight-bearing which both stimulate bone formation and strengthen muscles. For optimum bone health, choose sports that involve jumping and running, such as basketball, volleyball, soccer, martial arts, gymnastic or dance, to name few. Experts recommend that you do 25 to 40 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. Most importantly, best bone health gains come from a combination of weight-bearing exercise and a calcium-rich diet. Supplements vs. Dairy CalciumResearch suggests that calcium from dairy has a longer lasting bone health benefit than calcium supplements. Relying on supplements means you're probably skimping on other nutrients that help the body absorb calcium. Vitamin D, for example, helps carry calcium into the bones and increases absorption in the bloodstream-you'll get both from a glass of milk, but not a supplement. Dairy calcium also provides protein, Vitamins A and B12, Riboflavin, Phosphorus, Niacin, and Potassium. In addition, encouraging dairy consumption during childhood and adolescence may help form well balanced eating habits in adulthood. Weight LossMany women and teenage girls cut calcium rich foods from their diet to lose weight. However, getting the recommended amount of calcium not only helps you stick to a diet, but also to keep the weight off once it's been lost. Without enough calcium in the body, hormones react by telling fat stores to hold on to fat; however, with calcium, these hormones are shut down thereby reducing weight gain7. Skim milk and low fat cheese provide the same amount of calcium as their full fat counterparts. PMSIn a study reported in the American Journal of Obstetrics and Gynecology, women who consumed 1200 mg of calcium per day had a significant drop in PMS symptoms including bloating, pain, irritability, mood swings and migraines. Healthy TeethCalcium helps prevent gum disease and strengthen tooth enamel. Individuals who do not get the recommended amount of calcium are nearly twice as likely to develop periodontal disease later in life. Lactose IntoleranceA New England Journal of Medicine study determined that almost everyone could tolerate up to 12 grams of lactose per day without experiencing symptoms of lactose intolerance. Hard cheese, such as cheddar, does not contain lactose and a 1 oz offers 20% of the recommended daily calcium intake (210mg). Blood PressureA study funded by the National Institutes of Health concluded that a combination diet, rich in fruits, vegetables and low fat dairy foods as a source of increased calcium, and low in saturated fats, led to "significantly reduced levels of blood pressure". The diet was as effective as the most commonly prescribed medications in lowering blood pressure. PregnancyCalcium is necessary for fetal bone and tooth formation, as well as for maternal muscle contraction and relaxation, blood clotting, and blood pressure regulations. 80% of the calcium required during pregnancy is required during the third trimester, when up to 330 mg per day is being deposited into fetal bones. To meet this need, a mother's body increases absorption from 33% to 54%. The RDA for calcium during pregnancy is 1,300 mg per day for those aged 19 and under, and 1,000 mg per day for women aged 19 and older. For more information - Please see our Resources Page 1American Dietetic Association. 2U.S. Department of Health and Human Services. Healthy People 2010. 3National Osteoporosis Foundation 4National Fluid Milk Processor Promotion Board. Calcium Summit II. 5National Osteoporosis Foundation. 6LINKS BoneBuilders at (http://ag.arizona.edu/maricopa/fec/bb/youngex.html) 7Osteoporosis Research Center at Creighton University. Take the Cabot Calcium Crisis Challenge: More Information: |
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