Toned Bodies

How much calcium should I take, and do I need to take Vitamin D to get the calcium benefits?

Calcium requirements vary, so check with your health-care provider before you begin taking any supplements. As a general rule, the recommended daily allowance of calcium for most American men and women, from adolescence through adulthood, is 1,000 to 1,200 milligrams per day. Pregnant women and women who are breast-feeding should take a bit more: 1,200 to 1,500 mg per day. Postmenopausal women who are not taking estrogen should take closer to 1,500 mg per day.



Vitamin D helps with the absorption of calcium, and most people should take between 400 and 800 international units per day—400 of this can come from a multivitamin, while the other 400 can come from milk or other sources.

What about constipation?

 
Calcium supplements can back things up a bit, so try getting your calcium from food sources. Low-fat dairy products are probably best. But if dairy doesn’t agree with you, try calcium-enriched juice, cereal, or bread. Calcium carbonate is often the bad actor in the constipation issue, so you might consider taking calcium citrate. This switch may involve a few more pills and a bit more cash, but let’s face it: There are few things in life more underrated than a good bowel movement.

Menopause And Bone Loss And Aging

Menopause seems to be one of those It topics these days. If I’m not talking about it at work, I’m reading about it on the newsstands. The fact that many of my friends are getting their AARP cards in the mail doesn’t help, either. There’s so much written about menopause, and a lot of what’s written isn’t necessarily science-based. All this tends to create confusion about what menopause really means.
One of the concerns I hear about most is bone loss and osteoporosis. I tell my patients that osteoporosis is largely preventable for most patients, and there’s plenty that can be done before menopause to improve your chances of keeping your bone density. Prevention is the key when it comes to bone loss, because while there are good treatments for osteoporosis, there aren’t really any cures.
A combination of steps is the best approach to holding onto your bone density. I make it a point to remind my patients to be sure they get the recommended daily amounts of calcium and vitamin D. National surveys indicate many American women and girls consume less than half of the recommended calcium and vitamin D. Depending on your age, you should have between 1,000 and 1,300 mg of calcium per day. If you’re not getting enough calcium, discuss calcium supplements with your doctor.

Weight-bearing exercise is another great step toward osteoporosis prevention. This includes walking, elliptical exercise, stair climbing, and weightlifting. Doing this type of exercise a minimum of three times each week will reduce your chances of bone loss later in life, and improve your health today.
Of course, you should avoid smoking and excessive amounts of alcohol. This will not only preserve bone, but is also good advice for an overall healthy lifestyle. Enough said on this one.
For some women, a bone mineral density (BMD) test is a great way to detect osteoporosis and estimate your fracture risk. Talk to your doctor about if and when you need one. For women at risk of bone loss, the BMD test is painless, accurate, and another good way to take charge of your health