Bone up on Calcium!

 

“Bone up,” yeah funny, but getting enough of the right kind of calcium absorption is no laughing matter! Calcium absorption varies between sources of calcium and it’s important to know what you’re getting. Good thing there are plenty of foods that contain calcium, even if you are avoiding dairy. Food sources should always be your first choice for nutrition, but what if that’s not enough or your body isn’t processing it properly?

Did you know that the average woman needs between 1000[minimal] and 1200mg[optimum] of calcium a day? Or that your body can only absorb about 500-600mg at a time? How are those foods in the chart stacking up for your diet? If you’re not getting enough, you might want to supplement your calcium.

CALCIUM RICH FOODS, calcium absorption in mg

Supplementing calcium becomes even more important if you are post-menopausal, pregnant, breastfeeding, or are at risk or diagnosed with Osteopenia or Osteoporosis.

The kind of calcium you supplement with is important too. Gluconate, lactate, and phosphate are less absorpable forms of calcium. Don’t even get me started on calcium carbonate, which comes from limestone and requires a more acid environment to break down and be absorbed in the body. We usually aren’t trying to have a high acid environment in our body, especially as we age. High acid environments have been linked to many health issues; digestion issues, cancer growth, etc.

For most people a calcium citrate is a good choice. It can be taken any time, not requiring food, as long as it is in divided dose of 500-600mg at a time and has a 2-1 ratio with magnesium and about 800 mg of vitamin D with it. Another excellent choice is RAW Calcium style= from Vitamin Code, which has a high absorption raw food and algae sourced calcium. Its also loaded with trace minerals and is NON-GMO making it my choice.

If you fall into the over 50, post-menopausal or Osteopenia or Osteoporosis group however, you might want to consider an even better calcium absorption rate . I highly recommend Jarrow’s Bone Up formula style= as it contains calcium hydroxipate, one of the highest absorpable forms of calcium available in supplement form.

Here is a visual way of thinking about calcium absorption and how calcium works. Most calcium forms a protective barrier around the bone, coating and bonding with it. Calcium hydroxipate goes a step further and fills in cracks and holes, strengthening it from the inside out. Like filling the holes of a sponge. If you’ve been diagnosed with Osteopenia [week bones] or Osteoporosis [degrading bones] and have a higher risk for fracture and deforming bones, then you’ll benefit from the higher absorption of calcium hydroxipate. You can check out your risk factor with this FRAX risk assessment calculation tool. [The tool is on the menu at the top, choose country, then ethnicity and calculate based on your answers.]

Other factors to consider with calcium is how it affects medication you may be taking [take at different time of day from thyroid, seizure, antibiotic medications and iron or zinc supplements. Do not take more than 2000mg daily, it’s a safe supplement but can build up and health risks such as kidney stones and constipation can occur.] In addition to eating a diet high in calcium rich foods and supplementing with an appropriate calcium in divided doses of 500-600mg, you can help build bone density by strength training and weight bearing exercises [example, any exercise where your body bears its own weight like walking or running, not swimming, where the water bears your weight.]. Cutting back on caffeine and alcohol and not smoking also improves bone density.

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Need Help? Are you asking the right questions?

 

Do you need help with your health? I run across people every day who are frustrated because they need help and just don’t know to find information they can use. In my mind, first I’m thinking “Are you asking the right questions? Have you looked in unusual places for answers?,” then I start asking questions.

I do a ton of research for myself, friends and family members. I try many things and read about many methods, recipes, ideas and weed through ill advised “advisors” who say their way is the best. I love to learn as much as I can about anything I’m researching. I also want to know whats out there when people say, “I read online that…”
My research may be about a specific health concern, a new homesteading skill set, or well, just about anything.

I will never say that one way is best. I will give the pros and cons as I see them, given my experience and the results either I or people I’ve helped have experienced. Why it worked for them. I will discuss how it could work, given a certain set of facts and will leave it up to you to see if your set of facts matches up.

I have been told that I know a lot about what I am sharing. My joy comes from sharing what I have learned, experienced and seen with my own eyes. At the end of the day I’m happy helping people with their health. There is always mystery in the world. That’s what drives me. To figure out what works, why its different for person A from person B and file for when I meet another A or B, or even C, D, etc.

I am a Certified Herbalist, Certified Nutrition Counselor,  Reiki Master, 3rd degree, Certified Massage Therapist, artist, and hold a Bachelors degree in advertising, graphic design, product design and marketing. I’m still learning. I’m currently actively researching homesteading skills like gardening, animal care, and green energy. Currently my knowledge set centers around health. But that is growing every day!

I have personally seen and been “treated” by doctors, even specialists, and other professionals who’s knowledge was limited in it’s approach. I don’t live by limitations. I don’t believe in them. If a solution doesn’t come by one method, then the answer must lay deeper, in an area we haven’t considered. (Just because something is presenting a set of physical symptoms doesn’t mean that the answer comes from something physical.) That’s why I ask a lot of questions. You sometimes have to dig deep. But those questions, just the asking of them, can bring an ah ha moment of clarity, that voice in the back of your mind that says “OK, now were getting somewhere!” or “Wow, that really feels right.” It’s not always easy, but sometimes I have to ask the hard questions to get to a solution.

Ultimately, I want to be here for you. To help weed through things and help you answer for yourself those hard questions. I want to see you find a solution. I am always open to answering questions and pointing folks in a direction that might be different than where they’ve been looking. Feel free to email me with questions, and I’ll help.

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