Understanding Calcium Absorption After 40: 4 Factors and 5 Foods to Watch Out For According to Dr. Ekaterina Volkova
Calcium is an essential mineral required for maintaining healthy bones, teeth, and various body functions such as blood clotting, muscle function, and nerve impulse transmission. It is important to consume an adequate amount of calcium daily to fulfill the body's requirement. However, as we age, calcium metabolism in the body gets disturbed, leading to decreased bone density and an increased risk of osteoporosis and fractures. While consuming foods rich in calcium and taking calcium supplements is helpful, it may not always be enough to achieve the required levels of calcium in the body. In this article, Dr. Ekaterina Volkova, is an Obstetrician-gynecologist, explains the four reasons that interfere with calcium absorption after the age of 40 and 5 foods that flush calcium out and causes calcium loss from the body.
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| As we age, the absorption of calcium may be hindered by various factors such as vitamin D deficiency, protein deficiency, certain foods, and gastrointestinal tract diseases. It is important to address these factors and take steps to ensure adequate calcium absorption to maintain strong and healthy bones. |
Importance of Calcium and Dietary Sources
Calcium is an essential mineral for maintaining healthy bones and other bodily functions. According to medical experts, the body needs to receive around 1000 mg of calcium daily to fulfill the recommended daily intake. Consuming calcium-rich foods such as cheese, milk, cottage cheese, sesame, poppy, sunflower seeds, and rose hip can help fulfill the recommended intake. However, in some cases, a balanced diet may not be sufficient, and additional calcium supplements may be required.
Insufficient Calcium Absorption
Even with a healthy diet and supplements, some individuals may still experience low blood calcium levels due to poor absorption. In such cases, the body takes calcium from the bones, leading to a decrease in bone density and an increased risk of osteoporosis and fractures.
The 4 Factors affecting Calcium Absorption After 40
1. Vitamin D deficiency
Vitamin D is known as the "conductor" of calcium to bone tissue. Without adequate vitamin D, the absorption and deposition of calcium in the body are hindered. The ideal level of vitamin D in the body should be 50 ng/mL or more. A deficiency of vitamin D will result in poor calcium absorption and deposits in the wrong places, such as the kidneys and vessels.
2. Protein deficiency
Protein is essential for the transport and absorption of calcium in the body. A lack of protein can negatively impact calcium absorption and transport, leading to calcium deficiency.
3. Certain foods
Some foods can interfere with calcium absorption. According to Doctor Volkova, among them are sugar, honey, and wheat flour products. Consuming too much of these foods can lead to calcium deficiency in the body.
4. Diseases of the gastrointestinal tract
Diseases of the gastrointestinal tract can also contribute to calcium deficiency. In old age, various gastrointestinal problems such as irritable bowel syndrome, Crohn's disease, and celiac disease are quite common, leading to poor calcium absorption in the body.
These 5 Foods and Drinks Flush Calcium Out
Besides the above reasons, certain foods and drinks can also lead to calcium loss from the body. According to traumatologist-orthopedist Ruslan Niftullayev, here are five of them:
1. Morning coffee
Coffee is a popular drink worldwide and is known to have several health benefits. However, excessive consumption of coffee, especially in the morning, can have a diuretic effect, leading to the loss of calcium from the body. Every 100 ml of coffee can remove 6 mg of the mineral from the body.
2. Salted cucumbers and tomatoes
Salt is essential for our body's functions, but excessive consumption of salt can lead to mineral loss from the body. Salted cucumbers and tomatoes, along with their brine, are commonly consumed in many parts of the world. However, excessive intake of salt can lead to the loss of minerals responsible for bone strength.
3. Sweet soda
Sweet sodas contain high levels of sugar and acids like citric and phosphoric acids. These acids are known to hinder the absorption of calcium in the body, leading to its loss from the bones. Sugar has an osmotic effect, increasing urinary calcium loss.
4. Milk substitute products
Non-dairy milk substitutes are becoming increasingly popular in recent times. While they are marketed as healthy alternatives to dairy products, they may not contain the same amount of calcium as regular milk. Therefore, if these substitutes are not artificially enriched with calcium and other essential substances, they may lead to calcium loss from the body.
5. Palm oil products
Palm oil is commonly used in the food industry to enhance the taste and texture of baked goods. However, experts suggest that palm oil hinders the absorption of vitamin D and calcium in the intestines, leading to their excretion through the stool.
The Bottom Line
Calcium is an essential mineral that is important for the proper functioning of various systems in the body, especially bone health. However, as we age, the absorption of calcium may be hindered by various factors such as vitamin D deficiency, protein deficiency, certain foods, and gastrointestinal tract diseases. It is important to address these factors and take steps to ensure adequate calcium absorption to maintain strong and healthy bones. This can be achieved by consuming a balanced diet rich in calcium and protein, supplementing with vitamin D if necessary, and avoiding foods and drinks that flush calcium out of the body. By taking these steps, we can promote better overall health and reduce the risk of osteoporosis and fractures as we age.