Orthopedic Doctor, Hyderabad
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25 years experience
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How much calcium do adults need per day from their food sources?
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The recommended dose of calcium intake for your body is about 1000 milligrams a day for adults; from normal and healthy food sources. However, it is recommended that this should be broken up across the meals throughout the day instead of one sitting. If you consume too much calcium at one go, it becomes very difficult for the body to actually process and absorb it. Older adults i.e. women over 50 and men over 70 may need about 1200 milligrams daily to ensure their bone health although it is strictly recommended to not go over this limit.
Calcium supplements are a must for everyone to ensure bone strength.
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While calcium supplements may be necessary in certain cases, it is definitely not required by everyone. You should speak to your doctor and only take calcium supplements if your doctor recommends it. Women may need calcium supplements after menopause as the risk of osteoporosis increases at that time, but even then, it should be after consultation with the doctor. In fact, certain studies have shown that excessive consumption of calcium supplements may cause dementia in older women and thus, should be used wisely.
Which of the following foods is the best to maintain bone health?
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Plain yoghurt is a great source of calcium for most people. Not just calcium, but yoghurt is also fortified with Vitamin D which is an essential nutrient for the body. Plain yoghurt can supply your body with upto 20 percent of your body's daily vitamin requirements, along with about 30 percent of your daily calcium requirement. However, you should only stick to plain yoghurt as flavored or Greek yoghurt will have a lot of additives along with sugar that may not be good for your health.
Breaking a bone can actually cause it to become stronger once it heals.
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Many people hold this theory that if you break a bone, then it may become stronger once it heals. This is absolutely untrue as bone healing and cracks have nothing to with bone strength. If someone of advanced age breaks his/her bones, it may in fact become weaker after it heals as the bone building capability of the body is reduced.
If you are overweight, it may actually be good for your bones.
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Although excess weight is bad for health is most ways, it triggers a response within the body which forces it to produce more bone material to support the excess weight. So if you have excess weight all over, it might actually have strengthened your bones. However, visceral fat or belly fat may actually counter your bone density and cause it to become thinner. The best way to keep bone density is to exercise regularly.
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