Why calcium is washed out of the body, especially in women. If there is one obvious common health problem in women, it is undoubtedly calcium loss. Factors such as osteoporosis, malnutrition, genetic predisposition, are responsible for the fact that a certain amount of this important mineral is not absorbed by our body or the calcium is simply washed away.
How can we help the body absorb calcium and stop it being washed away
And if you think that calcium is needed only for our bones and teeth, then you are very wrong, because in fact it is a key element for the performance of various functions of the body. Calcium is necessary for the proper functioning of the heart, for facilitating the transmission of nerve impulses, for the synthesis of hormones and in general for every cell of our body. But then what can we do to help our body absorb calcium better and not lose it? As you probably know, sometimes it is not enough just to increase the amount of dairy products and vegetables consumed, because in the long run, due to metabolic factors, calcium will still be excreted from the body through urine. But don’t worry. We will give you some useful tips on how you can keep this important mineral in your body and enjoy a high quality of life.
Factors that cause us to lose calcium If we ask ourselves why calcium leaves our body, the first thing that comes to mind is osteoporosis. In the life of every woman comes this difficult, transitional moment – menopause, when the body can no longer produce the same amount of calcium as before. So we begin to lose calcium, although our body still needs it to perform its functions, and instead of acquiring it, it begins to take it from the bones and joints (hips, knees, etc.). Hence the frequent fractures, pains and other common problems. But not only genetics is responsible for the fact that sooner or later we will suffer from osteoporosis, there are other factors to consider:
1. High fat diet. Fat flushes out calcium. This is almost inevitable. Without even realizing it, we include in our diet a huge amount of fat (of various types), which greatly complicates the absorption of calcium by our body. Sometimes we eat calcium-fortified yogurt for breakfast, but then eat roast meat and other fats for lunch, which wash away the newly arrived calcium, preventing it from entering bone tissue. Therefore, try to maintain the right balance in your diet and do not abuse saturated fats (if possible, reduce their consumption to a minimum).
2. Balanced protein intake. Proteins are necessary so that calcium can “sink” in our body and not be washed out with urine. However, care must be taken not to overdo their consumption, as the excess amount of protein in the body also leads to a loss of calcium. Try to keep a balance here and choose above all those proteins that are found in vegetables. As for animal proteins, preference should be given to lean meat (chicken, turkey) and fish.
3. Method of cooking. You decide to cook spinach or make a seaweed salad because these foods are rich in calcium. You will cook them and be convinced that you are taking care of your bone health. But, unfortunately, that won’t be the case. Foods cooked over high heat or diluted in water lose most of their minerals. What is the solution? Whenever possible, consume fresh and raw foods, especially when it comes to vegetables.
4. High acid diet. Coffee, sugar, sweetened drinks, processed foods or overly spicy foods with lots of spices, sweets, etc., make our body highly acidic, as a result of which calcium is not absorbed. For this reason, it is advisable to stick to an alkaline diet and you will immediately notice a significant improvement in well-being. Key points for maintaining calcium in your body
Calcium rich foods
1. Say yes to vitamin D Did you know that people who live in countries with a very humid climate tend to suffer from calcium deficiency in the body? This is because they lack vitamin D, which is necessary for the normal absorption of calcium and its retention in the body. Of course, today you can buy various dairy products fortified with vitamin D, but the best way to get it is sunlight and complex vitamins that are sold in pharmacies. Talk to your doctor and find out if you should take it extra or not.
2. Maintaining a balance between calcium and phosphorus In addition to foods containing calcium, we also need to ensure that we have enough phosphorus in our body. Add the following products to your regular shopping list: – artichoke; – parsley; – raisins; – mushrooms; – chicken eggs (especially yolks).
3. “Yes” to chlorophyll Chlorophyll is perhaps the best way to achieve adequate calcium absorption. Its “green magic” promotes many metabolic processes that take care of the health of our liver, support the synthesis of vitamins and prevent the excretion of calcium from the body through the urine. Therefore, be sure to take 1 tablespoon (10 g) of chlorophyll dissolved in a glass of water (200 ml) every day.
4. Increase your intake of vitamins A and C Yes, these vitamins will help synthesize calcium and store it in the body. And here are the best fruits and vegetables for it: – oranges; – lemons; – mango; – kiwis; – melon; – carrot; – pumpkin; – pepper; – cabbage.
5. Lemon and pineapple contain calcium And once again we remind you that it is desirable to consume all fruits and vegetables raw. So you can definitely be sure that the calcium will not disappear anywhere in the process of their preparation.