Strоng bones – ѕtrоng ѕuрроrt
Wе аrе асtivе еvеrу dау: we walk, run аnd wоrk, аnd оur body iѕ invоlvеd in аll оf thеѕе асtivitiеѕ. Mаnу factors are rеѕроnѕiblе fоr this. But in mоѕt саѕеѕ оur bones also givе us thе unnoticed support fоr this рurроѕе.
Calcium is the main constituent of the skeleton and ensures its stability. But this mineral is continually excreted from the body …
Calcium: the “bone builder”
Calcium (Ca) is a mineral essential for humans. The calcium content of the human body is about 1,000 to 1,300 grams among adults. Roughly 99 % of the total calcium content in the body is found in the bones and teeth.
Calcium is an essential component of the skeleton and provides a contribution towards the normal preservation of bones and teeth. Since the bones are constantly rebuilding, but calcium cannot be formed by the body itself, it must be sufficiently and regularly supplied via the food intake.
It is well known that milk and milk products are good suppliers of calcium for people of any age.
It has been known for a long time that vitamin D contributes to normal bone preservation as a “calcium integration helper”. You should also be mindful of an adequate intake of vitamin D. The body can produce vitamin D itself through the regular exposure of sunlight on the kin. But this self-production is often not enough in our latitudes. Particularly in the autumn and winter months the body develops less vitamin D.
Vitamin D is only found in significant quantities in a few foodstuffs such as fish or liver.
Who should be particularly mindful of their calcium intake?
Humans attain the greatest bond density at approx. 30 years of age. After that, a healthy person loses about 1 % of bone mineral mass every year.
But unfortunately, certain medications (cortisone) or some foodstuffs (e.g. excessive consumption of cola beverages, coffee and alcohol) can also contribute to the fact that calcium is removed from the bones.
Calcium requirement increases in adolescence, but also during pregnancy and breastfeeding periods and often among women over 45 years of age (sex hormones are no longer developed).
But sufficient calcium is imperative for a healthy bone structure and sufficient load-bearing capacity. An examination of stable bones can be performed during the course of bone density measurement (osteodensitometry). Unfortunately, you must pay the costs for this examination yourself.
You can do something for elastic and stable bones:
As a preventive measure, eat many foods which contain calcium: milk products, fruit, vegetables, cereals and fish. You should ingest at least 1,000 mg of calcium every day.
Be mindful of an adequate supply of vitamin D. The “calcium integration helper” vitamin D3 controls the calcium absorption and facilitates the integration of bone structure.
Vitamin D is necessary so that calcium can be absorbed by the body at all.
The body can produce the vitamin itself by means of exposure to outdoor environment and sunbathing, but in Germany this self-supply is usually insufficient due to the northern latitude. Genuine salmon, mackerel and herring (eaten at least 2 to 4 times per week) are rich in vitamin D.
Exercise regularly and persistently , preferably outdoors.
Please do not smoke , and if possible do not drink any alcohol .
An optimal supply of calcium and vitamin D3 can ensure a goal-oriented dietary supplement. This is available in the form of tablets or effervescent tablets.
Advantages of effervescent tablets:
The dissolution of the effervescent tablet ensures that you drink sufficient water.
Effervescent tablets can contain large quantities of active ingredients due to their size.
The nutrients are directly absorbed by the bloodstream and can be absorbed faster.
They are ideal for people who do not drink enough liquid in general. The sensation of thirst particularly decreases among the elderly.
Effervescent tablets are generally well-tolerated by the stomach.
Effervescent tablets taste pleasant and easy to drink when dissolved.
Liquid intake is ideal for those with swallowing difficulties to take as tablets or capsules.