Natural Health - Peak Performance - Longevity - Adventure
Key Functions of Calcium to Health and Athletic Performance
Calcium plays a key role in health and is especially important for the peak performance and health of endurance athletes, as:
Vitamin D and Vitamin K are also essential for bone formation and repair. Both improve bone density and facilitates the absorption of calcium. See Natural Sources of Vitamin K. See also Vitamin D Synthesis from the Sun and Food Sources.
What Weakens Bone and Muscle Development?
1. Salt. Salt saps calcium from the bones, weakening them over time. For every 2,300 milligrams of sodium you take in, you lose about 40 milligrams of calcium, dietitians say.
2. Soft Drinks.The fizziness in carbonated drinks often comes from phosphoric acid, which ups the rate at which calcium is excreted in the urine
3. Caffeine. The numbers for caffeine aren't as bad as for salt, but caffeine's action is similar, leaching calcium from bones. For every 100 milligrams of caffeine (the amount in a small to medium-sized cup of coffee), you lose 6 milligrams of calcium.
4. Alcohol. Alcohol prevents the bone-building minerals you eat from being absorbed. Heavy drinking disrupts the bone remodeling process by preventing the bone-building cells, from doing their job. So not only do bones become weaker, but when you do suffer a fracture, alcohol can interfere with healing.
Calcium Supplements can be Harmful to Health
There are health risks associated with the use of calcium supplements A recent study of approximately 24,000 people between the ages of 35 and 64 found participants who took regular calcium supplements were 86% more likely to have a heart attack than those who didn't take supplements. Calcium supplements also linked to kidney stones.
Eat foods high in calcium four times a day should get you all the Calcium that you need. Below is a list of natural sources of Calcium.
Natural Food Sources of Calcium from Dairy, Beans, Nuts, Meat, Fish, Poultry, Grains, Vegetables, Fruit and Asian Food
Since researchers are finding use of calcium supplements without coadministered vitamin D is associated with an increased heart attack risk, gaining calcium from natural food sources is healthier.
Natural Food Sources
of Calcium - Source: HealthLinkBC (British Columbia, Canada)
More about Ralph Teller. See Ralph's 1Vigor Log Calendar.<-- back to top
Articles on Calcium
Nutrition for the Female Athlete, Luis E Palacio, MD, Director of Primary Care Sports Medicine, Tufts University School of Medicine, Medscape
Calcium in the Arteries -- Can You Run Too Far and Too Hard?, Carl Foster, PhD., Medscape
6 Foods That Weaken Bones, Melanie Haiken, Caring.com via MSN Health.
Calcium Supplements Boost Heart-Attack Risk: Meta-Analysis, Fran Lowry, Heartwire via Medscape.Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study , Kuanrong Li, Rudolf Kaaks, Jakob Linseisen, Sabine Rohrmann Heart 2012;98:920-925 Published Online First: 23 May 2012