Our bodies use calcium to keep our bones strong and dense to prevent osteoporosis. If you are an adult who has reached a certain age, you are probably getting more and more spam messages urging you to increase your calcium intake so that your bones don’t start to crumble. The best sources of calcium are dairy products such as milk, cheese and yogurt.If you hate dairy, you can still reach the recommended daily allowance with foods like kale or canned sardines. Is it better? No, no. Take calcium supplements, but don’t overdo the dosage if you’re prone to kidney stones or if you’re a woman over 70. Consume less than 500 mg in a single dose and take calcium with vitamin D to improve absorption.
Speaking of vitamin D, when was the last time you were out in the sun? This vitamin, critical for bone health, is synthesized in the body after some time in the sun, and the process doesn’t take long. Doctors are now of the opinion that many of us are deficient because we spend a lot of time indoors, at work, at home or locked in the basement.
You can get vitamin D from oily fish or fortified milk. If you don’t want to go outside, then feel free to choose a supplement as a substitute. It might be a good idea to ask your doctor to check your vitamin D levels just in case.
For the sun to really stimulate vitamin D production, you should be 50 degrees or more above the horizon; ideally, the sun should be directly overhead. In this position, the sun is only out for a few hours a day, so the time we go out is also important.
