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No bones about it, calcium is necessary for your body, not just for bones.*
And for Vitamin D, add canned fish (sardines and tuna packed in oil) to your shopping list too.
The recommended amount of calcium depends on age, life stage and gender. Visit the Knowledge Hub for more information on Dietary Reference Intakes
Vitamin D is also known as the “sunshine vitamin” because the body manufactures it after being exposed to sunlight.
Vitamin D is both a vitamin and a hormone, and it’s the only vitamin that the body can make on its own.
Until we are 35, we build more bone than we lose. After 35, bones break down more readily than they build up, resulting in less bone mass as we age. An outer shell of dense bone surrounds the sponge-like inner bone. When bones are weakened by conditions such as osteoporosis, the “holes” in the sponge expand and weaken the skeletal structure.
Try to stop smoking or drinking excessively, and get more active. Exercise and eat more calcium-rich or calcium-fortified food and beverages. All of these contribute to overall bone health.
Much of this disparity between men and women is due to hormones: Women lose oestrogen as they age, which goes hand in hand with bone loss.
Up to 20% bone mass can be lost within the first 5-10 years after menopause. Women who reach menopause early, have absent or infrequent menstrual periods due to eating disorders or extreme physical activity that prolongs weight loss, are at risk for low bone density.
Strength-training and weight-bearing exercises that put pressure on bones like jumping, running, and lifting weights, are other physical activities that can help strengthen bones.
Meet the Bank of Calcium’s “Most Wanted” list: Your body. When it doesn’t get enough calcium, your body takes it from the bone “bank.” If more calcium is withdrawn than you deposit daily, you can become calcium deficient.
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