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Osteopenia, low carb & calcium
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<blockquote data-quote="Alexandra100" data-source="post: 2475547" data-attributes="member: 429870"><p>I recently had a big shock when I was diagnosed with osteopenia. Osteopenia is to osteoporosis as pre-diabetes is to diabetes ie the situation is already serious and something needs to be done! My scoliosis (S-shaped side to side curve of the spine) has taken a big turn for the worse, with frequent pain, especially when standing and walking. Is my weakened spine crumbling / collapsing? I do wonder. </p><p>Of course I researched diet. Adequate calcium intake is defined as 1200mg for women over 70. However, too much dietary calcium may end up blocking arteries! The best sources of calcium by far are dairy and fish bones (as in tinned sardines and salmon). To get 1200mg of calcium from plant sources would require consuming quite unrealistic amounts of eg spinach. To make that worse, spinach is suspected of impairing absorption of calcium. For those of us who have given up milk, only cheese is left, and for those of us who need to eat low calorie as well as low carb IMO the only solution is calcium tablets. Since I am very under-weight, eating lots of cheese (especially hard British cheese such as Cheddar, the highest in calcium) is calorie-wise not a problem, though upping my cheese intake will likely not help my LDL.</p><p>For calcium absorption, vitamin D is needed. Collagen (gelatin) is also said to be very important for strong bones. I have bought a tub of high quality powdered collagen (at huge expense) and am consuming 1 heaped T daily.</p><p>I read that we can't absorb more than 500mg calcium at one time, so I am keeping a spreadsheet and programming 2 meals with 500mg and a snack in between with 200mg. I have some good quality calcium tablets for a backup any time I don't meet my target by diet. </p><p>Are 1200mg of calcium really necessary for a woman over 70? I have no idea. </p><p>I do urge anyone, especially if you are eating low carb and avoiding milk, at least to check out your calcium intake. </p><p>I'd love to hear from anyone with osteopenia or osteoporosis.</p></blockquote><p></p>
[QUOTE="Alexandra100, post: 2475547, member: 429870"] I recently had a big shock when I was diagnosed with osteopenia. Osteopenia is to osteoporosis as pre-diabetes is to diabetes ie the situation is already serious and something needs to be done! My scoliosis (S-shaped side to side curve of the spine) has taken a big turn for the worse, with frequent pain, especially when standing and walking. Is my weakened spine crumbling / collapsing? I do wonder. Of course I researched diet. Adequate calcium intake is defined as 1200mg for women over 70. However, too much dietary calcium may end up blocking arteries! The best sources of calcium by far are dairy and fish bones (as in tinned sardines and salmon). To get 1200mg of calcium from plant sources would require consuming quite unrealistic amounts of eg spinach. To make that worse, spinach is suspected of impairing absorption of calcium. For those of us who have given up milk, only cheese is left, and for those of us who need to eat low calorie as well as low carb IMO the only solution is calcium tablets. Since I am very under-weight, eating lots of cheese (especially hard British cheese such as Cheddar, the highest in calcium) is calorie-wise not a problem, though upping my cheese intake will likely not help my LDL. For calcium absorption, vitamin D is needed. Collagen (gelatin) is also said to be very important for strong bones. I have bought a tub of high quality powdered collagen (at huge expense) and am consuming 1 heaped T daily. I read that we can't absorb more than 500mg calcium at one time, so I am keeping a spreadsheet and programming 2 meals with 500mg and a snack in between with 200mg. I have some good quality calcium tablets for a backup any time I don't meet my target by diet. Are 1200mg of calcium really necessary for a woman over 70? I have no idea. I do urge anyone, especially if you are eating low carb and avoiding milk, at least to check out your calcium intake. I'd love to hear from anyone with osteopenia or osteoporosis. [/QUOTE]
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