Have your heard the media talk about how 50 is the "new"
30, and 60 is the new "40"? Sometimes I like to believe
that true. At 52, (OK, just about done being 52), I feel
like I can run around, eat and drink like I did at 32. But
I also had my first child at 32, and I promise you, I am
certainly NOT interested in seeing that type of activity at
any "new" age.
One of the reasons for this type of hype is that the media
is saying what we want to hear. Who wants to hear about
being old? I'm still having trouble rolling the words
"Middle aged" over my lips. But the reality is-I am 52,
I'm not 32. My body is in fairly good shape (for the shape
that I'm in), but I know my needs are changing every day,
and I have to be realistic about accepting those changes.
As a nutritionist, I know I have to pay more attention to
the types of foods I eat. There are many nutrients found
in whole foods, and I will almost always recommend folks
eat the whole food rather than take the supplement. This
is because most of the time, there are other components in
the food that make the body absorb the nutrient of interest
more efficiently.
One nutrient in particular I'd like to discuss is calcium.
It's so very important to get enough calcium as we get
older, because, at least for me, I know my bones can't stay
as strong as they used to be without my making an effort.
Since I'm not a weight lifter (I strain my neck carrying
the groceries in from the car), I need to make sure I get
enough calcium to help reduce my risk for the fractures of
osteoporosis.
Dairy products are probably the best way to get calcium
into your system. I recommend low fat dairy, especially if
weight is a concern for you. One percent milk is
sufficient if you like milk and want to watch your weight.
I have heard skim milk referred to as "blue water" once too
many times to ever recommend it to anyone. Besides, the
difference between skim and 1% is only 18 calories-and for
many people; the taste in those 18 calories is enough to
make a difference.
Also, dairy products contain other substances that help the
body absorb calcium more efficiently. Lactose, also known
as milk sugar, helps increase the body's ability to use
calcium. For people who are lactose intolerant, low
lactose milk is just as good. It simply contains a
different form of lactose, and is easier to tolerate.
But many people don't like dairy, for a number of reasons.
There certainly are other food alternatives for calcium,
including enriched soy products, and greens such as kale
and chard. Sometimes the calcium in vegetables products
isn't always available to our bodies, because it is tied up
with other plant chemicals in the food, and our systems
can't use it.
This is where calcium supplements come in. Remember, the
idea of taking these is to SUPPLEMENT your diet, not to
REPLACE good eating, OK? However, since calcium is one
particularly tricky nutrient for many people, especially
women, to consume, supplements may be a good alternative.
There are many different types of supplements on the
market. The two major types are: calcium carbonate and
calcium citrate. Calcium carbonate tends to be less
expensive, but it needs to be consumed WITH meals, and for
some folks, it may cause constipation. The calcium chews
contain calcium carbonate. These are a good choice for
many people, but please remember to consume only 1 at a
time. First of all, chew contains 500 mg-which is the
maximum the body can absorb at one time. Second of all, if
you start popping these like candy, you will find yourself
in the market for a strong laxative! So be sure to watch
how much you take at one time.
The other popular supplement contains calcium citrate.
This type of calcium can be consumed anytime of day and it
is not constipating. However, it may be more expensive.
As with the calcium carbonate, don't consume more than 500
mg at a time, b/c, again, that's all your body can handle
at one time. Sometimes these tables come in 300 mg doses.
If you only are able to take them once/day, then go ahead
and take 2, understanding your body won't be using the
entire amount.
Again, if you are able to get all your calcium from foods,
great. But as we, shall we say, mature, our bodies change,
and many of us can't handle dairy products like we used to.
Calcium supplements are a good alternative.
Now, if I could figure out what to take for my, my,,,memory
issues, THEN I'd be in great shape!
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