Women’s Health and Weight Loss ; The Importance of Calcium in Women’s Diet

Lately, I published an article on the importance of exercise (yoga, meditation etc) in battling against the bone-brittling disease osteoporosis. There are three primary factors that may push someone at risk for osteoporosis—women in particular: 

Osteoporosis

 1) lack of calcium

 2) hormonal deficiency (especially estrogen)

 3) lack of physical excercise or activity. 

    So in addition to exercise and hormonal factors, a woman’s diet is too important in keeping off this very weaken condition. 

Diets

One of the reasons why we do not recommend most traditional diet plans and programs is because the over-prevailing eating guidelines often sort out or seriously limit the consumption of some necessary vitamins and minerals that keep the body strong and healthy. 

Weight lose

You never need to get to a point where you are sacrificing health merely to lose weight. In fact, any weight loss program worth half its salt will make sure that the recommendations made for your daily diet intake are well balanced and full of all the nutrients that you need. The most important time to get an appropriate amount of calcium is between the ages of 14 and 24, when peak bone mass is obtained.

Calcium

 Then after that bone continues to develop until about age 35 to 40, at which time the bone mass that a woman has will strongly determine how much at risk she may be for bone fractures in her later years. The National Institutes of Health (NIH) recommends that women intake 1,000 mg of calcium daily, and then increase their daily dosage to 1,500 mg post menopause. Sadly, only an estimated 25% of women in any age group consume the recommended daily amount of calcium to guard against osteoporosis. And when they go on diets and weight loss programs, they tend to consume even less. 

Milk

Low-fat dairy prodcuts such as milk (skim milk is a better option), yogurt, and cottage cheese are all excellent sources of dietary calcium. For those who are lactose intolerant or who wish to generally stay away from dairy products, non-dairy alternatives fortified with calcium will do as long as they contined the recommended daily allowance (RDA). The nondairy product Lactate added to low-fat and non-fat milk may also work to help you meet your desired goal. In your efforts to lose weight, make sure that the weight loss program that you use includes calcium-rich food choices. And if it does, you will need to add them yourself. No matter what weight loss program you are on or what other means you use to lose weight, here are some good ideas recommended by the American Council on Exercise (ACE) that you may add to your daily diet in order to get the amount of calcium you need while you lose the weight. 

Cheese & yogurt

Prepare canned soup with skim milk instead of water.

Add non-fat dry milk to soups, stews, and casseroles.

add grated low-fat cheese to salads, tacos, and pasta dishes.

Fruits

Eat yogurt as a snack, or use it to make low-calorie dressings.

Choose calcium-rich desserts, such as low-fat cheese and fruit, frozen non-fat or low-fat yogurt, and puddings made with skim milk.

Drink hot chocolate in the winter made with skim milk.

       This is how women can cure from osteoporosis and some other disease that happens lack of nutrients, hormones and excercise. 

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