Aging gracefully with robust health might seem like a distant dream for many, but understanding the power of one essential mineral – calcium – can make this dream a reality. In this podcast episode, Amy Connell, a certified personal trainer and nutrition coach, explores the crucial role calcium plays in our bodies, particularly for women in menopause and beyond.

As we navigate the unpredictable waves of hormonal changes, it becomes vital to monitor and understand our calcium intake. Drawing from personal anecdotes and scientific facts, Amy delves into the complex relationship between estrogen, parathyroid hormone, and calcitonin, the hormones that regulate our body’s calcium levels. This insight helps us comprehend how our aging bodies adapt to changes and the importance of maintaining a balanced calcium intake.

Vitamin D and Calcium

Vitamin D plays a pivotal role in calcium absorption. With age, our skin’s ability to synthesize Vitamin D from sunlight decreases, which impacts our body’s calcium absorption capacity. Therefore, ensuring an adequate intake of Vitamin D can help maintain healthy calcium levels and bone health.

Calcium and Menopausal Women

Estrogen plays a crucial role in maintaining your bone health and regulating your calcium balance.

Estrogen inhibits the activity of those osteoclasts that I talked about in Season 18 Episode 1, 10 Simple Essentials of Aging with Grace and Strength. Osteoclasts break down your bone, and then during menopause, your estrogen levels decline. That leads to an increase in your osteoclasts, which accelerates your bone loss.

So less estrogen = more osteoclasts = more bone breakdown = more bone loss. This has an impact on your long-term bone health, particularly as it relates to osteoporosis.

Another hormone is your parathyroid hormone, otherwise known as PTH, which is produced by your parathyroid glands. It regulates calcium levels in your blood.

When blood calcium levels drop, PTH is released to stimulate the release of calcium from bones. It starts pulling the calcium from your bones if you don’t have enough in your blood, and then it’s increased into the intestines. All of the calcium that was in your bones is now leaving, and then the osteoclasts come in.

What foods have Calcium?

Calcium is present in various everyday sources such as dairy products, leafy greens, fortified plant-based milk, and certain types of fish. The benefits of these calcium-rich foods extend beyond bone health. For instance, fortified plant-based milk can be a boon for those who are lactose intolerant or follow a vegan diet.

But, if you drink plant-based milk, turn it around and look at the label. Not all plant-based milk is fortified.

What about calcium supplements?

It may be that you need to take a calcium supplement. Calcium molecules are relatively large, so they aren’t often in multivitamins in large quantities. Look for a supplement that is third-party tested to ensure it has the amount it claims to.

What else does calcium do?

The role of calcium in our bodies is not confined to maintaining bone health; it is equally essential for proper muscle function, including our heart. The heart, being a muscle, requires adequate calcium for optimal functioning. Understanding the correlation between calcium intake and muscle function can help prevent muscle cramps and spasms and ensure cardiovascular health.

Despite its importance, maintaining adequate calcium intake can be a challenge, particularly for women in menopause. However, the key to aging with grace and strength could be as simple as understanding your calcium intake and making necessary adjustments in your diet. Regular checkups with healthcare professionals can help monitor calcium levels and bone health.

Calcium is an essential mineral that plays a crucial role in women’s health, especially during menopause and beyond. It’s not just about strong bones; calcium is integral for overall health, including muscle and heart function.

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Have a graced day,

Amy