Calcium Supplementation And Cardiovascular Effects
Some concerns have been raised about the potential adverse effects of high calcium intake on cardiovascular health among the elderly due to calcification of the arteries and veins. There are several possible pathophysiological mechanisms for these effects, which include effects on vascular calcification, function of vascular cells, and blood coagulation. However, newer studies have found no increased risk of heart attack or stroke among women taking calcium supplements during 24 years of follow-up.7
Some scientists believe that because calcium supplements produce small reductions in fracture risk and a small increase in cardiovascular risk, there may be no net benefits from their use. They claim that since food sources of calcium appear to produce similar benefits on bone density and have not been associated with adverse cardiovascular effects, they may be preferable to supplements. More studies are required to prospectively analyze the effect of calcium or calcium plus vitamin D supplementation beyond bone health. The medical community is still uncertain as to the effects of calcium supplements in women.8
How Much Calcium Do You Need
The UK government recommends 700mg daily for adults, while the European Food Safety Authority and the United States set their recommended daily intake at 1,200mg.3 Most of us should be able to get this amount from our food, with good sources including dairy products like milk and natural yogurt, in addition to nuts, figs, leafy green vegetables like kale and broccoli, soybeans, tofu, soya drinks with added calcium, fish with soft, edible bones like pilchards and sardines, and some fortified milk drinks.
To help get an idea of what 700-1,200mg looks like: an 8oz glass of milk or fortified soya milk contains around 300mg calcium, an 8oz pot of low-fat fruit yogurt will give you around 345mg, and a 3oz serving of sardines with a large green salad should provide you with around half of your recommended daily intake.4
To help it on its way, calcium works with other nutrients to increase its absorption – notably vitamin D.5 Taking calcium with vitamin D is said to boost absorption levels by as much 65 percent. Our bodies create vitamin D naturally when exposed to sunlight, but this can be in short supply in the UK, which is why the National Institute for Health and Care Excellence recommends adults supplement with 10mcg of vitamin D daily all year round.6
Exercise To Strengthen Bones
Being active and exercising on a regular basis protects bone health.Weight-bearing exercises such as walking, jogging and weight training areespecially helpful in preventing bone loss.
Simply moving more throughout the day supports bone health, too. Researchindicates that women who sit for more than nine hours a day are 50 percentmore likely to have a hip fracture than those who are less sedentary.Finding ways to work more walking or standing into your day can add up. Forexample, park farther away from buildings, take the stairs instead of theelevator and pace while on phone calls.
For most women, skipping calcium supplements in favor of boosting dietarycalcium and focusing on weight-bearing exercise is the best way to keepbones strong. But if youre still concerned about getting enough calcium,talk to your doctor first before taking supplements to see if you reallyneed them.
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Emerging Research Shows The Impact Of Dietary Habits On Arthritis And Bone Health
Patients often ask, What can I eat that will help my bones and joints? or Are there non-pharmaceutical supplements that can help my arthritis pain?
Orthopaedic patients are becoming more conscious of the impact of nutrition on bone and joint health. The concepts that we are what we eat and food is medicine are gaining public acceptance. Patients frequently ask what they can do to remain healthy and active. There are a range of suggestions that orthopaedic surgeons can share with their patients to help keep bones and joints in optimal condition. A recent New York Times article pointed out that it is not possible to outrun a poor diet, and healthy eating alone does not prolong life. Diet and exercise in tandem are key elements to a long and healthful life.
Emerging research shows the impact of dietary habits on arthritis and bone health. Sixty-seven percent of American women aged 65 years or older have osteopenia, pointing to the need to alter nutritional habits to address this issue. Although the cause of osteoporosis is multifactorial, including genetics and lack of weight-bearing exercise, nutritional issues are the preeminent causes of diminished bone density. Unfortunately, calcium supplementation alone is ineffective as a treatment. Vitamin D supplementation and weight-bearing exercises have been shown to be helpful in slowing bone loss.
Diet and weight lossDietary changes and supplements can modify pain and symptoms of arthritis.
Vegetarian And Vegan Diets For Rheumatoid Arthritis
Some people with RA follow a diet that avoids meat or even all animal-derived products, including honey and dairy products .
But there isn’t much research that shows a positive link between these diets and reduced RA symptoms.
But the study didn’t show a corresponding reduction in RA symptoms.
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Low Magnesium Intake And Deficiency
Many Americans do not get enough magnesium in their diets. Studies have shown that about 75% of women consume less than the recommended dietary allowance of magnesium.
If you don’t get enough magnesium in your diet, you can become deficient. There are also other factors that can lead to magnesium deficiency, including:
- Consuming a lot of alcohol
When To Take Supplements
Of note, a calcium supplement may be required if it is difficult to consume enough calcium in your diet on a regular basis, for example, if you are lactose intolerant or a vegan. An ideal supplement would include a dose of no more than 500mg of calcium in an easily digestible citrate form, especially if you have low stomach acid or are taking Proton Pump Inhibitor medicines. Ideally, the calcium supplement should also include magnesium, Vitamin D and Vitamin K to aid absorption. Please note, if you are taking Bisphosphonates for Osteoporosis, the calcium supplement should be taken at least 2 hours apart.
Calcium is essential for healthy bones but it must be consumed safely. If you are unsure of what intake level is right for you please speak with your GP or relevant Health Professional.
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What Is Calcific Periarthritis
Calcific periarthritis is a condition that can cause painful swelling around your joints. ‘Peri’ means that the swelling is around the joint, not inside the joint itself.
Calcium crystals occur naturally in the body and help make our bones and teeth strong. However, some people have too many calcium crystals in other parts of the body for example:
- in a tendon, one of the strong cords that attach our muscles to our bones this is referred to as calcific tendonitis
- in a bursa, a fluid-filled sac that acts like a cushion which allows muscles, tendons and ligaments to glide smoothly over our bones as we move.
Its possible to have crystals in a tendon and not know that theyre there, as they might not cause any pain or other problems.
But sometimes the crystals can leave the tendon, or shed, into the soft tissue surrounding the joint. When this happens the hard, sharp crystals can cause pain and swelling as they rub against the soft tissues. This is known as calcific periarthritis.
This condition most commonly affects tendons that help the shoulders move, but it can also affect the hips, hands and other parts of the body.
Are You Getting Enough Calcium
It’s well established that a lack of calcium can lead to bone loss conditions like rickets in children , and osteomalacia or osteoporosis in adults.1 Too little calcium can also potentially lead to tooth loss, insomnia, hypertension and muscle cramps and tenderness.
Over time, it can also result in a calcium deficiency disease known as hypocalcemia. In its early stages there may be no symptoms, but as the condition becomes more severe it can result in confusion and memory loss, depression, numbness and tingling felt in the hands, feet and face, in addition to muscle spasms and cramps.2 We’re all at an increased risk of calcium deficiency as we age – not least because as we get older it can start to leach from our bones. For women, this can also be the result of hormonal changes , but some medications can also stand in the way of calcium being properly absorbed and used, and if your diet is dairy free or vegan you may also be more at risk.
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Educational Resources To Help Patients Achieve Better Bone Health
When orthopaedic patients ask how they should modify their dietary habits for optimal bone health, orthopaedic surgeons can simply direct them to one reliable resource: OrthoInfo, the Academys patient education website.
In Calcium, Nutrition, and Bone Health,OrthoInfo explains the importance of calcium, vitamin D, and other key nutrients as part of a balanced, bone-healthy diet and highlights dietary sources of calcium. The article also provides detailed recommendations from the National Academy of Sciences for daily calcium and vitamin D intake at each stage of lifeincluding the upper safe limits to help patients avoid potentially serious side effects related to overconsumption . Like all OrthoInfo articles, Calcium, Nutrition, and Bone Health was developed and reviewed by AAOS member physicians. It can be printed to distribute to patients in clinic or shared via a link in patients after-visit summaries to help guide discussions with providers and empower patients to make informed decisions about their health.
Most Of Us Grow Up Being Told To Drink Plenty Of Calcium
Though our bones are natural stores of calcium, we can’t actually make the mineral, so levels need to be constantly maintained through our diet. Most of us manage this well enough, but if we don’t get the necessary amount our body needs it starts to take it from our bones.
Over time, this can cause them to weaken and become more prone to breaking. What’s less widely known, though, is that having too much calcium can be as detrimental as having too little. In fact, it can even lead to a range of health problems, including joint pain. Here, we’ll take a look at whether too much calcium can affect your joint pain – and how to balance it.
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Calcium And Joint Pain
“Drink your milk!” We’ve all heard it before. Our mothers basically pounded this sweet little adage into our skulls as kids. And why not? Milk is delicious.
Growing up we’re taught that milk is “good for the bones” because of its high calcium content. Growing bones need ample amounts of calcium to stay strong.
But, many people do not realize as adults that too much calcium can actually cause some problems. This doesn’t mean that drinking too much milk is going to harm you, but paying attention to the supplements you take and your diet is very important to your health.
Calcium is an essential mineral for our bodies, playing a vital role in a number of different normal bodily functions. However, normal concentrations of calcium in your blood actually fall within a very narrow range. This makes it a fairly common occurrence to have some sort of irregularity in one direction or another with calcium levels.
What Exactly Is Arthritis
Arthritis, or joint inflammation, describes swelling and tenderness of one or more of the joints. Its main symptoms include joint pain, swelling and stiffness. Arthritis is a general term for a group of over 100 diseases causing inflammation and swelling in and around the joints.
Joint inflammation is a natural response of the body to a disease or injury, but becomes arthritis when the inflammation persists in the absence of joint injury or infection. Arthritis usually worsens with age and may even lead to a loss of joint movement.
There are different types of arthritis such as:
- Warm skin over the joints
- Redness of the skin over the joints
- Reduced range of movement.
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Turmeric Yogurt And Other Specific Foods And Herbs To Consume When You Have Ra
Well-designed studies are still needed to prove or disprove various claims made for specific diets. In the meantime, the most important thing is to be sure your diet is healthy and balanced.
Based on their review, they compiled a list of potential foods to consume and avoid to help with RA. An ideal meal, they found, includes:
- Raw or moderately cooked vegetables
- Seasonal fruits
- Probiotic yogurt
- Spices like turmeric and ginger
Take A Bone Mineral Density Test
If you are concerned about the state of your bone health, you may need to get your bone mineral density tested. This is a simple X-ray procedure that helps doctors to assess your risk of serious fractures and osteoporosis.
If you have questions about the health of your bones or joints, schedule a consultation with the Arthritis and Osteoporosis Treatment Center. Our friendly doctors and staff have decades of experience in helping patients in Northeast Florida manage their bone and joint health, and we specialize in a wide variety of techniques and treatments.
Vitamin And Mineral Guide For Arthritis
Learn about key vitamins and minerals and which ones are especially important when you have arthritis.
Vitamins and minerals play a critical role in staying healthy, but getting enough of certain nutrients is even more important when you have arthritis. This guide provides thorough research of key vitamins and minerals to help you figure out what you may be missing. But remember: While some supplements may help arthritis symptoms, nothing can substitute doctor-prescribed medications, a healthy diet and exercise. Always talk to your doctor before adding a new supplement, vitamin or mineral to your regimen. Just because something is natural doesnt mean it cant cause side effects or interact with medications. For more tips on choosing safe supplements, read this article.
What it does: Calcium is an essential mineral thatmaintains strong bones and teeth regulates muscle contractions transmits nerve impulses and helps release essential hormones and enzymes. It also helps prevent osteoporosis and fractures, which are higher risks among people with rheumatoid arthritis and those taking corticosteroids.
How much:Experts recommend 1,200 mg a day for healthy adults, but people with inflammatory arthritis may need more up to 1,500 mg for men and postmenopausal women. Recent research has debunked the claim that calcium supplements raise heart attack risk.
Too much:Tolerable upper limit = 2,500 mg.
Too much:No tolerable upper limit has been determined.
Dont Invest In Otc Supplements Before You Read This First
Theres something appealing about being able to help manage a chronic illness with so-called natural remedies like vitamins and minerals. That explains why theres no shortage of natural remedies marketed to people with rheumatoid arthritis and other forms of inflammatory arthritis.
There is a shortage, however, of solid scientific evidence to support whether or not you should take certain supplements. Will they actually help improve arthritis symptoms? Could they interact with other medications you take? Or might they potentially have negative side effects of their own?
Herbal supplements in particular concern me because theyre marketed using testimonials and not on any clinical data, says William Davis, MD, the chair of rheumatology at Oschner Health System in New Orleans and a fellow of the American College of Physicians and the American College of Rheumatology. As a physician, its my role to recommend treatments where theres a higher understanding of risks and benefits.
There are, however, certain vitamins and minerals that research shows can be an essential part of treatment for many patients with inflammatory arthritis. We asked Dr. Davis which ones you may need as part of your recommended treatment plan, as well as which natural remedies may show the most promise in helping with pain relief.
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Get Effective Knee Pain Treatment In Lake Nona Orlando
While adding these nutrients to your diet will not cure your diet, some people will find that their symptoms improve as a result of changing the food they eat. However, people are different, and what works for one person suffering from joint pain, might not necessarily work for another.
If this is the case, you should consider our non-surgical solutions for pain management. At ViscoGen, we understand the pain and suffering that comes with knee pain, and we are dedicated to offering lasting non-surgical solutions for your condition.
With our Knee Visc5® protocol, you can get pain relief faster through injections which means less downtime compared to a normal surgical procedure.
Contact us today to experience true knee pain relief without surgery in Lake Nona, Orlando.
Choose Tools That Give Your Joints A Rest
Assistive devices can help take the stress off your damaged joints and protect them from injuries. For example, use a cane on the opposite side of the knee or hip joint with RA. It can take 20% to 30% of the weight off and make you more stable.
You can also try pens, pencils, and toothbrushes with thick handles that make them easier to hold. To cut stress on your shoulders, use tools to help you reach for items on high shelves.
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Best Foods For Arthritis
Find out the 12 best foods to fight inflammation and boost your immune system to ease arthritis.
1. 12 Best Foods for Arthritis
2. Fuel Up on Fish
3. Step Up to Soy
4. Opt for Oils
5. Check Out Cherries
6. Dont Ditch the Dairy
7. Bet on Broccoli
8. Go Green With Tea
9. Suck on Some Citrus
10. Go With the Grain
11. Break Out the Beans
12. Grab Some Garlic
13. Nosh on Nuts
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