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By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 12/11/25
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After 60, bone density naturally decreases due to hormonal changes and reduced calcium absorption. This increases fracture risk and slower recovery. Women after menopause experience faster bone loss. Fact: Calcium levels decline with age as the body’s ability to absorb it from food decreases.
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Calcium is the main mineral that builds and maintains bone structure. Without enough calcium, the body withdraws it from bones to maintain blood levels — leading to weaker, brittle bones over time.
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Even if you consume calcium, it won’t work effectively without Vitamin D. Function: Vitamin D helps your intestines absorb calcium efficiently. Tip: Spend 15–20 minutes in sunlight daily or take supplements after consulting a doctor.
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After 60, dietary calcium intake often falls short. Reason: Poor appetite, lactose intolerance, or limited diet variety. Supplements bridge this gap and prevent osteoporosis, but must be taken under expert supervision to avoid excess calcium buildup in arteries.
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According to health authorities, adults over 50 should consume about 1,200 mg of calcium daily. Example: 1 cup milk (300 mg), 1 cup yogurt (250 mg), and 1 slice cheese (200 mg) — rest from diet or supplements.
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Take calcium carbonate with meals for better absorption, while calcium citrate can be taken anytime. Important: Split doses (600 mg twice daily) instead of taking all at once. Avoid: Taking calcium with iron supplements together.
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If you prefer food over pills, include: – Dairy (milk, yogurt, cheese) – Leafy greens (kale, spinach) – Sardine – Almond – Fortified plant milks These provide essential nutrients for stronger bones and better metabolism.
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People with kidney disease, high blood calcium (hypercalcemia), or heart disease risk should avoid unsupervised supplementation. Advice: Always get a blood test or medical consultation before taking calcium long-term.
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Calcium alone won’t strengthen bones — combine it with strength training or walking. Exercise benefits: Stimulates bone formation and improves balance, reducing fall and fracture risk in seniors.
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Balanced diet, sunlight, supplements, and light exercise work best together. Tip: Consult a doctor or nutritionist to personalize dosage. With the right plan, you can maintain bone strength and mobility well into your later years.
Freepik
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 12/11/25