The Calcium Question by Annemarie Colbin

There is, these days, a general worry about "getting enough calcium" that borders on hysteria. Calcium is being sold in every shape and form, and there is hardly a health conscious person who hasn't at least wondered about it. Why is there such concern?

It seems that osteoporosis, or thinning of the bones, has been identified a a major health problem: it is estimated that about 10% of the population suffers from it. The fear of osteoporosis has struck women the hardest. Estrogens have a role in calcium balance, and women past the menopause have been the most frequent victims of the disease. Therefore, women of all ages are terrified that once their hormones do the normal age-related thing, namely, diminish, their bones are going to collapse. However, men also get osteoporosis, so obviously hormones are not the only answer.

What to do about this problem? Simple- and simplistic- causes have been determined: as 65% of the bones consist of calcium salts, the immediate assumption has been that bone thinning is the result of a lack of calcium. Therefore, the most popular simplistic solutions include: drink more milk! eat more cheese and ice cream! Take a certain brand of antacid! swallow calcium pills!

But osteoporosis is not quite so simple, nor is calcium the answer. It now turns out that only about 13% of the cases of osteoporosis can be attributed to insufficient calcium intake. The rest of the cases related to lack of exercise, high protein diets, smoking, alcohol consumption, impairment of the intestine's ability to absorb calcium, and the use of corticosteroid drugs such as prednisone. The latter is especially significant, as women are more likely than men to visit doctors and take medication.

Conditions of demineralization or "lack of calcium" may in fact arise when

a) calcium is drained from the tissues;

b) calcium is not absorbed:

c) bone matter is not deposited because of inactivity: and finally,

d) calcium is insufficient.

Calcium can be drained by a vast number of factors. Among the better known ones: high consumption of protein, salt, caffeine, vinegar, and alcohol. Among the lesser known ones: high consumption of sugar, grains, flour, citrus fruit, vinegar, juices, and nightshades "potato, tomato, eggplant, tobacco, and peppers of all kinds, including green, red,m yellow, hot paprika, tabasco, cayenne, chili, etc.) In other words, foods that cause an acid condition in the body ( carbohydrate and protein-rich foods), and those that draw calcium out of the tissues, all can contribute to demineralization.

Lack of absorption may be caused by such factors as insufficient phosphorus or magnesium, lack of sunlight or Vitamin D, inflammatory bowl disease, surgery of the gastrointestinal tract, cirrhosis of the liver, and other conditions. The intestinal handling of calcium is still not well understood, but it seems that a high intake of calcium is no guarantee that the mineral will be absorbed and utilized by the body.

Inactivity can prevent the formation of bone matter, as the latter is formed in response to physical stresses. Astronauts in zero gravity always lose some bone mass! The same happens to patients bedridden for a long time. Athletes generally have denser bones than the population at large. does this mean that you have to run marathons to have good bones? Not quite. Brisk walking is probably the best exercise to encourage bone formation, especially for the leg, hip and spine.

In light of all the foregoing, is the calcium craze warranted? Probably not. Besides, the solutions offered can, and often do, have considerably damaging effects. this is especially true of dairy products. Touted for their calcium- which is supposed to prevent osteoporosis- they are also very high in protein- which is one of the major causes of the same condition. In addition, milk and milk products are greatly involved in a considerable number of symptoms and illnesses, all of which improve or disappear when dairy is eliminated.

If you're still wondering where you will get your calcium, let me put your mind at rest. Calcium is abundantly found in the source used by cows, horses, and elephants: namely, the vegetable kingdom. Leafy greens- especially the kind that you cook, such as bok choy, kale, collards, broccoli, and mustard greens- offer the highest ration of calcium to calories of any foods. Calcium is also present in beans, nuts, seeds (sesame seeds have ten times the calcium of milk), and especially sea vegetables, including nori, hiziki, kelp or kombu, Irish moss, dulse, wakame, arame, sea palm, and others. for those who are not vegetarian, calcium can be obtained by eating fish with bones (smelts, whitebait, canned salmon, soft shell crabs), or making soup with bones and adding one tablespoon of vinegar, which releases the calcium and makes it available in the broth.

Here, then, are the best ideas to help you prevent bone loss:

a) No more than 35-40% of your diet by volume of your diet should consist of protein and carbohydrate-rich foods (meat, fish, fowl, eggs, whole grains, flour, sugars, syrups). Sweets should be no more than 5% maximum in any case.

b) Consume at least 30-35% of your diet by volume in the form of vegetables, especially leafy greens, broccoli, parsley, watercress and the like: as well as beans, parsley, watercress and the like: as well as beans, seeds, nuts, and seaweeds.

c) Keep your intake of nightshades LOW; avoid smoking (tobacco is a nightshade).

d) Walk or exercise regularly.

e) Keep consumption of wine, vinegar, alcohol, coffee, and salt at a minimum.

f) Avoid drugs or medication unless life saving.

And finally, stop worrying about a problem you don't have!

Here's a calcium rich recipe:

GREENS WITH GARLIC AND SESAME SEEDS

1 lb mustard greens, turnip tops, kale, or broccoli rabe 2 cloves garlic 1 T extra virgin olive oil pinch sea salt dusting of nutmeg 1/4 c. sesame seeds, toasted

1. Wash and pick over the greens. Boil 2 qts. of water in a large pot, add the greens, and cook uncovered for 10-15 minutes. Drain and chop coarsely.

2. Mince garlic.

3. In a skillet, heat the oil, add the garlic for 30 seconds, then add the chopped greens. Cook over a low flame, stirring occasionally. Sprinkle a pinch of salt and nutmeg over the greens. Serve hot, garnished with toasted sesame seeds. Serves 3-4.