Importance of calcium

Calcium is an essential mineral that plays a critical role in bone health and numerous physiological processes in the human body. In the elderly, the importance of understanding the need for calcium and how to maintain a proper balance is critical to preventing bone density loss and maintaining a good quality of life.

In this session, we will explore in detail the importance of calcium in the elderly, how it relates to bone health and how calcium needs can be met effectively.

The Role of Calcium in the Body

Calcium is an essential mineral found throughout the body and plays a vital role in several aspects of health:

• Bone and Tooth Strength: 99% of the calcium in the body is stored in the bones and teeth, providing needed structure and strength.

• Nerve Conduction: Calcium is essential for the transmission of nerve signals and muscle contraction.

• Blood Coagulation: It participates in the blood clotting process.

• Cardiovascular Function: Helps regulate blood pressure and heart function.

• Hormonal Secretion: Contributes to the release of hormones and enzymes in the body.

The Importance of Calcium in the Third Age

In the elderly, the importance of calcium becomes even more evident due to certain factors:

• Loss of Bone Density: With age, there is a natural tendency for bone density loss, which can lead to diseases such as osteoporosis and an increased risk of fractures.

• Increased Risk of Falls: Fall-related fractures are a significant concern in the elderly, and calcium plays a role in bone health.

• Muscle Function and Mobility: Maintaining adequate calcium levels is essential for maintaining muscle function and mobility in the elderly.

Calcium Requirements in Older Adults

Calcium requirements vary by age and gender, but in general, in the elderly, higher calcium intake is recommended to maintain bone health. Daily recommendations vary among health organizations, but generally range from 1000 to 1300 milligrams per day.

Sources of Calcium

To meet calcium needs, it is important to know the food sources rich in calcium:

• Dairy Products: Milk, yogurt and cheese are readily available sources of calcium.

• Leafy Green Vegetables: Kale, spinach, broccoli and kale are rich in calcium.

• Fish with Edible Bones: Canned sardines and salmon with bones provide calcium.

• Almonds and Nuts: Some nuts are good sources of calcium.

• Supplements: In some cases, calcium supplements may be recommended, but always under the supervision of a health care professional.

Factors That Can Affect Calcium Absorption

Calcium absorption can be influenced by several factors:

• Vitamin D: Vitamin D is essential for proper calcium absorption in the intestine. Sun exposure and adequate vitamin D intake are crucial.

• Excessive Caffeine and Alcohol Consumption: Excessive caffeine and alcohol can interfere with calcium absorption.

• Iron Sources: Calcium and iron can compete for absorption in the intestine. It is important to balance the intake of these minerals.