THE 6 ROLE OF CALCIUM
Several factors contribute to the development of osteoporosis in older men. Physical activity and sufficient calcium intake during childhood play a major role in building bone mass.But beyond a sufficient consumption of calcium, other hormonal factors must be taken into consideration.
Decreased calcium
As men age, the production of testosterone and growth hormone decreases, which inevitably slows down the process of bone remodeling and maintenance.
As the bones become less dense and less flexible, osteoporosis is waiting for you. Combine the decline in hormone production and insufficient calcium intake in the first few years of life and you have all the ingredients for an increased risk of fractures and other bone problems as you age.
Some experts also claim that consuming a lot of protein, which is not uncommon among bodybuilders, can increase calcium excretion.
Even if this theory is questionable, it is certainly in your interest to verify that your diet provides you with the recommended amounts of this important mineral.
Finally, if you drink a lot of coffee or if you consume more than 300 mg of caffeine each day (that is to say 3 or 4 cups of coffee or a can of energy drink) your elimination of calcium increases, which results in by a decrease in bone density and a higher fracture rate.
Excess calcium can also increase the risk of cardiovascular disease: calcium deposits that form on the walls of blood vessels may block them and cause a heart attack.
Although strength training helps maintain bone density by increasing calcium uptake, it is not necessary to exceed the recommended intake for adults.
Although extremely rare, symptoms of hypercalcemia include confusion, hypertension, increased sensitivity to light, thirst, slow heart rate, arrhythmia, depression, muscle and bone pain, nausea, vomiting, itching, and skin redness.
Adding calcium to certain foods that do not usually contain a lot of it (orange juice, chocolate ) can sometimes make things easier, but you should nevertheless strive to consume at least the recommended nutritional allowance (ANC )
As the bones become less dense and less flexible, osteoporosis is waiting for you. Combine the decline in hormone production and insufficient calcium intake in the first few years of life and you have all the ingredients for an increased risk of fractures and other bone problems as you age.
Some experts also claim that consuming a lot of protein, which is not uncommon among bodybuilders, can increase calcium excretion.
Even if this theory is questionable, it is certainly in your interest to verify that your diet provides you with the recommended amounts of this important mineral.
Finally, if you drink a lot of coffee or if you consume more than 300 mg of caffeine each day (that is to say 3 or 4 cups of coffee or a can of energy drink) your elimination of calcium increases, which results in by a decrease in bone density and a higher fracture rate.
Not just for the bones
Calcium is not only involved in building bones. It plays a vital role in various functions of the body, which greatly contribute to your efficiency maintaining your enthusiasm.Muscles
Muscle contraction requires the presence of an adequate amount of calcium. If you miss it, you may have cramps, which is usually painful.The Heart
The heart is the most important muscle in the body and it too needs calcium to function properly. Getting enough calcium will keep it beating for years to come.Nerves
Besides its role in muscle contraction, calcium is also essential for nerve transmission. This allows muscle fibers to contract quickly when needed and maintain a good heart rate.The Blood
When you injure yourself, whether it's a cut or a tear, the clotting factors in the blood work quickly to stop the bleeding. Here again, calcium plays a vital role in transforming the necessary enzymes into coagulation catalysts.Having too much calcium
The flip side is that research shows that consuming too much calcium also carries health risks: severe calcification of bones and tissues, constipation, nausea, bloating and an increased risk of kidney stones.Excess calcium can also increase the risk of cardiovascular disease: calcium deposits that form on the walls of blood vessels may block them and cause a heart attack.
Although strength training helps maintain bone density by increasing calcium uptake, it is not necessary to exceed the recommended intake for adults.
Although extremely rare, symptoms of hypercalcemia include confusion, hypertension, increased sensitivity to light, thirst, slow heart rate, arrhythmia, depression, muscle and bone pain, nausea, vomiting, itching, and skin redness.
In summary
To get enough calcium, start by revising your diet. Calcium is found in many foods, not to mention dietary supplements.Adding calcium to certain foods that do not usually contain a lot of it (orange juice, chocolate ) can sometimes make things easier, but you should nevertheless strive to consume at least the recommended nutritional allowance (ANC )