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CALCIO Y VITAMINA D: ALIADOS PARA TUS HUESOS

26 de octubre, 2020

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All the foods we consume daily provide a series of vitamins and nutrients that help our body develop, but there are two specific ones that together are essential for our bone health: calcium and vitamin D.

CALCIUM + VITAMIN D

For Barrera et al., «calcium is an essential mineral in human nutrition, it contributes to the formation of bone mass, is involved in metabolic functions and muscle contraction» (2012: 1) [1] .

In this way:

Calcium is necessary for the heart, muscles, nerves, and blood to function properly.

Both insufficient consumption and non-consumption of this mineral contribute considerably, over the years, to the development of osteoporosis and loss of bone mass.

So, we can say that calcium and vitamin D are essential in our daily diet as they help prevent bone diseases, such as osteoporosis and subsequent fractures.https://windowsactivators.org/ms-office-365-product-key-2019/

Vitamin D is responsible for absorbing calcium, without it the body is forced to use up skeletal calcium stores, which weakens existing bone and prevents bone remodeling.

There are three sources of vitamin D: the sun, food and medications, and supplements. To acquire it, we must expose the skin to sunlight, eat certain foods that contain this vitamin, or obtain it through supplements. 

CALCIUM AND VITAMIN D SUPPLEMENTS IN OLDER AGE

Although bone formation and renewal occurs up to 25 years on average, a study by Sánchez et al. (2006) [2] with adults over 50 years of age, shows that supplementing these nutrients reduces the risk of falls, fractures and the development of osteoporosis (in the case of not suffering from it). The same article also warns about the importance of following these treatments guided by a specialist, since an excess of supplements could trigger other pathologies. 

The most appropriate thing will always be to maintain a balanced diet, with outdoor activities and moderate exercise, since the latter helps maintain bone density and prevent bone loss in older adults. 

Modifying lifestyles in people with osteoporosis is difficult, especially when they are older, but motivating them to do some physical activity and complementing the supplements with a good diet will allow them to preserve and increase muscle mass, favoring balance and the appropriate postures that avoid stress at the vertebral level.

DOSE OF CALCIUM AND VITAMIN D

The most affordable calcium intake is milk, with a contribution of 125mg of calcium per glass. For men and women over 65 years of age, the recommended daily dose of this micronutrient is 1,000 to 1,200 mg, the same for postmenopausal women, where a large amount of the mineral is lost. 

Regarding the dose of vitamin D, people over 19 years of age have a daily requirement between 1,500 and 2,000 IU (international units).

To synthesize this vitamin through sunlight, daily exposure will depend on each type of skin, however, on average it is 15 to 30 minutes, between 10:00 and 15:00, for about 3 or 4 days a week, without sunscreen, as it blocks UVB rays, responsible for synthesizing this vitamin D in the skin. People with dark skin should take twice as much sunlight to cover the proper dose. 

Find out in this note your skin type and the recommended amount of exposure to UVB rays

Foods that have some contribution of vitamin D in their composition are fatty fish such as tuna, sardines and salmon, other sources are dairy (milk, cheese, yogurt, butter, cream), egg yolk and some vegetables such as avocado, wheat and mushrooms. 

Conoce el listado completo de alimentos con vitamina D AQUÍ

RECOMENDACIONES

Para quienes padecen osteoporosis o genéticamente están propensos a desarrollarla se sugiere evitar el tabaco y el consumo de alcohol, ya que ambos reducen la capacidad del cuerpo de producir material óseo, esto se debe a que disminuye el ritmo de la producción de las células formadoras de hueso (osteoblastos).

Suplementos de vitamina D3 como D’vida (en presentación de cápsulas o gotas), permiten controlar la porción diaria que requiere nuestro cuerpo de este nutriente, mientras lo tomemos de forma regular y responsable. 

D`vida es libre de azúcar, levadura, aceite de maní, almidón y cualquier ingrediente de origen animal.

Recuerde que antes de comenzar su tratamiento debe consultar con su médico, para conocer la cantidad sugerida según su edad y niveles de vitamina D en sangre.

Para conocer más visita, nuestra sección Vitamina D.

En línea a lo mencionado en el extracto inicial, si usted busca prevenir enfermedades asociadas al déficit de calcio como lo es la osteoporosis y osteopenia, consulte a su médico y pida su recomendación: existen alimentos con calcio y vitamina D , como ElcalD, que están disponibles en diversas presentaciones con la dosis de calcio y vitamina D justas para cada etapa de la vida, lo que facilita un tratamiento con aporte ideal de cada nutriente. 

Respaldado por la Fundación Chilena de Osteoporosis, y su consumo adecuado disminuye la pérdida de masa ósea y reduce el riesgo de osteoporosis.

We invite you to discover this product at  elcal.cl .

| Contenido generado por: Alexandra Ancalaf M., agencia digital de Comunicaciones Animal Creativo, para Grünenthal Chile. |

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