Calcium for a Healthy Life

Important Information for All Women

Sponsored by SmithKline Beecham Consumer Healthcare, makers of

TUMS

Good Nutrition = Good Health

Breads & Grains Vitamins & Minerals

Nutrients
Meat, Fish & Poultry

Dairy Products Fruits & Vegetables

What Calcium Does in the Body

Helps blood to clot and maintains blood pressure Regulates hormone release Allows nerves to work right

Helps muscles and many different cells to work

Keeps bones and teeth healthy

Foods Rich in Calcium

Dairy products* Dark green vegetables (broccoli, collard greens,

turnip greens, kale, kelp or seaweed) black beans, chick peas, lima beans)

Beans (baked beans, navy beans, kidney beans,

Fish (salmon, sardines)

*Choose low-fat products.

Recommended Calcium Intake

Ages 1-3: 400 to 600 mg per day Ages 50+: 1200 to 1500 mg per day Ages 4-8: 800 to 1200 mg per day Ages 9-18: 1200 to 1500 mg per day Special Needs of Adult Women:
Pregnancy Breast-feeding Menopause

1500 mg per day

Ages 19-50: 1000 mg per day

Reference: National Academy of Science, Food & Nutrition Department recommendations; National Institutes of Health recommendations.

What Happens When the Body Does Not Get Enough Calcium?
The body may steal calcium from bones to use

in other places

Over the course of many years, this can lead to

a painful disease of bones called osteoporosis

Even Healthy People Lose Bone Density As They Age

I II II I Men 20 to 30% Women 35 to 50%

Bone Density

40

60

80

Age (years)
Adapted froms Riggs BL, Melton LJ. N Engl J Med. 314:1676-1686, 1986.

Osteoporosis: A Disease That Causes Bones to Weaken & Break

Normal Bone

Osteoporotic Bone

Broken Bones in Women: Before and After Menopause

16 0 Fracture 12 0 Prevalenc e 80 per 100 per Year 40 0 Postmenopaus e Premenopau se 70

25 30

40 50 60 Age (years)

(n=55 7)

Adapted from Nordin BEC, Need AG. In: Osteoporosis 1987. (Christiansen C. Riis BJ. eds.). Osteopress. ApS. Copenhagen, 1987, pp. 1204-1210.

Risk Factors for Osteoporosis

Female gender Age Caucasian or Asian race Lack of exercise Smoking, excessive alcohol intake Low body weight Family history of osteoporosis Taking certain medications for a long time Inadequate dietary calcium

Ways to Help Prevent Bone Loss

Make sure to get enough calcium each day Exercise regularly Stop smoking and limit alcohol intake Consider taking estrogen after menopause

(discuss hormone replacement therapy with your healthcare provider)

Premenstrual Balance

Start of cycle Egg ripens & grows Ovulation occurs Uterine lining thickens Egg is released

Uterine lining Uterine lining becomes thicker is shed (the period)

Week 1

Week 2

Week 3

Week 4

Premenstrual Changes
Occur in the latter half of the menstrual cycle

Begin 5-11 days before the period End with or during the period
Changes may include: Abdominal bloating, breast

tenderness, weight gain, food cravings, tiredness, irritability

How Many Women Experience Premenstrual Changes?

Severe 510% (PMDD) Moderate 30% None 1015%

Mild 50%

PMDD = premenstrual dysphoric disorder.

Reid et al. Current Problems in OB/GYN/Fertility . 1985.

Ways to Help Prevent Negative Premenstrual Changes

Exercise regularly Eat a balanced diet Avoid salt, sugar, alcohol, caffeine Get enough sleep and rest/meditation Take pain reliever Supplement diet with calcium carbonate

Effect of Calcium on Changes

Results from a study of 466 women with PMS. Women took either 1200 mg of calcium from calcium carbonate each day or an inactive sugar pill. Women taking Women taking calcium sugar pill/placebo Moodiness 45% less 28% less Bloating Food craving Discomfort 36% less 54% less 54% less 24% less 34% less 15% more

SUMMARY

Calcium Calcium for for a a Healthy Healthy Life Life

Why Calcium Helps Keep You Healthy

Helps to build and maintain strong bones and

reduce the risk of osteoporosis

Helps maintain physical and emotional balance

throughout the menstrual cycle

Helps maintain blood pressure at proper levels,

helps keep entire body working properly, and helps in regulation of many body processes: hormones, etc.

Calcium Supplements
Calcium carbonate (TUMS, Caltrate, Os-Cal)

The most commonly used form of calcium supplements for osteoporosis.

Calcium citrate (Citracal) Calcium phosphate (Posture) Other

Safety of Calcium Carbonate

Well-tolerated Significant adverse effects unlikely in most healthy

individuals when taken in doses <2,500 mg/day of elemental calcium (6,250 mg of calcium carbonate) To avoid, start with a low dose and build to recommended dose Take calcium supplements in divided doses during day with meals Consume plenty of water

Bloating, gas, and constipation rarely occur