Are you taking your calcium supplement correctly? Did you know you could be doing it wrong and missing out on getting the most calcium out of your pills? First, check the type of supplement you have. Is it calcium citrate or calcium carbonate? Calcium citrate does not need to be taken with food, but calcium carbonate needs to be taken with food to be absorbed well. Also, don’t take a large dose once a day because the body cannot absorb it all. Take a dose that is 1000mg or more divided into two times a day. Lastly, make sure your healthcare provider checks to see if your medications interfere with calcium absorption. Some antibiotics, high blood pressure medications, and medicines that slow down bone loss can interact with calcium. Read more here:
Football season has been in full swing for over a month and if you’ve been to a few of the games in Southern Oregon, there’s a good chance you’ve seen Dr. Bents on the sidelines or in the stands. Paragon Orthopedic’s own Dr. Bents specializes in sports medicine and has taken an active role in Southern Oregon high school sports for the past 15 years. He has developed programs for high school coaches to prevent injuries, primarily ACL injuries, and consults with coaches about individual player health issues. After four years of being a team doctor at the Air Force Academy in Colorado Springs, Colorado, he brought his experience here. He regularly attends these games as a fan, but also to help if an injury occurs. Thank you Dr. Bents for giving your time and expertise to help our area youth stay healthy and continue playing the games they love!
Don’t miss the opportunity to learn more about the milk you drink, or should be drinking. Milk is a diverse drink these days, with some coming from plant-based sources, and the nutritional content of each one can vary greatly. Here is a summary of the more popular choices out there today. Don’t forget to make sure the calcium content is what you need to meet your daily requirement. Paragon Orthopedics is urging Southern Oregon to be educated and take charge of their personal health. Keep those bones strong!
There are some foods everybody seems to know are high in calcium, and most of them are in the dairy section. If you are looking for additional places to get your daily calcium, or you cannot tolerate dairy products, we’ve found some sources that might surprise you.
–Kale has 180mg calcium per 2 cups chopped. Being rich in other vitamins and fiber, it’s a powerhouse of a veggie.
–Fortified orange juice has 300mg per cup. This is right up there with the calcium content in milk, but make sure you check your nutrition facts to get the juice with this much calcium content.
–Fortified oatmeal/cereals can have anywhere from 100-1000mg per cup. Whole-grain Total cereal has 1000mg per serving, which is among the highest in cold cereals. Even some of the sweeter cereals, such as Marshmallow Mateys by Malt-O-Meal, has 137mg per serving, which is 14% of your daily value. Again, check your label to see how much your breakfast cereal has. Sometimes a different brand of a similar cereal will get you more calcium.
–White Beans contain 161mg per 1 cup cooked. Chickpeas and red beans hover right around 100mg in the same serving size.
–Chia seeds with 179mg per 2T. should make you want to throw them into a variety of foods, from smoothies to oatmeal to even macaroni and cheese. They are virtually tasteless, but your bones will benefit.
–Sesame seeds have 176mg in 2T, as well. You might be thinking you wouldn’t eat that many sesame seeds, but remember how you can use tahini, which is ground up sesame seeds, and easily get your daily dose. Tahini is found in many hummus dips, by the way.
Paragon Orthopedic Center cares about the bone health of everyone in Southern Oregon, wanting to help you avoid a visit resulting from weak bones. Our blog is dedicated to keeping you up to date and educated. Be smart about what you put into your body and get the most out of it by being informed!
Find even more non-dairy foods high in Calcium here:
Paragon Orthopedic Center is excited to debut Dr. Rob Bents’ video aimed at preventing ACL injuries in athletes. He has come up with a program called Southern Oregon ACL Reduction, or SOAR. Dr. Bents is heavily involved in youth athletics here in Southern Oregon and he is seeing too many young athletes sidelined by ACL injuries. Coaches, parents, and athletes themselves would benefit from knowing these ACL exercises aimed at reducing these preventable injuries to otherwise healthy athletes. We all need to work together to keep young athletes healthy and playing the games they love.