Increasing Calcium Intake in Old Age: Proven Strategies and Dietary Tips

As we age, maintaining strong bones becomes increasingly important, particularly to prevent conditions like osteoporosis. One proven method to boost calcium intake is by incorporating 50 grams of sesame seeds into your daily routine. Just one handful, or about a teaspoon, provides your body with approximately 55% of the daily calcium requirement. To enhance the absorption, it's recommended to soak the seeds in water for at least five minutes before consumption.

Calcium is essential for maintaining bone health, but it needs to be combined with adequate Vitamin D3 to be effectively absorbed by the body. This makes regular Vitamin D supplementation essential for those in their golden years. Sun exposure for 20 to 30 minutes daily helps in the synthesis of Vitamin D in the body. For postmenopausal females, regular intake of calcium and Vitamin D supplements is highly recommended, and it's important to take Vitamin D with a meal, such as a glass of full-fat milk, to ensure optimal absorption.

Physical activity is also crucial as it stimulates higher absorption of oral calcium and enhances its retention in bones. Regular exercise and weight-bearing activities, such as walking, can contribute significantly to bone health.

For those looking for alternative sources of calcium, probiotics like yogurt (curds) can be beneficial. In addition, finger millets (ragi) are an excellent natural source of calcium. To prepare them, thoroughly wash and soak the millets overnight in a muslin cloth. Allow them to sprout under warm sunlight, and then grind them into flour. A daily serving of this ragi flour in boiling water can provide a rich source of calcium. Fiber is also added to your diet through the sprouting process, making it a superfood for bone health.

Additionally, engaging in at least light physical activities such as walking and exposure to early morning sunlight (when the Vitamin D3 content is higher) can further enhance calcium absorption and bone health.

Remember, taking only calcium without Vitamin D is not sufficient. There are no foods that naturally contain Vitamin D3, so supplementation is crucial. A well-rounded approach to calcium intake and activity can significantly help in maintaining bone density and strength throughout old age.