Milly Gaines
Calcium is a mineral that helps grow bones and teeth, controls heart rhythm, and lets muscles contract. High calcium levels in the blood, known as hypercalcemia, can be caused by underlying health conditions such as overactive glands, unhealthy bones, long-term bed rest, and some kinds of tumors or cancers. On the other hand, low blood calcium, or hypocalcemia, can be caused by an underactive parathyroid gland or vitamin D deficiency. To reduce calcium levels in the body, it is recommended to cut back on foods high in calcium, such as dairy products, and avoid food combinations that hinder calcium absorption, like cereal with milk or beef stew with milk. Alcohol and salty foods can also reduce calcium absorption and increase its loss through urine. Additionally, certain medications and high vitamin D intake can contribute to lower calcium levels. It is important to work with a healthcare professional to determine the underlying causes and make appropriate dietary changes.
How to reduce calcium in the diet
| Characteristics | Values |
|---|---|
| Check food labels | Avoid foods with added calcium |
| Dairy products | Do not buy dairy products with added calcium |
| Vitamin D supplements | Do not take more than 800 international units/day unless prescribed by a healthcare provider |
| Salt | Do not limit salt intake |
| Exercise | Increase activity levels |
| Alcohol | Avoid as it reduces the absorption of calcium and increases its loss through urine |
| Phosphorus | Avoid as it binds with calcium, leaving less for the body to use |
| Refined sugars/carbohydrates | Avoid as they may increase the loss of calcium through urine |
| Smoking | Avoid as it reduces vitamin D and parathyroid hormone |
| Medication | Talk to your doctor about medications that can reduce calcium levels |
| Calcium heart score | A coronary calcium scan can measure calcium build-up in plaque on your heart arteries |
| Foods to eat | Avocados, olive oil, coffee |
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What You'll Learn
Avoid high-calcium foods and read food labels
If you are looking to reduce the amount of calcium in your diet, it is important to avoid high-calcium foods and read food labels carefully.
Firstly, it is crucial to understand that calcium is a mineral that plays a vital role in developing and maintaining strong bones and teeth, controlling heart rhythm, and allowing muscles to contract. However, having too much calcium in the blood, a condition known as hypercalcemia, can be harmful. Hypercalcemia is often caused by other underlying problems, such as overactive glands, unhealthy bones, long-term bed rest, or certain types of tumours or cancers.
To reduce calcium intake, avoid consuming dairy products, which are typically high in calcium. This includes milk, cheese, yoghurt, and ice cream. Be cautious when purchasing dairy alternatives, as some are fortified with calcium. For example, certain plant-based milk alternatives like soy milk or almond milk may have added calcium. Always check the food labels to ensure you are not inadvertently consuming high levels of calcium.
In addition to dairy, there are other high-calcium foods to avoid. Eggs, fish with edible bones (such as sardines or tinned salmon), and calcium-fortified juices are all good sources of calcium and should be limited or avoided if you are aiming to reduce your calcium intake. Certain foods, like spinach, beet greens, and sweet potatoes, contain oxalic acid, which binds to calcium and hinders its absorption by the body. While these foods themselves don't contribute to high calcium levels, they can affect how your body absorbs calcium from other foods eaten at the same time.
It is also important to be mindful of food combinations that can increase calcium intake. Avoid having milk with meals, especially cereal, macaroni, or baked beans, as the combination can lead to excessive calcium consumption. Similarly, avoid having milk with beef stew or a steak dinner, as protein-rich meals can cause the kidneys to flush out calcium. Alcohol and salty foods should also be consumed in moderation, as they can cause a decrease in calcium levels in the body.
By being mindful of high-calcium foods, reading food labels carefully, and being cautious of food combinations, you can effectively reduce the amount of calcium in your diet.
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Refrain from vitamin D supplements
Vitamin D is essential for calcium homeostasis and optimal skeletal health. It increases calcium absorption in the intestine through both active and passive pathways. The active transcellular pathway is energy-dependent, while the passive paracellular pathway involves calcium passing through tight junctions. The hormonally active form of vitamin D, 1,25-dihydroxyvitamin D3 (1,25(OH)2D3), is the primary stimulator of active intestinal calcium absorption.
However, when aiming to reduce calcium in your diet, it is crucial to refrain from taking vitamin D supplements unless prescribed by a healthcare professional. This is because vitamin D increases calcium absorption in the intestines, which could counteract your efforts to lower calcium intake. While vitamin D is essential for maintaining healthy calcium levels, excessive calcium in the blood (hypercalcemia) can lead to health issues.
Hypercalcemia is often a result of underlying health conditions and should be carefully managed under medical supervision. If you suspect you have hypercalcemia, it is important to consult a healthcare provider for a proper diagnosis and treatment plan. They may recommend specific lifestyle changes or medications to address the condition. Do not attempt to self-diagnose or self-treat hypercalcemia, as it can be caused by various factors, including serious underlying diseases.
Additionally, when reducing calcium in your diet, be mindful of other factors that can influence calcium absorption. Certain medications can lower calcium levels, so discuss any prescriptions with your doctor. Alcohol consumption and excessive salt intake can also impact calcium levels, so moderation is key.
While vitamin D is crucial for calcium absorption and overall health, it is important to strike a balance. By refraining from vitamin D supplements unless advised by a healthcare professional, you can help maintain healthy calcium levels and avoid potential complications associated with excessive calcium intake.
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Avoid food combinations like cereal with milk
To reduce calcium in your diet, it is important to understand the sources of calcium and how your body absorbs it. Calcium is a mineral that helps grow your bones and teeth, and controls your heart rhythm and muscle contractions. While dairy products like milk, cheese, and yogurt are especially high in calcium, there are many non-dairy sources of calcium as well, such as seeds (poppy, sesame, celery, and chia), beans, and almonds.
If you are looking to reduce calcium in your diet, it is advisable to avoid food combinations like cereal with milk. This is because certain foods, like wheat, contain phytates, which prevent the body from absorbing calcium in other foods. High-fibre, whole-wheat cereals, when combined with milk, can hinder calcium absorption, thus not contributing to bone-building nutrition. Similarly, other tasty combinations like macaroni and cheese, or a glass of milk with baked beans, should be avoided. It is important to note that you can still eat these types of foods, just not at the same time as you drink milk or eat calcium-rich foods.
Additionally, alcohol and salty foods can also flush out calcium from your body. As calcium levels in the blood decrease, the body extracts calcium from the bones, making them porous and increasing the risk of osteoporosis. Therefore, it is recommended to limit alcohol consumption to two or three drinks per day and choose foods with a sodium content below 20% of the daily recommended value.
It is worth noting that blood calcium levels are tightly controlled by parathyroid hormone (PTH), so calcium blood levels usually won't rise or fall drastically with changes in calcium intake. However, underlying health conditions, such as an underactive or overactive parathyroid gland, vitamin D deficiency, or certain medications, can impact calcium levels. Therefore, it is important to work with a healthcare provider to address any calcium-related concerns and make informed dietary choices.
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Avoid alcohol and salty foods
Alcohol and salty foods can negatively impact calcium levels in the body. Firstly, alcohol interferes with the absorption of calcium in the body. Chronic heavy alcohol use, especially during adolescence and young adulthood, can significantly affect bone health and increase the risk of osteoporosis later in life. When consuming too much alcohol, the stomach does not absorb calcium adequately. This is because alcohol interferes with the pancreas and its absorption of calcium. Alcohol also affects the liver, which is responsible for activating vitamin D, which is essential for calcium absorption.
Additionally, high levels of cortisol seen in people with alcoholism can decrease bone formation and increase bone breakdown. Chronic alcohol consumption also increases the parathyroid hormone, which leaches calcium from the bone. Furthermore, excess alcohol kills osteoblasts, the bone-making cells. As a result, the bones deteriorate as not enough calcium is getting into them, and the body starts leaching calcium from the bones to function properly, making them porous and increasing the risk of osteoporosis.
Turning to the impact of salty foods, diets high in salt have been linked to a depletion of calcium in the body. When sodium intake is too high, the body gets rid of the excess sodium through urine, and calcium is excreted along with it, thus depleting calcium stores in the body. This discovery was made by researchers at the University of Alberta, who found that sodium and calcium absorption are regulated by the same molecule in the body. As a result, high-salt diets have been associated with an increased risk of kidney stones and osteoporosis.
Therefore, to reduce calcium in your diet, it is advisable to avoid alcohol and salty foods.
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Discuss medication and supplements with your doctor
It is important to discuss medication and supplements with your doctor, especially if you are experiencing calcium-related health issues. Calcium is a vital mineral that helps grow your bones and teeth, and also controls your heart rhythm and muscle contractions. While calcium is essential, too much calcium in the blood can lead to hypercalcemia, which can be caused by overactive glands, unhealthy bones, long-term bed rest, and certain types of tumours or cancers.
If you are experiencing hypercalcemia, your doctor may recommend certain lifestyle changes, such as increasing your fluid intake, avoiding certain food combinations, and limiting alcohol consumption. They may also prescribe medications or supplements to help manage your calcium levels. It is important to be cautious when taking calcium supplements, as they can have potential side effects and may not offer the expected benefits. For example, a 2016 study suggested that calcium supplements may increase the risk of calcium buildup in the heart's arteries, which could contribute to heart attacks and heart disease.
Additionally, calcium supplements can interfere with the absorption of other nutrients, such as iron. Therefore, it is crucial to inform your doctor and pharmacist if you are taking any supplements, as they may affect how your body processes certain medications. Furthermore, certain medications can also reduce calcium levels, so it is important to discuss any prescriptions you are taking with your doctor.
If you are concerned about getting enough calcium, your doctor can advise you on whether supplements are necessary. They may recommend boosting your dietary calcium through certain foods or suggest weight-bearing exercises to improve bone strength. It is always best to consult with your doctor before making any drastic changes to your diet or supplement regimen.
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Frequently asked questions
High blood calcium levels are usually due to an underlying disease. If you are experiencing hypercalcemia (high blood calcium levels), consult a medical professional to determine the cause and receive a diagnosis.
Foods that are high in oxalic acid, such as spinach, beet greens, and sweet potatoes, hinder the absorption of calcium. Dairy products with added calcium should also be avoided. It is also recommended to avoid processed foods, hard cheeses, refined sugars, and drinks containing phosphoric acid.
Alcohol and salty foods can flush out calcium from the body. Reducing alcohol intake and increasing physical activity can help lower calcium levels. It is also important to stay hydrated and drink enough water throughout the day.
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