Bone Up: Best Sources of Calcium

Bone Up: Best Sources of Calcium: "Bone Up: Best Sources of Calcium
By Susan Burke MS, RD, LD/N, CDE
eDiets Chief Nutritionist"

We take our bones for granted, but with just a little care, they can last you a lifetime. Not paying attention to bone health is risky, because symptoms are silent and unknowingly you could be losing bone and increasing your risk for fracture.

Unfortunately, osteoporosis cannot be absolutely cured, and there's no guaranteed preventive treatment. But you can DELAY onset and DECREASE severity. According to the PBS series Second Opinion, there are many risk factors for osteoporosis -- some that you can change and some that you can't.

You CANNOT Control

Age: increases risk for men and women: calcium absorption lowered with age.

Gender: loss of estrogen, either through menopause or surgery associated with osteoporosis, although some research disputes this. Statistically, women are more likely to be at risk.

Ethnicity: Increased risk: Caucasian women, followed by Asian Americans.

Family history increases risk.

Body Type: Increased risk if you have thinner bones.

Medical history: including hyperthyroidism increases risk.

You CAN control

Your weight: Being underweight is a risk factor for osteoporosis. Under-nutrition means you're eating too few calories and possibly less than adequate calcium and vitamin D for good bone health. Stay within a healthy weight range for your height. eDiets' assessment tool will tell you if your weight is within a healthy range for your height.

Your diet: Focus on fresh fruits and green leafy vegetables; enjoy fortified cereals and whole grains, nonfat or low fat dairy, lean protein and fortified soy foods; calcium and vitamin D-fortified orange juice and cottage cheese. An occasional carbonated beverage is OK, but high intakes of phosphorus can prevent good calcium absorption.

Your sodium: Lay off the salt. New research reported in the April 2005 edition of the Journal of Clinical Endocrinology and Metabolism shows that girls who eat high-sodium diets lose more calcium, increasing their risk for osteoporosis.

Alcohol: Health experts consistently recommend moderate alcohol consumption as beneficial, but excessive alcohol is linked to osteoporosis.

Medications: Corticosteroid drugs to treat conditions such as asthma and chronic obstructive pulmonary disease (COPD) for six months or longer can lead to steroid-induced osteoporosis. Aluminum-containing antacids can affect calcium absorption.

Let the sunshine in: Your body makes vitamin D from exposure to the sun. A little is good, about 10 to 15 of direct sun exposure to hands and face, but too much can lead to sun damage to skin. Recommended about 15 minutes of direct sun exposure daily to hands and face.

Smoking: Research shows that long-term cigarette use is associated with increased bone loss and leads to osteoporosis, fractures, and dental and periodontal disease, in both men and women. Of course, don't forget that smoking is the No. 1 cause of heart disease, the primary killer in America.

Activity: Have fun and choose exercises that stress your long bones, the bones you stand on. Walk, jog, dance, climb stairs: do some bone and ligament-strengthening weight lifting: start slowly, speak with your physician first if you've not exercised recently.

Don't forget your arm and wrist bones: they respond to strengthening exercises, too.

Female athletes: be on guard for missed or infrequent periods, which can indicate low estrogen levels and increased risk for osteoporosis. Although low estrogen levels in all cultures do not equate with osteoporosis, in cases of underweight and low fat stores, low nutrient intakes may be what causes the risk. Vitamin and Mineral Supplements: The relationship between calcium absorption and vitamin D is similar to that of a locked door and a key, where vitamin D is the key that unlocks the door and allows calcium to be absorbed in the bloodstream. Vitamin D also works in the kidneys to help resorb calcium that otherwise would be excreted. The major food sources of vitamin D are vitamin D-fortified dairy products, egg yolks, saltwater fish and liver. Some calcium supplements and most multivitamins contain vitamin D, so it is important to check the labels to determine how much each contains.

Experts recommend a daily intake of between 400 and 800 international units (IU). Do not take more than 800 IU per day since massive doses of vitamin D may be harmful. The National Institutes of Health Consensus Conference on Osteoporosis advice calcium intake:

800 mg/day for children ages 1-10.

1000 mg/day for men, pre-menopausal women, and postmenopausal women also taking estrogen.

1200 mg/day for teenagers and young adults ages 11 to 24

1500 mg/day for post menopausal women not taking estrogen

1200mg-1500 mg/day for pregnant and nursing mothers.

Calcium How-To
Strongerbones.org offers this table of calcium rich foods. You can easily include at least three to four servings daily in your healthy diet to meet your calcium needs while staying on track to your weight goals.

Here's a list of various sources of calcium, along with their fat and caloric values:
Yogurt, nonfat plain, 1 cup, 452mg calcium, 127 calories, trace amount of fat.
Yogurt, low-fat plain, 1 cup, 415mg calcium, 144 calories, 3.5g fat.
Collards, cooked, 1 cup, 357mg calcium, 61 calories, trace amount of fat.
Milk, fat free, 1 cup, 352mg, 100 calories, trace amount of fat.
Yogurt, low-fat with fruit, 1 cup, 345mg calcium, 231 calories, 2.1g fat.
Cheese, skim ricotta, 1/2 cup, 335mg calcium, 170 calories, 9.7g fat.
Orange juice, calcium fortified, 1 cup, 333mg calcium, 120 calories, 0g fat.

Fish, sardines, canned in oil, 3 oz., 325mg calcium, 177 caloriea, 9.7g fat.
Milk, 2-percent reduced fat, 1 cup, 313mg calcium, 125 calories, 4.7g fat.
Cheese, Swiss Low-fat, 1 oz., 300mg, 80 calories, 3g. fat.
Cheese, cheddar, Low-fat, 1 oz., 300mg calcium, 70 calories, 3g fat.
Cheese, Monterey Jack, Low-fat, 1 oz., 291mg calcium, 150 calories, 8.1g fat.
Milk, whole, 1 cup, 287mg calcium, 158 calories, 2.5g fat.
Milk, chocolate 2-percent reduced fat, 1 cup, 284mg calcium, 179 calories, 5g fat.
Soybeans, boiled, 1 cup, 261mg calcium, 254 calories, 11.5g fat.
Tofu, firm, 1/2 cup, 258mg calcium, 182 calories, 11g fat.
Turnip greens, cooked, 1 cup, 249mg calcium, 49 calories, trace fat.
Fish, mackerel canned, 3 oz., 205mg calcium, 133 calories, 5.4g fat.
Frijoles, beans with cheese, 1 cup, 188mg calcium, 266 calories, 7.6g fat.
Fish, salmon, pink canned, 3 oz., 181mg calcium, 118 calories, 5.1g fat.
Cheese, mozzarella, skim, 1 oz., 183mg calcium, 72 calories, 4.5g fat.
Macaroni and cheese, regular, 1/2 cup, 181mg calcium, 215 calories, 11g fat.
Kale, cooked, 1 cup, 179mg calcium, 39 calories, trace fat.
Baked beans, 1 cup, 154mg calcium, 382 calories, 13g fat.
Pudding, low-fat, 1/2 cup, 154mg calcium, 142 calories, 2.4g fat.
Cheese, feta, 1 oz., 140mg calcium, 75 calories, 6g fat.
Tofu, regular, 1/2 cup, 130mg calcium, 94 calories, 5.9g fat.
Kidney beans, cooked, 1 cup, 116mg calcium, 219 calories, trace fat.
Refried beans, vegetarian, 1 cup, 116mg calcium, 217 calories, 2.7g fat.
Frozen yogurt, non-fat, 1/2 cup, 100mg calcium, 90 calories, 0g fat.
Broccoli, cooked, 1 cup, 94mg calcium, 50 calories, trace fat

Sources

The National Osteoporosis Foundation: www.NOF.org

About Osteoporosis: www.aboutosteoporosis.org

The American Dietetic Association: www.eatright.org

Strongerbones.org: www.strongerbones.org

Don't forget that acupuncture can also help.

cbs4boston.com - Acupuncture Procedure May Treat Wrinkles

Another interesting article about facial rejuvenation acupuncture, this one includes a video!


cbs4boston.com - Acupuncture Procedure May Treat Wrinkles: "Acupuncture Procedure May Treat Wrinkles
Image

Dr. Mallika Marshall
Reporting

(CBS4) BOSTON It’s the latest craze for women who aren’t ready to go under the knife and don’t want to use drugs like Botox or Restalyn.

Newton acupuncturist Anna Raynus says the needles help increase blood flow and improve collagen production.

“It’s not just your face,” she said, “it’s a whole body treatment, a holistic approach to looking and feeling younger.”

Ina Viadro of Newton says she has been very happy with the results.

She says she noticed improvements after about weekly treatments.

“I started to see wrinkles diminishing, color improve, a general feeling of energy all over,” she said.

Developed in China 2,000 years ago, acupuncture is gaining acceptance by western doctors as a way to treat pain and other injuries. Using the technique for cosmetic reasons is relatively new.

“It helps with the jowls, it helps with the wrinkles, it even helps with the crows feet,” said Raynus.

Boston plastic surgeon Sheldon Sevinor isn’t buying it.

“The aging process cannot be reversed with a needle,” he said.

Dr. Sevinor has performed procedures on celebrities like Linda Evans, Meredith Viera and S"
He admits acupuncture may help temporarily smooth the skin, but people should not expect any kind of significant change.

“To give the impression that acupuncture will remove wrinkles or double chins, it just doesn’t happen in real life.”

Anna's patients say acupuncture makes them look and feel younger.

“My skin is tighter, it's smoother. It was subtle, but it’s very noticeable,” said another patient from Newton.

Reynus recommends 12 initial treatments at 150 dollars each, then periodic maintenance. A traditional facelift runs between $5,000 and $20,000.

More information on facial rejuvenation acupuncture and acupuncture in Bristol check out our website: www.orientalmedicine.co.uk

Ear Staples for Weight Loss

I noticed this last week, a stream of newspaper reports from the US on ear stapling for weight loss. Apparently it is a growing business in the States, although I have not seen any information to show that it is popular here in the UK, and having done a quick search on Google I’ve not found any UK web sites offering stapling services. Using the acupuncture points in the ear, a staple is inserted to stimulate the points associated with the digestive function. The staples are left in for up to 12 weeks at a time, and practitioners have been claiming that their clients are losing up to 10lbs a month. According to the weekend press the US authorities are now starting to clamp down on this practice, ear stapling salons have been springing up in many of the major cities, with untrained operators pointing the staple gun in the general direction of the correct points, many of them causing deep and difficult to clear infections.

The principle behind the stapling is really quite simple, and has been used by the Chinese for thousands of years. There are acupuncture points in the ears that, when stimulated, will affect the function of the organs, or area of the body, that they are associated with. The ear staples are placed through the stomach points on the ear, and provide constant stimulation. However, as said before, the staples are not without their risks; damage to the cartilage of the ear, infections, and possible risk of septicaemia (known also as blood poisoning, which can be life threatening).

When used properly, in the hands of an experienced and professional acupuncture practitioner the points in the ear, as well as body points, can be safe and helpful in weight management. Traditional Chinese Medicine (TCM) describes the accumulation of excess weight primarily as a weakness of the digestion, leading to accumulations of “Damp” (in TCM there is no concept of fat, the excess inches that many of us accumulate is described as “Dampness”). When the digestion is weak (symptoms of poor digestion, bloating after eating, loose stools, craving for sweet foods, fatigue, pale, swollen tongue, with a crack in the centre and scalloped or toothmarked edges) Dampness is more easily accumulated.

The Chinese have traditionally categorised foods according to their energetic qualities, rather than by the number of calories, proteins, fats or vitamins. For example, if you were to eat a red chilli pepper what energetic quality would you say that it had? Everybody I’ve ever asked this question has said immediately “Hot”. The Chinese would agree, chilli peppers have a hot energy, cucumbers have a cool energy. The Chinese also categorise some foods as having a Damp energetic quality, these include: wheat, dairy, sugar, alcohol. The more of these we eat the more Damp we get, and hence the more excess weight we put on. There are other factors associated with the accumulation of Dampness, the obvious one is lack of movement; the less we move the more our body fluids are inclined to stagnate and accumulate (often around the waist, or the hips and thighs). The less obvious factor described by the Chinese is that of the climate. If, like me, you live in a damp climatic area, Bristol, South West England, we get lots of rain here!) the more likely you are to be affected by damp foods. In my clinic I spend much of my time treating Damp conditions, especially those associated with mucus and phlegm (manifestations of Damp), such as sinus and respiratory conditions.

Plan of action

If you are serious about losing weight you must:
reduce the amount of Damp foods that you are eating (wheat, diary, sugar and alcohol),
get the body fluids moving, by moving your body, ie exercise
move to a desert!

If you cannot manage the last one get some acupuncture, there are many points on both the ears and the arms and legs that are known to clear Damp, increase the metabolism, and reduce appetite and cravings. Our recommendations when looking for an acupuncturist is to make sure that they have studied for at least 3 years, that they have at least 5 years clinical experience outside of college and that they have experience treating the condition that you are going with. Naturally you should check that they are registered with one of the major national registers and hold professional insurance.

For more information about acupuncture go to www.orientalmedicine.co.uk/acupuncture.htm

Using Acupuncture As Face-Lift Alternative

Acupuncture is being used more as an alternative to plastic surgery. Another article from the States on facial rejuvenation acupuncture has been published on the net. This article describes how a 60 year old woman has been using acupuncture to improve her appearance and the success she has been getting. The advantages of this approach is that not only does it make you look better, it also reduces stress, improves the immune function and generally increases well being. To read the full article go to http://www.thewbalchannel.com/health/9193995/detail.html.

Stay well

Keith Ferris Acupuncture Bristol

Acupuncture shown to help depression

Recent research has shown that acupuncture has a measurable effect in the treatment of depression.

Traditional Chinese Medicine (TCM) describes the emotions as being a particular movement of Qi (pronounced chee), or energy in the body. For example when the Kidney Qi sinks we experience fear, when the Spleen Qi knots we experience worry, when the Liver Qi rises we experience anger, and when the Liver Qi stagnates we can experience depression. This is a simplified description of depression in TCM, there can, and often is, other systems involved. This said however, one of the primary causes of depression according to TCM is a Liver imbalance. Acupuncture addresses depression by stimulating points associated with the Liver (and any other disharmony found in the diagnosis) to promote a normal flow of Qi and relieve the depression.
For articles on greater depth on the treatment of emotional conditions please check out our newsletters from our acupuncture clinic in Bristol

To read the original article on Acupuncture and depression please follow this link:
http://www.mediasyndicate.com/modules.php?op=modload&name=News&file=article&sid=3646&mode=thread&order=0&thold=0

Acupuncture Bristol UK - Keith Ferris Acupuncture in Westbury Park, North Bristol

Acupuncture Bristol UK - Keith Ferris Acupuncture in Westbury Park, North Bristol