Calcium: Supporting Your Bone Health

/in , , , , , /by

Getting enough calcium is vital for maintaining strong bones and overall wellness. While calcium supplements can help fill gaps, it’s important to know how to take them for optimal effectiveness. Here are some tips!

1. Absorption Limits: Spread Out Your Dose
The human body can only absorb about 500 mg of calcium at a time. Try splitting your daily intake into smaller doses. For instance, if you aim for 1,000 mg daily, consider taking 500 mg in the morning and another 500 mg in the evening.

2. Choosing the Right Type of Calcium
There are two main types of calcium commonly found in supplements: calcium citrate and calcium carbonate. Both offer benefits, but each comes with specific guidelines:

  • Calcium Citrate: This type can be taken anytime, with or without food, making it versatile. It’s also a good option if you experience gastrointestinal discomfort with other calcium supplements.
  • Calcium Carbonate: To ensure maximum absorption, take this type with food.

3. Pair Calcium with Vitamin D for Better Absorption
Vitamin D plays a critical role in helping the body absorb calcium. To boost calcium absorption, aim to meet the daily recommended intake of vitamin D through sun exposure, fortified foods, or a supplement if necessary.

4. Avoid Taking Calcium with Certain Minerals and Medications
Calcium can interfere with the absorption of zinc, magnesium, and some antibiotics. For best results, avoid taking calcium at the same time as these supplements or medications.

5. Bone Health: Don’t Forget Weight-Bearing Exercise
Alongside calcium, engaging in regular weight-bearing exercises (like walking, jogging, and resistance training) will stimulate bone formation and maintain bone density, helping prevent conditions like osteoporosis.

6. Trusted Supplement Brands
Supplements are not regulated, and it can be difficult to know what brands are trustworthy. Talk to your dietitian to determine what is best for you!

7. Prioritize Calcium-Rich Foods
Although supplements can be helpful, it’s always best to get calcium through food whenever possible. Foods rich in calcium support general health and bone density maintenance.

  • Whole foods provide additional nutrients that enhance calcium absorption and bone health. Some calcium-rich food options include:
    • Dairy products like milk, yogurt, and cheese
    • Calcium-fortified foods and beverages, such as certain plant milks and orange juice
    • Canned salmon and sardines (with bones)
    • Prunes and figs
    • Cooked greens (such as spinach, kale, collards)
    • Oranges and broccoli

Sunshine Vitamin

/in , /by

You may have heard that we get vitamin D from the sun. It’s actually true, but there are various aspects of this to consider.

Vitamin D is known as the sunshine vitamin because when UVB rays from the sun reach our skin, a form of cholesterol on our skin transforms into vitamin D3. This vitamin D3 then goes into our liver and kidney, where it eventually transforms into the active form of vitamin D, called calcitriol. 

But sunshine isn’t our only source of Vitamin D.  Fortified cereals or fatty fish like salmon also contain vitamin D.

Vitamin D plays vital roles within our body such as maintaining serum calcium homeostasis (which is the body’s ability to regulate the level of calcium in the bloodstream within a narrow range to support various physiological functions), cell growth, and strengthening bones.

With all this in mind, summer is upon us and this is a great time to get outdoors and go for a walk, have outdoor gatherings with friends, or take your family to a park or zoo. There are many opportunities to be active in the fresh air. 

However, it is important to practice safety as well. The best time to get vitamin D is early morning or late afternoon. Otherwise, it is best to wear sunscreen, protective clothing, and find shade to reduce risk of skin damage.

In conclusion, the benefits of vitamin D are multifaceted and crucial for overall health and well-being. Incorporating vitamin D-rich foods and appropriate sunlight exposure into one’s lifestyle can be an effective way to harness the many benefits of this essential nutrient.

Vitamin D

/in , /by

Vitamin D is linked to numerous health benefits. Studies have shown that vitamin D has a role in bone health and reduce the risk of cancer, heart disease, diabetes, autoimmune diseases, stroke and more. The recommendations for adults up to age 69 rose to 600 IU/day, and to 800 IU/day for adults starting at age 70. Older adults need more vitamin D because as they age, their skin does not produce vitamin D efficiently, that is because they spend less time outdoors, and don’t t get enough vitamin D.

Here are a few tips to increase vitamin D in your body:
  • Add dried shiitake mushrooms to fresh salmon for vitamin D-rich dinner.
  • Try Greek yogurt or cottage cheese to boost your vitamin D intake.

 

  • Take a 10-minute walk, without using sunscreen, in the sun to activate the vitamin D in your skin.

 

  • Be sure to get your vitamin D levels checked every year. You may need to take a supplement if your vitamin D levels are low or have high blood pressure. 

 Posted by: SSG

Source: Diabetes & You, Fall 2013, Susan Weiner, RD,MS,CDE, CDN;http://www.webmd.com/food-recipes/guide/are-you-getting-enough-vitamin-d

Fight the Flu

/in , , , , , , , , /by

EVERYONE is panicking about the flu. Maybe you aren’t, because you had a shot. But guess what folks? Everyone is at risk.

 

You’ve heard that washing your hands is important. I’ll reiterate- wash, wash, wash your hands. In addition, you need to boost your immune system to build a ‘strong defense’ against infection. What foods fight flu? Here is a short list to keep you healthy during flu season.
1) Antioxidant-rich foods: The type of AO will vary according to the source, so don’t go on a ‘berry kick’. Eat the rainbow! Here is non-inclusive list, including some unexpected sources of antioxidants:

–>

v   Blueberries
v   Raspberries
v   Bell Peppers
v   Carrots
v   Squash
v   Tomatoes
v   Granny Smith Apples
v   Pecans
v   Buckwheat honey (higher levels than clover honey)
v   Kale
v   Green or Black Tea
v   Resveratrol- red wine(keep it to 1 glass/day), grapes, grape juice, peanuts
2) Vitamin D is key to fighting illness. Try fortified dairy products or wild-salmon. Yogurt is also an excellent probiotic source, which keeps your digestive system humming along. Load up on the yogurt, but watch out for sugar. No more than 12-13g/6oz. Skip the fruit on the bottom and add your own.
  3) Selenium-rich foods
             > Brazil nuts
             > Seafood: clams, lobster, oysters, tuna
4) H-2-O is essential. Stay hydrated with water, NOT soda.
There are several other components to fighting the flu including adequate sleep and stress management. If you’re not sleeping, stressed out or both- hormones are out of whack, which impairs our immune system.
If your defenses are weak, you’re more likely to get sick when opportunity arises (which occurs with contagious diseases). If you’ve been building a strong defense with a balanced diet, enough sleep and moderate stress, you’ll be able to fight those stressors and infections, including the flu.  Stay healthy! sls