Who needs extra calcium?

Post-Menopausal Women
Menopause often leads to increases in bone loss with the most rapid rates of bone loss occurring during the first five years after menopause. Drops in estrogen production after menopause result in increased bone resorption, and decreased calcium absorption.
Annual decreases in bone mass of 3-5% per year are often seen during the years immediately following menopause, with decreases less than 1% per year seen after age 65. Two studies are in agreement that increased calcium intakes during menopause will not completely offset menopause bone loss.
Hormone therapy (HT), previously known as hormone replacement therapy (HRT), with sex hormones such as estrogen and progesterone, helps to prevent osteoporosis and fractures. However, some medical groups and professional societies such as the American College of Obstetricians and Gynecologists, The North American Menopause Society and The American Society for Bone and Mineral Research recommend that postmenopausal women consider using other agents such as bisphosphonates (medication used to slow or stop bone-resorption) because of potential health risks of HT if combination HT (estrogen and progestin) is solely being administered to prevent or treat osteoporosis. Postmenopausal women using combination HT to reduce bone loss should consult with their physician about the risks and benefits of estrogen therapy for their health.
Estrogen therapy works to restore postmenopausal bone remodeling levels back to those of premenopause, leading to a lower rate of bone loss. Estrogen appears to interact with supplemental calcium by increasing calcium absorption in the gut. However, including adequate amounts of calcium in the diet may help slow the rate of bone loss for all women.

Calcium absorption

Calcium absorption refers to the amount of calcium that is absorbed from the digestive tract into our body's circulation. Calcium absorption can be affected by the calcium status of the body, vitamin D status, age, pregnancy and plant substances in the diet. The amount of calcium consumed at one time such as in a meal can also affect absorption.
For example, the efficiency of calcium absorption decreases as the amount of calcium consumed at a meal increases.
Age:Net calcium absorption can be as high as 60% in infants and young children, when the body needs calcium to build strong bones [2,11]. Absorption slowly decreases to 15-20% in adulthood and even more as one ages [2,11,12]. Because calcium absorption declines with age, recommendations for dietary intake of calcium are higher for adults ages 51 and over.
Vitamin D:Vitamin D helps improve calcium absorption. Your body can obtain vitamin D from food and it can also make vitamin D when your skin is exposed to sunlight. Thus, adequate vitamin D intake from food and sun exposure is essential to bone health. The Office of Dietary Supplement's vitamin D fact sheet provides more information: http://ods.od.nih.gov/factsheets/vitamind.asp.
Pregnancy:Current calcium recommendations for nonpregnant women are also sufficient for pregnant women because intestinal calcium absorption increases during pregnancy [2]. For this reason, the calcium recommendations established for pregnant women are not different than the recommendations for women who are not pregnant.
Plant substances:Phytic acid and oxalic acid, which are found naturally in some plants, may bind to calcium and prevent it from being absorbed optimally. These substances affect the absorption of calcium from the plant itself not the calcium found in other calcium-containing foods eaten at the same time [6]. Examples of foods high in oxalic acid are spinach, collard greens, sweet potatoes, rhubarb, and beans. Foods high in phytic acid include whole grain bread, beans, seeds, nuts, grains, and soy isolates [2]. Although soybeans are high in phytic acid, the calcium present in soybeans is still partially absorbed [2,13]. Fiber, particularly from wheat bran, could also prevent calcium absorption because of its content of phytate. However, the effect of fiber on calcium absorption is more of a concern for individuals with low calcium intakes. The average American tends to consume much less fiber per day than the level that would be needed to affect calcium absorption.Calcium excretion refers to the amount of calcium eliminated from the body in urine, feces and sweat. Calcium excretion can be affected by many factors including dietary sodium, protein, caffeine and potassium.
Sodium and protein:Typically, dietary sodium and protein increase calcium excretion as the amount of their intake is increased [5,14]. However, if a high protein, high sodium food also contains calcium, this may help counteract the loss of calcium.
Potassium:Increasing dietary potassium intake (such as from 7-8 servings of fruits and vegetables per day) in the presence of a high sodium diet (>5100 mg/day, which is more than twice the Tolerable Upper Intake Level of 2300 mg for sodium per day) may help decrease calcium excretion particularly in postmenopausal women [15,16].
Caffeine:Caffeine has a small effect on calcium absorption. It can temporarily increase calcium excretion and may modestly decrease calcium absorption, an effect easily offset by increasing calcium consumption in the diet [17]. One cup of regular brewed coffee causes a loss of only 2-3 mg of calcium easily offset by adding a tablespoon of milk [14]. Moderate caffeine consumption, (1 cup of coffee or 2 cups of tea per day), in young women who have adequate calcium intakes has little to no negative effects on their bones [18].
Other factors:
Phosphorus: The effect of dietary phosphorus on calcium is minimal. Some researchers speculate that the detrimental effects of consuming foods high in phosphate such as carbonated soft drinks is due to the replacement of milk with soda rather than the phosphate level itself [19,20].
Alcohol: Alcohol can affect calcium status by reducing the intestinal absorption of calcium [21]. It can also inhibit enzymes in the liver that help convert vitamin D to its active form which in turn reduces calcium absorption [3]. However, the amount of alcohol required to affect calcium absorption is unknown. Evidence is currently conflicting whether moderate alcohol consumption is helpful or harmful to bone. In summary, a variety of factors that may cause a decrease in calcium absorption and/or increase in calcium excretion may negatively affect bone health.
source-
http://www.healthinfoforyou.com/an/5aa4.htm

Meet your calcium needs

The following are strategies and tips to help you meet your calcium needs each day:Use low fat or fat free milk instead of water in recipes such as pancakes, mashed potatoes, pudding and instant, hot breakfast cereals.Blend a fruit smoothie made with low fat or fat free yogurt for a great breakfast.Sprinkle grated low fat or fat free cheese on salad, soup or pasta.Choose low fat or fat free milk instead of carbonated soft drinks.Serve raw fruits and vegetables with a low fat or fat free yogurt based dip.Create a vegetable stir-fry and toss in diced calcium-set tofu.Enjoy a parfait with fruit and low fat or fat free yogurt.Complement your diet with calcium-fortified foods such as certain cereals, orange juice and soy beverages.

One minute quiz

Assess your risk: If you are concerned you may be at risk of osteoporosis, fill out the IOF One-Minute Osteoporosis Risk Test, and if you answer 'yes' to any of the questions, talk to your doctor about whether you need to undergo further testing.

Hip fractures

Poor nutritional status, especially with respect to protein intake, is an important risk factor for hip fracture, and can also contribute to poor recovery.

Osteoporosis Facts

· Calcium and vitamin D supplementation reduces rates of bone loss and also fracture rates in older male and female adults, and the elderly. In institutionalized elderly women, this combined supplementation reduced hip fracture rates.
· A three-year study in healthy young women aged 30-42 years showed that enriching the diet with dairy foods prevented bone loss in the spine, compared with control subjects who did not increase their dietary calcium intake.
· Supplementation with both vitamin D and calcium, compared with calcium alone, reduced body sway in elderly women, suggesting that correction of vitamin D deficiency may improve neuromuscular function and reduce the propensity to fall.

Nutrition and Osteoporosis Facts

· Dairy foods, calcium-set tofu, some green vegetables, and small canned fish with soft bones (e.g. sardines) provide the most readily-available sources of dietary calcium.
· Studies in children and adolescents have shown that supplementation with calcium, dairy calcium-enriched foods, milk or a calcium-enriched milk powder, enhances the rate of bone mineral acquisition.
· Adequate levels of calcium intake can maximize the positive effect of physical activity on bone health during the growth period of children.

Treatment

It is estimated that osteoporosis causes approximately 1.5 million fractures (broken bones) every year in the U.S. Not only can these fractures be painful and disfiguring, they may reduce a person’s ability to lead an active life. Osteoporosis affects every bone in the body, but the most common places where fractures occur are the back, hips, and wrists.
Because osteoporosis thins bones, weakening them and making them more susceptible to fractures (broken bones), it is essential that you talk to your healthcare provider about osteoporosis treatment options upon diagnosis. The disease is particularly serious because you don’t see or feel your bones thinning, putting you at increased risk of experiencing a fracture from ordinary activities like bending and lifting or from a more traumatic event like falling.

Tips to prevent Osteoporosis-2

· Move it or lose it: Weight bearing exercise (e.g. walking, running, gym, strength training, dancing) helps build bone mass and strength in the young, maintains bone density in adults, and slows down bone loss in the elderly.
· Avoid smoking as it hampers the work of bone-building cells and increases the risk of fracture.
· Avoid excessive alcohol consumption, as high intakes (more than 2 standard units per day) have been linked to increased risk of hip and other osteoporotic fractures.
· Use salt and caffeine in moderation, as these can promote calcium loss from the body, especially if calcium intake is inadequate.

Tips to prevent Osteoporosis

· Ensure an adequate calcium intake which meets the relevant dietary recommendations in the country or region concerned, at all stages of your life.
· Maintain a sufficient supply of vitamin D through adequate, safe exposure to the sun, through diet, or through supplements.
· Enjoy a balanced, nutritious diet including adequate protein, and plenty of fresh fruits and vegetables for both bone and general health benefits.
· Safeguard a healthy body weight, as being underweight is a strong risk factor for osteoporosis (body mass index less than 18.5 kg/m2).

Men Warned Of Osteoporosis Problems

A McMaster University researcher is alerting men and their doctors that osteoporosis isn't just a woman's problem but that the bone-wasting disease can severely afflict them, too.

To overcome this common perception, Dr. Aliya A. Khan, a professor of clinical medicine, led a group of five Canadian experts in the development of guidelines for the diagnosis, treatment and management of osteoporosis in men. Their paper appears in the January 30 issue of the Canadian Medical Association Journal (CMAJ).

Dr. Khan said the CMAJ paper is intended to make physicians aware of the fact that they can no longer overlook diagnosing osteoporosis in their male patients. "That's the bottom line. We want to bring all the research we have to the forefront and we want to bring it to the desk of Canadian physicians."

The CMAJ paper supplements clinical practice guidelines for the diagnosis and management of osteoporosis published by Osteoporosis Canada in 2002. It provides a review and synthesis of the current literature on the diagnosis and management of osteoporosis in men.
Up until now, Dr. Khan said, doctors have underestimated even how common the condition is in men. One in eight men over 50 years of age has osteoporosis, compared to one in four women after menopause.

In their paper, the researchers describe which men are at the highest risk, how to diagnose and investigate the disease, and offer the most up-to-date information on treatment.
Dr. Khan is also director of the Calcium Disorders Clinic at St. Joseph's Healthcare in Hamilton, Ontario and director of the Oakville Bone Centre in Oakville, Ontario.

She said scientists are "just at the tip of the iceberg" in understanding the implications of osteoporosis for men, unlike women where it's well known which women are at risk, how the disease develops and how to treat it.

"The problem," she said, "is that when men sustain fractures they are more likely to die or suffer a disability."
Statistically, one in three men die following a fracture, compared to one in five women, possibly because of underlying health problems â€" such as heart disease â€" which make it difficult for them to cope with a fracture that could involve hip surgery, prolonged bed rest and rehabilitation.

Recipe: 25g Soy Smoothie

Recipe: 25g Soy Smoothie

1 cup Soy milk, Vanilla + 1 scoop Soy Protein Powder

Mix well in blender until soy protein powder is completely dissolved. Serve immediately
Recipe courtesy of soybean.org

Osteoporosis

The bones of the human skeleton contain 99.5% of the total calcium in the body. The calcium within bones is available to the body should the body need it for other purposes (see the chapter on the symptoms of hyperparathyroidism for more on this topic). It is the activity of bone osteoclasts which absorb the calcium in the bone and release it into the blood stream (more about this on our parathyroid and osteoporosis page). Remember, it is the calcium within the bones which makes them strong.

The daily recommended dietary calcium intake varies by age, sex, and menopausal status. Recent studies have shown that many American girls do not get enough calcium in their diet after the age of 11. Much of this is blamed upon the substitution of sodas in the diet for milk, yet the problem does not seem to be the same for males (for a number of subtle reasons). It is important to know that many women of all ages in the US do not get enough calcium in their diet either.

The vast majority of endocrinologists encourage their female patients to take supplemental calcium daily. One of the easiest and most effective methods of increasing your calcium intake is to take an oral calcium supplement daily. There are several forms of oral calcium readily available over the counter (without a perscription) such as Citracal which can help maintain healthy bones and prevent osteoporosis. The following list shows the recommended calcium intake according to age, sex and hormone status.

Other Types of Calcium Supplements

One important factor affecting calcium absorption is how well the supplement dissolves. Try buying calcium supplements of US Pharmacopeia's standards. The "USP" on the label indicates that the calcium supplement meets the USP standards of supplying adequate elemental calcium and how well it dissolves in our intestines.
Dolomite, Bone Meal or Oyster Shell: These naturally occurring calcium supplements may contain heavy metal or lead. At the moment, calcium supplements are not tested by any regulatory agency for lead content. Therefore, it's best to avoid.
Calcium Gluconate and Calcium Lactate: These types of calcium supplements contain low content of elemental calcium. Hence, one may need to take a large amount of tablets to meet the calcium requirement!
Coral Calcium: This type of calcium is marketed for more than bone health. Its infomercial claimed that it can cure 200 human diseases. It's indeed only Calcium Carbonate.

Strontium ranelate

Oral Strontium ranelate (Protelos/Protos/Protaxo/Osseor - Servier) is the first in a new class of drugs called a Dual Action Bone Agents (DABA's). It has proven efficacy in the prevention of both vertebral and non-vertebral fractures (including hip fracture) in patients over the age of 80, who are the most at risk where osteoporosis is concerned. Strontium Ranelate works by stimulating the proliferation of osteoblast (bone building) cells (there is some debate about this), and inhibiting the proliferation of osteoclast (bone absorbing) cells.

This means that strontium Ranelate increases BMD by forming new bone, rather than just preserving existing bone. In comparison to bisphosphonates which only act on one aspect of bone remodeling, strontium ranelate also preserves bone turnover, allowing the microarchitecture of the bone to be continuously repaired as it would in healthy bone.

Strontium ranelate is taken as a 2g oral suspension daily, and is licenced for the treatment of osteoporosis to prevent vertebral and hip fracture (this may differ by country and is not approved in the USA). Strontium ranelate has side effect benefits over the bisphosphonates, as it does not cause any form of upper GI side effect, which is the most common cause for medication withdrawal in osteoporosis.

Types of Osteoporosis

The most common cause of osteoporosis is age. The older you get, the more bone loss you are likely to have, especially if you don't take in enough calcium.
Osteoporosis also can be caused by diseases or other factors, such as:
hormone problems
poor diet
certain medications
too much smoking or drinking .

Calcium Citrate e.g. Citracal or Solgar:
Absorption: Calcium is best absorbed in an acidic environment, hence calcium citrate is the best absorbed supplemental form of calcium. It does not require extra stomach acid for absorption, hence we may take it anytime in a day, even on an empty stomach.
Calcium content: Calcium Citrate usually provides less elemental calcium per pill than Calcium Carbonate, therefore one may need to take a relatively more numbers of pills per day to meet the needs.
Pill Size: Calcium Citrate is usually small in capsule form.
If you suffer from acid stomach, it is best to avoid Calcium Citrate.

Calcite

Calcium Carbonate e.g. Tums or Caltrate
Absorption: Calcium Carbonate is alkaline based, it requires extra stomach acid for better absorption, hence it is best taken right after meals or with a glass of acidic juice such as orange juice.
Calcium Content: Calcium Carbonate is the most prevalent calcium supplements in the market . It provides more elemental calcium than Calcium Citrate hence you may not need take as many pills.
Pill Size: Calcium Carbonate usually comes in a bigger tablet, some people may find it harder to swallow.

Is Calcium Citrate better than Calcium Carbonate?

Is Calcium Citrate better than Calcium Carbonate? Calcium Citrate is acidic based and Calcium Carbonate is alkaline based. Choosing the right calcium supplement really depends what your needs are!
Before we discuss which one is better, we must first understand the most important factor when purchasing calcium supplements. When purchasing calcium supplements, ensure to look for the elemental calcium content, not the total content. For instance, a supplement containing 500mg of Calcium Carbonate provides 200mg of elemental calcium. Hence this pill in this example only provides 200mg of calcium, not 500mg.

Recent Studies show that...

Recent Studies
U.S. Agency for Healthcare Research and Quality analyzed various studies in 2005 and found that soy only had a modest effect on cholesterol levels. They found that eating a high amount of soy only caused a 3% reduction in LDL cholesterol levels.
Based on these recent studies, the American Heart Association Nutrition Committee no longer recommends eating soy to lower cholesterol. However, the AHA does consider soy products a healthy replacement for meats or other foods high in saturated fat and total fat. On the other hand, FDA is reviewing its policy on soy health claim.So what should you do? Enjoy your soy foods like before. It may not lower cholesterol to an extent we originally thought, but it certainly does not harm our health!

Benefits of Soy!

Soy milk Key Message: One glass of soy milk provides ~8g of soy protein!!! In addition, soy milk is rich in Isoflavones, a type of phytoestrogens that have structure similar to that of human estrogen. Numerous studies indicated that populations that consume soy products (as in Japan and China) have lower incidences of breast, colon and prostate cancers. More and more researchers now investigate the benefits of soy milk in cancer risk.

Soy products Available:
Calcium-fortified soy milk
Tofu
Soy nuts
Edamame
Tempeh
Miso
Other products such as soy patties, soy cheese, soy yogurt and breakfast cereal

Soy milk beefits heart disease

Soy milk lowers blood cholesterol and the risk of Heart Disease
The cholesterol lowering effect of soy milk and its role of heart disease was widely recognized in the mid 90s when the results of a meta-analysis of 38 clinical studies were published. The results demonstrated that a diet with significant soy protein reduces Total Cholesterol, LDL cholesterol (the "Bad" cholesterol) and Triglycerides. (Also Read: How to lower Triglycerides?) This confirmed the benefits of soy in heart disease management. As a result of these findings, in 1999, FDA authorized a health claim about the relationship between soy protein and Coronary Heart Disease (CHD) on labelling of foods containing soy protein.
To claim the health effects of soy, a soy food must contain:
6.25g or more soy protein
Less than 3 g of fat (Low Fat)
Less than 1 g of Saturated fat
Less than 20mg of cholesterol
As soy milk is manufactured with whole soybeans with no additional fat added, it is also qualified for the health claim. A heart health claim will appear on soy milk or other qualified soy products.
Health Claim: Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of [name of produce] provides [amount] g of soy protein.

sourc- healthcastle.com

Menopause Diet for Hot Flashes

Avoid the following food items in your diet. Most women found these foods make hot flashes worse.
Tea
Coffee
Alcohol
Caffeine containing soft drinks
Spicy foods
Smoking
Black Cohosh

Black cohosh is an herb used extensively in Europe for treating hot flashes. The American College of Obstetricians and Gynecologists supports short-term use of black cohosh - up to six months - for treating symptoms of menopause. But the exact effects of longer-term use aren't known. Studies are underway to determine the effectiveness and long-term safety of taking black cohosh supplements.
Soy
Soy contains phytoestrogens, an estrogen-like substances. In Japan, where soy foods are commonly consumed daily, women are only one-third as likely to report menopausal symptoms as in the United States or Canada. In fact, there is no word in the Japanese language for "hot flashes". However, clinical trials have generally yielded unimpressive results. The safest approach is to incorporate whole soy products such as soy milk or tofu in you diet. Indeed, the North American Menopause Society in 2000 recommended that 40 - 80mg of isoflavones daily may help relieve menopausal symptoms - that is 1 - 2 servings of soy products.
Other common supplements for hot flashes:
Vitamin E (400 - 800 IU)
Dong Quai
Wild Yam
Evening Primose Oil
Scientific evidence of these supplements for hot flashes is not strong. It's best to discuss with your physician before taking these herbal supplements as they may interact with drugs you are taking.

Maintaining healthy bones

Look for % M.F or % B.F on the label and choose dairy products with lower fat. Eat a balanced diet with plenty of vegetables and fruits, and include at least 2 -4 daily servings of lower fat dairy products. In addition of consuming adequate calcium intake, physical activity can strengthen your bones as well. So start doing some weight-bearing exercise such as walking and hiking to maintain healthy bones!

Are you lactose intolerant and need calcium?

If you have lactose intolerance, there are still choices in the market. You can enjoy the pre-treated milk with 99% less lactose, or consume lactase enzyme tablets or drops. Some dairy products are naturally low in lactose such as firm cheese, yogurt and buttermilk.Calcium is also found in dark green vegetables and dried beans. If you decide to supplement with calcium pills, look for the amount of "elemental" or available calcium in the supplements. If in doubt, ask your dietitian or pharmacist to assist you in choosing the right calcium supplement.

Finiding Calcium

The mineral calcium not only builds and strengthens bones and teeth, it is also important in maintaining normal heart beat and regulating blood pressure. Calcium is also essential for the healthy functioning of the nerve system. In addition, some studies suggested that calcium supplements may help relieve premenstrual syndrome PMS. Furthermore, a few studies also suggested that calcium supplements may be able to reduce colon polyps.
Calcium - How much?
Average adult men and women (including pregnant women) need at least 1000mg of calcium daily, while post-menopausal women need up to 1500mg a day.
Common Calcium-Rich Foods
Dairy:
Milk (1 cup): ~ 300 mg
Yogurt (175 mL): ~300 mg
Frozen Yogurt (1/2 cup): ~ 100 mg
Ice Cream (1/2 cup): 85 mg
Cheese: varies
Soy:
Calcium-fortified soy drink (1 cup): ~300 mg
Tofu (1/2 cup): ~250 mg
Canned Fish:
Canned salmon with bones (3 oz): ~ 200 mg
Canned sardines with bones (3 oz): ~ 250 mg
You may also find calcium-fortified products such as orange juice, cereal bar or fitness water.

source- healthcastle.com

How Does Our Body Regulate Calcium?

Calcium levels are regulated by the parathyroid glands. That's all the parathyroid glands do! Through the secretion of parathyroid hormone (PTH), these four small glands regulate how much calcium is absorbed from our diet, how much calcium is secreted by our kidneys, and how much calcium is stored in our bones. We store many pounds of calcium in our bones, and it is readily available to the rest of the body at the request of the parathyroid glands. When one of the parathyroid glands is overactive (hyperparathyroidism) the parathyroid tumor makes too much PTH hormone which then causes our bones to release calcium constantly into the blood stream.

This causes the bones to lose their density and hardness (it is the calcium that makes them hard). Loss of calcium from bones is called osteoporosis. Bones which are osteoporotic are more likely to break! This picture shows a normal bone section on the bottom and a bone with osteoporosis on the top. The osteoporotic bone has bigger holes in it as a result of the calcium being dissolved and put into the blood stream (caused by excess parathyroid hormone, advanced age, and lack of estrogen in older females). The osteoporotic bone is not as strong and therefore, more susceptible to fractures. This continued dissolving of the central bone is what causes the bone pain so common to hyperparathyroidism. It is also what contributes to the weakening of the spinal column resulting in elderly persons walking "hunched over".
Our bones are at their strongest in our early 20's.

They stay at this level of strength for a number of years, but then begin to lose strength slowly when we are in our mid 30's. Once we hit mid-life, we all lose a little bone density, but this is most evident for women. Estrogens have a protective effect on bone density which becomes evident after menopause when women begin to lose calcium from their bones at a faster rate then men of the same age. That is one of the reasons most doctors feel that most post-menopausal women should be on some form of estrogen therapy.Now the problem becomes apparent. Overactive parathyroid glands secrete too much parathyroid hormone.

This causes calcium to leave the bones and go into the blood. The bones become osteoporotic and prone to fractures. The problem is amplified greatly in post-menopausal women since this process is ongoing already! This can also a big problem for people of all ages if it goes on for several years, making the bones weaker year after year.

Benefits of Soy during Menopause

Benefits of Soy: Menopause
In Japan, where soy foods are commonly consumed daily, women are only one-third as likely to report menopausal symptoms as in the United States or Canada. In fact, there is no word in the Japanese language for "hot flashes".
Current studies showed that soy only helps some women alleviate menopausal symptoms. Indeed, soy is more effective in preventing than alleviating hot flashes. Despite these findings, the North American Menopause Society in 2000 recommended that 40 - 80mg of isoflavones daily may help relieve menopausal symptoms.

No Doubt

There is no doubt that soy has a role in maintaining healthy bones and may even help to prevent bone loss in postmenopausal women. However, it is still not clear whether the benefits are due to its soy protein, or its isoflavones daidzein and genistein, or the combination of them. The best approach is to include soy foods such as tofu, tempeh, soy milk, edamame etc in your diet instead of taking isolated soy supplements. Many brands of soy milk are now fortified with calcium. Hence, one glass of fortified soy milk provides an equivalent amount of calcium from a glass of cow's milk.
With the increasing public concerns regarding genetically modified foods, look for soy products which use non-genetically modified soy crops in their production.

More benefits

Many soy foods are naturally high in calcium as this mineral is added as a coagulating agent. In addition, soy also contains magnesium and boron, which are important in bone health.
In addition, isoflavones in soy foods may inhibit the breakdown of bones. Daidzein, a type of isoflavone, is actually very similar to the drug ipriflavone, which is used throughout Europe and Asia to treat osteoporosis.
A study completed by Erdman in the early 1990's inspired the many studies that followed to investigate the possible benefits of soy on bone health. Erdman's study focused on post-menopausal women who consumed 40 g of isolated soy protein daily for 6 months. Erdman found that these women had significantly increased bone mineral density as compared to the controls.
A recent study published in 2003 by the Oklahoma State University showed that soy protein was more effective in bone formation and retention of calcium inside the body (excreting less calcium in urine) compared to milk protein. In addition, researchers also found that the benefits of soy on bone health were more pronounced in postmenopausal women who were not on hormone replacement therapy.

Soy and Osteoporosis

A study published in the Archives of Internal Medicine in September 2005 found that intake of soy food was associated with a significantly lower risk of bone fracture, particularly among early post-menopausal women. Researchers studied associations between soy consumption and bone fractures in more than 24,000 postmenopausal Chinese women averaging 60 years of age. After following these women for 4 1/2 years, researchers found that the women in the highest soy intake group (13g soy protein daily) were at a 35 - 37 percent lowered risk of bone fractures than women in the lowest intake group (5g soy protein).

How to tell if you are lactose intolerant

The Lactose Intolerance Test:How to tell if you are intolerant to cow's milk
If you suspect you may be lactose intolerant, stop drinking any milk or eating any dairy products for at least two weeks.
If you feel better - and the gastrointestinal symptoms have diminished - you can do a "challenge" or "reintroduction" test to try to determine how much of which dairy foods you need to avoid. Drink a little milk or eat a little cheese and wait for two or three days to see what happens. It may take that long for symptoms of lactose intolerance to show up, say experts.
Your physician can also give you more definitive tests to diagnose lactose intolerance, including blood tests and a simple breath-hydrogen test.

If you have Lactose Intolerance - What to Eat

If you have Lactose Intolerance - What to Eat

drink smaller quantities of milk at one time
drink milk with meals
use Lactaid (an enzyme to help digest lactose in dairy) every time when you eat dairy
use special milk products such as Lacteeze or other "Lactose-free milk" in which the lactose is reduced by 99%. Some "lactose-reduced" milk products have lactose partially reduced- so be sure to read the labels
For infants with lactose intolerance, try Lactose-free infant formulas
try calcium-fortified soy milk to ensure adequate calcium intake
also try calcium-fortified orange juice if you are concerned about calcium
some dairy products are naturally low in lactose such as swiss cheese and cottage cheese
many commercial products contain lactose. If the ingredient list contains the following ingredients, it has lactose. Ingredients include whey, curds, milk by-products, dry milk solids, and nonfat dry milk powder

source- healthcastle.com

Lactose Intolerance: what about yogurt?

Yogurt may be safe. Some studies showed that the active live bacterial culture (also known as probiotics) found in yogurt help lactose digestion. However frozen yogurt does not seem to provide the same effect for many people. Buttermilk and acidophilus milk, although fermented, still cause as much distress in most people as plain milk. As everyone's level of lactase deficiency is different, sometimes you really do not know whether you can tolerate a specific product until you try drinking it.

source- healthcastle.com

Being Lactose Intolerant

How prevalent is Lactose Intolerance? About 70% of the world's population just can't drink milk or eat dairy products without getting an upset stomach. Lactose Intolerance is genetic and happens most often in people of African, Asian and Mediterranean descent. It is caused by a deficiency of lactase, an enzyme needed to absorb and digest lactose (milk sugar). Undigested lactose lingers in the intestine. They are being fermented - creating intestinal discomfort (abdominal pain, bloating, gas and diarrhea). Many people with lactose intolerance do not even know they have the condition; while some may be misdiagnosed as having a serious bowel disease. So don't believe you have a serious bowel disorder until you are sure milk is not at fault.
How much upset milk can cause depends on the severity of your lactase deficiency. Many people with lactose intolerance can still drink a single glass of milk without distress, says researcher Dr. Dennis Savaiano of the University of Minnesota. source- healthcastle.com

Alert! Coral Calcium Supplements Scam

Written by Gloria Tsang R.D.
The "discoverer" of coral calcium Dr Robert Barefoot claimed that the reasons Okinawans from Japan live longer was due to the fact that they have been drinking water rich in coral reef substances surrounding Okinawa. In addition, Dr Barefoot also suggested that coral calcium can "neutralize" the toxic acidity of our bodies as coral calcium is alkaline base. According to the coral calcium infomercial, taking coral calcium can cure up to 200 human diseases including heart disease, cancer, diabetes etc.
Coral Calcium can cure all! That is the message that Dr Barefoot wants to sell and we should be wary of it. In addition to maintaining healthy bones, calcium is essential in the healthy functioning of the circulatory and nervous systems. However, there is no evidence that calcium can cure any diseases. There is also no evidence that alkalinizing our bodies can stop cancer or reverse any ailments. In addition, coral reef is protected by international laws and hence it is likely that these coral calcium supplements came from fossilized coral beds i.e. industrial waste.
Indeed, coral calcium is composed of mostly calcium carbonate, just like those you found in Tums or other calcium carbonate supplements from the stores! In addition, in June 2003, the Federal Trade Commission FTC has charged the marketers of Coral Calcium Supreme with making false and unsubstantiated claims about the product's health benefits. In Sept 2004, the marketer for Coral Calcium Supreme Kevin Trudeau (who has previously been jailed for credit card and financial fraud) was banned from appearing in other health-related informercials. For the details of these charges, visit www.ftc.gov.
In January 2005, the Consumer Reports tested 2 brands of coral calcium supplements - both did not meet the California state's lead standard. source- healthcastle.com

“Osteoporosis can result in disability, loss of independence, even death,” says Liselle Douyon, M.D., an endocrinologist at the University of Michigan Health System. The disease is considered a major public health threat for an estimated 44 million Americans, and roughly 10 million already have the disease. While osteoporosis is quite common, Douyon says it is still a condition that is widely misunderstood.

To help people understand who is at risk for the disease, as well as ways to prevent and treat it, Douyon clears up some common myths about osteoporosis.

MYTH: Only women get osteoporosisFACT: “Although there are many more women who may develop this condition, there’s also a very significant portion of men who have this disease,” Douyon says. In fact, roughly 2 million men suffer from osteoporosis, accounting for 20 percent of those diagnosed with the disease.

MYTH: Osteoporosis is a normal part of agingFACT: “It is a fact that you lose bone density with aging,” agrees Douyon. “But you should continue to have good bone strength, and you should not develop osteoporosis.”

MYTH: Osteoporosis is only a concern for the elderlyFACT: It is never too early to begin thinking about strong bones. “Good bone health is something that starts early in life,” says Douyon. Your bones begin building density from infancy through young adulthood. Most people have reached maximum bone density by age 35. “If maximum bone density is not achieved during that time, you will be at risk for developing osteoporosis,” Douyon cautions.

MYTH: Osteoporosis is strictly hereditaryFACT: While women with a family history of osteoporosis are at an increased risk of developing the disease, “not having a family history does not mean that you are immune to having this condition,” says Douyon. Everyone is susceptible.
However, there are several factors that can make an individual more likely to develop osteoporosis. “Certain kidney diseases, vitamin D deficiency, some hormonal diseases such as some thyroid disorders, Cushing’s syndrome, individuals who are treated with steroids for certain medical conditions, and certain types of cancer can contribute to osteoporosis,” she says.

Find Vitamin K

Where you can find Vitamin K: Vitamin K is found in cabbage, cauliflower, spinach and other green leafy vegetables. Some breakfast cereals are fortified with vitamin K. Calcium supplements may be added with Vitamin K as well.
Vitamin K plays an important role in blood clotting. Therefore, consult with your doctor before starting a Vitamin K supplement regime, especially if you are taking warfarin (a blood thinner).

Vitamin K and other nutrients associated with Osteoporosis

Osteoporosis is most often associated with inadequate calcium intake. A insufficiency of vitamin D also contributes to osteoporosis by reducing calcium absorption. Other nutrients such as magnesium, potassium, and Vitamin K have been suggested to play an integral role in maintaining bone health. The exact mechanism of Vitamin K's role in bone mineralization is unclear. Some studies suggested that vitamin K indirectly regulates the calcium-binding capacity of osteocalcin, a protein needed to bind calcium to the bone matrix. Despite the promising results of this study, it is too early to recommended taking a daily Vitamin K supplements as a way to boost overall bone health because there are still many unknowns concerning how synthetic Vitamin K supplements function in our body. However, a diet that includes natural forms of Vitamin K is encouraged in people at high risk of bone fractures.
The recommended intake of Vitamin K is 120 micrograms a day for men and 90 mcg for women.

Bone health and Vitamin K

Study suggested Vitamin K may reduce bone fracture incidence among elderly

Researchers from the University of York in England investigated data from seven trials on the role of Vitamin K supplements in prevention of bone fractures among the elderly. The researchers found that Vitamin K supplements resulted in a 77 percent reduction in incidence of hip fractures, a 60 percent reduction in vertebral fractures and an 81 percent reduction in all non-vertebral fractures. The results of this meta-analysis study were published in the Archives of Internal Medicine in June 2006.

Good to know this

Signs and symptoms of osteoporosis don't usually appear until later of life. In America, osteoporosis affects seniors over age 70. Osteoporosis progresses slowly and silently and as our bones become more porous and fragile, we often won't realize we have osteoporosis until we fracture a bone. Nutrition plays an important role of keeping our bones strong and healthy and slowing the natural loss.

Good calcium food list

Foods that are good sources of calcium
Yogurt, plain, low fat, 8 oz.
Yogurt, fruit, low fat, 8 oz.
Sardines, canned in oil, with bones, 3 oz.
Cheddar cheese, 1 ½ oz shredded
Milk, non-fat, 8 fl oz.
Milk, reduced fat (2% milk fat), no solids, 8 fl oz.
Milk, whole (3.25% milk fat), 8 fl oz
Milk, buttermilk, 8 fl oz.
Milk, lactose reduced, 8 fl oz.**
Mozzarella, part skim 1 ½ oz.
Tofu, firm, made w/calcium sulfate, ½ cup***
Orange juice, calcium fortified, 6 fl oz.
Salmon, pink, canned, solids with bone, 3 oz.
Pudding, chocolate, instant, made w/ 2% milk, ½ cup
Cottage cheese, 1% milk fat, 1 cup unpacked
Tofu, soft, made w/calcium sulfate, ½ cup***
Spinach, cooked, ½ cup
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 fl oz.
Frozen yogurt, vanilla, soft serve, ½ cup
Ready to eat cereal, calcium fortified, 1 cup
Turnip greens, boiled, ½ cup
Kale, cooked, 1 cup
Kale, raw, 1 cup
Ice cream, vanilla, ½ cup
Soy beverage, calcium fortified, 8 fl oz.
Chinese cabbage, raw, 1 cup
Tortilla, corn, ready to bake/fry, 1 medium
Tortilla, flour, ready to bake/fry, one 6" diameter
Sour cream, reduced fat, cultured, 2 Tbsp
Bread, white, 1 oz
Broccoli, raw, ½ cup
Bread, whole wheat, 1 slice
Cheese, cream, regular, 1 Tbsp

What is the Daily Value?

Daily Values (DV) were developed to help consumers determine if a typical serving of a food contains a lot or a little of a specific nutrient. The DV for calcium is based on 1000 mg. The percent DV (% DV) listed on the Nutrition Facts panel of food labels tells you what percentages of the DV are provided in one serving. For instance, if you consumed a food that contained 300 mg of calcium, the DV would be 30% for calcium on the food label. A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source and a food that provides 20% of the DV or more is an excellent source for a nutrient.

Getting calcium from different foods

Although dairy products are the main source of calcium in the U.S. diet, other foods also contribute to overall calcium intake. Individuals with lactose intolerance (those who experience symptoms such as bloating and diarrhea because they cannot completely digest the milk sugar lactose) and those who are vegan (people who consume no animal products) tend to avoid or completely eliminate dairy products from their diets. Thus, it is important for these individuals to meet their calcium needs with alternative calcium sources if they choose to avoid or eliminate dairy products from their diet. Foods such as Chinese cabbage, kale and broccoli are other alternative calcium sources. Although most grains are not high in calcium (unless fortified), they do contribute calcium to the diet because they are consumed frequently. Additionally, there are several calcium-fortified food sources presently available, including fruit juices, fruit drinks, tofu and cereals.

Calcium needs

In the United States (U.S.), milk, yogurt and cheese are the major contributors of calcium in the typical diet. The inadequate intake of dairy foods may explain why some Americans are deficient in calcium since dairy foods are the major source of calcium in the diet.
The U.S. Department of Agriculture's Food Guide Pyramid recommends that individuals two years and older eat 2-3 servings of dairy products per day. A serving is equal to:1 cup (8 fl oz) of milk8 oz of yogurt1.5 oz of natural cheese (such as Cheddar)2.0 oz of processed cheese (such as American)
A variety of non-fat and reduced fat dairy products that contain the same amount of calcium as regular dairy products are available in the U.S. today for individuals concerned about saturated fat content from regular dairy products.

Tips to intake enough calcium

The following are strategies and tips to help you meet your calcium needs each day:
Use low fat or fat free milk instead of water in recipes such as pancakes, mashed potatoes, pudding and instant, hot breakfast cereals.
Blend a fruit smoothie made with low fat or fat free yogurt for a great breakfast.
Sprinkle grated low fat or fat free cheese on salad, soup or pasta.
Choose low fat or fat free milk instead of carbonated soft drinks.
Serve raw fruits and vegetables with a low fat or fat free yogurt based dip.
Create a vegetable stir-fry and toss in diced calcium-set tofu.
Enjoy a parfait with fruit and low fat or fat free yogurt.
Complement your diet with calcium-fortified foods such as certain cereals, orange juice and soy beverages.

What if I don't like dairy products?

What if you are allergic to dairy products or simply don’t like them? Vegetables are also good sources of calcium. Broccoli, collard greens, and Brussels sprouts all contain high amounts of calcium. Certain orange juices are now fortified with additional calcium as well. Another way to add calcium to your diet is through supplementation. Calcium supplements are most easily absorbed in doses of 500mg or less and should contain vitamin D as well. Still not convinced? Besides being essential for bone strength, take a look at some other reasons why calcium is important:

Helps prevent osteoporosis
Essential for muscle growth and contraction
Aids in blood clotting
Helps regulate heartbeat

We all know this, but...

We all know that calcium is crucial for strong bones and teeth. But are we getting enough? According to the USDA, 90% of women and 60% of men fail to consume the appropriate amounts of calcium for proper bone health. Here are the breakdowns of how much we need: Adults aged 25-50 years old should consume 1,000mg per day. Adults over 65 years should increase to 1.500mg per day. Calcium requirements are higher for adolescents, children, and senior citizens. Women who are breast feeding, pregnant, or in menopause need more as well. Obviously the best sources of calcium are in dairy products. A glass (8oz) of non-fat milk contains 300mg of calcium. Some even have additional Vitamin D added as well. Vitamin D helps the body absorb calcium.

What is calcium?

Calcium, the most abundant mineral in the human body, has several important functions. More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells. Calcium is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital body processes function efficiently. Bone undergoes continuous remodeling, with constant resorption (breakdown of bone) and deposition of calcium into newly deposited bone (bone formation). The balance between bone resorption and deposition changes as people age. During childhood there is a higher amount of bone formation and less breakdown. In early and middle adulthood, these processes are relatively equal. In aging adults, particularly among postmenopausal women, bone breakdown exceeds its formation, resulting in bone loss, which increases the risk for osteoporosis (a disorder characterized by porous, weak bones). -www.http://dietary-supplements.info.nih.gov

low calcium predicts bone loss in prostate cancer

By Amy Norton
NEW YORK (Reuters Health) - Men who are about to undergo hormone-suppressing therapy for prostate cancer may want to bump up their levels of calcium, a new study suggests.
Researchers found that more than half of the 372 men in their study who underwent androgen-deprivation therapy developed the bone-thinning disease osteoporosis. Those with a low calcium intake appeared to be at particular risk, the study authors report in the journal BJU International.
Suppressing testosterone and other androgen hormones helps control the growth and spread of prostate tumors. But it also causes a drop in bone density, which means that osteoporosis is a common side effect of the therapy.
However, the new findings highlight how important adequate calcium levels are for preventing this risk, according to the researchers. The results suggest that men on androgen deprivation therapy should be sure to get at least 1,000 milligrams (mg) of calcium each day, lead study author Dr. Jacques Planas told Reuters Health.
Other bone-protecting measures, like getting adequate vitamin D and not smoking, are also recommended, according to Planas and his colleagues at Autonoma University School of Medicine in Barcelona.
The findings are based on bone density measurements from men with prostate cancer that had not spread to the bone. Of the 266 men undergoing hormonal therapy, 55 percent had osteoporosis. In addition, a surprisingly high 35 percent of 106 men treated with surgery also had the bone disease.
Overall, the average calcium intake was lower among men with osteoporosis, at 610 mg per day, versus 683 mg for men without the disease. When Planas and his colleagues considered other factors, like the men's age, calcium intake turned out to be an independent predictor of osteoporosis risk.
It's not clear why men undergoing surgery had such a high rate of osteoporosis, said Planas. "We are studying if prostate cancer itself may be responsible, secreting different molecules which may have an influence on bone mineral density," he said.
But while calcium and vitamin D supplements might be important for men undergoing androgen-deprivation therapy, they should not necessarily bump up their intake of dairy products, which are a source of saturated fat, according to an editorial published with the report.
One large study of prostate cancer patients found that those with the highest fat intake were three times more likely to die over 5 years than those with the lowest fat consumption, notes Dr. Nigel J. Parr of the Wirral Trust Hospital in the UK.
His own research, Parr has found evidence that a very low-fat diet might help slow the progression of prostate cancer.
"Thus," he writes, "caution should be adopted before advocating an increase in dairy (foods) in patients with prostate cancer."
SOURCE: BJU International, April 2007.

Younger women don't lose bone during weight loss

By Martha Kerr
NEW YORK (Reuters Health) - Unlike postmenopausal women, premenopausal women who are overweight and lose weight do not put themselves at risk for osteoporosis, a bone-thinning disease, if they are getting enough calcium, researchers report in the Journal of Clinical Nutrition.
Dr. Sue A. Shapses of Rutgers University in New Brunswick, New Jersey, and colleagues studied 44 overweight premenopausal women who were an average of 38 years old and had an average body mass index of 27.7. A body mass index, which is the ratio between weight and height, higher than 25.0 is classified as overweight.
Women were randomly assigned to a normal calcium diet (1 gram daily) or a high calcium diet (1.8 gram daily) during six months of weight loss, or to 1 gram of calcium daily during six months of weight maintenance. Bone mineral density (BMD) and other indications of bone loss were measured periodically during the study period.
The two weight loss groups lost an average of 7.2 percent of body weight. There was no decrease in BMD or increase in bone turnover with either the normal- or high-calcium diet.
The high-calcium group showed a trend towards increased density of the hip bone and increased levels of serum 25-hydroxy vitamin D, an indicator of vitamin D levels.
The total amount of calcium absorbed was adequate in subjects who had normal or high levels of calcium each day, and the amount of calcium absorbed was unchanged by weight loss.
"If young healthy women consume their recommended levels of calcium and consume a multivitamin that includes vitamin D, there is no reason that they can expect to lose bone, even during a weight loss diet (it will be primarily fat tissue), if it is a healthy weight loss," Shapses commented to Reuters Health. "They should not worry that they are putting themselves at risk for osteoporosis."
"We believe the reason for no bone loss is that the high levels of estrogen prior to menopause not only protect bones during weight stable conditions, but also during weight loss, unlike postmenopausal women where we see a decline in their already low levels of estrogen with weight loss, and a decrease in calcium absorption," Shapses explained.
More calcium is recommended for postmenopausal women -- about 1.5 to 1.7 grams per day, along with about 400 IU day of vitamin D, she advised.
SOURCE: Journal of Clinical Nutrition, April 2007.

Calcium calculator

Are you making the calcium connection?Fill in the number of servings you get from each of these foods over one day. The calculator will automatically multiply the total servings in each group by the milligrams of calcium in each serving. Then it will add up the final numbers to give you your day’s total calcium intake.
use the calculator here.

How much is enough?

You need different amounts of calcium at different times of your life. The handy chart will give you an idea of what you need now. If you are at high risk for osteoporosis, you may need 1500 milligrams of calcium a day, regardless of the category you fall in.

Calcium needs are listed in milligrams (mg).

Infants, Children, Young Adults
Per Day
Infants (Up to 6 Months)
400 mg
Infants (6-12 Months)
600 mg
Children (1-10 Years)
800-1,200 mg
Adolescents, Teens, Young Adults (11-24 Years)
1,200-1,500 mg

Women
Per Day
Adults (25-50 Years)
1,000 mg
Pregnant and Nursing Women
1,200-1,500 mg
Postmenopausal Women on HRT*
1,000 mg
Postmenopausal Women Not on HRT*
1,500 mg
Postmenopausal Women over 65
1,500 mg

Men
Per Day
Adults (25-65 Years)
1,000 mg
Adults over 65
1,500 mg* Hormone Replacement Therapy
Source: NIH guidelines
These calcium recommendations include calcium from both your diet and supplements. The calcium from supplements is absorbed just as well as the calcium from food. For postmenopausal women, even extra calcium may not be enough to prevent osteoporosis. Usually some type of medication, such as hormone replacement therapy, becomes necessary.

Is there such a thing as too much calcium?

How much is too much calcium? Around 1,500 milligrams (mg) per day is all your body really needs, if you are at high risk for osteoporosis. Getting as much as 2,200 mg has been shown to be relatively safe. The safe upper limit for calcium is 2,500 mg per day.
Excessively high amounts of dietary calcium and/or supplements can increase the risk of kidney stones. However, many studies show that normal amounts of dietary calcium may lower the risk of kidney stones.
Some people get more than they need by overdoing calcium and vitamin D supplements, which can boost calcium levels higher than your body can handle. You are not likely to get too much calcium just from food.
source- toneyourbones.com

Calcium Supplements- Tips

There is much debate over which type of calcium supplement, calcium carbonate or calcium citrate, is absorbed the best. Use the tips to help make your choice easier. Your doctor will also help you make your decision.
Take no more than 500-600 milligrams (mg) of calcium at one time. Once calcium intake gets higher than that, absorption begins to decrease. Consider how much you are getting with your food. If you eat a high calcium breakfast, such as cereal with milk or calcium-fortified orange juice, you may want to save your calcium supplement for later.
Both calcium citrate and calcium carbonate are absorbed well.
Calcium carbonate requires stomach acid for adequate absorption. Take calcium carbonate with food, because the stomach produces acid when you eat.
Because calcium citrate does not require stomach acid for adequate absorption, it can be taken without food.
Take calcium citrate if you are taking a strong prescription antacid, like Nexium, Prilosec, or Axid.
If you are taking an iron supplement, you should take calcium citrate.

How to read food labels..great trick!

Very useful information! It's unbelievable that some things that we see every day are still a mystery to some of us.
By reading nutrition labels, you can figure out how much calcium is in the foods you eat. Nutrition labels show a “percent daily value” or daily need for calcium. The daily value used for these labels is 1,000 milligrams, the daily recommendation for many adults. However, if you need 1500 mg of calcium per day, the percent daily value for calcium will underestimate the percent of your daily need.
You can change the percentage of calcium into milligrams easily. Simply remove the percent sign and add a zero to the percent daily value. So if a food label says one serving has calcium at 20 percent, it has 200 mg of calcium. Remember to check the serving size on the top of the label and adjust the number to your serving size.
Note: Remember, this trick only works for the calcium percent daily value and not any of the other nutrients. source: toneyourbones.org

bone-building food

The following lists introduce you to the best bone-building foods. The lists have been split into six different groups according to the amount of calcium per serving each food contains.

The foods in group 1 contain 400 mg of calcium per serving.
8 ounces of yogurt without added fruit 1/2 cup evaporated skim milk1/2 cup dry milk powder

The foods in group 2 contain 300 mg of calcium per serving.
8 ounces of milk (any kind)8 ounces of fruited yogurt8 ounces of fortified orange juice1/4 cup parmesan cheese1 ounce Swiss or Gruyere cheese1/4 cup part-skim ricotta cheese1/2 cup calcium treated tofu3 ounces canned sardines with bones

The foods in group 3 contain 200 mg of calcium per serving.
1 ounce natural cheese

The foods in group 4 contain 150 mg of calcium per serving.
1 packet of instant oatmeal1/2 cup pudding, yogurt, or flan1/2 cup cooked collards3 ounces pink canned salmon with bones

The foods in group 5 contain 100 mg of calcium per serving.
1 ounce nonfat cream cheese 1/2 cup turnip greens, bok choy 1 ounce almonds 1/2 cup ice cream, ice milk, frozen yogurt 1/2 cup white beans1 serving of most calcium-fortified cereals (amounts vary from brand to brand)

The foods in group 6 contain 50 mg of calcium per serving.
1/2 cup broccoli 1/2 cup kale, mustard greens 1/2 cup most dried beans 1/2 cup cottage cheese 1 medium corn tortilla 1 medium orange 1 tablespoon dry milk(You can add dry milk to oatmeal, soups, macaroni and cheese, and anything else that it blends well with for an extra calcium boost.)

Why is calcium important

When it comes to preventing osteoporosis, calcium is crucial. Why? Simply put, calcium builds bones. Numerous studies have shown that calcium supplementation is one part of bone health.
In addition, your body’s need for calcium actually increases as you get older. Your bones may reach maximum strength and density around age 30, but as you age, your body absorbs calcium from your diet at a lower rate. You need to eat foods high in calcium to make up for this lower absorption and to help maintain the bone strength you gained when you were younger.
Unfortunately, most Americans get less than half of their calcium needs every day. And that not only impacts your bones, but the rest of your body as well. Studies have shown that calcium may also help lower high blood pressure and control weight.

Risk Checklist

Risk factors are habits or characteristics that make you more likely to get osteoporosis. Some risk factors are controllable, others aren’t.
Check the box next to each risk factor that applies to you. The more checks you have, the greater your risk of developing osteoporosis. But remember, risk factors only give you some indication of whether you might have osteoporosis. You could have few risk factors and still have osteoporosis.

I am a post-menopausal woman.
My eating pattern is low in bone protective foods such as milk, cheese, and yogurt.
As a child, I ate very few high-calcium foods.
I am or was a smoker.
I do not regularly participate in bone-building exercises like walking, dance aerobics, weight training, or jogging.
I am a moderate to heavy drinker (more than one drink a day on average for women; more than two for men).
I have or have had an eating disorder such as bulimia or anorexia.
I am a woman.
I have a small, thin frame.
A parent, grandparent, or sibling of mine had or has osteoporosis.
I went through menopause before age 50.
I have been through menopause and am not taking hormones.
I am taking or have taken corticosteroids (like Prednisone), antiseizure medications (like Dilantin), or excessive amounts of thyroid medication (like Synthroid).

Home Remedies for Osteoporosis

Calcium Citrate with Magnesium 500mg, three times per day. The body can only utilize 500 mg at a time, but 1500mg per day is ideal. The Citrate form of Calcium is more readily absorbed in the body. Vitamin K in small doses, 50 MCG per day, helps with the porosity of the bones.

Avoid meat in your diet and instead eat plenty of green vegetables.

Bone fractures and osteoporosis can be prevented by the manganese in pineapple.

Take a teaspoon of honey every day.

Osteoporosis News

Scientists say the manipulation of a single gene, called Pten, boosted bone density in mice.
This research may help in the development of new treatments for osteoporosis and bone fractures, the researchers said.
A team from the University of Alabama at Birmingham found that disrupting Pten in bone cells called osteoblasts resulted in dramatic and progressively increasing bone density.
"Bone density can increase either because more bone cells divide or fewer cells die due to apoptosis (programmed cell death). Pten is a tumor suppressor gene that applies a break on the main cell survival pathway, causing cells to die. We devised a way to remove the Pten break in bone cells, allowing the cells to stay alive and active for a longer period of time," Thomas L. Clemens, professor of pathology and director of the university's division of molecular and cellular pathology, said in a prepared statement.
"In the mice without Pten, osteoblast cells survived longer and continued to make new bone long after they ordinarily would have died," explained Clemens. "This increased osteoblast production led to greater bone density. If we can translate these findings to human conditions such as osteoporosis or bone fracture, we can potentially not only prevent bone loss but actually increase bone density in humans as they age."
Humans naturally lose bone as they age, partly due to the loss of osteoblast cells that have died.
The study was published Jan. 29 in the journal Proceedings of the National Academy of Sciences.

Zesty Baked Salmon

Zesty Baked Salmon


Calcium’s not the only game in town when it comes to keeping bones healthy. Vitamin D is crucial for calcium absorption but there are few good food sources. Salmon is an exception offering up a robust serving of vitamin D in just one delicious 4-ounce fillet.
1 pound salmon fillets Vegetable cooking spray 2 tablespoons chopped green onions 1 tablespoon low-fat mayonnaise 1 tablespoon plain nonfat yogurt 1 teaspoon lemon-pepper seasoning ¼ teaspoon salt ¼ teaspoon dry mustard Chopped green onions (optional) Lemon slices (optional)


Place salmon, skin side down, in a baking pan coated with cooking spray. Bake at 4250 for 18 minutes or until fish flakes easily when tested with a fork. Combine 2 tablespoons green onions and next 5 ingredients, and spread evenly over fish. Bake 2 additional minutes or until sauce in bubbly. To serve, transfer fish to serving plates. If desired, sprinkle with additional chopped green onions, and garnish with lemon slices. Yield: 4 servings Per servingCalories: 164 (35% from fat) Fat: 6 grams (Sat 2g Mono 2g Poly 2g) Protein: 23 grams Carbohydrate: 2 grams Cholesterol: 70 milligrams Sodium: 334 milligrams

Build your bones with this recipe!

Veggie-Cheese Sandwiches

1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese 1/4 cup shredded carrot1/4 cup chopped green pepper1/4 cup nonfat cottage cheese1/2 teaspoon dried dillweed1/8 teaspoon garlic powder1 (7-inch) pita bread round, cut in half crosswise, 4 slices tomato1/2 cup alfalfa sprouts

Combine first 7 ingredients in a small bowl, stirring well. Spoon mixture evenly into pita bread pockets. Add 2 tomato slices to each sandwich. Top each with 1/4 cup alfalfa sprouts. Yield: 2 servings

Per serving:
Calories
177
Protein (gr)
14
Carbohydrate (gr)
18
Fiber (gr)
3
Fat (gr)
6
Saturated fat (gr)
3
Cholesterol (mg)
16
Sodium (mg)
384
200 milligrams of calcium

Bone building recipe!

Vegetable Tart

1 teaspoon margarine 1 small onion, chopped1/2 cup boiling water1/4 cup instant potato flakes1 cup all-purpose flour1 teaspoon ground cumin1/4 teaspoon salt1/4 teaspoon pepperVegetable cooking spray1/2 cup chopped green pepper6 plum tomatoes, sliced1 cup (4 ounces) shredded part-skim mozzarella cheese2 tablespoons sliced ripe olives1/4 teaspoon dried basil


Melt margarine in a nonstick skillet over medium heat. Add onion; sauté until tender. Combine boiling water and potato flakes in a medium bowl; let stand 1 to 2 minutes or until water is absorbed. Stir mixture lightly with a fork. Combine flour, cumin, salt, and pepper. Add onion and potato; stir to form a soft dough. Pat into a 9-inch round on a baking sheet coated with cooking spray. Arrange green pepper and half of tomato slices on dough. Top with cheese, olives, remaining tomato slices and basil. Bake at 400o for 20 minutes or until crust is golden. Yield: 4 servings
Per serving:
Calories
249
Protein (gr)
13
Carbohydrate (gr)
34
Fiber (gr)
3
Fat (gr)
7
Saturated fat (gr)
3
Cholesterol (mg)
15
Sodium (mg)
355
200 milligrams of calcium

Bone building recipe!

Turkey-Chili Pie

Rice Crust

8 ounces freshly ground raw turkey1/2 cup chopped onionVegetable cooking spray1 (10 ounce) package frozen whole kernel corn1 tablespoon canned chopped jalapeno pepper2 tablespoons chili powder1/2 tablespoon cumin seeds1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese1/2 cup fat-free egg substitute1 cup evaporated skim milk1/4 teaspoon salt1/4 teaspoon pepper

Prepare Rice Crust and set aside.Place turkey and onion in a large skillet coated with cooking spray. Cook over medium heat until turkey is browned, stirring until it crumbles. Add corn to skillet; cover and cook 3 minutes. Remove skillet from heat, and add chopped jalapeno pepper, chili powder, and cumin seeds. Spoon turkey mixture into Rice Crust. Top with shredded Cheddar cheese, and set aside. Combine egg substitute, milk, salt, and 1/4 teaspoon pepper in a medium bowl, stirring well with a wire whisk. Pour egg substitute mixture over turkey mixture. Bake at 350o for 30 minutes or until set. Yield: 8 servings
Rice Crust:3 cups cooked brown rice (cooked without salt or fat)1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese1/2 cup fat-free egg substitute1/4 teaspoon saltVegetable cooking spray
Combine first 4 ingredients. Press mixture into bottom and 1 inch up sides of a 13- x 9- x 2-inch baking dish coated with cooking spray.
Per serving:
Calories
246
Protein (gr)
20
Carbohydrate (gr)
30
Fiber (gr)
3
Fat (gr)
5
Saturated fat (gr)
3
Cholesterol (mg)
29
Sodium (mg)
365
250 milligrams of calcium

Unique way of identyfying Osteoporosis

Researchers in the Academic Center for Dentistry Amsterdam have created a unique way of identifying patients at risk of osteoporosis by using ordinary dental x-rays. Professor Paul F. van der Stelt and his team developed the largely automated approach to detecting the disease during a three-year, EU-funded collaboration with the Universities of Manchester, Athens, Leuven, and Malmö. They will present their findings today during the 85th General Session of the International Association for Dental Research.
Osteoporosis affects almost 15% of Western women in their fifties, 22% in their sixties, and 38.5% in their seventies. As many as 70% of women over 80 are at risk, and the condition carries a high risk of bone fractures, with over a third of adult women falling victim at least once in their lifetime. Wide-scale screening for the disease is not currently viable, largely due to the cost and scarcity of specialist equipment and staff.
The team has therefore developed an innovative software-based approach to detecting osteoporosis using routine dental x-rays, by automatically analyzing specific characteristics of the radiographic trabecular bone pattern. These features include, among others, the thickness, the amount of fragmentation, and the main orientation of the structure of the trabecular bone.
In four clinical centers, 671 women with an average age of 55 years were recruited. To obtain the “gold standard”, the team measured bone thickness at the femur, hip, and spine, using the technique that is common for this kind of expensive examination (Bone Mass Density, BMD). In addition, one panoramic and two intra-oral radiographs were made.
X-rays are used widely in dental practice for several reasons. Using the image information from these radiographs to detect patients at risk for osteoporosis involves no extra radiation and almost no extra cost, while undetected osteoporotic patients can incur bone fractures and suffer from other problems, reducing the quality of life.
By analyzing a small area depicting the trabecular bone on the ordinary dental radiographs, dentists can predict the osteoporotic condition of the patients to the same extent as the BMD measurements.
The image analysis can be automated and does not require extra time on the part of the dentist. The newly developed technique means that patients who are identified as being at risk can be referred for more thorough appropriate examinations. Source : International & American Association for Dental Research

Strawberry-Banana Smoothie

1 cup skim milk, divided 1/2 cup frozen unsweetened strawberries2 tablespoons honey1/2 teaspoon vanilla extract1 ripe banana, peeled
Pour 1/2 cup milk into an ice cube tray, and freeze until firm. Combine milk cubes, remaining 1/2 cup milk, strawberries, and remaining ingredients in container of an electric blender; cover and process until smooth, stopping once to scrape down sides. To serve, pour mixture into individual glasses. Yield: 2 (1 1/4 cup) servings
Per serving:
Calories
179
Protein (gr)
5
Carbohydrate (gr)
41
Fiber (gr)
3
Fat (gr)
1
Saturated fat (gr)
tr
Cholesterol (mg)
2
Sodium (mg)
65
150 milligrams of calcium

Treatment for Osteoporosis

In addition to diagnosing osteoporosis, results from BMD tests assist the doctor in deciding whether to begin a prevention or treatment program. Once you and your doctor have definitive information based on your history, physical examination, and diagnostic tests, a specific treatment program can be developed for you.
Recommendations for optimizing bone health include a comprehensive program that consists of a well-balanced diet rich in calcium and vitamin D, physical activity, and a healthy lifestyle (including not smoking, avoiding excessive alcohol use, and recognizing that some prescription medications and chronic diseases can cause bone loss). If you already have experienced a fracture, your doctor may refer you to a specialist in physical therapy or rehabilitation medicine to help you with daily activities, safe movement, and exercises to improve your strength and balance.

Diagnosis of Osteoporosis-part 3

A number of laboratory tests may be performed on blood and urine samples. The results of these tests can help your doctor identify conditions that may be contributing to your bone loss.
The most common blood tests evaluate:
blood calcium levels
blood vitamin D levels
thyroid function
parathyroid hormone levels
estradiol levels to measure estrogen (in women)
follicle stimulating hormone (FSH) test to establish menopause status
testosterone levels (in men)
osteocalcin levels to measure bone formation.
The most common urine tests are:
24-hour urine collection to measure calcium metabolism
tests to measure the rate at which a person is breaking down or resorbing bone.

Diagnosis of Osteoporosis-part 2

X Ray Tests
If you have back pain, your doctor may order an x ray of your spine to determine whether you have had a fracture. An x ray also may be appropriate if you have experienced a loss of height or a change in posture. However, since an x ray can detect bone loss only after 30 percent of the skeleton has been depleted, the presence of osteoporosis may be missed.

Bone Mineral Density Tests
A bone mineral density (BMD) test is the best way to determine your bone health. BMD tests can identify osteoporosis, determine your risk for fractures (broken bones), and measure your response to osteoporosis treatment. The most widely recognized bone mineral density test is called a dual-energy x-ray absorptiometry or DXA test. It is painless: a bit like having an x ray, but with much less exposure to radiation. It can measure bone density at your hip and spine.
During a BMD test, an extremely low energy source is passed over part or all of the body. The information is evaluated by a computer program that allows the doctor to see how much bone mass you have. Since bone mass serves as an approximate measure of bone strength, this information also helps the doctor accurately detect low bone mass, make a definitive diagnosis of osteoporosis, and determine your risk of future fractures.
BMD tests provide doctors with a measurement called a T-score, a number value that results from comparing your bone density to optimal bone density. When a T-score appears as a negative number such as -1, -2 or -2.5, it indicates low bone mass. The more negative the number, the greater the risk of fracture.
Although no bone density test is 100 percent accurate, this type of test is the single most important predictor of whether a person will fracture in the future.

Bone Scans
For some people, a bone scan may be ordered. A bone scan is different from the BMD test just described, although the term “bone scan” often is used incorrectly to describe a bone density test. A bone scan can tell the doctor whether there are changes that may indicate cancer, bone lesions, inflammation, or new fractures. In a bone scan, the person being tested is injected with a dye that allows a scanner to identify differences in the conditions of various areas of bone tissue.

Diagnosis of Osteoporosis

Osteoporosis is a condition of low bone density that can progress silently over a long period of time. If diagnosed early, the fractures associated with the disease can often be prevented. Unfortunately, osteoporosis frequently remains undiagnosed until a fracture occurs.
An examination to diagnose osteoporosis can involve several steps that predict your chances of future fracture, diagnose osteoporosis, or both. It might include:
an initial physical exam
various x rays that detect skeletal problems
laboratory tests that reveal important information about the metabolic process of bone breakdown and formation
a bone density test to detect low bone density.
Before performing any tests, your doctor will record information about your medical history and lifestyle and will ask questions related to:
risk factors, including information about any fractures you have had
your family history of disease, including osteoporosis
medication history
general intake of calcium and vitamin D
exercise pattern
for women, menstrual history.
In addition, the doctor will note medical problems and medications you may be taking that can contribute to bone loss (including glucocorticoids, such as cortisone). He or she will also check your height for changes and your posture to note any curvature of the spine from vertebral fractures, which is known as kyphosis.
Risk Factors for Osteoporotic Fracture Include:
personal history of fracture as an adult
history of fracture in a first-degree relative
Caucasian or Asian race, although African Americans and Hispanic Americans are at significant risk as well
advanced age
being female
dementia
poor health, frailty, or both
current cigarette smoking
low body weight
anorexia nervosa
estrogen deficiency (past menopause, menopause before age 45, having both ovaries removed, or the absence of menstrual periods for a year or more prior to menopause)*
low testosterone levels in men
use of certain medications such as corticosteroids and anticonvulsants
lifelong low calcium intake
excessive alcohol intake
impaired eyesight despite adequate correction
recurrent falls
inadequate physical activity.

Downhill after 30

SUNDAY, Feb. 11 (HealthDay News) -- In the life of a human bone, it's all downhill after 30.
That's the typical cut-off point for bone-building, so experts say it's crucial that younger people take in enough calcium and another nutrient, vitamin D, to maximize the skeleton's potential.
After age 30, those same two nutrients are key to slowing the gradual bone loss that comes with age.
Calcium isn't just important to bones, though.
"It's also important to help prevent colon cancer and for good muscle contraction, including heart muscle," said Katharine Tallmadge, a Washington, D.C., dietitian and a spokeswoman for the American Dietetic Association. "It might even be important for lowering blood pressure and helping to burn off fat."
In fact, calcium is so important to so many aspects of health that "if we don't get enough in our diet, our body pulls it from the bones," Tallmadge said. "It's a critical mineral."
The U.S. Department of Agriculture's recommended daily allowance of calcium amounts to about 1,000 milligrams a day for adults ages 19 to 50 years of age and 1,200 milligrams a day for adults over 50. While many people turn to supplements for their calcium, Tallmadge said food is always a better bet.
"I encourage people to get three high-dairy foods per day, each containing about a third of the daily requirement" she said. "That could be a cup of milk, fortified soy milk, fortified orange juice, a cup of yogurt, one-and-a-half ounces of hard cheese." Lactose-intolerant individuals should still be able to consume skim or lactate-free varieties of milk, or they can turn to fortified non-dairy products.
There are also calcium-laden food sources besides dairy products -- such as grains and vegetables -- but it's tougher for the body to get enough of the nutrient from these foods, Tallmadge said.
Bone-building doesn't rely just on calcium, however.
"The really other important factor here is vitamin D -- it's just as important, if not more important, than calcium," Tallmadge said. Without this nutrient, the body's intestines simply cannot absorb dietary calcium.
There's one big hitch, though: Vitamin D isn't found naturally in most foods. Instead, human skin uses ultraviolet sunlight to manufacture the body's own supply of this nutrient.
That was a great system in prehistoric days, when humans spent most of their lives outside and poorly clad. But it's not so ideal today.
"People aren't out so much anymore and when they do go out, they cover themselves with sunscreen," Tallmadge said. "So, we are experiencing a rash of vitamin D deficiencies -- rickets -- in children. That causes a softening of bones that can lead to bow-legs."
The problem is more pronounced in black children because natural pigments in darker skin block out much of the sun's rays. The problem has gotten so bad, Tallmadge said, that "the U.S. National Academy of Sciences is now working on a new report on vitamin D, and I believe that, unofficially, we're going to double the daily requirement from 400 units to 800 or even 1,000 units per day."
Spending more time outside -- at least a half hour or an hour at midday -- is one way of boosting vitamin D levels. Foods and supplements can also help, according to Tallmadge. "In a cup of milk, you usually get 100 units, and in a multivitamin, you might get 300 or 400 units," she said. Makers of multivitamins are now formulating higher-dose supplements based on the expected change in daily requirements, she added.
The bottom line is that everyone needs to get adequate daily amounts of both of these "partners in health," calcium and vitamin D, beginning in childhood and continuing throughout the life span.
"After our 30s, that will really help to prevent bone loss," Tallmadge said. "And remember, those losses start to really accelerate after our 50s."

Bone building recipe!

Orange Crepes

Non-fat cream cheese, skim milk, and calcium-added orange juice add calcium but not fat to this light and yummy dessert dish. Each servings packs a calcium punch of 255 milligrams!

1 cup all-purpose flour 1 cup skim milk ½ cup fat-free egg substitute 1 tablespoon vegetable oil ½ teaspoon vanilla extract 8 ounces nonfat cream cheese, softened ¼ cup sugar, divided ½ teaspoon grated orange rind, divided 1 cup pus 2 tablespoons unsweetened calcium-fortified (“calcium added”) orange juice 1 tablespoon cornstarch Vegetable cooking spray 4 oranges, peeled and sectioned

Combine first 5 ingredients in a medium bowl, stirring with a wire whisk until smooth. Set aside. Combine cream cheese, 2 tablespoons sugar, ¼ teaspoon orange rind, and 2 tablespoons calcium-fortified orange juice in a small bowl, and stir until smooth. Set aside. Combine remaining 2 tablespoons sugar, ¼ teaspoon orange rind, 1 cup calcium-fortified orange juice, and cornstarch in a medium saucepan, stirring well. Cook over medium heat, stirring constantly, until mixture is thickened and clear. Remove from heat, and let cool. Coat bottom of a 6-inch crepe pan or heavy skillet with vegetable cooking spray; place over medium heat until hot. Pour 3 tablespoons batter into pan, and quickly tilt pan in all directions so batter covers bottom of pan. Cook 1 minute or until crepe can be shaken loose from pan. Turn crepe, and cook about 30 seconds. Place crepe on a towel to cool. Repeat with remaining batter. (Do not stack crepes.) Spread about 1 tablespoon cream cheese mixture on each crepe, and fold into quarters. Place folded crepes in a 13 x 9 x 2- inch baking dish, overlapping crepes. Gently stir orange sections into cooled orange syrup mixture. Pour syrup mixture over crepes, and bake at 3500 for 20 minutes or until crepes are thoroughly heated.

Yield: 8 servings

Per Serving Calories: 188 Fat: 2 grams (Mono 1g, Poly 1g)

Protein: 9 grams Carbohydrate: 34 grams

Fiber: 2 grams

Cholesterol: 1 milligram

Sodium: 208 milligrams

Lentil Soup

Lentil Soup

Magnesium is another important nutrient in bone health, yet, many American diets are low in this important mineral. Starchy beans and peas like lentils and black beans are great sources of magnesium, fiber, protein and other health-promoting nutrients. This lentil soup is also high in potassium which helps keeps blood pressure in check. It’s packed with lots of vegetables which helps you keep calcium in the bones instead of losing it through the kidneys.

1 tablespoon olive oil 2 cups chopped onion ½ cup chopped carrot ½ cup chopped celery 1 cup dried lentils 1 cup water ¼ cup chopped fresh parsley ½ teaspoon dried thyme ½ teaspoon dried marjoram 1 (14 ½-ounce) can diced tomatoes, drained 1 (14 ½-ounce) can ready-to-serve vegetable broth 1 bay leaf ¼ cup sherry ¼ cup plus 1 tablespoon (1 ¼ ounces) shredded Swiss cheese

Heat oil in a large saucepan over medium heat. Add onion, carrot, and celery, and sauté 2 minutes. Add lentils and next 7 ingredients; cover and cook 45 minutes or until lentils are tender. Add sherry. Remove and discard bay leaf. To serve, ladle soup into individual bowls, and top each serving with 1 tablespoon cheese. Yield: 5 (1 1/3-cup servings Per Serving Calories: 260 (20% from fat) Fat: 6 grams (Sat 2 g, Mono 3 g, Poly 1 g) Protein: 15 g Carbohydrate: 35 grams Fiber: 11 grams Cholesterol: 6 milligrams Sodium: 440 milligrams

Chicken Quiche

Here is another delicious bone building recipe that I recommend to all Osteoporosis sufferers.

1 cup chopped cooked chicken breast (skinned before cooking and cooked without salt) 1 (10-ounce) package frozen chopped broccoli, thawedButter-flavored vegetable cooking spray1 cup nonfat ricotta cheese1/2 cup plain nonfat yogurt1/2 cup fat-free egg substitute1/3 cup grated Parmesan cheese1/4 cup whole wheat flour1/2 teaspoon baking powder1/2 teaspoon dry mustard1/4 teaspoon salt1/8 teaspoon ground red pepper
Combine chicken and broccoli; place in a 9-inch pie-plate coated with cooking spray. Combine ricotta cheese and remaining 8 ingredients in container of an electric blender. Cover and process until smooth, stopping once to scrape down sides. Pour cheese mixture over chicken mixture in pie-plate. Bake at 350o for 40 to 45 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before slicing into wedges. Yield: 6 servings
Per serving:
Calories
148
Protein (gr)
19
Carbohydrate (gr)
11
Fiber (gr)
2
Fat (gr)
3
Saturated fat (gr)
2
Cholesterol (mg)
23
Sodium (mg)
348
250 milligrams of calcium

Children with cancer may have weaker bones

Children battling cancer may also have weaker bones, new research shows.
Normally, bones maintain their strength by balancing the processes of laying down materials that give bone its strength and breaking bone down. But certain factors, including menopause, drugs, diet and physical exercise, can influence bone strength.
Studies have shown that children with cancers have multiple risk factors for osteoporosis and bone fractures.
In their report, to be published in the April 1 issue of Cancer, researchers from McMaster University in Hamilton, Ontario, Canada, reviewed the topic of pediatric cancer, bone loss and management.
The researchers found that the sedentary behaviors caused by their illness, coupled with the side effects of treatment, leave children with cancer at risk for bone problems during their lifetime, including bone necrosis and fractures related to osteoporosis.
Low bone mineral density (BMD) may persist for years after cancer treatment and is associated with symptoms ranging from bone pain to fractures. In fact, the risk of fractures in children with low BMD increases several-fold.
Fortunately, there are treatments available to stimulate bone mineralization and minimize bone loss. These treatments include physical activity and dietary modification, as well as the use of bisphosphonates, medications that treat osteoporosis in postmenopausal women.
The authors of the study concluded that bone problems are a common side effect of cancer treatment in children, and it is important to utilize strategies to treat and prevent this cancer-related bone loss.

Delicious Bone-building Recipe

Cheesy Potato-Broccoli Soup


2 cups cubed round red potato (about 2 pounds) 1 cup thinly sliced carrot 1 cup chopped onion 2 tablespoons chopped fresh parsley1/2 teaspoon salt 1/8 teaspoon ground red pepper 2 (13 3/4-ounce) cans reduced-sodium chicken broth 1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese 2 (10 ounce) packages frozen chopped broccoli, thawed
Combine first 7 ingredients in a large Dutch oven. Bring to a boil; cover, reduce heat, and simmer 25 to 30 minutes or until vegetables are tender. Remove from heat, and let cool slightly. Transfer 2 cups vegetable mixture to container of an electric blender. Cover and process until smooth, stopping once to scrape down sides. Add pureed vegetable mixture in Dutch oven, stirring well. Cook over low heat until cheese melts and soup is thoroughly heated. Serve immediately.Yield: 8 (1 1/4 cups) servings.
Per serving:
Calories
151
Protein (gr)
9
Carbohydrate (gr)
24
Fiber (gr)
4
Fat (gr)
3
Saturated fat (gr)
2
Cholesterol (mg)
8
Sodium (mg)
271
125 milligrams of calcium

Bone building recipe!

Black Bean Pie

2 1/2 cups frozen shredded hash brown potatoes, thawed 3 cups Fresh Tomato Salsa, divided 1 (15-ounce) can black beans, rinsed and drained 1 tablespoon canned chopped jalapeno pepper 1/2 teaspoon cumin seeds 1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese

Press potato into bottom and up sides of a 9-inch pie-plate. Bake at 400o for 20 minutes or until edges are lightly browned. Remove from oven, and set aside. Combine 1 1/2 cups Fresh Tomato Salsa, beans, pepper, and cumin seeds in a medium bowl. Spoon into prepared potato shell. Top with cheese. Bake at 350o for 25 minutes. Remove from oven, and let stand 5 minutes. Cut into 6 wedges. To serve, top each wedge with 1/4 cup salsa. Yield: 6 servings
Fresh Tomato Salsa:2 large ripe tomatoes, chopped3/4 cup chopped green onions1/2 cup chopped green pepper 1/2 cup finely chopped fresh parsley 1 tablespoon lemon juice 1/4 teaspoon salt 1/4 teaspoon hot sauce
Combine all ingredients in a medium bowl. Cover and chill.
Per serving:
Calories
249
Protein (gr)
14
Carbohydrate (gr)
41
Fiber (gr)
8
Fat (gr)
4
Saturated fat (gr)
2
Cholesterol (mg)
10
Sodium (mg)
414
150 milligrams of calcium

Osteoporosis common in adults with hemophilia

Reuters Health
Wednesday, February 14, 2007
By C. Vidyashankar, MD
DELHI (Reuters Health) - In India, patients with hemophilia are at increased risk of developing osteoporosis, according to the results of a study.
Hemophilia is a potentially deadly disorder caused by a deficiency of a particular blood protein called Factor VIII, which is essential to the blood clotting process. Hemophiliacs may suffer recurrent bleeding, mostly into joints and muscles.
Dr. Anish P. Nair and colleagues from the King Edward Memorial Hospital, Mumbai (Bombay), India, evaluated the bone health of 50 adults with hemophilia who were between 20 and 50 years of age, and an equal number of healthy controls.
Osteoporosis was present in the lumbar spine in half of the hemophiliacs and in the hip joint in around a third, they report.
The average bone mineral density in the lumbar spine and left hip was significantly lower among hemophiliacs than among healthy controls, they also report. Six of the hemophiliacs had a history of fractures, as compared to none of the controls.
Inadequate treatment of hemophilia due to the high cost of Factor VIII replacement leads to permanent joint damage in a great majority of hemophiliacs in India, co-author Dr. Kanjaksha Ghosh told Reuters Health.
Consequent lack of physical activity because of joint pain, or fear of injury, as well as co-existing hepatitis C infection, and vitamin D deficiency could all contribute to the risk of developing osteoporosis, he added.
While routine screening for osteoporosis is not recommended in hemophiliacs, regular exercise along with optimal treatment for the blood disorder, physical therapy and treatment of vitamin D deficiency would certainly help prevent osteoporosis, Ghosh concluded.
SOURCE: American Journal of Hematology February 2007.