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