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