Calcium - Who needs them?

Calcium – Who needs them?

Calcium is a mineral that is abundantly found in our body. A major part of it is in the teeth and bones and it is responsible for giving strength and resilience to these structures. The rest is found in nerve cells, body tissues, blood, and other body fluids. Calcium plays a very important role in the body?s overall health and nutrition as it contributes to many basic body functions like bone mineralization, nerve conduction, contraction and relaxation of heart and skeletal muscles etc. Maintaining a proper level of calcium in the body is essential for building strong bones and teeth; clotting blood; sending and receiving nerve signals; squeezing and relaxing muscles; releasing hormones and other chemicals; and keeping a normal heartbeat.

Our body regulates the level of calcium available in the blood in a narrow range to ensure healthy functioning of nerves and muscles through various hormones. However the main substances involved in the regulation of calcium and phosphorus levels are vitamin D and parathyroid hormone. Since calcium is stored primarily in the bones and teeth, these organs are the ones affected the most when we do not have adequate calcium in the body.

Bone calcium is also used as a storage area to release calcium into the bloodstream when it is needed. Calcium is needed for so much more than bone health, though. Eating calcium rich foods makes it possible for our body’s to achieve optimal nerve transmission, blood clotting, hormone secretion and muscle contraction.

Blood calcium is tightly controlled since it plays so many critical functions, including balancing your body’s acid/alkaline body and pH. The body will borrow calcium from the bones as needed, so often that the bones are actually remodeled about every 10 years.

Calcium deficiency symptoms can include:

·         Osteopenia or Osteoporosis

·         Tooth decay

·         Muscle tension

·         High blood pressure

In order for your body to absorb calcium your body also needs magnesium, vitamin D and vitamin K.  So food sources and complex food based supplements are preferred to isolated calcium supplements to meet your calcium needs.

Sources of Calcium

Our body does not produce calcium, so one must get it through external sources. Popular food sources for calcium are dairy products. The body can easily absorb the calcium found in milk, yogurt, cheese and buttermilk. Phosphorous and magnesium help the body to absorb and use calcium effectively and these two are also found in milk.

Other non-dairy sources of calcium include green leafy vegetables such as spinach, cauliflower, broccoli, turnip greens, mustard greens, and cabbage; fish like salmon and sardines, seeds and nuts like sunflower seeds, almonds, etc.

Calcium is often added to some natural food products like orange juice, soy milk, breads, and tofu. These can be an excellent source of calcium for people who do not prefer dairy products in their diet.

Adequate absorption of calcium requires exposure to sun in addition to diet. UV radiation from the sun helps in converting vitamin Din our body to its active form, which is required for calcium regulation.

Who should take calcium supplements?

People usually get the required amount of calcium through diet as long as it is balanced and incorporates some dairy and non dairy sources of calcium. However, in certain cases, where access to a good diet is unavailable or in people who lead a very sheltered life or in climates without adequate exposure to sun, calcium deficiency may occur. People with lactose-intolerance (trouble in digesting the sugar in the milk) may not be able to ingest dairy products and hence not get enough calcium.

When the calcium intake is insufficient, the body uses up the calcium from your skeleton, thereby making them weak and brittle, a condition known as osteoporosis. More severe deficiency of calcium leads to conditions called osteomalacia and tetany, where bones become soft and fracture easily and painful contractions of muscles occur and death may occur due to abnormality in heart conduction.

Women are considered to be at a higher risk of osteoporosis due to sheltered and sedentary lifestyles along with hormonal changes following menopause (Cessation of menstrual periods). So generally older women after menopause, people who are not maintaining a balanced diet, or who are unable to maintain a balanced diet for some dietary or other health reasons, people on a vegan diet; or people whose body is not able to absorb enough calcium due to other health problems; people diagnosed with osteoporosis; and people on a high-protein or high-sodium diet which may cause your body to excrete more calcium, are recommended to take calcium supplements.

What calcium supplements to take?

Calcium supplements come in many forms, either as pure calcium salts or in combination with other minerals and vitamins. A common and popular combination is calcium with vitamin D products. To choose the right supplement one should be aware of the required daily recommendation (RDA levels) for age and gender and whether there are any other accompanying mineral or vitamin D deficiency.

Things to consider

If your body doesn’t get enough calcium and vitamin D to support important functions, it takes calcium from your bones. This is called losing bone mass. Losing bone mass makes the inside of your bones become weak and porous. This puts you at risk for the bone disease osteoporosis.

·         Certain populations are at higher risk for low calcium levels, including:

·         Postmenopausal women.

·         People who have lactose intolerance and avoid dairy products.

·         Women who have an eating disorder (for example, anorexia).

·         People who do not eat animal, fish, or dairy products (vegans).

·         People who take certain medicines for osteoporosis.

·      People who have parathyroid disorders, inflammatory bowel disease, or liver or kidney disease.

Unfortunately, getting more calcium than your body needs can cause adverse (negative) effects. This includes kidney stones, frequent urination, belly pain, nausea/vomiting, and fatigue. It is rare to get too much calcium from food alone. There is an amount of calcium that most people can take each day without developing problems. This is called the tolerable upper intake level. Doctors recommend the following tolerable upper intake levels by age. However, this should be interpreted in the context of any prevailing deficiencies and co-existing health conditions.

Age group	Calcium Intake/day
Infants	200-260 mg
1-3	700 mg
4-8	1000 mg
9-18	1300 mg
19-50	1000 mg
51-70(males)	1000 mg
51-70(Females)	1200 mg

*For pregnant women, calcium intake is 1,300 mg/day

*Source: INSTITUTE OF MEDICINE OF THE NATIONAL ACADEMIES

Everything You Need to Know About Thyroid Disease

Overview

Studies estimate that disease of the thyroid gland is more common than diabetes or heart disease and often goes misdiagnosed or undetected. As many as more than 50 million people could be suffering thyroid dysfunction over the world. This small gland at the base of your neck controls functions throughout the entire body, including regulating other hormones, energy levels and metabolism. The master of many other hormones, thyroid dysfunction can wreak havoc, creating uncomfortable symptoms if hormone levels remain out of range. 

Understanding common symptoms of thyroid issues and when to seek medical advice could save your health. Read on for more information on symptoms to look out for as well as foods and lifestyle factors that support optimal thyroid function.

1. Symptoms That Indicate a Problem

Symptoms associated with thyroid disease are often caused by low hormone levels, also referred to as hypothyroid, which include weight gain or inability to lose weight, sensitivity to cold, weakness or fatigue, depression, pallor, constipation, poor memory, dry skin and hair and brittle nails. Signs of the less common condition overactive thyroid (hyperthyroid) include unintended weight loss, rapid heartbeat, high blood pressure, anxiety or irritability, trembling, insomnia, feeling hot or sweating more than usual and muscle weakness. Other potential thyroid symptoms include pain at the base of the neck or throat and swelling or a lump under the Adam’s apple area. Any pain or swelling is reason to seek medical advice right away. Keep in mind that many of these symptom groups can mimic other diseases, so it’s important to discuss the possibility of thyroid disease with your doctor. They will likely need to do some blood tests for more information.

2. Low Thyroid Activity: Hypothyroid

Low thyroid activity is also called hypothyroidism and is commonly caused by an autoimmune disease called Hashimoto’s disease, a problem in which the body attacks its own thyroid tissue causing it to not produce the hormone levels for optimal health. This disease is more common in women, especially those with autoimmune disease in their family. According to a study presented in the British Medical Bulletin, because lack of iodine is uncommon, the majority of cases are related to autoimmune disorders rather than a mineral deficiency. If you have symptoms of low thyroid, your doctor can perform some tests to see if you may have Hashimoto’s disease or other forms of hypothyroid. Elevated levels of TSH hormone are used to diagnose hypothyroid or another condition called “subclinical hypothyroid,” which the European Thyroid Journal describes as increased TSH hormone with normal levels of T3 and T4 hormones.

3. Overactive Thyroid: Hyperthyroid

Overactive thyroid is also referred to as hyperthyroidism and is less common than low thyroid dysfunction. It’s often caused by an autoimmune condition called Graves’ disease, which causes the body to produce too much T4. Again, this is more common in women than men, and symptoms will present with unintended weight loss, rapid heartbeat or tremors, high blood pressure, anxiety or irritability and trouble sleeping. If these types of symptoms present themselves, head to the doctor to get a blood test to assess thyroid function. Thyroid disease can often be treated with a daily medication: Your doctor can discuss options based on your unique needs.

4. Thyroid Cancer and Goiter

Pain in the neck or throat, swelling or a hoarse voice are reasons to get your thyroid checked out. Cancer can present itself through nodules, though the American Cancer Society cites that the majority of thyroid nodules are benign or noncancerous. Thyroid cancer is the fifth most common cancer in women, and typical treatments include surgery and radioactive iodine. Thyroid cancer is a type of cancer that is diagnosed at a younger age compared with other types -- two-thirds of all cases are diagnosed in people less than 55 years old. A goiter is caused by lack of the mineral iodine and causes a large, swollen lump at the base of the throat. With a goiter, the thyroid gland enlarges as it searches for iodine. Any sign of swelling or pain in the thyroid area should be assessed immediately.

5. Thyroid Screening

If you seek medical attention for your thyroid, you will hear terms like “T3,” “T4” or “TSH,” but what do they mean? T3 stands for “Triiodothyronine” and T4 stands for “Thyroxine”. T4 is made from T3, so it’s important to check both levels. The thyroid gland and the pituitary gland in the brain communicate constantly, and the pituitary tells the thyroid the correct hormone levels to pump out. This message is sent via TSH (thyroid stimulating hormone), so this is another level that will likely be checked. TSH level is used to diagnose hypothyroid because it will be elevated with this condition. The ideal balance between T3, T4 and TSH will create harmony in the body, but high or low levels can indicate a problem with disease, medications or thyroid hormone damage. If there are any suspected problems with thyroid nodules, an ultrasound may be ordered.

6. Thyroid and Weight

Studies have shown a correlation between increased body weight and decreased thyroid function. Elevated TSH hormone levels were strongly associated with metabolic syndrome, a cluster of symptoms associated with developing cardiovascular disease and Type 2 diabetes. Further, a higher waist circumference was associated in the same study with hypothyroid or low thyroid function. In the study, some cases with TSH in the normal range showed an incremental increase in weight with each one-unit increase in TSH hormone. This means as TSH levels goes up; weight goes up along with it. While there is research showing a link between hypothyroid and increased weight and belly fat, many people falsely associate struggles with weight as associated with thyroid dysfunction. Weight management can be difficult and multifactorial, so definitely discuss this with your doctor. But remember: Thyroid issues are not the only reason for being overweight or inability to lose weight.

7. When to Seek Help

If you believe you may have a thyroid problem, bring it up as part of the discussion next time you see your doctor. Clusters of symptoms of hypothyroid or hyperthyroid should definitely be addressed. For example, constantly feeling cold, struggling with being overweight, dry skin, brittle nails, fatigue or depression could indicate an underactive thyroid gland. Conversely, rapid heartbeat, feeling hot or increased sweating, trembling or weight loss could indicate an overactive thyroid. If you notice any swelling, pain or a lump at the base of your neck or throat, you should go in immediately to seek medical attention. A doctor will assess thyroid function with some simple blood tests and could suggest an ultrasound or other monitoring test to check this important gland and rule out thyroid disease. Keep in mind that most nodules are not cancerous.

8. Foods That Help

Iodine is the main nutrient associated with thyroid support because the body uses it to make T3 and T4 hormones. Foods high in iodine include ocean fish or other seafood, seaweed or sea vegetables, dairy and iodized salt. For the most natural source of iodine, try consuming food sources instead of taking supplements. Selenium and zinc are other important nutrients for the thyroid. Look for these in seafood, nuts and seeds -- especially Brazil nuts. A study shows that low vitamin D and selenium levels may increase the risk of developing autoimmune thyroid disease. Ask your doctor to check your vitamin D level because vitamin D is necessary for the body to create thyroid hormones T3 and to regulate TSH. The thyroid gland contains more selenium per gram than found in any other organ in the body, and even slightly low levels have been associated with autoimmune disease of the thyroid.

9. Foods That May Hurt

Some foods, at high intake levels, can have negative effects on the thyroid gland. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage can suppress the thyroid by raising TSH levels and have even been linked to increased rates in thyroid cancer when combined with low iodine intake. Keep in mind that studies that show negative results from cruciferous vegetables containing “goitrogen” compounds, which may enlarge the thyroid, were seen with higher-than-typical consumptions. A goitrogen is a compound that suppresses the thyroid by interfering with iodine, which could cause a goiter or swollen thyroid. This is not a reason to avoid these healthy foods in normal daily quantities, and cooking can reduce negative effects on the thyroid. Soy has also been linked to hypothyroid. Intake at the level of a common vegetarian diet may push subclinical hypothyroid patients into overt hypothyroidism. Studies have not supported that soy negatively affects the thyroid in healthy individuals with adequate iodine intake and normal thyroid function, consuming soy foods as a part of a healthy and balanced diet.

10. Other Healthy Thyroid Factors

Addressing lifestyle factors is an important part of assessing thyroid health because this gland governs so many functions in the body. Studies linking depression to decreased thyroid function are well documented: A review in the Journal of Thyroid Research states common abnormalities seen include elevated T4, low T3 and a lowered bodily response to TSH hormone. This study lists classic psychological symptoms associated with thyroid dysfunction as anxiety, irritability, emotional liability, impairment in concentration and dysphoria, or a generalized state of unease. Other lifestyle factors are also linked to thyroid problems -- smoking has been linked to increased risk for Graves’ disease, or hyperthyroidism. Because the thyroid governs so many functions in the body, it is important to consider aspects of physical and psychological health linked to this gland.

Source: www.livestrong.com

7 Brain Boosters

Stress and age can lead to memory loss. Supplements and lifestyle changes give you a head start to a healthy mind. So feed your brain by adding these items to your clean-eating program for a mental focus that's as sharp as the cuts on your body.

Brain Booster # 1: Sunflower Seeds

Eat more sunflower seeds and other vitamin-E-rich foods. A number of studies have linked higher intakes of vitamin E with improved brain functioning. People with higher levels of vitamin E were up to 15 percent less likely to suffer cognitive impairment.

As a potent antioxidant, vitamin E can protect brain membranes from the oxidative damage inflicted by free radicals.

Extra credit

The seeds of this sun-worshiping plant are also a stellar source of thiamine, a B vitamin that helps your body's cells convert carbohydrates into the energy your brain and muscles use to power themselves.

Brain Booster # 2: Canned Sardines

Over the past couple of decades, vitamin D has become the darling nutrient among nutrition researchers, and it's the real deal. This sunshine vitamin has been shown to offer protection from a number of maladies, and mental decline is one of them.

It appears that our brains require vitamin D for a variety of functions, including nerve signaling. The current daily adult requirement for vitamin D is 600 IU, and a two-ounce serving of budget-friendly canned sardines delivers about 150 IU.

For the health of your brain and other areas of your body, it's a good idea to also take a daily vitamin D supplement, especially during the winter months when vitamin D production from the sun diminishes greatly.

Extra credit

Sardines also supply healthy amounts of omega-3 fats, making it a definite brain-friendly catch of the day.

Brain Booster # 3: Eggs

Eggs—more specifically the yolks—are your go-to source for choline. Though choline doesn't get much ink, this essential nutrient is a known precursor for acetylcholine, a neurotransmitter involved in cognition and memory. So if you regularly forget where you put down those dumbbells, make sure to get cracking

Further, a study found that eating a breakfast that includes protein-rich foods such as eggs can enhance mental performance during the morning, possibly by improving blood-sugar numbers.

Extra credit

You can now seek out omega-3-enriched eggs for an extra dose of this brain-benefiting fat.

Brain Booster # 4: Yerba Mate

Its mid afternoon and you're brain is fogging over, so brew up a steamy mug of yerba mate tea for a mental boost. Research has shown that yerba mate—an herbal tea gleaned from a South American plant, and the national drink of Argentina—may enhance short-term brain power.

How? Well, it's likely that naturally occurring stimulants in yerba mate such as theophylline work to crowd out the brain neurotransmitter adenosine, which acts as a central nervous depressant and thereby promotes fatigue.

The benefit of using yerba mate for a jolt of energy is that it doesn't bring about the jitters in those who are susceptible to this unwelcome side-effect from drinking coffee. You can find loose-leaf or bagged yerba mate at many health-food shops or tea-focused stores.

Extra credit

A 2014 study in the journal "Nutrition & Metabolism" found that healthy volunteers who were provided yerba mate before exercise burned more fat.

Brain Booster # 5: Salmon

If you're suffering from a case of the winter blues that makes you want to hibernate on the couch rather than get busy on the gym floor, be sure to go fish. Studies suggest that higher intakes of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that are present in salmon—as well as other fatty swimmers like sardines, sablefish, mackerel, and rainbow trout—can help fight off motivation-sapping depression.

These mega-healthy omega-3 fats help regulate certain brain neurotransmitters such as serotonin and dopamine that play a role in mood. Omega-3 also works to reduce inflammation in the brain, which can lessen psychiatric disturbances.

Extra credit

Salmon is also a source of vitamin D, which can help keep your brain as fit as your six-pack.

Brain Booster # 6: Beets

When it comes to brain health, red means go. Naturally occurring nitrates in beets and beet juice can increase blood flow to the noggin, which may help to improve mental performance and help combat cognitive decline.

The tastiest way to eat these flushed gems is roasted in the oven, but beet juice, which is particularly chock-a-block in nitrates, can be whizzed into protein shakes. You'll also find nitrates in spinach.

Extra credit

A number of studies have shown that nitrate's ability to bolster blood flow can also improve muscular performance during exercise.

Brain Booster # 7: Walnuts

When crunch time comes, don't forget to nosh on a handful of walnuts. Diet rich in walnuts may improve brain power, thereby making it easier for you to remember this list of brainy foods.

A synergy between the polyphenol antioxidants and omega-3 fatty acids in walnuts might be at work here to keep you as sharp as whip.

Extra credit

A recent study showed that adults who consumed 1.5 ounces of walnuts every day for eight weeks significantly reduced cholesterol levels and decreased their risk for coronary heart disease.