Toned Bodies

How much calcium should I take, and do I need to take Vitamin D to get the calcium benefits?

Calcium requirements vary, so check with your health-care provider before you begin taking any supplements. As a general rule, the recommended daily allowance of calcium for most American men and women, from adolescence through adulthood, is 1,000 to 1,200 milligrams per day. Pregnant women and women who are breast-feeding should take a bit more: 1,200 to 1,500 mg per day. Postmenopausal women who are not taking estrogen should take closer to 1,500 mg per day.



Vitamin D helps with the absorption of calcium, and most people should take between 400 and 800 international units per day—400 of this can come from a multivitamin, while the other 400 can come from milk or other sources.

What about constipation?

 
Calcium supplements can back things up a bit, so try getting your calcium from food sources. Low-fat dairy products are probably best. But if dairy doesn’t agree with you, try calcium-enriched juice, cereal, or bread. Calcium carbonate is often the bad actor in the constipation issue, so you might consider taking calcium citrate. This switch may involve a few more pills and a bit more cash, but let’s face it: There are few things in life more underrated than a good bowel movement.

Menopause And Bone Loss And Aging

Menopause seems to be one of those It topics these days. If I’m not talking about it at work, I’m reading about it on the newsstands. The fact that many of my friends are getting their AARP cards in the mail doesn’t help, either. There’s so much written about menopause, and a lot of what’s written isn’t necessarily science-based. All this tends to create confusion about what menopause really means.
One of the concerns I hear about most is bone loss and osteoporosis. I tell my patients that osteoporosis is largely preventable for most patients, and there’s plenty that can be done before menopause to improve your chances of keeping your bone density. Prevention is the key when it comes to bone loss, because while there are good treatments for osteoporosis, there aren’t really any cures.
A combination of steps is the best approach to holding onto your bone density. I make it a point to remind my patients to be sure they get the recommended daily amounts of calcium and vitamin D. National surveys indicate many American women and girls consume less than half of the recommended calcium and vitamin D. Depending on your age, you should have between 1,000 and 1,300 mg of calcium per day. If you’re not getting enough calcium, discuss calcium supplements with your doctor.

Weight-bearing exercise is another great step toward osteoporosis prevention. This includes walking, elliptical exercise, stair climbing, and weightlifting. Doing this type of exercise a minimum of three times each week will reduce your chances of bone loss later in life, and improve your health today.
Of course, you should avoid smoking and excessive amounts of alcohol. This will not only preserve bone, but is also good advice for an overall healthy lifestyle. Enough said on this one.
For some women, a bone mineral density (BMD) test is a great way to detect osteoporosis and estimate your fracture risk. Talk to your doctor about if and when you need one. For women at risk of bone loss, the BMD test is painless, accurate, and another good way to take charge of your health

Chocolate Health Food

Chocolate is always credited as a reduction of stress to heart disease risk. However, there are other facts about chocolate.
According to the study investigators Northumbria University in England in 2009, the chocolate can help people do the math. Studies show, people can count down better after consuming hot chocolate which contains 500 mg of flavanols or five chocolate bars.
In addition, the antioxidants in chocolate may improve blood flow to the brain. Another study showed, a little dark chocolate could alter levels of C-reactive protein associated with inflammation in the body.
"The best effect is obtained when taking an average of 6.7 grams of chocolate per day, equivalent small box chocolate two or three times a week," said study lead author Romina Northumbria at Giuseppe. For several years, the study also reveals the health benefits of chocolate. According to a study on 44 thousand participants recently, people who eat chocolate every week, 22% more resistant to stroke. These findings were presented at the annual meeting of the American Academy of Neurology in Toronto.
Although chocolate is rich in antioxidant flavonoids that are proven to ward off a stroke, a study from McMaster University Sarah Sahib, Canada, notes, research 'is needed to determine chocolate actually lower the risk of stroke, or whether people can be healthy enough to eat chocolate. "

In 2009, the study found, those considered to be very depressed decreased stress hormone levels after eating chocolate every day for two weeks. Nestle Research Center in the Swiss study, 30 subjects ate 40 grams of dark chocolate every day.
Sunil Kochhar study shows, volunteer experience 'reduction in stress hormone levels and normalization of systemic metabolic stress' significantly. Perhaps the scientific reason that makes chocolate so-called 'food of the gods' in Greek.

Healthy Food And Vitamins

One of the most powerful treatments for overall well-being and cleansing of the entire body is juicing. We are all told that we should eat at least 5 servings of fruits and 3 servings of vegetables per day as a diet high in these foods can prevent and even cure a wide range of ailments including cancer, allergies, heart disease and arthritis. Most people would find it difficult to incorporate all that in today's Western diet of 'already done for you' convenience foods but a glass or two of fresh juice per day would incorporate all that.
The benefits of fresh raw (organic if possible) fruit and vegetable juices taken every day are insurmountable. They are packed with vitamins and minerals and living enzymes which cleanse the entire body including the colon, blood and organs. Juices alkalinize the body and a major benefit is that they can also inhibit cancer growth as cancer thrives in acid conditions.
All fruits and vegetables have different properties and therefore different actions. For instance, carrots contain 12 of the essential minerals that go to make up the body, and are good for cleansing acid conditions in the blood making it beneficial in cases of rheumatism and gall stones, guarding against infections and strengthening the nervous system. Apple eliminates body toxins and cleanses the kidneys and liver and is wonderful for the complexion. Tomatoes are rich in vitamin C and also contain potassium and iodine which make them good as a skin and blood purifier also for glandular troubles and gallstones.
Juice does not cure the disease but cleanses and purifies the body and therefore strengthens the immune system. The body, which is programmed to be self healing, then takes over and heals itself. There are many delicious recipes for juices and many books available to teach you what the different juice combinations can do for you. There are also incompatible juice combinations which do not mix well and should not be taken together. Some of these are carrot and grape juice, apricot juice with greens, citrus juice with cabbage, watercress or turnip leaves.
Vegetable juices can be mixed but if you wish to add a fruit, do not use any more than one kind at a time, preferably apple. Fruit juices should be taken on their own and consumed between meals Take care when choosing a juicer as this is very important. There are various types of juicers on the market and you want the one which will give you the most juice with the most nutrients, and not all juicers do that.
The juicing machines which use a centrifugal action can destroy many of the live enzymes the food due to the heat generated in the process, so you need an auger or twin gear juicer which can keep the vital nutrients in the juice viable for up to 48 hours (although it is always best to drink it as soon as possible after juicing). This type of juicer can also juice wheatgrass where the centrifugal type cannot.
Fruit and vegetable juices supply the body with essential vitamins and minerals which are easily digested and readily assimilated making them an incomparable aid in the rejuvenation of the human body and the prevention of disease.