Calcium is the most abundant and important mineral in the body. About 98% of the body’s calcium is contained in our bones, while the rest is in our teeth, tissue, and circulation. Calcium needs other vitamins, minerals, protein, and hormones for proper assimilation. Vitamin D, phosphorus, magnesium, silicon, strontium, and boron all work with calcium in a proper balance to keep our body healthy.
Calcium is important for the health of many body systems, including the nerves, bones, heart, tissues, hormones, and muscles. Elderly people often have calcium deficiencies in their diet; women are most affected by calcium deficiencies during their menopausal and postmenopausal years. Calcium absorption becomes less effective as the body ages. Children absorb 50-70% of the calcium ingested, where as adults absorb only 30-50%. Calcium absorption is decreased by: high protein intake (but calcium needs a low protein intake for proper assimilation), high fat intake (but calcium needs a low fat intake for assimilation), stress, excess salt, excess sugar, and oxalic acid (which can be found in spinach, rhubarb, chard, and chocolate). Exercise helps to increase calcium absorption. Gastric acids help calcium break down small enough to be best absorbed in the body. High quality calcium supplements may be best absorbed on an empty stomach so that the gastric acids can concentrate on breaking down the calcium without other foods needing attention. Calcium supplementation is best taken after sun bathing so the vitamin D can improve absorption.
Many green leafy vegetables contain calcium, but some also contain oxalic acid (which can inhibit absorption). Many milk products are excellent sources of calcium, but contain lactose that many people are allergic to; lactose is also very mucous producing.
Food Portion Calcium(mgs)
Swiss cheese 2 oz 530
Cheddar cheese 2 oz 400
Yogurt 6 oz 300
Sardines (w/bones) 2 oz 240
Cow milk 6 oz 225
Turnip greens (cooked) 6 oz 220
Brazil nuts 3 oz 160
Molasses, blackstrap 1Tbl. 130
Carob flour 2 oz 110
Tofu 3 oz 110
Dried apricots 3 oz 80
Kelp ¼ oz 80
Sesame seeds 2 oz 75
Jack Cheese 2 oz 420
Other cheeses 2 oz 300-400
Broccoli, cooked 2 stalks 240
Goat milk 6 oz 240
Collard greens (cooked) 6 oz 225
Almonds 6 oz 150
Corn tortillas (4 with lime) 2 oz 125
Dried figs 3 oz 100
Sunflower seeds 2 oz 80
This is for informational purposes only; it is not intended to diagnose, prevent or cure any disease. You should discuss the use of any dietary supplement with your wellness counselor, health care practitioner, and/or pharmacist.
Monday, August 23, 2010
Monday, August 16, 2010
Bone and Muscle Health: Vitamin D
You might have heard about the connection with vitamin D supplementation and bone health. Recently there have been many studies that suggest that supplementing with vitamin D may improve bone density more than calcium alone. You may be asking, “But isn’t calcium supposed to help my bones become stronger?” Yes! And no.
Calcium is one mineral that has been found to help with bone strength. Although, everything in our bodies works alongside other important vitamins, minerals, and nutrients; in our bodies, we have many “team players” that work together to improve our physiology. Although calcium is the “strong” mineral, calcium needs vitamin D to usher it into the correct places, otherwise it might not know where to go. Calcium taken without vitamin D might be accidentally deposited in the kidneys or gallbladder, and may lead to stone formation; we might even have an overabundance of calcium in our bodies that is not finding its way into the bones. Some doctors might even temporarily prescribe high doses of vitamin D to help the body regulate the calcium balance.
Some studies suggest that calcium taken without vitamin D does NOT increase bone density and other studies suggest that bone density does not increase AS MUCH with calcium alone; although, most studies suggest that vitamin D taken with calcium increases bone density and bone strength MORE than calcium alone. Vitamin D has also been associated with increased muscle function; vitamin D deficiency may cause muscle weakness and atrophy (degeneration). Studies suggest that vitamin and calcium supplementation may also increase muscle strength, the number of muscle fibers, and overall balance.
Vitamin D is often known as the “sunshine vitamin” because the body actually manufactures it in the skin when it comes in contact with the UV rays from the sun. Unfortunately, clouds, smog, wintertime, and darkly pigmented skin reduce vitamin D production in the skin. Vitamin D is also found in some fatty animal products, such as: egg yolks, butter, some fish oils, and milk; although these are often foods that are usually avoided when losing weight. When supplementing with vitamin D, natural sources of vitamin D tend to be more absorbable. The typical dosage for vitamin D supplementation is 400IU (international units) per day; although, because vitamin D is a fat soluble vitamin that is stored in fatty tissue, some people take 1000IU every other day or 2000IU every week. Supplementation during the winter months is more common, and may need to be reduced or avoided during the summer months depending on how much contact the skin has with direct sun rays.
This is for informational purposes only; it is not intended to diagnose, prevent or cure any disease. You should discuss the use of any dietary supplement with your wellness counselor, health care practitioner, and/or pharmacist.
Calcium is one mineral that has been found to help with bone strength. Although, everything in our bodies works alongside other important vitamins, minerals, and nutrients; in our bodies, we have many “team players” that work together to improve our physiology. Although calcium is the “strong” mineral, calcium needs vitamin D to usher it into the correct places, otherwise it might not know where to go. Calcium taken without vitamin D might be accidentally deposited in the kidneys or gallbladder, and may lead to stone formation; we might even have an overabundance of calcium in our bodies that is not finding its way into the bones. Some doctors might even temporarily prescribe high doses of vitamin D to help the body regulate the calcium balance.
Some studies suggest that calcium taken without vitamin D does NOT increase bone density and other studies suggest that bone density does not increase AS MUCH with calcium alone; although, most studies suggest that vitamin D taken with calcium increases bone density and bone strength MORE than calcium alone. Vitamin D has also been associated with increased muscle function; vitamin D deficiency may cause muscle weakness and atrophy (degeneration). Studies suggest that vitamin and calcium supplementation may also increase muscle strength, the number of muscle fibers, and overall balance.
Vitamin D is often known as the “sunshine vitamin” because the body actually manufactures it in the skin when it comes in contact with the UV rays from the sun. Unfortunately, clouds, smog, wintertime, and darkly pigmented skin reduce vitamin D production in the skin. Vitamin D is also found in some fatty animal products, such as: egg yolks, butter, some fish oils, and milk; although these are often foods that are usually avoided when losing weight. When supplementing with vitamin D, natural sources of vitamin D tend to be more absorbable. The typical dosage for vitamin D supplementation is 400IU (international units) per day; although, because vitamin D is a fat soluble vitamin that is stored in fatty tissue, some people take 1000IU every other day or 2000IU every week. Supplementation during the winter months is more common, and may need to be reduced or avoided during the summer months depending on how much contact the skin has with direct sun rays.
This is for informational purposes only; it is not intended to diagnose, prevent or cure any disease. You should discuss the use of any dietary supplement with your wellness counselor, health care practitioner, and/or pharmacist.
Monday, August 9, 2010
What is Candida?
Candida is a fungal organism, similar to yeast, that naturally resides in small quantities in the intestinal tract. When kept constrained by the friendly bacteria, candida helps to consume unhealthy bacteria and other toxic substances (i.e. heavy metals, etc.). Researchers have found that fungus is one of nature’s tools to eliminate toxicity from an environment; for instance, mushrooms are essential to digesting the worst toxic material on the earth. Although, when there is not enough friendly bacteria to keep the candida constrained to their small area in the intestinal tract, they are free to morph themselves into a larger, more aggressive fungal cells with long legs that burrow through the intestinal tract, into the blood stream, and throughout the whole body. This is similar to the fungus that develops on a slice of bread and quickly spreads throughout the fibers, creating long legs that proliferate throughout the organism and feed on the sugars.
One might assume that since fungus seeks out toxic material to digest, a candida overgrowth is merely the natural reaction of the candida to fulfill its life purpose. Although, while the candida is seemingly feasting on the body’s toxicity and colonizing throughout it’s tissue, it may also be creating an abundance of issues: starting with the holes it may have made in the intestines to circulate through the blood stream (which allow larger food particles to escape into the circulatory system that trigger and overburden the immune system), and ending with the fungus that may have made its way through most of the tissue in the body to colonize, digest, and eliminate waste.
Candida feeds primarily on sugars, and eliminates alcohols (similar to the yeast that is used to make wine or beer) and mycotoxins (fungal poisons). When this alcohol is absorbed into the blood stream, the body reacts by lowering the blood sugar, which consequently makes the victim feel tired and lethargic. The alcohols also create an acidic environment, which helps the yeast to thrive; an acidic environment is also beneficial for parasites, bacteria, and other invading pathogens to multiply.
Many people in the field of health and wellness estimate that between 80-90% of people in modern societies have an overgrowth of candida, fungus, and/or yeast in their bodies. Candida may be linked to a host of chronic degenerative illnesses, including: leaky gut syndrome, irritable bowl syndrome (IBS), allergies, chronic sinusitis, chronic fatigue & fibromyalgia, thrush, eczema, dermatitis, Crohn’s, ulcerative colitis, interstitial cystitis, yeast infections, skin discoloration, inflammation, diabetes, arteriosclerosis, cancer, etc. Candida may also cause bloating, gas, food reactions, constipation, diarrhea, fatigue, foggy thinking, sugar cravings, a thick white coating on the tongue, itchy rashes, weight gain, unbalanced blood sugar, chronic infections, acid reflux, depression, insomnia, irritability, anxiety, etc. Symptoms for yeast overgrowth are wide and varied; ask your doctor for a blood test to determine your candida levels.
The origin of this dysfunction is not the candida itself, rather the lack of healthy bacteria in the intestinal tract and the inability of the immune system to keep the candida constrained. Some ways this can happen are as follows.
• Insufficient infant nutrition; lack of breast milk; introduction of food products before the digestive system is properly developed
• Frequent use of antibiotics; use of antibiotics during childhood; vaccinations; steroid use; birth-control pills; non-steroidal anti-inflammatory medications; hormone therapy
• Consumption of process foods (void of proper vitamins and minerals), refined flours, sugars, hydrogenated oils & trans-fats, chemical additives, preservatives, stabilizers, coloring agents, artificial flavors & sweeteners, alcohol, and drugs
• Consumption of commercially raised animal proteins that have been victim to antibiotics and hormone therapy
• Insufficient consumption of raw fruits, vegetables, nuts, seeds, fiber, water, and cultured foods
• Heavy metal toxicity; poor air and water quality; chemical contamination; exposure to electromagnetic frequencies; parasites and intestinal worms
• Insufficient or excessive exercise; inadequate rest; excess stress; insufficient exposure to sunlight
Given that there are so many possible reasons for the lack of healthy bacteria to keep the Candida constrained, there are also so many possible suggestions for improving this condition. A healthy diet may be the simplest method for keeping the Candida from multiplying, starting with eating habits that: maintain the body’s natural pH balance, prevent fungus growth, promote healthy digestion, decrease the amount of toxic load, abstain from sugar, and increase natural foods that will provide essential nutrients. Supplementing the diet with probiotics (the healthy bacteria essential for proper functioning), essential oils, enzymes, herbs, and/or anti-fungals are other means of accomplishing a greater sense of health and well-being. Since all bodies are different, please talk to a qualified wellness counselor to establish a program that works with the individual person.
One might assume that since fungus seeks out toxic material to digest, a candida overgrowth is merely the natural reaction of the candida to fulfill its life purpose. Although, while the candida is seemingly feasting on the body’s toxicity and colonizing throughout it’s tissue, it may also be creating an abundance of issues: starting with the holes it may have made in the intestines to circulate through the blood stream (which allow larger food particles to escape into the circulatory system that trigger and overburden the immune system), and ending with the fungus that may have made its way through most of the tissue in the body to colonize, digest, and eliminate waste.
Candida feeds primarily on sugars, and eliminates alcohols (similar to the yeast that is used to make wine or beer) and mycotoxins (fungal poisons). When this alcohol is absorbed into the blood stream, the body reacts by lowering the blood sugar, which consequently makes the victim feel tired and lethargic. The alcohols also create an acidic environment, which helps the yeast to thrive; an acidic environment is also beneficial for parasites, bacteria, and other invading pathogens to multiply.
Many people in the field of health and wellness estimate that between 80-90% of people in modern societies have an overgrowth of candida, fungus, and/or yeast in their bodies. Candida may be linked to a host of chronic degenerative illnesses, including: leaky gut syndrome, irritable bowl syndrome (IBS), allergies, chronic sinusitis, chronic fatigue & fibromyalgia, thrush, eczema, dermatitis, Crohn’s, ulcerative colitis, interstitial cystitis, yeast infections, skin discoloration, inflammation, diabetes, arteriosclerosis, cancer, etc. Candida may also cause bloating, gas, food reactions, constipation, diarrhea, fatigue, foggy thinking, sugar cravings, a thick white coating on the tongue, itchy rashes, weight gain, unbalanced blood sugar, chronic infections, acid reflux, depression, insomnia, irritability, anxiety, etc. Symptoms for yeast overgrowth are wide and varied; ask your doctor for a blood test to determine your candida levels.
The origin of this dysfunction is not the candida itself, rather the lack of healthy bacteria in the intestinal tract and the inability of the immune system to keep the candida constrained. Some ways this can happen are as follows.
• Insufficient infant nutrition; lack of breast milk; introduction of food products before the digestive system is properly developed
• Frequent use of antibiotics; use of antibiotics during childhood; vaccinations; steroid use; birth-control pills; non-steroidal anti-inflammatory medications; hormone therapy
• Consumption of process foods (void of proper vitamins and minerals), refined flours, sugars, hydrogenated oils & trans-fats, chemical additives, preservatives, stabilizers, coloring agents, artificial flavors & sweeteners, alcohol, and drugs
• Consumption of commercially raised animal proteins that have been victim to antibiotics and hormone therapy
• Insufficient consumption of raw fruits, vegetables, nuts, seeds, fiber, water, and cultured foods
• Heavy metal toxicity; poor air and water quality; chemical contamination; exposure to electromagnetic frequencies; parasites and intestinal worms
• Insufficient or excessive exercise; inadequate rest; excess stress; insufficient exposure to sunlight
Given that there are so many possible reasons for the lack of healthy bacteria to keep the Candida constrained, there are also so many possible suggestions for improving this condition. A healthy diet may be the simplest method for keeping the Candida from multiplying, starting with eating habits that: maintain the body’s natural pH balance, prevent fungus growth, promote healthy digestion, decrease the amount of toxic load, abstain from sugar, and increase natural foods that will provide essential nutrients. Supplementing the diet with probiotics (the healthy bacteria essential for proper functioning), essential oils, enzymes, herbs, and/or anti-fungals are other means of accomplishing a greater sense of health and well-being. Since all bodies are different, please talk to a qualified wellness counselor to establish a program that works with the individual person.
Monday, August 2, 2010
What is Arthritis?
Arthritis is the number one debilitating disorder in the United States that can affect people of all ages. There are over 40 million Americans living with arthritis (about 20% of the population); up to 80% of the population over the age of 50 suffer with this condition. This number is predicted to double in the next 20 years.
The term arthritis (joint inflammation) refers to over 100 different disorders. Arthritis affects the quality of life, making otherwise simple/everyday activities painful, difficult, or even impossible. Arthritis primarily affects joints and connective tissue, but can also affect blood vessels, kidneys, the immune system, skin, eyes, and the brain. Symptoms of arthritis include: degeneration of joint tissue, joint pain and extreme tenderness, joint swelling, muscular atrophy, bone loss, distortion of joints, joint stiffness and muscle contraction, overgrowth of bone with hard nodules, and the skin over affected joints may be swollen, red, and hot.
Osteoarthritis, the most common type of arthritis, is a “wear and tear” disorder that may occur in any joint that is overused. Rheumatoid arthritis is an autoimmune disease, in which the immune system creates an inflammatory response in and around the joints, resulting in an attack of the body’s natural tissue. Inflammation is a natural reaction of the body’s immune system used to repair disturbed tissue. Chronic inflammation is the body’s normal response that has been unable to shut itself off, resulting in the overproduction of free radicals, which worsens the inflammatory process. This inflammation causes the release of chemicals into the joint tissue that damage the cartilage, synovial membrane, and bone.
The joints are a complex system that includes two bones with ends covered in cartilage inside a joint capsule. The inner side of the capsule is the synovial membrane that excretes a lubricating fluid called synovial fluid to promote movement of the bones. Essentially, the bones are cushioned inside the joint capsule to prevent friction from the bones rubbing against each other. With time, abuse, and the lack of renewing nutrients, this cushioning deteriorates and the bones are allowed to rub together creating friction. This friction creates pain and discomfort, which can lead to joint stiffness. Joint stiffness might occur because the body is using other joints and muscles to compensate for the ones that bring pain; these painful joints are no longer used as frequently, and might become stiff.
Arthritis may be caused by a number of factors; the most familiar are injury, disease, and/or aging. Arthritis may be also be due to a complex of nutritional imbalances, free radical damage, body toxicity, hormonal imbalance, underlying predispositions in the body’s structural tissues, food allergies, leaky gut syndrome, candida overgrowth, genetic sensitivity, heightened mercury levels, stress, psychological distress, environmental toxicity, etc. Conventional medicines may include aspirin and anti-inflammatory drugs, both of which can have a side effect of joint deterioration. There is good evidence that diet and supplementation can help reduce inflammation, pain, and rebuild cartilage.
Healthy eating habits are imperative for preventing and/or reducing arthritis. Attempt to eat several small meals of: organic foods, whole unprocessed foods, raw or lightly cooked vegetables, lean protein, cultured foods, seaweeds, raw nuts & seeds, anti-inflammatory foods, anti-fungal foods, and super foods (a green drink, gogi berries, noni, acai, cacao, etc). Try to avoid sugar, hypoallergenic foods, sodium, processed foods, white flour, refined carbohydrates, polyunsaturated and saturated fats and oils, animal products (except oily fish), chocolate, caffeine, alcohol, and tobacco. Juicing is also helpful for providing the diet with the essential nutrients it needs for proper tissue re-growth. Black cherry juice can help clear uric acid from the body (acid in the joints can promote inflammation). Pineapple Juice is an excellent source of the enzyme bromelain, which can help reduce inflammation. Since the joints are 85-90% water, drinking water can help restore healthy joint tissue and relieve symptoms. Supplementing the diet with a whole food multi vitamin and mineral, antioxidants, vitamin C with bioflavonoids, MSM, glucosamine, chondroitin, essential fatty acids, herbs, homeopathics, enzymes, probiotics, essential oils, hyalauronic acid, and SAM-e may help rebuild joint tissue, reduce pain, decrease inflammation, and/or promote proper detoxification. Since all bodies are different, please talk to a qualified wellness counselor to establish a program that works with the individual person.
Exercise is crucial for arthritic sufferers because it can decrease total body weight (taking weight off painful joints), improve muscle strength, improve bone density, decrease pain, and increase joint mobility. Stretching, yoga, and water exercises have been found the most beneficial for people with arthritis. Many also wear magnet jewelry, because magnetic therapy can reduce inflammation by stimulating the body’s production of endorphins (pain-reducing chemicals).
The term arthritis (joint inflammation) refers to over 100 different disorders. Arthritis affects the quality of life, making otherwise simple/everyday activities painful, difficult, or even impossible. Arthritis primarily affects joints and connective tissue, but can also affect blood vessels, kidneys, the immune system, skin, eyes, and the brain. Symptoms of arthritis include: degeneration of joint tissue, joint pain and extreme tenderness, joint swelling, muscular atrophy, bone loss, distortion of joints, joint stiffness and muscle contraction, overgrowth of bone with hard nodules, and the skin over affected joints may be swollen, red, and hot.
Osteoarthritis, the most common type of arthritis, is a “wear and tear” disorder that may occur in any joint that is overused. Rheumatoid arthritis is an autoimmune disease, in which the immune system creates an inflammatory response in and around the joints, resulting in an attack of the body’s natural tissue. Inflammation is a natural reaction of the body’s immune system used to repair disturbed tissue. Chronic inflammation is the body’s normal response that has been unable to shut itself off, resulting in the overproduction of free radicals, which worsens the inflammatory process. This inflammation causes the release of chemicals into the joint tissue that damage the cartilage, synovial membrane, and bone.
The joints are a complex system that includes two bones with ends covered in cartilage inside a joint capsule. The inner side of the capsule is the synovial membrane that excretes a lubricating fluid called synovial fluid to promote movement of the bones. Essentially, the bones are cushioned inside the joint capsule to prevent friction from the bones rubbing against each other. With time, abuse, and the lack of renewing nutrients, this cushioning deteriorates and the bones are allowed to rub together creating friction. This friction creates pain and discomfort, which can lead to joint stiffness. Joint stiffness might occur because the body is using other joints and muscles to compensate for the ones that bring pain; these painful joints are no longer used as frequently, and might become stiff.
Arthritis may be caused by a number of factors; the most familiar are injury, disease, and/or aging. Arthritis may be also be due to a complex of nutritional imbalances, free radical damage, body toxicity, hormonal imbalance, underlying predispositions in the body’s structural tissues, food allergies, leaky gut syndrome, candida overgrowth, genetic sensitivity, heightened mercury levels, stress, psychological distress, environmental toxicity, etc. Conventional medicines may include aspirin and anti-inflammatory drugs, both of which can have a side effect of joint deterioration. There is good evidence that diet and supplementation can help reduce inflammation, pain, and rebuild cartilage.
Healthy eating habits are imperative for preventing and/or reducing arthritis. Attempt to eat several small meals of: organic foods, whole unprocessed foods, raw or lightly cooked vegetables, lean protein, cultured foods, seaweeds, raw nuts & seeds, anti-inflammatory foods, anti-fungal foods, and super foods (a green drink, gogi berries, noni, acai, cacao, etc). Try to avoid sugar, hypoallergenic foods, sodium, processed foods, white flour, refined carbohydrates, polyunsaturated and saturated fats and oils, animal products (except oily fish), chocolate, caffeine, alcohol, and tobacco. Juicing is also helpful for providing the diet with the essential nutrients it needs for proper tissue re-growth. Black cherry juice can help clear uric acid from the body (acid in the joints can promote inflammation). Pineapple Juice is an excellent source of the enzyme bromelain, which can help reduce inflammation. Since the joints are 85-90% water, drinking water can help restore healthy joint tissue and relieve symptoms. Supplementing the diet with a whole food multi vitamin and mineral, antioxidants, vitamin C with bioflavonoids, MSM, glucosamine, chondroitin, essential fatty acids, herbs, homeopathics, enzymes, probiotics, essential oils, hyalauronic acid, and SAM-e may help rebuild joint tissue, reduce pain, decrease inflammation, and/or promote proper detoxification. Since all bodies are different, please talk to a qualified wellness counselor to establish a program that works with the individual person.
Exercise is crucial for arthritic sufferers because it can decrease total body weight (taking weight off painful joints), improve muscle strength, improve bone density, decrease pain, and increase joint mobility. Stretching, yoga, and water exercises have been found the most beneficial for people with arthritis. Many also wear magnet jewelry, because magnetic therapy can reduce inflammation by stimulating the body’s production of endorphins (pain-reducing chemicals).
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