Check out my new article on LIVEstrong.com! Nutritional benefits of soy protein! I recently joined the LIVEstrong team as a freelance writer. There will be more articles to come! Do you have anything specific you want me to write about? Let me know!
Tuesday, September 28, 2010
Friday, September 17, 2010
Calcium and Women's Health
Calcium is the most abundant mineral in the human body and a very important one. Calcium is required for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system. It is also responsible for the development and health of teeth and bones and protects the body from bone loss as we age. As we get older, bone breakdown exceeds formation resulting in bone loss that increases the risk of osteoporosis over time. In women, the rate of bone loss speeds up after menopause when estrogen levels fall.
Women are more prone to bone loss than men. That is why bone health should be addressed when girls are in the late teens. The U.S. Department of Agriculture states the Adequate Intake of Calcium for Girls ages 15-18 years should be 1,300mg. Women who are premenopausal need 1,000mg of calcium a day from food and supplements to maintain healthy bones. Dairy products are a great source of calcium. One cup of milk alone contains 315 mg! That is almost one third of the adequate intake! For vegetarians, vegans, or people with dairy allergies, Calcium can be obtained from non-dairy sources.
Good non-dairy Calcium sources:
- Spinach
- Broccoli
- Kale
- Turnip greens
- Mustard greens
- Soy milk
- Pink salmon
- Oysters
- Dried beans
- Peanuts
Calcium absorption can be maximized by taking a supplement that contains Vitamin D and Magnesium. Calcium absorption decreases as the Calcium content of a meal increases, so it is recommended that people consume only 500 mg or less per serving. It does not matter what time of day the supplement is taken but some people experience heart burn or upset stomach when taken at night.
Here are some tips to maintain healthy bones:
· Exercise. Include weightlifting and yoga in your workout regimen.
· Eat a well-balanced diet with at least 1,000 mg of calcium a day.
· Do not smoke. Smoking increases your risk of osteoporosis.
Wednesday, September 1, 2010
Forgo the End of Summer Blues!
It is September and the end of summer is fast approaching! Don't let this get you down. You may be waving goodbye to summer but that does not mean you have to wave goodbye to fun outdoor activities! The beaches will be closing but there are still plenty of fun things to do outside to keep you and your family active! All you need to do is use your imagination and think outside the box!
Here is a list of some fun things to add to your to do list:
- Apple or Pumpkin picking -- it is fast becoming that time of year to visit your local orchards to pick apples, pumpkins and a variety of squash. The yummy fruits and vegetables can be used to cook up a wonderful dinner or healthy dessert!
- Most local newpapers list upcoming events. Check to see if there is a fair or walk/run for charity in the area. There are a lot of these types of events that take place in the fall. Also check out local museums and aquariums to see what interesting exhibits they have for the fall. It can be a great weekend activity to with the family or loved ones and get you all outside!
- Go for a scenic walk in the park or local nature reserve. In September the temperature starts to cool down and makes it a little more comfortable to spend the day outside enjoying mother nature.
- Wine tasting at a local vineyard is always a fun thing to do with friends or significant other. When wine tasting, you don't have to actually drink a lot of wine. You are given samples to taste and a sample is just enough to wet your palate. You don't have to worry about calories adding up. This is a great way to try something new and you might learn something new while you are at it!
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