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How to Get the Calcium We Need

Adults who shrug off their calcium needs miss out on protective benefits — against broken bones, heart attacks, and cancer.

Calcium, the body’s most abundant mineral, plays a critical role in bone health, but it does much more than that. Calcium permits cells to divide, regulates muscle contraction and relaxation, keeps the heart beating and the brain working, plays an important role in the movement of protein and nutrients inside cells, helps control blood pressure, and is essential for blood clotting. Calcium also seems to protect against heart attacks and certain types of cancers.

“We evolved from the ocean, and the ocean is a high-calcium bath,” says Michael Holick, M.D., Ph.D., professor of medicine, dermatology, and physiology at Boston University Medical Center. “Living organisms used calcium for all types of purposes because it was readily available. But now that we’re on land, the lack of calcium in our environment poses a serious risk.”

The body maintains its blood calcium level at any expense, Holick says. So if you’re not absorbing enough calcium from what you eat to satisfy your body’s requirement, you’ll steal it from your bones.

In effect, the body uses its bones as a calcium bank. “It constantly takes calcium from the bone and supplies it to the blood to make sure that all of these essential functions can continue,” explains Bernard P. Halloran, Ph.D., professor of medicine at the University of California San Francisco.

When you eat a piece of cheese, drink a glass of milk, or take a calcium supplement, the calcium is digested in the intestine, where vitamin D stimulates its absorption. It then travels through the body in your blood, where it. s constantly deposited and withdrawn from bone. “It’s as if we put a thousand dollars worth of calcium into the bone each day and remove a thousand dollars worth each day,” says Halloran. “The bone stays in a steady state, but a amount of calcium goes in and out of it.” This ensures that the body always has a source of calcium when it needs it..…click & see

We are Never Too Old
Many adults shrug off the need for adequate calcium and feel it’s not necessary since they’re no longer building bone, a process that ends at about age 30. “But if you continue to consume an inadequate amount of calcium, you’ll gradually erode your skeleton to the point where, one morning, you’ll break a bone when you get out of bed,” warns Halloran.

According to one researcher, if adults simply added one more glass of milk and a cup of yogurt a day, and either walked or participated in some other form of weight-bearing exercise for 30 minutes a day, they could substantially reduce the incidence of broken bones resulting from osteoporosis.

Because vitamin D plays a role in the body’s absorption of calcium, consuming a sufficient amount is also crucially important and simple. Milk has been fortified with vitamin D, so if you drink milk you’re getting enough. And, since your body makes vitamin D when exposed to the sun’s rays, 15 to 30 minutes of sunlight on your face and hands two to three times a week will take care of it. If you don’t drink milk and the weather is gloomy, take a multivitamin that includes vitamin D. But never use supplements of this single vitamin unless your doctor recommends them; too much vitamin D can be toxic.

Good Sources of Calcium
Although the optimal amount of calcium isn’t known, “enough” according to the Food and Nutrition Board of the National Academy of Sciences. Institute of Medicine, is 1,200 milligrams (mg) a day for adults over 50. The most readily available form of calcium is in dairy products.

But  we can get calcium from many other foods as well. Tofu, if prepared with calcium sulfate, is an outstanding source. Just one-quarter of a block gives you a substantial 553 mg. Don’t like tofu? Try whizzing it in a blender with some milk or juice, fresh fruit, and a bit of honey to make a nourishing and delicious smoothie. Leafy green vegetables, calcium-fortified fruit juices, canned sardines, and canned salmon with bones are all good sources. Even carrots and green peas contain calcium. To up your consumption of calcium in a way you won’t even notice, add dry milk to soups or sauces. Just one-quarter cup of dry milk provides 375 mg of calcium.

Debunking Myths
“Milk is a poor source.” Some people believe that drinking milk is not a good way to get calcium because the protein in it carries away the calcium in urine. “Here’s the story,” says Holick. “The body metabolizes the sulfur amino acids in protein and releases sulfuric acid. And that acid, which is excreted in urine, takes calcium along with it.” So it does have a marginal effect on bones. However, if you get enough calcium in your diet, you can more than offset any loss.

“Coffee saps calcium.” A while back, reports warned that drinking caffeinated coffee would leach calcium from bones. “But a nicely done study shows that the amount of calcium in the milk you put into your coffee is enough to make up for the minuscule amount of calcium lost,” Holick says.

“Calcium causes kidney stones.” In the past, people whose risk of kidney stones was high were told to limit the amount of calcium they ate because the stones are made from calcium salts. But current thinking has it that calcium from food actually decreases the risk of kidney stones.

The most important message about calcium is also the simplest: Make sure you get an adequate amount. You don’t have to count milligrams with every bite, but learn which foods are rich in calcium and make them a regular part of your diet. And, to guarantee that the calcium you eat becomes available to your body, get sufficient vitamin D, via the sun or in a multivitamin tablet.

How much calcium is in … ?
Both men and women over age 50 should be eating 1,200 mg of calcium a day. The chart below shows the calcium content of some common foods:-

Food………………….Amount…………………..Calcium
Yogurt..…………………….1 8-oz container……………….. 400
Low-fat milk..…………1 8-oz.glass………………………… 300 mg
Calcium-fortified juice…1 8-oz.glass………………….300 mg
Swiss cheese..…………1 1-oz.slice…………………………… 270 mg
Sardines with bones.……3 oz……………………………….200 mg
Broccoli….……………….1 cup………………………………………75 mg
Green beans.…………..1 cup………………………………………60 mg
Orange………………..1pce…………………………………………….50 mg

From New Choices (Reader’s Digest)

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Positive thinking

Hearing The One Voice

Taking Counsel In A Circle
When we sit in a circle together and share our thoughts and feelings, we participate in a powerful, unifying practice whose origins stem from the very beginning of human time. All early cultures practiced some form of this ritual, which gives each individual in the group a voice, and at the same time reveals the one voice, and the ultimate unity, of the group. This profound and simple way of talking and listening has experienced a modern rebirth in counseling, social work, and spirituality.

Most circles benefit from the presence of a leader who opens the circle by calling in angels, spirit guides, and ancestors-beings of light who will be present with those taking counsel. The leader may announce a theme for the circle, or one may simply evolve from the unstructured expressions of each participant. The circle continues for as long as feels right, at which point the leader may summarize what has been said, perhaps leading everyone in a moment of silence before the circle disbands. One of the most powerful components of this work is the talking stick, which can be any object-a crystal, a flower, or a candle-that is passed around the circle from person to person. The person holding the object speaks until he has fully expressed his feelings, and no one else interjects, interrupts, or even responds until they are holding the stick. This enables people who have a hard time speaking out to express long buried feelings and points of view. This is powerful because in a! community it is often what is not said or acknowledged that causes the most pain and suffering.

The circle, which contains no hard edges or angles, is the ideal container for these difficult truths. As we hear the many perspectives the subject at hand inspires, we begin to see that our individual truth is just one of many. Our own hard edges begin to soften as the circle flows from one person to the next, and each wave of words cleanses us of one more layer of mental and emotional armor, freeing us to be closer to the people around us. Try using counsel during your next family meeting, school class, or any setting where you feel a centering communication method is needed.

Source:Daily Om

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Featured

Living with Vision Loss > Getting Around

Not all people considered blind use a long white cane or dog guide. People who are visually impaired and do not use long canes or dog guides often rely on their remaining sight and auditory and tactile cues in their surroundings for orientation and travel.

How Can You Make It Easier To Move Around Your Home?..

1. Replace worn carpeting, and remove area rugs. Move electrical cords away from walkways.

2. Use nonskid products to clean and polish floors.

3. Use contrasting colors to make doors and stairs easier to see.

4.Move furniture out of the main traffic areas in your home, and keep desk chairs and table chairs pushed in.

5.Keep cabinet, closet, and room doors fully open or fully closed—not half open.
Make sure that lighting in hallways and stairwells is bright and even.

6.Use railings when climbing stairs.
7.Make it easy to locate electrical outlets and light switches, oven dials, hot pads, and doorknobs by using color contrasts.
Are You Concerned About Traveling Safely Outside Of Your Home?

Wear comfortable and supportive shoes.
Plan your route before you go. Identify landmarks that are easy for you to detect and use them as reference points.
Cross streets only at crosswalks. If you are uncertain about when it is safe to cross, don’t hesitate to ask for help.
When walking with another person, it may be helpful to hold onto his or her arm slightly above the elbow and walk about a half step behind. This will allow the person to guide you comfortably.

Dog Guides:……..CLICK & SEE

Dog guides are carefully trained service animals used as travel tools by people who are blind.

Dog guides and their masters undergo rigorous training to work safely and effectively as a team.
People who are blind are responsible for the health and well being of their dog guides at all times.
Dog guides should always be kept under control by their masters.
Dog guide users are trained to relieve their dogs regularly and to clean up after their dogs.
Dog guides work most effectively with persons who have very little vision. It is likely that most of the dog guide users you will meet are totally blind.
Dog guides move only in response to directions from their masters. They disobey commands only to avoid danger.
Concentration is essential when a person travels with a dog guide. Petting, feeding, or distracting a dog guide disrupts concentration and can cause serious danger.
Public and private organizations are required to admit dog guides and all service animals into their facilities.

Long Canes..…...CLICK & SEE

Some long canes are made of a single piece of metal, fiberglass, or similar lightweight conductive material. Other canes can fold or collapse like a telescope. Not all long canes are white; some are silver-grey.
People who are blind learn how to use and store their canes safely. It is their responsibility to do so at all times.
To assist a person using a long cane, always announce your presence and ask if your assistance is needed before reaching to help.
When guiding a person who uses a long cane, do not interfere with the arm used to hold the cane.
Always inform a person who is blind where you have stored his or her cane if it is necessary for you to take it for even a brief period of time.

Accessible Mass Transit.……..CLICK & SEE

Why Is Access to Mass Transit Important for People Who Are Blind or Visually Impaired?

Public transportation is a major key to independence, productivity, and community participation for people who are blind or severely visually impaired–most of whom are not able to drive a motor vehicle because of their visual impairment. Mass transit services such as buses, trains, or special paratransit vans are frequently the only options blind or visually impaired people have for traveling independently to school, work, health care facilities, shopping centers, and a host of other places in the community.
What Do People Who Are Blind or Visually Impaired Need to Access and Use Mass Transit?
People who are blind or visually impaired need to gather information about their physical surroundings and about the visible information that appears at transit stops, terminals, on transit vehicles, schedules, maps, and directories in order to use mass transit safely and effectively. Because of the visual nature of most transit information, people who are blind, severely visually impaired, or who have poor sight cannot use readily the wealth of information provided in mass transit environments for general information, wayfinding, and safety. For people who are blind or visually impaired, this visible information can be a barrier to using mass transit   barrier that can be addressed by providing information in ways that blind or visually impaired people can use.
What Kinds of Transit Information Present Barriers to People Who Are Blind or Visually Impaired?
*Route, timetable, fare, and customer service brochures available only in print formats.
* Print or graphic messages on signs, monitors, or maps displayed in transit terminals, on transit vehicles, and inside transit vehicles.
*Bus stop locations that are not clearly marked, and bus stops whose placement varies within a transit system, that is, some bus stops are placed just before the corner, some are mid-block, and others are just beyond the corner.
*Ticket vending machines that have only visible or touch screen operation controls.
Safety or hazard signs and warnings that are only visibly displayed.

What Is Being Done to Improve Transit Accessibility for People Who Are Blind or Visually Impaired?
In 1990 the Americans with Disabilities Act (ADA) became law. This broad civil rights act bans discrimination on the basis of disability in employment, transportation, public services, public accommodations, and telecommunications in the public and private sectors. The U.S. Department of Transportation and the U.S. Department of Justice have issued regulations implementing the ADA’s requirements for public and private transportation vehicles, facilities, and services. The ADA transit regulations are complex, addressing a wide range of areas including the design of transportation vehicles and facilities, paratransit services, training of transit staff, compliance requirements and timeframes, and a host of broad reaching issues.

It is important to note that transit agencies have unique obligations under the ADA as well as concurrent obligations under state and local statutes and codes. Transit agencies are advised to consult legal counsel for meeting Federal, state, and local requirements. The information contained in this fact sheet is not intended to address in whole or in part the obligations of transit agencies with regard to the ADA and other Federal, state, and local requirements. The Department of Transportation regulations for publicly operated mass transit are found in the Code of Federal Regulations (49 CFR Parts 27, 37, 38).

In general terms, the ADA requires transportation systems to remove barriers to mass transit for persons who are blind or visually impaired, primarily by making visible information accessible and usable. The following list illustrates some of the ways that transit systems have begun to do so:

Providing large-print, high-contrast, and non-glare informational signs in terminals, at bus stops, and on transit vehicles.
Placing braille and tactile information regarding available service at consistent locations near the entrances to and within transit stations.
Installing a tactile domed high-contrast warning surface along platform edges.
Making stop announcements inside transit vehicles at main points along a bus or train route.
Providing external speakers that announce vehicle identification information.
Providing ticket vending machines with braille and large-print markings, or audible output devices.
Training transit personnel to meet the specific needs of persons with visual impairments who use public transportation.

What Does Innovation and Technology Hold in Store for Transit Accessibility?
In the years since the passage of the ADA, rapidly evolving technology has led to innovations that promise to enhance transit accessibility for people who are blind or visually impaired. Computer screen interfaces are being developed that read aloud information displayed on video screen monitors, information kiosks with tactile maps that “talk” to those who seek information about the location of key places in transit stations, multimedia interactive software allows users to query a map to plan routes, and global positioning satellite (GPS) technology enables people to use a portable computer to monitor their progress as they travel from place to place.

This same GPS technology can be used to drive automatic digitized stop announcements and can be linked to external bus speakers that will announce vehicle identification information to those waiting at vehicle stops. And, infra-red signals and radio transmitters can be programmed to broadcast the visual messages displayed on print signs so signs can then be “heard” by people who use special voice output receivers.

Source   :/www.afb.org

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Healthy Tips

Fruits, Vegetables May Be Your Best Defense Against Pancreatic Cancer

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Cancer of the pancreas is one of the most deadly types of cancer in the U.S., killing an estimated 300,000 Americans each year. Little is known about the primary cause of pancreatic cancer; even less is known about how to prevent it. A recent study suggests that increasing consumption of certain fruits and vegetables may the best way of reducing a person’s risk of pancreatic cancer, and that the more fruits and vegetables a person eats, the lower the risk of contracting the disease…….click & see

The study looked at the eating habits of more than 2,200 people over a 4-year period. Included in the study group were 532 people who had already been diagnosed with pancreatic cancer.
Analysis of the eating habits showed that consuming at least five servings per day of “protective” vegetables was associated with a 55 percent reduced risk of pancreatic cancer, compared with eating two servings or less daily. High consumption of “protective” fruit and fruit juices, meanwhile, reduced the risk of pancreatic cancer by 28 percent. Onions; beans; garlic; carrots; yams; sweet potatoes; corn; dark, leafy vegetables; cruciferous vegetables; citrus fruits; and fruit juices were the items considered to provide the best protection against pancreatic cancer.

Increasing fruit and vegetable intake is typically recommended to help in the prevention of chronic diseases such as diabetes, hypertension and obesity. The results of this study suggest that pancreatic cancer is the latest disease that can be added to that list. So, what are you waiting for? Go eat some fruits and veggies!

For more information, you may visit: http://www.chiroweb.com/find/archives/nutrition.

Chan JM, Wang F, Holly E. Vegetable and fruit intake and pancreatic cancer in a population-based case-control study in the San Francisco Bay area. Cancer Epidemiology Biomarkers and Prevention, Sep. 2005;14:2093-2097.

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News on Health & Science

Study links heartburn drugs to broken hip

Taking such popular heartburn drugs as Nexium, Prevacid or Prilosec for a year or more can raise the risk of a broken hip markedly in people over 50, a large study in Britain found.

The study raises questions about the safety of some of the most widely used and heavily promoted prescription drugs on the market, taken by millions of people.

The researchers speculated that when the drugs reduce acid in the stomach, they also make it more difficult for the body to absorb bone-building calcium. That can lead to weaker bones and fractures.

Hip fractures in the elderly often lead to life-threatening complications. As a result, doctors should make sure patients have good reason to stay on heartburn drugs long term, said study co-author Yu-Xiao Yang of the University of Pennsylvania School of Medicine.

“The general perception is they are relatively harmless,” Yang said. “They often are used without a clear or justified indication for the treatment.”

Source:The Times Of India

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