Don't turn your back on calcium continue…

You may even be at greater risk if you consider the other factors that contribute to osteoporosis:

• The decline in oestrogen. Up to half of women over the age of 45 have some degree of type 1 osteoporosis (bone loss is most profound during the first decade after menopause).
• Smoking. It suppresses the activity of the osteoblasts (the bone-building cells) and also causes changes in oestrogen metabolism in women, resulting in an earlier menopause.
• Being thin and/or fine-boned.
• Excessive use of alcohol. This reduces calcium absorption and damages liver and bone cells.
• Avery high intake of protein increases the amount of calcium lost by the body. Veganism. Avoiding all animal products means avoiding some of the richest sources of calcium.
• Lack of exercise. Physical inactivity or prolonged bed rest are associated with the loss of bone density. Astronauts experience noticeable bone loss when in space, due to the effects of weightlessness.
• Excessive, long-term use of salt, in addition to being bad for your health in general, leads to increased calcium loss from your bones.
• Pregnancy and lactation. If there is insufficient calcium in your diet while you are pregnant or breasffeeding, calcium will be drawn from your bones and teeth to provide for the growth of the baby.
• Little or no exposure to the sun. Housebound people, elderly folk and office workers often don't enjoy enough sunlight to assist their skins in the manufacture of vitamin D, which is needed for the absorption of calcium from the gastro-intestinal tract.
• Unbalanced diets. Not only quick-fix slimming diets are low in nutrients. Our average, modern-day diets often lead to an insufficient intake of nutrients. Although you might be taking in sufficient calcium-rich foods (like cheese!), you might be taking in too little of the other bone-fortifying nutrients such as vitamin D, magnesium (soy, dried beans, nuts), zinc (chicken heart and liver, beef liver, lamb), copper, manganese and boron, found in a large variety of other foods.
• Genetic inheritance accounts for 80% of the variance in peak bone mass. Blacks have a higher bone mass than whites and Asians, and men have a higher bone density than women. A strong family history is a risk factor for osteoporosis - daughters of women with osteoporosis have been shown to have lower-than-expected bone density.
• Certain health conditions such as diabetes, rheumatoid arthritis, Cushing's syndrome, amenorrhoea resulting from anorexia nervosa and/or excessive exercise, gastrectomy, immobilising diseases, male hypogonadism (low testosterone levels), chronic liver disease or malabsorption.
• Consumption of large amounts of black coffee over a long period of time.
• Hyperthyroidism and over-treatment with thyroxin.
• The prolonged use of drugs such as corticosteroids (cortisone).

What is the role of calcium in theJody?

Everyone knows that calcium is required for healthy bones and teeth, but most people believe that calcium is only important in childhood. Wrong! There is a need for calcium throughout one's life in order to build and maintain calcium levels in bone.

Calcium acts as a metabolic regulator. Changes in the level of calcium within the cell result in the switching on and off of the processes of muscle contraction and nerve excitation.

Calcium is also involved as a co-factor in many enzyme processes. It is needed in cell division, the immune system and is also required in order for blood to clot.

More recently there has been some evidence to suggest that calcium has a positive role to play in maintaining a healthy blood pressure.

Clearly, calcium is an essential nutrient and a major role player in our general wellbeing; good health being an essential prerequisite for shedding weight successfully and permanently.

Dietary sources of calcium

The major foods in the diet that contain calcium, include milk, cheese, yoghurt, white bread, white flour, and green vegetables. The absorption of calcium by the body is dependent on many factors, including the form of calcium in the food. The best sources of available calcium are dairy foods. Green vegetables and whole grain cereals contain phytates that bind calcium and prevent absorption.

A balanced diet is important for the provision of calcium and other bone fortifying nutrients throughout your life.

Don't turn your back on calcium

One of the most dangerous elements of the many low-kilojoule diets is thatthey restrict the intake of fats, and in so doing they restrict the intake of the essential nutrients we find in foods such as sesame seeds, oily fish and cheese. The main danger lies in the elimination of one of the major forces in the nutritional and health stakes, namely calcium. This mineral is a key player in the nutritional symphony and of specific interest to dieters is its ability to act as a metabolic regulator. An insufficient intake of calcium could lead to a number of nutrient imbalances, which could very well also be what has been hampering your weight loss efforts.

But by far the most serious disease resulting from a calcium deficiency is osteoporosis. The origin of this disease usually lies in a continual low intake of calcium. Because the body requires calcium for a number of important functions, it eventually starts helping itself to your calcium reserves, namely the calcium in your bones and teeth. Over a period of time bone mass is lost and the bones deteriorate and become soft and brittle.

Along with coronary heart disease, osteoporosis ranks as one of the most debilitating diseases of our time. The statistics in the UK speak for themselves: with 1 in every 3 women and 1 in 12 men affected, this is a major health problem. And indications are that these statistics apply throughout the western world.

It is often referred to as the silent epidemic, because of the way in which it strikes without warning - you don't know that you have it until you have a wake-up call in the form of a serious fracture.

This disease is on the increase at an alarming rate. In the UK for instance, hip fractures have increased from around 10 000 per year in the 1960s to 60 000 in the 1990s, resulting in 40 premature deaths per day. Spinal fractures and injuries are also on the increase. It is estimated that 50% of people over the age of 85 suffer from the disease.

Osteoporosis is a disease in which bones lose calcium and other minerals. There are two forms of this disease: type 1, the most common, which occurs in postmenopausal women or younger women whose ovaries have been removed; and type 2 - or senile osteoporosis - which develops in both men and women, usually after the age of 75.

Osteoporosis is a most debilitating, painful disease with symptoms that start rather insidiously with mild back pain, which worsens dramatically as the vertebrae become more and more compressed. This is caused by tiny crush fractures. Compression of the spinal column also leads to height loss and an ungainly deformity commonly known as the 'dowager's hump'. Because of this deformity, chronic muscle pains are often experienced. Wrist and hip fractures are common. Serious sufferers could literally fracture a rib from a simple action such as coughing! Most often the frequent multiple fractures are extremely painful. Standard x-rays may only detect the disease after 25 - 40% of the calcium in the bones have been lost.

Osteoporosis has been defined as low bone mass and a deterioration in the honeycomb structure of the bone, resulting in increased fragility and a greater risk of bone fracture. Any bone could fracture, but the forearms, hips, spine and ribs are most likely to.

You may ask what on earth this has to do with you. Well, if you are a dieter, it has a lot to do with you. Dieters tend to avoid calcium-rich foods - those very foods needed for the prevention of this disease, And believe me, if you knew how much calcium you may be losing without even realising it, and if you knew how painful osteoporosis is, you would immediately address this area of your nutritional balance.

Lifestyle changes to improve bone mass

There are a few simple and sensible guidelines that will contribute greatly towards improving your bone density.

1. Diet and supplementation

It is essential to follow a varied, balanced diet, rich in calcium and other bone fortifying nutrients. To further ensure the regular, adequate intake of calcium and other bone fortifying nutrients, an excellent supplement such as Caltrate Plus is recommended.

Calcium is of the utmost importance during childhood and adolescence, as this is when bone growth occurs and when the majority of calcium is laid down in the bones. It is particularly important during the pubertal growth spurt when large amounts of calcium are normally deposited in bone. Research shows however, that many female teenagers follow a diet low in calcium. For parents this is the time to encourage your children to enjoy a varied, balanced diet containing calcium- rich foods, as well as to consider supplementation with Caltrate Plus, which will lay the foundation for good bone mass and density later in life. Zinc is also important at this age, because it is essential for bone growth.

2. Exercise

Taking regular, weight-bearing exercises is of the utmost importance. Walking for an hour, three to four times per week with light weights strapped to your ankles and wrists, will greatly improve your bone mass. Other good exercises are jogging, jumping, skipping, dancing and a variety of team sports. Exercise must be done regularly or there will be no benefits.

Studies show clearly that bone mass is greater in young adults who have exercised regularly than in less active individuals. This is particularly noticeable when comparing the bone densities of the wrists of young tennis players. The density of the main playing arm wrist is much higher than that of the other wrist.

3. Reduce alcohol intake

Having more than 8 tots per week decreases bone formation and increases the risk of falling, a practical hazard for any person who likes having more than a pint! Premenopausal women are particularly vulnerable to bone loss through excessive alcohol consumption. Besides, it dehydrates your skin, causing premature wrinkling and all those empty kilojoules don't help your waistline one iota.

Quit smoking Not only for the sake of your bone health, but also for your health in general.

Hormone replacement therapy

Osteoporosis often occurs because of the loss of oestrogen at the onset of menopause, resulting in an enhanced loss of bone minerals. Maintaining an adequate intake of calcium at this time is important to minimise bone loss.

Hormone replacement therapy (HRT) is designed to replace oestrogen, thereby alleviating many of the symptoms (both short-and long-term) associated with menopause. HRT has been shown to increase bone density and reduce the risk of bone fracture by 50% in postmenopausal women.

Although bone loss slows down after menopause, it is still important to follow a diet high in calcium, Most of the research has shown very positive benefits from an increased calcium and vitamin D intake during this time of life. In fact, research clearly shows that a high calcium intake enhances the positive effect of HRT on bone. In other words, it appears that HRT works better to prevent osteoporosis in combination with a high calcium intake.

However, HRT has been associated with a small increased risk of breast and vaginal cancer and for this reason may be contra-indicated in some women.

The fact still remains that with or without HRT, calcium is essential in the prevention of osteoporosis,

Is supplementation essential?

No, but it is highly advisable. With a disease as debilitating and as insidious as osteoporosis, there is no sense in taking any chances. Besides, insufficient intake of calcium is one of the reasons for the disease. You could be absorbing sufficient levels of calcium through your food, but you might also be suffering from any of the other ailments mentioned above, you might be on calcium leeching medication or be a smoker, drinker, be inactive or seldom see the sun. These are all factors that influence your calcium usage, absorption and requirements.

Play it safe. Supplement your diet with calcium.

The best way of supplementing thediet with calcium

Not all supplements are the same. Some contain lower levels of elemental calcium and do not contain any Vitamin D, which is essential for the effective absorption of calcium. Any form of calcium should be translated into elemental calcium content, as this indicates the calcium available for absorption by the body. Calcium carbonate, for instance, contains much more elemental calcium than calcium gluconate.

Caltrate Plus (containing 600 mg of elemental calcium) is available in delicious chewable fruit flavours or in tablet form, suitable for diabetics. The solid tablet contains no sugar, lactose or salt and is free of preservatives. Caltrate Plus also contains all the other essential bone-friendly nutrients such as Vitamin D, magnesium, zinc, copper, manganese and boron, to ensure optimum bone health. It is nature's most concentrated form of calcium, providing you with 75% of your recommended daily intake.

Healthy Dietary Food Portion Serving Sizes Guides (Meat, beans, Fat & Sugar)

Third Floor: Animal foods and products

Moving up the pyramid, you find foods that come mostly from animals - the Dairy group and the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts group. Foods from this level contribute important nutrients, such as protein, calcium, iron, and zinc.

Meat and meat alternates (2 to 3 servings equivalent to a total of ounces)

Two to 3 ounces of meat, poultry, or fish (about the size of your palm) is an adequate amount of protein for a meal. Choose the select grades of beef, veal, and lamb to make sure that you get the least-marbled meats. Also, opt for lean cuts of meat, such as those from the round, loin, or leg (beef sirloin, ground round, or top round; pork tenderloin or loin chop; or leg of lamb). Select lean and extra-lean ground beef. Unless you're eating fat-free cold cuts, be extra cautious in the deli; many have more fat than lean meat per slice. Most fish are naturally lean.

In the USDA view of the food world, meats, beans, nuts, and eggs are ganged together. They all do have higher amounts of protein than other foods in the pyramid, but that's where critics say the similarities end. Red meat has been associated with increased cancer risk, and some other meat, such as cold cuts, are particularly high in fat. New scientific evidence shows that nuts have vitamin E and beans have fiber that makes them more unique, not similar to meat. Plus, the fat in fish trumps the fat in red meat and chicken.

Cruciferous vegetables

Cruciferous vegetables – bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, collards, kohlrabi, mustard greens, radishes, rutabaga, turnip, and watercress - are the cancer-fighters from the garden. They're called cruciferous, because their flowers or buds form a cross. Besides helping to protect against colon and rectal cancer, they're also good sources of calcium, iron, and folate.

When meat is your protein of choice, trim all visible fat before cooking and remove the skin from poultry before eating. And use lower-fat cooking methods, such as roasting, broiling, and grilling instead of frying, sauteing, or panfrying. Have fish a minimum of one day a week, and make at least one meal meatless. Dried beans and peas (legumes) are a good substitute for meat in this group.

Check out these options to meet your protein needs:

Meats (each counts as 1 serving):

i. 2 to 3 ounces cooked lean beef, pork, veal, or lamb without bone

ii. 2 to 3 ounces cooked poultry without skin or bone

iii. 2 to 3 ounces cooked fish without bone

iv. 2 to 3 ounces drained, canned fish

v. Meat alternates (each counts as 1 ounce, about 1/3 serving):

vi. 1 egg (yolk and white) or 2 egg whites

vii. 1/2 cup cooked dry beans (if not counted as vegetable)

viii. 2 tablespoons peanut butter

ix. 1/4 cup seeds, such as sunflower or pumpkin seeds

x. 1/3 cup nuts, such as walnuts, pecans, or peanuts

xi. 1/2 cup baked beans

xii. 1/2 cup tofu

xiii. Meat and fish products (each counts as 1 ounce, about 1/3 serving):

xiv. 1 ounce lean ham or Canadian bacon

xv. 11/2 frankfurters (10 per pound)

xvi. 1 frankfurter (8 per pound)

xvii. 1/4 cup drained canned salmon or tuna 1/3 cup drained canned clams or crabmeat

xviii. 4 Pacific oysters or 11 Atlantic oysters

xix. 6 medium shrimp

xx. 1/4 cup drained canned lobster or shrimp

Dairy products (2 to 3 servings)

The Milk, Yogurt, and Cheese group shares the third tier of the pyramid with the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts group. Like foods in the meat group, dairy foods are a good source of protein. They're also some of the best sources of calcium and contribute vitamins A and D to your diet as well.

A word of caution: Dairy foods can be very high in fat, so reach for fat-free, lowfat, part-skim, or reduced-fat cheeses, ice cream, frozen yogurt, ice milk, and fluid milk products when you're watching your weight. If dairy products aren't your cup of tea, so to speak, make sure you're getting enough calcium by eating more dark leafy greens. A supplement may also add to your daily requirement. But keep in mind, recent evidence shows that dairy products can actually help you lose weight. There have been many studies that prove it. One intriguing body of work done at the University of Tennessee and published in the medical journal Lipids in February 2002 concluded that increasing dietary sources of calcium, especially from dairy products, reduced body fat even without calorie restriction and accelerated weight loss when calories were cut.

If you're lactose intolerant and can't eat dairy products without becoming ill, consider milk that has been treated to reduce the amount of lactose in it. You can find several brands on the market that are worth a try.

Dairy delicious ways to get calcium and protein in your diet include the following:

i. 1 cup milk or buttermilk

ii. 1 cup yogurt

iii. 11/2 ounces natural cheese

iv. 2 ounces processed cheese

v. 2 cups cottage cheese (it's lower in calcium than most other cheeses)

vi. 1/2 cup ricotta cheese

vii. 1/2 cup dry nonfat milk

viii. 1/2 cup evaporated milk

ix. 1 cup frozen yogurt or 11/2 cups ice milk

Don't mistake cheese for the only ideal protein alternative to meat. Sure

it delivers some protein, but it also comes with an abundance of fat. If you choose not to eat meat from the meat group, go for water-packed tuna, bean and bean spreads, such as hummus (made with a minimal amount of tahini paste), and soy products, such as tempeh and tofu. Or choose reduced-fat cheeses or lower-fat varieties, such as feta, baby Swiss, and part-skim mozzarella.

Alcohol in your diet

Although alcohol isn't technically part of the pyramid, keep in mind that like items from the pyramid's tip, you get calories but no nutrients in each and every glass. Limit your consumption to no more than two drinks per day if you're male and one drink per day if you're female. A serving of alcohol is defined as

i. 12 ounces of beer

ii. 11/2 ounces of hard or distilled spirits

iii. 5 ounces of wine

Highest Floor: Fats, oils, and sweets

Just because this group is on the top of the pyramid doesn't mean that it's the best group. Instead, this placement means that, like a penthouse, few people can spend much time there. Scan the lists later in this section, and you'll see plenty of foods that you probably eat frequently. Most of these foods contribute practically no nutrients other than sugar, fat, and calories.

Grouping all fats with sugars riles some health groups. There's not much evidence to justify eating more sugar. However, critics say locking all fats and oils in the attic with sugar and sweets simply isn't fair. All fats have the same number of calories but consider the bigger picture: Trans fats, found in foods made with partially hydrogenated fat, such as some stick margarines and solid vegetable shortening, are as unhealthy as saturated fat - animal fat that's solid at room temperature. Both raise unhealthy LDL cholesterol and contribute to heart disease. Unsaturated fats, on the other hand, improve cholesterol levels and thus lower heart disease risk. The oils of nuts, seeds, and olives are unsaturated. The bottom line, use any fat sparingly; they're caloric. And when you do, make them unsaturated.

Fats:

Bacon and salt pork

Butter

Cream (dairy or nondairy)

Cream cheese

Lard

Margarine

Mayonnaise

Salad dressing

Shortening

Sour cream

Vegetable oil

Sugars:

Candy

Corn syrup

Frosting (icing)

Fruit drinks (unfortified)

Gelatin desserts

Honey

Jam or jelly

Maple syrup

Marmalade

Molasses

Popsicles and ices

Sherbet

Soft Drink

Sugar