You probably are not getting enough

 • Category: Chiropractic, Fitness and nutrition, Health Highlights, nutrition

This is a guest article from  James Maschino DC, MS, ND
Most people don’t realize that the consequences of osteoporosis fractures cause more deaths each year in Canada than the combined mortality rate for breast and ovarian cancers. The real tragedy is that osteoporosis is a preventable disease, which requires optimal intake of calcium and vitamin D. During the past 10-15 years studies have shown that calcium supplementation can reduce bone loss in postmenopausal women and that the combination of calcium and vitamin D supplementation could significantly reduce fracture occurrence in elderly women. However, there has been much debate as to how much calcium and vitamin D to ingest to derive maximum protection against osteoporosis and related fractures.
A recent study by MF Hitz, JB Jenson and P Eskildsen has shed significant light on this issue. Their double-blind, placebo controlled study (published in the American Journal of Clinical Nutrition -July 2007) involved 122 subjects, over 50 years of age (84% were postmenopausal women), who had sustained a low energy fracture of the hip or upper extremity. These subjects were randomly assigned to ingest 1550 mg of elemental calcium plus 1400 IU of vitamin D or a placebo (containing 200 IU of vitamin D). After 12 months the group receiving the calcium and vitamin D supplements showed reduced bone turnover, and had significantly increased their bone mineral density (primarily in the low back), with the most physically active individuals showing the best overall results. In contrast, subjects in the placebo group showed a further loss of bone density, including those who were physically active.
Based on these results as well as previous studies, I strongly recommend that adults ingest 1500 mg of calcium and 1200-1400 IU of vitamin D per day from food and supplements. These levels of intake not only guard against osteoporosis, but are also associated with a decreased risk of breast, prostate and colon cancer, as well a multiple sclerosis. Vitamin D primarily reduces risk of multiple sclerosis as well as these cancers, with the exception of colon cancer, whereby both vitamin D and calcium have shown protective effects.
As most adults consume only 500 mg per day of calcium from food, on average, and ingest very little vitamin D overall, most individuals would benefit from 1,000 mg of calcium and 1200-1400 IU of vitamin D supplementation on a daily basis. Some exceptions include individuals with hyperparathyroidism, sarcoidosis, and organ transplant patients.

Tagged as: fractures, osteoporsis, vitamin supplementation

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                                              NUTRITIONAL BITS AND PIECES

The Digestive System

The Digestive System comprises the digestive tract from the Mouth through to the anus, together with all of its associated organs and glands. It is the means by which ingested food is broken down in the alimentary canal into a form that can be absorbed and assimilated by the tissues of the body.

Biological Functions of the Digestive System

The ultimate purpose of Digestion is to break large pieces of Food down into molecules small enough to pass unhindered into the Bloodstream and further into individual Cells throughout the body:

The Digestive System is also responsible for chemically altering substances to allow their utilization by the body (i.e. metabolism) - only Vitamins, Minerals and Water are used by the body in their raw state without alteration.

These Substances may Enhance the General Health of the Digestive System

Amino Acids

Glutamine may help to maintain the health of the Digestive Tract. 

Enzymes

Ficins (an enzyme present in Figs) may improve the general function of the Digestive System. 

Microorganisms

Bifidobacteria bifidus may improve the health of the Digestive System.  Lactobacillus acidophilus may improve the health of the Digestive System. 

Vitamins

Folic Acid may enhance the general health of the Digestive System. Some digestive disorders may be a symptom of Vitamin B5 deficiency. Vitamin B12 may enhance the general function of the Digestive System.

Volatile Oils

Apiol may stimulate the Digestive System (by increasing Blood Circulation to the Digestive Tract). These Foods/Herbs may Enhance the Health of the Digestive System

Fermented Soybean Products

Miso may improve the general function of the Digestive System (due to various Enzymes in Miso). 

Fruit

Apple (juice) may improve the general function of the Digestive System. Figs may enhance the function of the Digestive System (due to the Ficins content of Figs). Grapefruit (juice) may improve the general function of the Digestive System. 

Grasses

Wheat Grass (juice) may improve the general function of the Digestive System.

Herbs

Astragalus may improve the general function of the Digestive System. 

Balm (tea) may improve the general function of the Digestive System (due to the Volatile Oils content of Balm).Basil may improve the general function of the Digestive System. Chamomile may improve the general function of the Digestive System.Catnip may improve the general function of the Digestive System (according to folklore).Chives may improve the general function of the Digestive System.

Cloves may improve Digestion. Gentian may improve the general function of the Digestive System. Ginger may improve the general function of the Digestive System references Goldenseal may improve the general function of the Digestive System. 

Horseradish may improve the general function of the Digestive System. Linden Flower (tea) may improve the general function of the Digestive System. 

Paprika may improve the general function of the Digestive System. 

Parsley may increase blood circulation to the Stomach, thereby increasing the absorption of nutrients (due to the Apiol content of Parsley). Peppermint (tea) may improve the general function of the Digestive System. Spearmint (tea) may improve the general function of the Digestive System. 

Mineral-Derived Supplements

Bentonite Clay may adsorb toxins in the Digestive Tract preventing their absorption into the body.

Seeds

Caraway Seeds may improve the general function of the Digestive System (due to the Volatile Oils content of Caraway Seeds). Coriander Seeds facilitate the digestion of Carbohydrates. Fennel Seeds may improve the function of the Digestive System.

Flax Seeds enhance the function of the Digestive System.

Vegetables

Carrot (juice) may improve the general function of the Digestive System. Daikon may improve the function of the Digestive System (due to the Diastase enzyme content of Daikon). Eggplant may enhance the function of the Digestive System. 

Garlic may improve the general function of the Digestive System. Potato (juice) may improve the general function of the Digestive System.

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                                                       NEW GMO WARNINGS

                                                                                                                                                                                                                                                                                                                              A two-year long French feeding study designed to evaluate the long-term health effects of a genetically engineered corn found that rats fed Monsanto’s maize developed massive breast tumors, kidney and liver damage, and other serious health problems. The major onslaught of diseases set in during the 13th month
• 
  
• Female rats that ate genetically engineered corn died 2-3 times more than controls, and more rapidly, while the male GE-fed rats had tumors that occurred up to a year-and-a-half earlier than rats not fed GE corn
• According to results from a 10-year long feeding study on rats, mice, pigs and salmon, genetically engineered feed causes obesity, along with significant changes in the digestive system and major organs, including the liver, kidneys, pancreas, genitals and more
• The EPA admits there’s “mounting evidence” that Monsanto’s insecticide-fighting YieldGard corn is losing its effectiveness in the Midwest. Last year, rootworms resistant to the toxin in the genetically designed corn infested fields in Iowa, Illinois, Minnesota and Nebraska
• Genetically engineered foods are responsible for development of resistant weeds and pests; increased pathogenic virulence; degradation of soil quality; reduced nutrient content in food; exponential rise in infertility and birth defects; and reduced crop yields, and more                           http://youtu.be/d7DqaJ3QgHU       
  Is Monsanto Evil?

  www.youtube.com
  "Rats fed a lifetime diet of Monsanto's genetically modified corn or exposed to its top-selling weedkiller Roundup suffered tumours and multiple organ damage...
                                                                                                                                                        This is a compilation of different reports recently released on the internet all saying essentially  the same thing. I suggest you do some homework on this one and not just take my word for it.
• "there's safety in a multitude of witnesses"---Solomon

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When To Eat Organic

By edlau • Nov 20th, 2009 • Category: Blog, Features, Food, Going Green, Organic, nutrition

It’s not always possible to find organic versions of produce at your local market and sometimes even if you do managed to find it, organic may not always fit your food budget.  Nothing causes more of a shopping dilemma than an organic piece of fruit that costs twice as much as its non-organic counterpart.  As it stands, there is still much debate on the nutritional difference of eating organic but you undoubtedly reduce your exposure to harmful pesticides and chemicals when you do.  So at what point is it “worth it” to spend the extra money or the extra time looking for organic versions of produce?
According to the Enviromental Working Group, certain foods carry more pesticide reside than others, leading them to create two lists: The Dirty Dozen and the Clean 15, which show the twelve foods that you should probably purchase organic whenever possible and fifteen on which you can save your money since there is little difference.
The Dirty Dozen consists of (from the most to the least pesticide residue): peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots and pears.  Personally, I thought that lettuce would have retained the most residue and that is what I usually try to purchase organic as much as possible but it surprises me to see apples up there since I usually don’t bother with organic apples.
The Clean 15 is made up of (from the least to the most pesticide residue): onions, avocados, sweet corn, pineapples, mangos, asparagus, sweet peas, kiwi, cabbages, eggplants, papayas, watermelons, broccoli, tomatoes and sweet potatoes.  Nothing entirely surprising there.
Of course, this is simply a suggestion as to what you should be purchasing organic and there are a multitude of foods that aren’t on either list but at least you know now that you don’t really need to buy your onions organic…but you really should for your apples.
addendum: Certified Organically Grown carries more weight than just organic. In its loosest definition, organic simply just means has a carbon atom and may not tell you anything about purity.
unscrupulous salespeople will often use the looser definition to charge you more.
why pay more for organic food? Here's a study from Rutgers showing the difference.

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Pain Management: Natural Ways To Ease Your Pain

Pain Management

Pain Management: Natural Ways To Ease Your Pain

People with chronic pain are always looking for ways to manage or ease their pain in safer and more natural ways. Both over-the-counter and prescription pain medication are starting to be unpopular choices among those who are suffering from chronic pain. This is due to the possibilities of getting addicted to pain medications because of long-term use. People have also grown wary about the side effects of over-the-counter medications such as damage to the liver, stomach bleeding and ulcers.
The current trend in pain management is avoiding taking too much pain medication and engaging instead in activities and alternative procedures which are also known to ease and reduce pain but without the ugly side effects. This shift to more harmless and natural ways of managing pain are even encouraged by pain management specialists.
This is why pain management clinics now offer alternative options in handling pain. Among the most popular are deep-tissue massages, chiropractic, regular exercise and herbal and dietary supplements. All these options are universally and widely accepted because of the health benefits that they provide. Even if they do not necessarily cure or treat pain instantly, no one doubts their long-term positive effects on the body. Best of all, these pain management options have no negative or harmful side effects.
Massages have been known to relax the body and treat common illnesses and pains. A regular massage, especially a deep-tissue massage, can stimulate pressure points in muscles and tissues. Applying moderate pressure to these points can greatly reduce or prevent the sensation of pain in that area. This is also the same concept used in chiropractic and yoga. Stimulating the right points using moderate pressure seems to be the key which is why it is important to make sure that your therapist or chiropractor is well-trained.
No one can argue about the benefits that one gets out of regular exercise. All persons, whether or not in pain, should regularly exercise to stay fit, to improve their health or to remedy certain diseases and conditions. Exercise resolves a whole range of illnesses and conditions, such as heart disease, diabetes, sleeping disorders and arthritis, among others. Many if not most of these ailments cause chronic pain. It is a known fact that people who exercise more are less likely to experience or suffer from chronic pain.Another alternative to pain medications is the taking of herbal and dietary supplements. This pain management option is slowly gaining popularity also because of other health benefits that are provided by these supplements. Pain management specialists and most doctors have admitted to the usefulness and effectiveness of these supplements in restoring and maintaining balance and order in the body. They should not, however, be mistaken for cure or treatment. They aid the body by replenishing nutrients and repairing damage. The process though takes several weeks or even months before anyone can start to see any sign of improvement. Others who are not too keen on waiting for results prefer to revert to over-the-counter pain medications.
Seomul Evans is a senior Medical Marketing consultant expert for a leading Pain Management Specialist clinic.
Article Source: http://EzineArticles.com/6481168

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Featured Article

Decompression

Chiropractic Care Promotes Flexibility, Balance, and Coordination

Flexibility, balance, and coordination are innate human functions. These abilities add beauty to the forms of our physical actions. We instinctively admire the grace and skill of professional athletes, men and women who have achieved very high levels of flexibility, balance, and coordination. Many of us have permanent mental images of stunning sports moments we've witnessed, when human beings have performed extraordinary feats using these inborn, yet highly trained abilities. Not all of can become professional athletes, yet we all can function at the peak of our own capabilities. Chiropractic care helps us do this. By ensuring that our central mechanism of flexibility, balance, and coordination - our spinal column and core musculature - is functioning at maximum efficiency, chiropractic care helps us achieve high performance. Overall health, creativity, and physical abilities are all enhanced by chiropractic care.

Did you know that your spinal column's spongy intervertebral discs (IVDs) comprise 25% of this segmented structure's entire length? Did you know that an adult's spinal column is approximately 24-28 inches in length? A little quick math shows that the total height of your spinal discs is approximately between 6 and 7 inches. But most of us don't get to enjoy the maximum height, springiness, or shock-absorbing capabilities of our spinal IVDs.

Why is that? Another fact known to anatomy students is that IVDs begin losing their total water content at the early age of 2. If you're a young adult, that water-losing process has been going on for 20 years. If you're older, tack on a couple of decades. But this is a natural process. Whether we like it or not, our body parts are not built to last forever. They are designed to keep us healthy and fit for about 150 years (another little known fact). What's not natural is the sedentary lifestyle associated with living in an economy driven largely by the service sector.

Until very recently (75 years ago or so), most adults worked at jobs which required physical labor. Employment in agriculture and industry required actual work using one's body. Those jobs had a built-in exercise component, all day, every day. In contrast, 21st century jobs require a lot of sitting. For many jobs, workers are sitting all day, every day. When you're sitting or standing in an unchanging position, the relentless force of gravity bears down on your spine at a steady, never-changing rate of 32 ft/s². The long-term result on one's spinal column is compression. Natural water-losing forces are unopposed and your spinal discs just keep getting thinner.

We need to reverse these trends. We need to find ways to pump our discs back up. We want to regain the health of our spinal discs, regain lost stature, and be able to stand up tall, achieving our full physiological height.  We need to identify and engage in decompressive activities, activities that will restore fluids to our IVDs.

Fortunately, a highly decompressive set of activities is readily available and has been in use for thousands of years. Yoga is a system of exercises that provides a broad range of health benefits including spinal decompression.^1,2,3 In fact, done correctly, all yoga exercises (known as postures, poses, and asanas) result in spinal lengthening. The key is to make the yoga posture active, constantly engaging, working, and lengthening your core muscles while you're doing the pose.

Regular yoga classes (even once a week may be sufficient) will lead to noticeable benefits, including a sense of being taller. The spinal decompression obtained through regular yoga practice will help increase your flexibility, balance, and coordination. Yoga can be done at home. The only equipment needed is a rubber mat. The long-term payoff is big, in more ways than one.

¹Jeng CM, et al: Yoga and disc degenerative disease in cervical and lumbar spine: an MR imaging-based case control study. Eur J Spine 20(3):408-413, 2011

²Williams K, et al: Evaluation of the effectiveness and efficacy of Iyengar yoga therapy on chronic low back pain. Spine 34(19):2066-2076, 2009

³Goncalves LC, et al: Flexibility, functional autonomy and quality of life (QoL) in elderly yoga practitioners. Arch Gerontol Geriatr 53(2):158-162, 2011

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Are stress and high cortisol depleting your vitamin D? Monday, September 03, 2012 by: PF Louis

(NaturalNews) According to recent studies reported by the Body Ecology website, cortisol, the flight or fight hormone, can disrupt your body's vitamin D3 uptake.

If cortisol is produced by chronic stress that can't be acted upon by running or fighting for your life, the cortisol builds up in your body. This is the situation with many of us who try to suppress chronic low level stress and carry on with what many consider "normal" life.

Here's another factor according to the report: Normally, cortisol production decreases from midnight to 4 a.m. Staying up past midnight creates an irregular cortisol production pattern that may result in increased cortisol in your body as it tries to compensate. That's not good news for us night owls.

How does this happen? Vitamin D is a steroid hormone, and so is cortisol. Hormones need receptors in the body to perform their magic. The receptors for vitamin D3 are called simply vitamin D receptors (VDR).

So regardless of how much Vitamin D3 we take in, if it can't find receptors, it just floats around in the blood with deceptively high D3 blood level counts. Cortisol is also a hormone. It is a prominent member of the glucocorticoid class of hormones, which diminish VDR capabilities.

Therefore, in addition to maintaining or increasing vitamin D3 intake, try to sleep regular hours and learn to stress less. (http://www.naturalnews.com/033850_meditation_brain.html)

Here's a vitamin D3 review to remind you of the benefits.

Sources, recommended amounts, and benefits of vitamin D3

You won't get sufficient D3, technically a hormone precursor - not a vitamin, from foods. Sunlight and supplements are the keys. The sun's UBV rays on exposed skin mixes with cholesterol, yes cholesterol, in your skin to start a series of metabolic biochemical changes that culminate in your liver and kidneys to produce D3 for those VDR receptors.

When you take natural animal or plant based supplements, you bypass the sunlight exposure phase that creates the vitamin D3 precursor. Instead, you get naturally derived precursors that go directly into the liver and kidneys for processing.

Your liver and kidneys take over to produce the hormonal activities and functions needed for a variety of situations. Do not use a prescription drug vitamin D or buy it off a shelf unless you are absolutely certain it's a naturally based D3, not D2.

The best way to determine your vitamin D3 blood level is from a blood analysis known as the 25-hydroxyvitamin D or 25(OH)D test. If you don't have access to a local lab or a trustworthy doctor, there is an organization that can work out home testing with you here.

Almost everyone is deficient with this hormone/vitamin. The negative effects are often sub-clinical. One factor is the low RDA (recommended daily amount) of supplements well under 1,000 IU (international units).

Another factor: The "medically acceptable" range of D3 blood levels, 20 to 30 nanograms per milliliters (ng/ml) of blood serum doesn't cut it, according to the Vitamin D Council, Dr. Mercola and others.

They say optimum health protection occurs with a blood level of 50 to 70 ng/ml. Under 50 ng/ml is considered deficient. For treating cancer, they recommend 70 to 100 ng/ml.

Over 100 ng/ml can be toxic. However, tests have determined that supplementing up to 40,000 IU of D3 is safe for short periods of time. (http://www.naturalnews.com/031577_vitamin_D_scientific_research.html)

The health benefits of D3 are numerous, from preventing or reversing Alzheimer's (with curcumin), cancer, and minor flus and colds. It is an anti-inflammatory compound and immune system regulator that increases or decreases the immune system as needed.

Often ignored immune system overreactions can cause allergies and auto-immune diseases. (http://www.naturalnews.com)

Sources for this article include:

http://www.vitamindcouncil.org/about-vitamin-d/vitamin-d-deficiency/

http://www.health.harvard.edu/newsweek/vitamin-d-and-your-health.htm

http://www.worldhealth.net

http://www.huffingtonpost.com

Dr W adds: C and B vitamins have been found to modulate the Stress Hormone-Cortisol

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