FitSugar

Why Do We Need Manganese?

FitSugar — Wed, 08 Jul 2009 13:35:43 -0700

Getting enough fiber and protein is definitely on my radar, but manganese isn't a nutrient we hear about often. Just because it's rarely mentioned, doesn't mean it 's not important. Manganese has many health benefits to our bodies. It keeps your bones strong and healthy, and is important in synthesizing fatty acids and cholesterol. It's essential in keeping your blood sugar levels and thyroid functions normal. You also need manganese for healthy nerves, and it can protect your cells from free-radical damage.

Sounds pretty important, huh? To find out how much you need and what foods contain manganese read more.

The recommended daily intake of manganese is 1.8 milligrams. If you're not getting enough, you'll know it. Symptoms include dizziness, loss of hair color, skin rash, low cholesterol, hearing loss, nausea, and reproductive system difficulties. So check the chart below to make sure you're getting your fill of manganese.

Food	Amount of Manganese
1 cup diced pineapple	1.5 mg
1 cup raspberries	.8 mg
1 cup long grain brown rice	1.8 mg
1/2 cup chick peas	.7 mg
1/5 block of tofu	.7 mg
1 cup cooked kale	.5 mg
1 cup raw spinach	.3 mg
1 oz. macadamia nuts	1.2 mg
1 oz. cashews	.5 mg
1 oz. almonds	.6 mg

How Do Calcium-Rich Foods Stack Up?

FitSugar — Wed, 08 Apr 2009 08:00:00 -0700

Calcium is crucial for women's bone health, so it's absolutely imperative that you get enough in your diet. You can fortify yourself with calcium supplements, but since women need at least 1,000 milligrams per day or more, we should also seek out calcium-rich foods. Think you know how these foods stack up, calcium-wise? Take my quiz to find out.

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5 Things About Building Stronger Bones

FitSugar — Wed, 11 Mar 2009 11:00:00 -0700

Many of us tend to think about bone health as an issue for our mothers or grandmothers, but the way we treat our bodies now affects bone strength later. There are a number of culprits when it comes to low bone density, but the good news is there are things you can do to prevent bone loss. Fitness magazine got the lowdown on bone health from several experts. So check out these five things about building stronger bones, and get on your way to building a sturdier frame.

Thinner women are more likely to experience bone loss at a young age, according to Elizabeth Shane, MD, of the Columbia University Medical Center. She described some of her female patients in their 20s and 30s, saying, "They are trying so hard to keep their weight low that they're skimping on important nutrients or working out too much. It's a recipe for early bone loss."
Be sure you're getting enough bone-building calcium and Vitamin D.

To see three more things about bone strength, read more.

Increase bone mass through weight-bearing activities, but beware of incessant exercise that causes your period to stop, because it could make your bones more fragile.
Do exercises that target areas particularly susceptible to bone loss, such as your shoulders, arms, spine, wrists, hips, and legs.
Discuss your diet with your doctor to make sure you're getting essential nutrients. She may recommend adding vitamins to supplement where your diet falls short.

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Green Exercise: Try These Moves With a Jump Rope

FitSugar — Tue, 17 Apr 2007 09:00:00 -0700

I'm sure you all used a jump rope in your junior high gym class, and the idea of picking one up now may seem pretty lame. Let me just say that jumping rope is a great way to get your heart pumping, work on your coordination, your balance, and your agility. It also burns calories beautifully since you're moving your own body weight against gravity. Plus it tones your calves, thighs, back, abs, shoulders, arms, and bum. Jumping also helps to strengthen the bones in your lower body (which is so important for women). All that and it requires no electricity, so it's good for Mother Earth.

So now that you're anxious to start jumping, I have some moves for you to try, so read more.

Jump like you're jogging, with one foot at a time.
Hop on one foot for 10 seconds, then switch to the other foot for 10 seconds, and continue alternating.
Hop with one foot for 10 seconds, while raising your other knee up towards your chest (you have to squeeze it in as tight as you can so the rope doesn't get caught on your knee. You'll feel this move in your abs). Then do the other side.

There's so much more you can do with a jump rope. To see what else read more

Jump rope backwards (this takes coordination).
Move forward while jumping rope.
Jump rope as fast as you can for one minute, then slow down the pace for two minutes, and continue the pattern.
Cross your arms while jumping rope for 30 seconds to stretch your shoulders.
Practice jumping as high as you can and swinging the rope under your feet twice (three times if you're really good).
After you're done jumping, you can use the rope to stretch out your hamstrings. Lie flat on your back, and lift your right leg up into the air. Fold the jump rope in half and take the looped end and wrap it around the back of your ankle. Then pull the other ends of the rope towards you, keeping your right leg straight. After 30 or more seconds, gently release and do the other leg.

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What's the Deal With: Magnesium

FitSugar — Mon, 02 Apr 2007 10:59:16 -0700

I keep reading about foods that are high in magnesium, and I nod my head and I think "Great." Today, when nodding my head I finally asked myself if I knew why this mineral is important to health and I realized I was clueless. So, I did a little research and here's what I found.

Magnesium is in our bones!!!! Approximately 50% of total body magnesium is found in bones. The rest is found in cells of body tissue and organs.

Our bodies cannot produce magnesium so it is important to eat a diet rich in the mineral. The recommended daily intake (RDI) of magnesium is 300 to 320 milligrams for pre-menopausal adult women. If you are under 18 years the RDI is higher - 360 milligrams. Chard and spinach are both excellent sources of magnesium. A cup of each has a little over 35% of your RDI. Tofu is a great source as well - containing 130 milligams per 120 grams.
Magesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system.
This mineral helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
There is a complex and not completely understood relationship between the mineral calcium and magnesium. So it is important to eat a diet rich in both.
It is believed that magnesium plays a role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines.

If you are experiencing muscles cramps, you could make sure you are getting enough magnesium since a deficiency in the mineral can lead to cramping. In fact magnesium is required for over 300 biochemical reactions in the body. I'd say that is why it is considered an essential mineral.

Bone Health Requires Some Specific Exercise

FitSugar — Tue, 17 Nov 2009 10:00:36 -0800

Turns out if you want to keep your bones healthy, you'd better start young and be specific about which exercise you choose. The New York Times reveals the findings of a new study which indicates that, contrary to popular belief, "any and all activity" may not benefit your bones.

In fact, as researchers investigate the effect of exercise on bone health, it has become increasingly clear that various kinds of exercise produces varying results on bone conditioning. Until recently, researchers believed that the impact of running, or any similar high-impact exercise, would transform the bone, "deforming" it just slightly. As a result of running, the bone would give slightly to the force of the physical activity, and the bone cells would stretch in response and adapt to the repeated exercise by adding cells and becoming denser. But this is not the case. In actuality, researchers have now found that the bone cells don't stretch; instead, when the bone bends, it "squeezes bone fluid" from one part of the bone "matrix" to another, and it's this extra fluid that causes the cells to add denser bone in response.

The key is that only certain types of exercise produce this kind of bone-bending, and the subsequent response to add dense bone-building. Says Alexander G. Robling, an assistant professor in the department of anatomy and cell biology at Indiana University School of Medicine, "large forces released in a relatively big burst” are crucial to building healthy bones, which is why activities like weight lifting won't help bone-bend or produce stronger, denser bones. But the exercises that will? Running, brisk walking at a fast pace, and surprisingly, repeated jumping.

Bone Up With Beer?

FitSugar — Tue, 18 Aug 2009 03:00:32 -0700

Earlier this Summer we learned that the stout beer Guinness was good for the heart, and now Spanish research has found that beer may promote bone density. Out of 1,700 women participating in the study, those that were considered moderate beer drinkers had the highest bone density. It is believed that the plant hormone phytoestrogen found in beer, and not other alcohols, may be the key to building dense bones. Dr. Claire Bowring, a UK osteoporosis expert, said that while this study mirrored previous studies, her organization would not be recommending that women start drinking pints daily. Here's her explanation:
"While low quantities of alcohol may appear to have bone density benefits, higher intakes have been shown to decrease bone strength, with an alcohol intake of more than two units per day actually increasing the risk of breaking a bone. There are also many other health concerns linked with alcohol which cannot be ignored."

The bottom line: Drink one drink a day, and no more. Don't start drinking for health benefits or bone density. If you like to kick back with one brewski a day, it might benefit your bones.

Antacid, calcium containing (By mouth)

admin — Thu, 04 Sep 2008 19:54:50 -0700

Overview

Introduction
Brand Name(s)
When This Medicine Should Not Be Used
How to Use This Medicine
How to Store and Dispose of This Medicine
Drugs and Foods to Avoid
Warnings While Using This Medicine
Possible Side Effects While Using This Medicine

HEALTH GUIDE REFERENCE FROM A.D.A.M

Introduction

Treats indigestion, gas, heartburn, peptic ulcers, and other conditions.

Brand Name(s)

Actonel with Calcium, Tums, Caltrate 600, Tums E-X, Rolaids, Rolaids Softchews, Mylanta Children's, Quality Choice Children's Calcium Antacid, QC Antacid Calcium Supp, Chooz, Chewable Calcium, Health Care America Antacid, Calci-Chew, OS-Cal 500, Tums Calcium For Life Bone Health

There may be other brand names for this medicine.

When This Medicine Should Not Be Used

You should not use this medicine if you have had an allergic reaction to medicines that contain calcium. Make sure your doctor knows if you have had hypercalcemia (too much calcium in your body).

How to Use This Medicine

Liquid, Powder for Suspension, Tablet, Capsule, Chewable Tablet, Lozenge, Wafer, Long Acting Tablet

Your doctor will tell you how much to use and how often. If you are being treated for peptic ulcer, keep using this medicine for as long as your doctor tells you to.
If you are using this medicine without a prescription, follow the instructions on the medicine label.
Shake the oral liquid well before each use. Measure your dose carefully using a measuring spoon or medicine cup.
Chew the chewable tablet thoroughly before swallowing. It may be helpful to drink a glass of water after swallowing the chewed tablet.
Let the lozenge melt slowly in your mouth.
Swallow the extended-release tablet whole. Do not crush, break, or chew it.
Carefully follow your doctor's instructions about any special diet.

If a dose is missed:

If you use this medicine on a regular schedule, use the missed dose as soon as possible, unless it is almost time for your next dose.
Skip the missed dose if it is almost time for your next regular dose.
You should not use two doses at the same time.

How to Store and Dispose of This Medicine

Store at room temperature away from heat, moisture, and direct light. Do not freeze the oral liquid.
Ask your pharmacist, doctor, or health caregiver about the best way to dispose of any outdated medicine or medicine no longer needed.
Keep all medicine out of the reach of children.

Drugs and Foods to Avoid

Ask your doctor or pharmacist before using any other medicine, including over-the-counter medicines, vitamins, and herbal products.

Antacids may keep other medicines from working the way they are supposed to. Do not use an antacid within 1 to 2 hours before or after using other medicines. If you have questions about when are the best times to use your medicines, ask your doctor or pharmacist.
If you are using an antibiotic such as tetracycline, minocycline, or doxycycline, do not take an antacid within 3 hours before or after taking the antibiotic.
Avoid drinking large amounts of milk with this medicine.

Warnings While Using This Medicine

If you are pregnant or breastfeeding, talk to your doctor before using this medicine.
Talk with your doctor before using antacids if you have kidney disease or liver disease.
You should not use certain brands of this medicine if you have kidney disease or are on dialysis. Some brands contain ingredients that could be harmful if your kidneys are not working properly. Always ask your health caregiver what specific brands of this medicine will work best for you.
Tell your doctor if your heartburn or stomach problems do not get better after 1 or 2 weeks or if they get worse after taking this medicine.
Antacids may contain large amounts of salt. Talk to your doctor before using this medicine if you are on a low-sodium diet.

Possible Side Effects While Using This Medicine

Call your doctor right away if you notice any of these side effects:

Severe stomach pain, vomiting
Muscle pain or severe weakness

If you notice these less serious side effects, talk with your doctor:

Diarrhea
Unpleasant or chalky taste
White-colored stools

Review Date: 8/4/2008

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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Tea and Bone Density

FitSugar — Tue, 16 Oct 2007 02:00:00 -0700

I am always up for a cup of tea. I like all colors and varieties. Herbal, green, black, rooibos, iced, hot, with lemon, with cream - I am game for any and all.

I just learned of another reason to take time out for tea: It may slow the loss of bone density. A new five-year study measured the bone density of 275 women at the beginning and end of the study. They found that women who regularly drank black and green tea had higher bone densities. The results did factor in the use of calcium supplements and smoking history.

Researchers believe that it's the estrogen-like properties found in the phytochemcial called flavanoids, which are abundant in tea, that are protecting bones against thinning.

While the study focused on elderly women in their 70s and 80s, I think it is never to young to start a healthful habit. So put on the kettle and have a cup of tea.

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Spooky News on Smoke, Booze, Blood, and Bones

FitSugar — Thu, 30 Oct 2008 03:00:00 -0700

You all know that I am a firm believer in moderation, but I do also know that everyone occasionally takes moderation in moderation and has a wild night. Once again, I nominate myself to play the role of party-pooper and tell you social smoking and binge drinking are really bad for you, and not just for your brain cells and lungs. Partying too hard and smoking socially can harm your bones and your blood.

Simply put, binge drinking makes for brittle bones. Alcohol interferes with the body's calcium supply, and in cases of excessive drinking, can create alcohol-induced bone loss. Add to the brittle bones the higher incidence of falling when inebriated and your chances for breaking a bone increase. New research from Loyola's Alcohol Research Program shows the exposure to alcohol disrupts the way genes work to maintain "bone integrity." This happens with prolonged drinking, but also in shorter, three-day bouts of "binge drinking," which was defined as four drinks in two hours for women and five drinks in the same time period for men.

To see what smoking socially does to you, just read more.

Having just one or two cigarettes over the course of a weekend affects your arteries and they begin to function more slowly. A decline in arterial health is an early risk factor for heart disease. The decrease in function lasts for more than just a couple of days and may continue well on for a week. A recent study at the University of Georgia found that two cigarettes can reduce the rate that blood flows through the arteries by 24 percent in healthy, young adults. For me, the take-home message is don't light up at all, even with your friends.

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