The Big Calcium Controversy (Cont'd.)

Do I Need Calcium Supplements for Bone Health?
Osteoporosis is often a silent disease -- you don't know your bones are weak until you break one. So what do you do?

Start by seeing your doctor. Together, you can discuss your diet and work out a rough estimate of your calcium intake.

If you're coming up short, then you either need to improve your diet or take a calcium supplement for bone health to bump you up to the recommended level.

"Although some people with osteoporosis get enough calcium from their diets, I think most will wind up needing a calcium supplement," says Schousboe.

Keep in mind that the numbers may not tell the whole story. Even if it looks like you're getting enough calcium, you might not be absorbing enough of this mineral. That can be due to many factors, like smoking, using certain medications, and many health conditions. So make sure to have a frank discussion with your doctor about any other factors that might increase your risk of osteoporosis.

Vitamin D Supplements for Bone Health
While calcium is crucial, taking it alone might not be enough. To actually get calcium into your bones, the body relies on other vitamins, minerals, and hormones.

The most important may be vitamin D. Vitamin D helps your body absorb calcium from the kidneys and intestines -- calcium that would otherwise pass out of the body as waste. And according to osteoporosis experts, vitamin D deficiency is disturbingly common.

"In the last few years, the focus for osteoporosis experts has really shifted from calcium deficiency to vitamin D deficiency," says Schousboe.

Vitamin D is actually formed naturally in your body as a result of sun exposure. Usually just 10 to 15 minutes of sun a day will get you enough vitamin D. But your body becomes less efficient at making it as you age. Many of us should be using vitamin D supplements.

But which kind of supplements? You might see different types of vitamin D on your drugstore shelves, like "vitamin D2" and "vitamin D3." What's the difference?

"Vitamin D3 seems to be about three times as potent as vitamin D2," says Schousboe.

While Amin agrees that vitamin D3 may be preferable, she notes that not all pharmacies carry vitamin D3 supplements. If you can't get it in your area, sticking with vitamin D2 is OK. "Some vitamin D is better than none," Amin says.

How Much Vitamin D Do We Need for Bone Health?
And how much vitamin D is necessary for good calcium absorption? Alas, the answer isn't simple. The National Institutes of Health still uses the traditional recommendations, which are:

200 IU (international units) for adults under 50
400 IU for ages 51-70
600 IU for ages 70 or over
But as the widespread deficiencies of vitamin D have become more apparent, some osteoporosis experts think that those levels are not nearly high enough.

"Most of us think that the traditional recommendations for vitamin D are inadequate," says Schousboe. "For anyone at risk of bone loss, I'd recommend at least 800 IU of vitamin D3 a day and more of D2."

The National Osteoporosis Foundation now recommends 800 to 1,000 IU of vitamin D3a day for all adults over age 50.

However, be careful. Never go above the recommended limits of vitamin D unless your doctor tells you too. Taking too much vitamin D -- above 2,000 IU a day -- can be toxic.

Of course, you can't figure out if you have a deficiency of vitamin D on your own. So talk with your doctor. If your risk of osteoporosis seems high, he or she might want to do a special blood test to check your vitamin D levels.

(Concluded in our next Post)

The Big Calcium Controversy: Read & Reap.

Boning Up on Calcium: Supplements for Bone Health---Popping calcium for better bone health? Get the most from that supplement with these tips.
By R. Morgan Griffin
WebMD FeatureReviewed by Celia E. Dominguez, MD

You've probably heard that calcium is important for bone health and treating -- or preventing -- osteoporosis. Happily, calcium seems to be everywhere these days. Not only is it naturally in dairy and other foods, but it now appears in many fortified products -- like oatmeal, cereal, protein bars, and orange juice. Calcium is also sold in countless supplements for bone health that line the aisles of your local drugstore.

And yet, it's not enough. "Most people still aren't getting enough calcium in their diets," says Shreyasee Amin, MD, a rheumatologist at the Mayo Clinic in Rochester, Minn.

Why? Part of the problem isn't just that we're not eating or taking enough calcium. For calcium to be absorbed and used, we need to have the right levels of other things, such as vitamin D. If we don't, the calcium we take in just doesn't do us much good. So some of us could be drinking milk by the bucket and yet still not get the calcium we need.

So here's what you need to know about calcium supplements for bone health.

Why Is Calcium Important for Bone Health?
Calcium is key in the building of new bone. And bone development occurs every day of your life. Just as you shed skin cells and grow new ones to replace them, your body naturally removes old bone and replaces it with new.

The pace of losing and growing bone differs depending on your age. When you were young, you made much more bone than you lost, which is why your bones got bigger and stronger. But the problems start when this balance tips too far in the other direction, and you start losing bone much faster than you can grow it.

Gradual bone loss begins in adulthood and becomes more serious after age 50. In women, the hormonal changes of menopause -- and the drop in estrogen levels that occur with it -- can greatly worsen the imbalance. The bones naturally lose mass, becoming more brittle.

Because calcium isn't produced by your body, the amount you have depends on the foods you eat. Here's a chart showing how much calcium -- measured in milligrams (mg) -- that you need based on your age.



Age /
Calcium (mg)

Birth to 6 months
210

6 months to 1 year
270

1-3 years
500

4-8 years
800

9-18 years
1,300

19-50 years
1,000

51-70 years
1,200

Over 70 years
1,200

While 1,200 milligrams of calcium per day is sometimes considered the maximum, many osteoporosis experts think that higher levels are preferable.

"A lot of rheumatologists will go up to 1,500 milligrams a day of calcium in people who are either over 70 or who have a high risk of osteoporosis," says John Schousboe, MD, director of the Park Nicollet Clinic Osteoporosis Center in St. Louis Park, Minn.

However, more calcium isn't always better. Getting too much calcium -- 2,500 milligrams or above -- can increase your risk of some health problems, like kidney stones.

Osteoporosis Glossary

Bone Mineral Density - A measurement of the amount of calcium and minerals in bone tissue.
Calcium - A mineral in (and vital to) your bones. If your body lacks calcium, it takes it from bones.
DEXA (dual energy X-ray absorptiometry) - a test used to measure bone mineral density.
Osteoporosis - A decrease in bone density, which increase the risk of fractures.
Vitamin D - A vitamin that helps your body absorb calcium.


(To Be Continued...)
Courtesy: WebMD.com Newsletter

5 Most Fattening Foods Ever

These super-high-calorie creations may be the worst foods ever for your diet.
By Kathleen M. Zelman, MPH, RD, LD; WebMD FeatureReviewed by Louise Chang, MDA

7-pound burrito. A burger packed with more calories than most people need in two days. A deep-fried banana split. These are among the unbelievably fattening foods that have captured the popular imagination.

Shows like Man v. Food and Extreme: Pig Outs on the Travel Channel have showcased the sport of extreme eating. And restaurants like the Heart Attack Grill in Arizona and Mel’s Country Café in Texas have become infamous for their enormous portions. Customers are lured by media attention, the idea of getting their name on a "wall of fame," free meals and T-shirts, or just bragging rights.

"Restaurant foods are getting worse," says Jayne Hurley, RD, senior nutritionist for the watchdog group Center for Science in the Public Interest. "They are going for broke, and I don’t think it is as bad as it is going to get." "Fifteen years ago, when I first started evaluating restaurant food, I was blown away by the 1,500 calories in a serving of fettuccine Alfredo. But now it takes 2,000-3,000 calories to turn my head."

The 5 Most Fattening Foods
So what are some of the worst of these super-fattening foods? American Dietetic Association spokeswomen Marisa Moore and Lona Sandon helped WebMD calculate approximate calories of some of these supersized dishes to come up with a list of the five worst foods for your diet. (When reading this list, keep in mind that most adults need fewer than 2,000 calories each day.)

1. Mel’s Country Café in Texas sells the Mega Mel Burger with 1.5 pounds of ground beef, a pound of bacon, 1/4 pound of American cheese, lettuce, tomatoes, pickle and bun. It weighs in at an estimated 4,556 calories.

2. Fifth Third, a minor-league baseball park in Comstock Park, Mich., offers the Fifth Third Burger, which totals an estimated 4,800 calories. The $20 burger features five beef patties, five slices of cheese, almost a cup of chili, lots of salsa, and corn chips piled on an 8 inch bun.

3. Jack n Grills in Denver tests the limits with their football-size, 7-pound burrito filled with eggs, ham, green chiles, potatoes, cheese, and onions, totaling an estimated 3,764 calories. Women who finish this colossal meal in one sitting without a bathroom break are rewarded with free meals for life.

4. One of the most popular items at the Shake Shack, a modern roadside burger stand in New York, is the Shack Stack, featuring a deep-fried Portobello mushroom, stuffed with cheese, sandwiched between two cheeseburgers on a bun. This colossal burger will set you back about 1,500 calories.

5. Among the deep-fried monstrosities to be found at state fairs is the Fried Banana Split, served at the Texas State Fair in 2008. For this over-the-top creation, banana and honey peanut butter are rolled into balls, then battered, deep-fried, and topped with powdered sugar, caramel and chocolate syrups, peanuts, whipped cream, banana split-flavored ice cream bites, and a cherry. The dietary damage? Approximately 2,000 calories and four days' worth of saturated fat.

How Bad Is Extreme Eating?
The reality is that most of us would indulge in such high-calorie monstrosities rarely, if ever. What harm can an occasional super-feast have if you otherwise eat healthy and get regular exercise?

Once or twice a year is probably fine, says University of Texas assistant professor of nutrition Lona Sandon -- but more than that is trouble.

Two out of three adults in the United States are already either overweight or obese. And because fat is more than twice as caloric as carbs or protein, eating high-fat foods is the easiest way to gain weight. It's also associated with heart disease and certain forms of cancer.

"Engage in eating colossal-calorie foods on a regular basis, and it will not only add lots of unwanted pounds but will also increase your risk for obesity, heart disease, stroke, certain forms of cancer and all the complications associated with these preventable diseases," says Hurley.

Tempted by the Worst Foods?
When you're tempted by an ultra-fattening food, your best bet is to go for a similar, but less caloric item, experts say.

If giant portions are what you want, go for a big green salad instead of monster-sized servings of french fries, bacon, cheese, or burgers.

When you're eyeing that monster burger on the menu, look a little further and "go for plain burger with a side salad" instead, recommends Sandon.

When you're at the ballpark, look for less caloric creations, says Moore. "Opt for the foods that are delicious with much fewer calories, such as crepes, or pita breads stuffed with veggies and grilled meats," she says. "And if you much indulge in the monster burger, at least share it with a few friends."

Instead of breakfasting on a mega-burrito - which is likely to wipe you out for the rest of the day - opt for a filling, but much more reasonable morning meal, says Moore. A more energizing way to start the day is with one egg, a slice of whole-grain toast, and some fruit.

If a frozen treat is calling your name, enjoy a scoop of ice cream in a dish -- and skip the syrups, nuts, whipped cream and deep-fried coating. "Ice cream is high enough in fat and calories," says Moore. "You don’t need to fry it or layer on the extras."

And what if it's the prospect of your name on the Wall of Fame (or Shame) that you find most tempting?

Keep in mind that when you engage in "extreme eating," you not only risk problems with your physical health, but can set yourself up for emotional distress, including an eating disorder, warns John Foreyt, PhD, director of behavioral medicine research center at Baylor College of Medicine.

"The best advice to tame the desire to get your name on the wall is to stay away from places that feature mega-eating," Foreyt says. "Don’t watch the television shows or go to the web sites."

Courtesy: WebMD Health Newsletter

9 Reasons to Stop Drinking Soda Now

We're addicted to soft drinks. According to the National Soft Drink Association, Americans drink more than 600 servings (12 ounces each) every year, and consumption is approaching a quart each day for every man, woman, and child. Males between the ages of 12 and 29 guzzle one-half gallon of "liquid candy" every day. Supersizing a soft drink to 32 ounces is a quarter of the recommended total daily calories for the average woman.

All of that soda is taking a great toll on our health. Obesity is the most obvious effect. During the past 30 years, as our consumption of soft drinks has increased, the rate of obesity has soared.

In fact, Dr. David Ludwig, a Harvard endocrinologist, said that sweetened drinks are the only specific food that clinical research has directly linked to weight gain.

"Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," Ludwig told CNN.

The sugar provides huge amounts of calories, but also creates a vicious cycle. "It's rapidly absorbed, which raises blood sugar and in effect causes the body to panic," Ludwig said. When the body releases insulin to metabolize the sugar, blood sugar drops. The body responds by releasing a hormone called ghrelin, which causes hunger and provokes us to eat even more.

Sodas can cause other health problems including:

• Diabetes. Not only does being overweight increase the odds of developing Type 2 diabetes, some researchers at Rutgers believe that high-fructose corn syrup, an ingredient in most sugar-sweetened sodas, may start a series of events in the body that leads to diabetes.

• Osteoporosis. Phosphoric acid, which give drinks their "bite," leaches calcium from the bones.

• GI problems."Sodas contain an array of chemical acids as additives, such as acetic, fumaric, gluconic, and phosphoric acids, all of them synthetically produced," Dr. Judith Valentine told the Global Healing Center. "Drinking sodas, especially on an empty stomach, can upset the fragile acid-alkaline balance of the stomach and other gastric linings, creating a continuous acid environment. This prolonged acid environment can lead to inflammation of the stomach and duodenal lining which becomes quite painful. Over the long term, it can lead to gastric lining erosion."

• Dental problems. Phosphoric acid, which causes bone loss, also causes tooth enamel to erode."Dentists are reporting complete loss of the enamel on the front teeth in teenage boys and girls who habitually drink sodas," said Valentine.

• Brain disorders. More than 92 side effects are associated with aspartame, a sugar substitute used in diet sodas. They include brain tumors, emotional disorders, and epileptic seizures.

• Pancreatic cancer. Drinking two or more soft drinks a week increases the risk of developing pancreatic cancer by two-fold compared to people who do not drink soft drinks, says a recent report in Cancer Epidemiology, Biomarkers & Prevention. “The high levels of sugar in soft drinks may be increasing the level of insulin in the body, which we think contributes to pancreatic cancer cell growth,” said Mark Pereira, Ph.D., and senior author of the study.

• Reproductive health. Additives in soft drinks can interfere with the body's delicate hormone balance. And a recent Danish study found that men who drank a quart or more of cola daily had sperm counts 30 percent lower than in those men who didn't drink soft drinks.

• High blood pressure. A study found fructose — a form of sugar found in soft drinks and junk food — raises blood pressure.

• Kidney stones. The same phosphate that rots teeth and leaches calcium from the body has been proposed as a contributing factor in the formation of kidney stones. And a study published in the journal Epidemiology found that drinking two or more colas daily — regular or artificially sweetened — doubled the risk of chronic kidney disease.

Courtesy: NewsMax Health Newsletter

Tips for a brighter smile and clean breath

A genuine smile can light up your face. So why is it that so many women hide their smiles? In my experience, many of my patients were embarrassed by their yellow teeth or bad breath. Unfortunately, as teeth age, they tend to get yellower. But it's not just about appearance...your oral health is also an important indicator of your overall health. You see, your mouth is the window to the rest of your body. So if your mouth is not healthy, your body is not healthy. That's why it's so important to practice good daily oral care.

In addition to the dental basics - such as avoiding sugar and getting regular cleanings - the following steps can keep your teeth healthy so you'll have a gorgeous smile for years to come.

•Clean between your teeth, in the spaces where food provides a feast for destructive bacteria. The best tools are the BrushPik 250 and dental tape, which is a wider floss shaped like tape instead of thread. Both are available in the dental health aisle.


•Boost your saliva. Saliva is a natural tooth-saver. I recommend chewing sugar-free gum (preferably a brand sweetened with tooth-friendly xylitol, such as Spry) to keep your mouth optimally moist


•Scrape your tongue at least twice a day. This dramatically cuts down on the bacterial population in your mouth and makes it easier for your immune system to protect your teeth and gums. Tongue scrapers are available in the dental health aisle at most drug.


•Try oil pulling - a daily Ayurvedic practice that moisturizes your teeth. Before you brush in the morning, swish a teaspoon of organic sesame oil in your mouth for a few minutes, then spit it out.


•Stop the wear-and-tear of tooth enamel by brushing frequently rather than vigorously. I particularly like a gentle, highly effective automatic toothbrush called the HydraBrush . Its unique design with eight patented micro-brushes that move back and forth in a brushing motion actually improves your dental health.


•Consider a good tooth whitener. In my opinion, teeth whitening is generally safe and quite effective. You can get your teeth professionally whitened, but this process can be expensive. Luckily, there are ways you can safely and effectively whiten your teeth at home. Many people find that whitening toothpastes are relatively ineffective, so I suggest foregoing those and using a product called SprayWhite 90 . This at-home teeth whitening system has been shown in studies to naturally and thoroughly whiten teeth up to 7 shades with a single application.


•Take coenzyme Q10 (CoQ10). Studies have shown that CoQ10 levels are linked to healthy gums. There is evidence that those with higher levels of CoQ10 have healthier gums than those with lower levels. I recommend taking 100 mg of CoQ10 daily for dental health.


By following these easy steps, you'll continue to have excellent oral health and prevent any future dental problems. You'll have no problem showing off those beautiful pearly whites. After all, as Broadway legend Martin Charnin once quipped, "You're never fully dressed without a smile."

To your health,

Susan M. Lark, M.D.

P.S. There's a sweet treat that I absolutely love because it's good for your teeth and studies show that it improves gum health. Try a 1/2 teaspoon a day of manuka honey, which is available at many health food stores.

Courtesy: Susan M. Lark, M.D. Newsletter