…to coffee or not to coffee ?! Day 90/365 Osteoblog 365

  Related image        TO COFFEE OF NOT TO COFFEE…

Hi! A quick refresh:) After a back fracture (see previous posts) and an x-ray and a bone scan; I learned that I had low bone density! 😦  Osteoporosis in my neck and Osteoporosis in the hips, ankles etc. Great! How did this happen? And now what?!!

P.S YOU MIGHT HAVE LOW BONE DENSITY TOO!  PlEasE booK a bOne scaN and FinD oUt!!

After much deliberation, the only logical reason I could conceive as a cause for Osteoporosis was that after a radical car accident, a coma of about 5 weeks, plus a bad bladder infection while in hospital in the coma I had sustained some damage to the nerve impulses that alert us to the need to need to pee. As a result rather than the alerts happening when the bladder is topped up, I feel the need to pee IMMEDIATELY when the bladder is barely a quarter topped up. This is MOST annoying because the interruption to daily life is SO OFTEN!

Soooo… I avoided drinking water; BUT did I avoid drinking COFFEE?  Nooooo OFCOURSE NOT!

Related image             

“When caffeine is in the body calcium is more readily excreted. Nutrition.com recommends avoiding coffee and other caffeinated beverages 30 minutes before eating or drinking calcium. It also recommends avoiding caffeine up to 30 minutes after taking a calcium supplement.Jan 28, 2015″ 


So I stopped drinking coffee; and also stopped drinking the glass of red wine or two I enjoyed in the evening with a meal. But then after a while I reasoned that 1 would only have 1 coffee a day; plus take extra calcium and a glass of water every time I had a coffee. PLEASE NOTE: COFFEE ACTUALLY LEACHES CALCIUM FROM THE BONES:

“Another reason could be that the phosphoric acid in cola/coffee leaches calcium out of the bone. Supporting this line of thought is that sodas such as lemon-lime drinks or ginger ale, which are not linked to osteoporosis, lack phosphoric acid.”



13 Health Benefits of Coffee, Based on Science

Coffee is actually very healthy.

It is loaded with antioxidants and beneficial nutrients that can improve your health.

The studies show that coffee drinkers have a much lower risk of several serious diseases.

Here are the top 13 health benefits of coffee, that have been confirmed in actual human studies.

  1. Coffee can help people feel less tired and increase energy levels (12).This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world (3).                            BOTTOM LINE: Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.
  2. Several studies show that caffeine can boost the metabolic rate by 3-11%     BOTTOM LINE:Several studies show that caffeine can increase fat burning in the body and boost the metabolic rate.
  3. Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat.  But caffeine also increases Epinephrine (Adrenaline) levels in the blood. This is the “fight or flight” hormone, designed to make our bodies ready for intense physical exertion.                                                                                          BOTTOM LINE:Caffeine can increase adrenaline levels and release fatty acids from the fat tissues. It also leads to significant improvements in physical performance.
  4. Important Nutrients                                                                                                  Riboflavin (Vitamin B2): 11% of the RDA Pantothenic Acid (Vitamin B5): 6% of the RDA.Manganese and Potassium: 3% of the RDA.Magnesium and Niacin (B3): 2% of the                                                                                                                                   BOTTOM LINE:Coffee contains several important nutrients, including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin.
  5.  Type 2 diabetes is a gigantic health problem, currently afflicting about 300        million people worldwide.                                                                                         BOTTOM LINE:Several observational studies show that coffee drinkers have a much lower risk of getting type II diabetes, a serious disease that currently afflicts about 300 million people worldwide
  6. Several studies show that coffee drinkers have up to a 65% lower risk of getting Alzheimer’s disease                                                                                                              BOTTOM LINE:Coffee drinkers have a much lower risk of getting Alzheimer’s disease, which is a leading cause of dementia worldwide.
  7. In studies, coffee drinkers have a much lower risk of developing Parkinson’s disease, with a reduction in risk ranging from 32-60%.                                            BOTTOM LINE:Coffee drinkers have up to a 60% lower risk of getting Parkinson’s disease, the second most common neurodegenerative disorder.
  8. The liver is an amazing organ that carries out hundreds of important functions in the body.                                                                                                                         BOTTOM LINE:Coffee drinkers have a much lower risk of developing cirrhosis, which can be caused by several diseases that affect the liver.
  9. In a Harvard study published in 2011, women who drank 4 or more cups per day had a 20% lower risk of becoming depressed.                                                              BOTTOM LINE:Coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide.
  10. Coffee appears to be protective against two types of cancer… liver cancer and colorectal cancer.                                                                                                         BOTTOM LINE:Liver and colorectal cancer are the 3rd and 4th leading causes of cancer death worldwide. Coffee drinkers have a lower risk of both.
  11. Coffee does not cause heart disease and may reduce the chance of a stroke.                  BOTTOM LINE:Coffee may cause mild increases in blood pressure, which usually diminish over time. Coffee drinkers do not have an increased risk of heart disease, but a slightly lower risk of stroke.
  12. Given that coffee drinkers are less likely to get many diseases, it makes sense that coffee could help you live longer.                                                                    BOTTOM LINE:Several studies show that coffee drinkers live longer and have a lower risk of premature death.
  13. In fact, studies show that most people get more antioxidants from coffee than both fruits and vegetables… combined

    Coffee is one of the healthiest beverages on the planet. Period.

    An evidence-based article from our experts at Authority Nutrition.


There is  evidence that caffeine in coffee effects the calcium absorption which could lead to a calcium deficiency and a subsequent bone density loss.

The positive benefits of coffee far outweigh the negative effects –  AS LONG AS we time our coffee consumption with the calcium intake either by supplement or in foods. Take calcium morning and night to make up the daily requirements of

Sufficient amounts of calcium are required for bone strength. The body uses calcium for the heart, blood, muscles and nerves. Without the proper amount of calcium intake, the body will strip calcium from the bones where it is stored, causing the bones to get weaker. It is estimated that 55% of men and 78% of women over age 20 in the U.S. do not get enough calcium in their diet.11 It is important to note that since the human body cannot produce its own calcium, adequate calcium intake is vital.

Calcium Intake

The recommended amounts of calcium for adults are as follows:

  • For pre-menopausal women 25-50 years old and post-menopausal women on estrogen replacement therapy: 1,000-1,200 milligrams of calcium per day. 1,500 milligrams of calcium per day is recommended for pregnant or lactating women.
  • For postmenopausal women less than age 65 not on estrogen replacement therapy: 1,500 milligrams of calcium per day.
  • For men ages 25-65: 1,000 milligrams of calcium per day.
  • For all people (women and men) over age 65: 1,500 milligrams of calcium per day.12

This article is all about the calcium requirements for adults, also view:Children Calcium Requirements

  1. Drink 6-8 glasses of water daily
  2. Eat healthy foods – NO JUNK! 98% of the time!
  3. Know your body – cholesterol, bone density, blood sugar, allergies, intolerance, blood group, BMI, resting heart rate, etc
  4. Love your precious gift of life and your body. Look after it!


see http://www.bemer.co.za  More later…..


Calcium from milk. To do or not to do?!

Calcium: What’s Best for Your Bones and Health?

Table of Contents
• Introduction
• What Is Calcium, and Where Do We Get It?
• Growing Healthy Bones
• What Is Osteoporosis
• How Can Osteoporosis Be Slowed Down?
• Preventing Bone Loss in Adulthood
• Should You Get Calcium from Milk?
• The Bottom Line: Recommendations for Calcium Intake and Bone Health
• References
Those advertisements pushing milk as the answer to strong bones are almost inescapable. But does “got milk?” really translate into “got strong bones?”
The pro-milk faction believes that increased calcium intake—particularly in the form of the currently recommended three glasses of milk per day—will help prevent osteoporosis, the weakening of bones. Each year, osteoporosis leads to more than 1.5 million fractures, including 300,000 broken hips.
On the other side are those who believe that consuming a lot of milk and other dairy products will have little effect on the rate of fractures but may contribute to problems such as heart disease or prostate cancer.
Which view is right? The final answers aren’t in. But here is a summary of what’s currently known about calcium and its effects on the body.
What Is Calcium, and Where Do We Get It?

Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and the regulation of the heart’s rhythm. Ninety-nine percent of the calcium in the human body is stored in the bones and teeth. The remaining 1 percent is found in the blood and other tissues.
The body gets the calcium it needs in two ways. One is by eating foods or supplements that contain calcium. Good sources include dairy products, which have the highest concentration per serving of highly absorbable calcium, and dark leafy greens or dried beans, which have varying amounts of absorbable calcium. Calcium supplements often contain vitamin D; taking calcium paired with vitamin D seems to be more beneficial for bone health than taking calcium alone. (Read more about calcium and osteoporosis.)
The other way the body gets calcium is by pulling it from bones. This happens when blood levels of calcium drop too low, usually when it’s been awhile since having eaten a meal containing calcium. Ideally, the calcium that is “borrowed” from the bones will be replaced at a later point. But, this doesn’t always happen. Most important, this payback can’t be accomplished simply by eating more calcium.
Growing Healthy Bones
Bone is living tissue that is always in flux. Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodeling. Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone.
In healthy individuals who get enough calcium and physical activity, bone production exceeds bone destruction up to about age 30. After that, destruction typically exceeds production.
What Is Osteoporosis?
Osteoporosis, or “porous bones,” is the weakening of bones caused by an imbalance between bone building and bone destruction. People typically lose bone as they age, despite consuming the recommended intake of calcium necessary to maintain optimal bone health. An estimated 10 million Americans—8 million women and 2 million men—have osteoporosis. Another 34 million have low bone mass, placing them at increased risk for osteoporosis. (1)
Achieving adequate calcium intake and maximizing bone stores during the time when bone is rapidly deposited (up to age 30) provides an important foundation for the future. But it will not prevent bone loss later in life. The loss of bone with aging is the result of several factors, including genetic factors, physical inactivity, and lower levels of circulating hormones (estrogen in women and testosterone in men).
Postmenopausal women account for 80 percent of all cases of osteoporosis because estrogen production declines rapidly at menopause. Of course, men are also at risk of developing osteoporosis, but they tend to do so 5 to 10 years later than women, since testosterone levels do not fall abruptly the way estrogen does in women. It is estimated that osteoporosis will cause half of all women over age 50 to suffer a fracture of the hip, wrist, or vertebra.
How Can Osteoporosis Be Slowed Down?
Preventing osteoporosis depends on two things: making the strongest, densest bones possible during the first 30 years of life and limiting the amount of bone loss in adulthood.
There are a number of lifestyle factors that can help with the latter:
• Getting regular exercise, especially weight-bearing and muscle strengthening exercise.
• Getting adequate vitamin D, whether through diet, exposure to sunshine, or supplements.
• Consuming enough calcium to reduce the amount the body has to borrow from bone.
• Consuming adequate vitamin K, found in green, leafy vegetables.
• Not getting too much preformed vitamin A.
Preventing Bone Loss in Adulthood
Several complementary strategies can help prevent or minimize bone loss during adulthood and old age. These include:
Getting Regular Exercise

Physical activity that puts some strain or stress on bones causes the bones to retain and possibly even gain density throughout life. Cells within the bone sense this stress and respond by making the bone stronger and denser. Such “weight-bearing” exercises include walking, dancing, jogging, weightlifting, stair-climbing, racquet sports, and hiking.
Swimming is a useful form of exercise for the heart and cardiovascular system. But because water supports the bones, rather than putting stress on them, it’s not considered a good “weight-bearing” exercise for bone strength. In addition, physical activity doesn’t strengthen all bones, just those that are stressed, so you need a variety of exercises or activities to keep all your bones healthy.
Another function of physical activity, probably at least as important as its direct effect on bone mass, is its role in increasing muscle strength and coordination. With greater muscle strength, one can often avoid falls and situations that cause fractures. Making physical activity a habit can help maintain balance and avoid falls.
Getting Enough Calcium
Despite the debates surrounding milk and calcium, one thing is clear: adequate calcium—both for bone development and for non-bone functions—is key to reducing the risk of osteoporosis. However, the healthiest or safest amount of dietary calcium hasn’t yet been established. Different scientific approaches have yielded different estimates, so it’s important to consider all the evidence.
Maximum-calcium-retention studies, which examine the maximum amount of calcium that can be forced into bones, suggest a fairly high requirement. To ensure that 95 percent of the population gets this much calcium, the National Academy of Sciences established the following recommended intake levels:
• 1,000 milligrams/day for those age 19 to 50
• 1,200 milligrams/day for those age 50 or over
• 1,000 milligrams/day for pregnant or lactating adult women
But the maximum-calcium-retention studies are short term and therefore have important limitations. To detect how the body adapts to different calcium intakes over a long period of time—and to get the big picture of overall bone strength—requires studies of longer duration.
The results from such long-term studies may be surprising to some. While they do not question the importance of calcium in maximizing bone strength, they cast doubt on the value of consuming the large amounts currently recommended for adults.
In particular, these studies suggest that high calcium intake doesn’t actually appear to lower a person’s risk for osteoporosis. For example, in the large Harvard studies of male health professionals and female nurses, individuals who drank one glass of milk (or less) per week were at no greater risk of breaking a hip or forearm than were those who drank two or more glasses per week. (2, 3) When researchers combined the data from the Harvard studies with other large prospective studies, they still found no association between calcium intake and fracture risk. (4) Also, the combined results of randomized trials that compared calcium supplements with a placebo showed that calcium supplements did not protect against fractures of the hip or other bones. Moreover, there was some suggestion that calcium supplements taken without vitamin D might even increase the risk of hip fractures. A 2014 study also showed that higher milk consumption during teenage years was not associated with a lower risk of hip fracture in older adults. (27)
Additional evidence further supports the idea that American adults may not need as much calcium as is currently recommended. For example, in countries such as India, Japan, and Peru where average daily calcium intake is as low as 300 milligrams per day (less than a third of the U.S. recommendation for adults, ages 19 to 50), the incidence of bone fractures is quite low. Of course, these countries differ in other important bone-health factors as well—such as level of physical activity and amount of sunlight—which could account for their low fracture rates.
Ideally, these issues might be resolved by randomizing a large group of adults to get different amounts of calcium and following them to see how many would eventually break a bone. In fact, a few such studies have been conducted, and they have not provided evidence of benefit, as noted above. However, most of these studies were small or of short duration, so they could not rule out the possibility of a small benefit from supplementation. Other randomized trials have combined calcium in combination with vitamin D, which could obscure the true effects of calcium.
To illustrate the different conclusions drawn from examining the same body of data, a British committee that is comparable to the U.S. group that established calcium requirements here concluded that 700 milligrams per day was enough for individuals age 19 and older.
Getting Enough Vitamin D

 Vitamin D plays a critical role in maintaining bone health. When blood levels of calcium begin to drop, the body responds in several ways. It promotes the conversion of vitamin D into its active form, which then travels to the intestines (to encourage greater calcium absorption into the blood) and to the kidneys (to minimize calcium loss in the urine).
For bone health, an adequate intake of vitamin D is no less important than calcium. Vitamin D is found in milk and vitamin supplements, and it can be made by the skin when it is exposed to sunlight in the summertime. But not all sunlight is created equal. Above 40 degrees latitude (north of San Francisco, Denver, Indianapolis, and Philadelphia), the winter sunlight isn’t strong enough to promote vitamin D formation. Sunscreens also prevent the formation of vitamin D, although they are still recommended to reduce risk of sun-induced skin cancer and skin damage.
An examination of clinical trials of vitamin D for the prevention of osteoporosis found that getting 700 to 800 IUs of vitamin D per day decreases the risk of hip and non-vertebral fractures; (5) vitamin D may be even more effective when taken in conjunction with calcium. (6) A similar analysis of the effect of vitamin D on falls indicated that supplementation with vitamin D reduces the risk of falls among older individuals by more than 20 percent. (7)

Look for a multivitamin that supplies 800 to 1,000 IU of vitamin D per day. If your multi only has 400 IU of vitamin D, consider taking an extra supplement. Many people may need 2,000 IU per day (or more) of vitamin D for adequate blood levels, particularly if they have darker skin, spend winters at higher latitudes (such as the northern U.S.), or spend little time in the sun. If you fall into one of these groups, which would include most of the U.S. population, taking 2,000 IU is reasonable and well within the safe range. As always, it’s a good idea to discuss use of supplements with your doctor, and he or she may want to order a vitamin D blood test.
Getting Enough Vitamin K

Vitamin K, which is found mainly in green, leafy vegetables, likely plays one or more important roles in calcium regulation and bone formation. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health. (8) A report from the Nurses’ Health Study suggests that women who get at least 110 micrograms of vitamin K a day are 30 percent less likely to break a hip than women who get less than that. (9) Among the nurses, eating a serving of lettuce or other green, leafy vegetable a day cut the risk of hip fracture in half when compared with eating one serving a week. Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture in men and women, and increased bone mineral density in women. (10, 11) Getting one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale should be enough to meet the daily recommended target of 120 micrograms per day for men and 90 micrograms per day for women.
Some other factors may also help lower the risk of osteoporosis:
• Take care with caffeine and cola. Although the votes aren’t all in, there is some evidence that drinking a lot of coffee—about four or more cups per day—can increase the risk of fracture. Caffeine tends to promote calcium excretion in urine. Meanwhile, the Framingham Osteoporosis Study has found that older women who drink cola every day have lower bone mineral density than those who drink it less than once a month. (12) This may be due to cola’s high levels of phosphorous, which may alter the dietary balance between calcium and phosphorous and thereby weaken bones.
• Get enough protein, but not too much. The body needs protein to build healthy bones. But as your body digests protein, it releases acids into the bloodstream, which the body neutralizes by drawing calcium from the bones. Following a high-protein diet for a few weeks probably won’t have much effect on bone strength. Doing it for a long time, though, could weaken bone. In the Nurses’ Health Study, for example, women who ate more than 95 grams of protein a day were 20 percent more likely to have broken a wrist over a 12-year period when compared to those who ate an average amount of protein (less than 68 grams a day). (13) But this area of research is still controversial, and findings have not been consistent. Some studies suggest increasing protein increases risk of fractures; others associate high-protein diets with increased bone mineral density. It is still unclear what level of protein intake provides the best protection against osteoporosis, and more research is needed.
• Get enough vitamin A, but not too much. Long associated with good vision, vitamin A has also been found to direct the process of borrowing and redepositing calcium in bone. However, too much preformed vitamin A (also known as retinol) can promote fractures. Choose a multivitamin supplement that has all or the majority of its vitamin A in the form of beta-carotene, a vitamin A precursor, since beta-carotene does not increase one’s fracture risk. Many multivitamin manufacturers have already reduced the amount of preformed vitamin A in their products.
Postmenopausal women may also want to talk to a health care provider about taking a medication that can strengthen bones. The estrogen in postmenopausal hormones can compensate for the drop in estrogen levels after menopause, helping to prevent—and perhaps even partially reverse—bone loss. However, hormone replacement therapy has fallen from grace as the mainstay for preventing osteoporosis after results from several studies showed that it increased the risk of breast cancer, stroke, and blood clots. (14) Other medications such as alendronate (Fosamax), risedronate (Actonel), calcitonin (Miacalcin), raloxifene (Evista), and parathyroid hormone (Fortéo) have been approved for the prevention or treatment of osteoporosis.
Should You Get Calcium from Milk?

When most people in the United States think of calcium, they immediately think of milk. But should this be so? Milk is actually only one of many sources of calcium—dark leafy green vegetables and some types of legumes are among the other sources—and there are some important reasons why milk may not be the best source for everyone.
These reasons include the following:
Lactose Intolerance
Many people have some degree of lactose intolerance. For them, eating or drinking dairy products causes problems like cramping, bloating, gas, and diarrhea. These symptoms can range from mild to severe. Certain groups are much more likely to have lactose intolerance. For example, 90 percent of Asians, 70 percent of blacks and Native Americans, and 50 percent of Hispanics are lactose intolerant, compared to only about 15 percent of people of Northern European descent.
One alternative for those who are lactose intolerant but who still enjoy consuming dairy products is to take a pill containing enzymes that digest milk sugar along with the dairy product, or to consume milk that has the lactase enzyme added to it.
High Saturated Fat Content
Many dairy products are high in saturated fats, and a high saturated fat intake is a risk factor for heart disease. And while it’s true that most dairy products are now available in fat-reduced or nonfat options, the saturated fat that’s removed from dairy products is inevitably consumed by someone, often in the form of premium ice cream, butter, or baked goods.
Strangely, it’s often the same people who purchase these higher fat products who also purchase the low-fat dairy products, so it’s not clear that they’re making great strides in cutting back on their saturated fat consumption. (For more information on dietary fats, read the Nutrition Source article Fats and Cholesterol: Out with the Bad, In with the Good.)
Possible Increased Risk of Ovarian Cancer
High levels of galactose, a sugar released by the digestion of lactose in milk, have been studied as possibly damaging to the ovaries and leading to ovarian cancer. Although such associations have not been reported in all studies, there may be potential harm in consuming high amounts of lactose. A recent pooled analysis of 12 prospective cohort studies, which included more than 500,000 women, found that women with high intakes of lactose—equivalent to that found in 3 cups of milk per day—had a modestly higher risk of ovarian cancer, compared to women with the lowest lactose intakes. (15) The study did not find any association between overall milk or dairy product intake and ovarian cancer. Some researchers have hypothesized, however, that modern industrial milk production practices have changed milk’s hormone composition in ways that could increase the risk of ovarian and other hormone-related cancers. (16) More research is needed.
Probable Increased Risk of Prostate Cancer
A diet high in calcium has been implicated as a probable risk factor for prostate cancer. (17) In a Harvard study of male health professionals, men who drank two or more glasses of milk a day were almost twice as likely to develop advanced prostate cancer as those who didn’t drink milk at all. (18) The association appears to be with calcium itself, rather than with dairy products in general: A more recent analysis of the Harvard study participants found that men with the highest calcium intake—at least 2,000 milligrams a day—had nearly double the risk of developing fatal prostate cancer as those who had the lowest intake (less than 500 milligrams per day). (19)
Clearly, although more research is needed, we cannot be confident that high milk or calcium intake is safe.
The Bottom Line: Recommendations for Calcium Intake and Bone Health
Adequate, lifelong dietary calcium intake is necessary to reduce the risk of osteoporosis. Consuming adequate calcium and vitamin D and performing regular, weight-bearing exercise are also important to build maximum bone density and strength. After age 30, these factors help slow bone loss, although they cannot completely prevent bone loss due to aging.
Milk and dairy products are a convenient source of calcium for many people. They are also a good source of protein and are fortified with vitamins D and A. At this time, however, the optimal intake of calcium is not clear, nor is the optimal source or sources of calcium. As noted earlier, the National Academy of Sciences currently recommends that people ages 19 to 50 consume 1,000 milligrams of calcium per day, and that those age 50 or over get 1,200 milligrams per day. Reaching 1,200 milligrams per day would usually require drinking two to three glasses of milk per day—or taking calcium supplements—over and above an overall healthy diet.
However, these recommendations are based on very short-term studies, and are likely to be higher than what people really need. Currently, there’s no good evidence that consuming more than one serving of milk per day in addition to a reasonable diet (which typically provides about 300 milligrams of calcium per day from nondairy sources) will reduce fracture risk. Because of unresolved concerns about the risk of ovarian and prostate cancer, it may be prudent to avoid higher intakes of dairy products.

At moderate levels, though, consumption of calcium and dairy products has benefits beyond bone health, including possibly lowering the risk of high blood pressure and colon cancer. (20–25) While the blood pressure benefits appear fairly small, the protection against colon cancer seems somewhat larger, and most of the latter benefit comes from having just one or maybe two glasses of milk per day in addition to what we get from other foods in our diet. Getting more than this doesn’t seem to lower risk further.
For individuals who are unable to digest—or who dislike—dairy products and for those who simply prefer not to consume large amounts of such foods, other options are available. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.
Calcium is also found in spinach and chard, but these vegetables contain oxalic acid, which combines with the calcium to form calcium oxalate, a chemical salt that makes the calcium less available to the body. A variety of calcium-fortified foods, such as orange juice and soy milk, are now on the market.
Calcium can also be ingested as a supplement, and if you do go the supplement route, it’s best to choose one that includes some vitamin D. Research suggests that calcium-only supplements do not protect against fractures, and may in fact increase risk of fractures. (4) There’s also some emerging evidence that taking calcium-only supplements may possibly increase the risk of heart attacks—another reason to avoid calcium-only supplements. (26) Men may want to avoid calcium supplements because of questions about possible risks of prostate cancer; if men do take a calcium supplement, limiting supplement intake to 500 milligrams of calcium per day seems prudent.
Antacids contain calcium, but do not contain vitamin D. So if you choose antacids as a calcium source, you may want to consider taking a separate vitamin D supplement. Discuss your options with a health care provider. (Read more about vitamin D and health.)
Here is a list of foods that are good sources of calcium.
1. Osteoporosis: fast facts. National Osteoporosis Foundation. Accessed January 24, 2008.
2. Owusu W, Willett WC, Feskanich D, Ascherio A, Spiegelman D, Colditz GA. Calcium intake and the incidence of forearm and hip fractures among men. J Nutr. 1997; 127:1782–87.
3. Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health. 1997; 87:992–97.
4. Bischoff-Ferrari HA, Dawson-Hughes B, Baron JA, et al. Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials. Am J Clin Nutr. 2007; 86:1780–90.
5. Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson-Hughes B. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. JAMA. 2005; 293:2257–64.
6. Boonen S, Lips P, Bouillon R, Bischoff-Ferrari HA, Vanderschueren D, Haentjens P. Need for additional calcium to reduce the risk of hip fracture with vitamin D supplementation: evidence from a comparative meta-analysis of randomized controlled trials. J Clin Endocrinol Metab. 2007; 92:1415–23.
7. Bischoff-Ferrari HA, Dawson-Hughes B, Willett WC, et al. Effect of vitamin D on falls: a meta-analysis. JAMA. 2004; 291:1999–2006.
8. Weber P. Vitamin K and bone health. Nutrition. 2001; 17:880–87.
9. Feskanich D, Weber P, Willett WC, Rockett H, Booth SL, Colditz GA. Vitamin K intake and hip fractures in women: a prospective study. Am J Clin Nutr. 1999; 69:74–79.
10. Booth SL, Tucker KL, Chen H, et al. Dietary vitamin K intakes are associated with hip fracture but not with bone mineral density in elderly men and women. Am J Clin Nutr. 2000; 71:1201–08.
11. Booth SL, Broe KE, Gagnon DR, et al. Vitamin K intake and bone mineral density in women and men. Am J Clin Nutr. 2003; 77(2):512-16.
12. Tucker KL, Morita K, Qiao N, Hannan MT, Cupples LA, Kiel DP. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: the Framingham Osteoporosis Study. Am J Clin Nutr. 2006; 84:936–42.
13. Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Protein consumption and bone fractures in women. Am J Epidemiol. 1996; 143:472–79.
14. Manson JE, Hsia J, Johnson KC, et al. Estrogen plus progestin and the risk of coronary heart disease. N Engl J Med. 2003; 349:523–34.
15. Genkinger JM, Hunter DJ, Spiegelman D, et al. Dairy products and ovarian cancer: a pooled analysis of 12 cohort studies. Cancer Epidemiol Biomarkers Prev. 2006; 15:364–72.
16. Ganmaa D, Sato A. The possible role of female sex hormones in milk from pregnant cows in the development of breast, ovarian, and corpus uteri cancers. Med Hypotheses. 2005; 65:1028–37.
17. World Cancer Research Fund, American Institute for Cancer Research. Food, nutrition, physical activity, and the prevention of cancer: a global perspective. Washington DC: AICR, 2007.
18. Giovannucci E, Rimm EB, Wolk A, et al. Calcium and fructose intake in relation to risk of prostate cancer. Cancer Res. 1998; 58:442–447.
19. Giovannucci E, Liu Y, Platz EA, Stampfer MJ, Willett WC. Risk factors for prostate cancer incidence and progression in the Health Professionals Follow-up Study. International Journal of Cancer. 2007; 121:1571–78.
20. Larsson SC, Bergkvist L, Rutegard J, Giovannucci E, Wolk A. Calcium and dairy food intakes are inversely associated with colorectal cancer risk in the Cohort of Swedish Men. Am J Clin Nutr. 2006; 83:667–73; quiz 728–29.
21. Cho E, Smith-Warner SA, Spiegelman D, et al. Dairy foods, calcium, and colorectal cancer: a pooled analysis of 10 cohort studies. J Natl Cancer Inst. 2004; 96:1015–22.
22. Martinez ME, Willett WC. Calcium, vitamin D, and colorectal cancer: a review of the epidemiologic evidence. Cancer Epidemiol Biomarkers. Prev 1998; 7:163–68.
23. Hyman J, Baron JA, Dain BJ, et al. Dietary and supplemental calcium and the recurrence of colorectal adenomas. Cancer Epidemiol Biomarkers Prev. 1998; 7:291–95.
24. Dickinson HO, Nicolson DJ, Cook JV, et al. Calcium supplementation for the management of primary hypertension in adults. Cochrane Database Syst Rev. 2006:CD004639.
25. Cappuccio FP, Elliott P, Allender PS, Pryer J, Follman DA, Cutler JA. Epidemiologic association between dietary calcium intake and blood pressure: a meta-analysis of published data. Am J Epidemiol. 1995; 142:935–45.
26. Bolland MJ, Avenell A, Baron JA, Grey A, MacLennan GS, Gamble GD, Reid IR. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ. 2010; 341:c3691. doi: 10.1136/bmj.c3691.
27. Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA Pediatr. 2014 Jan;168(1):54-60.
Terms of Use
The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.
Share this:



Shudder me bones! Day 24/365. 

First things first: Confession time! 

Whether starting a new exercise program, or a diet to lose weight or when starting any other quest to improve life, the initial day one is all good and well! Then comes the committed slog. “Really?! One won’t hurt will it ?” Yeah, we all relate in one way or another.  It’s probably just human nature; the “natural” desire to appease the flesh nature. 

So what happens when we blow it? Do you give up until the pain of staying the same is worse than the pain of change? Well, that’s a good reason.  But what if the self-talk between the 2 ears could win the war even while a few battles might be lost along the road to victory?! 

That’s what TRUTHCOACHING does. Here’s one to take home:

FAILURE ISNT FATAL! (Unless there is a failure to learn from failure)

O.K the confession: I attend a small-group of girls ever Tuesday evening. We chat about issues arising  in the week, share biblical ah hah moments, pray for one another and so, in summary, offload and then fill up on the right stuff. And then maybe if it’s a birthday week we might make something yummy to share and edify the birthday girl. Such as this past Tuesday. I have never before made brownies.  And when I checked the needed ingredients, I did not have cocoa in the kitchen cupboard. But… I did have Skinny Choc powder, Milo, and Nestle hot chocolate. So after winging the compromised recipe, I simply had to taste the goods didn’t I?! Oh wow! Talk about “death-by-chocolate”! So yummy. I did a tad more than taste.

Then, next day, I’m off to Cape Town (an hour and a half away) to meet my friend and her sons, one of whom is my god-son. We had an amazing time watching the boys conquer the bicycle park and then headed off to Woolworths for refreshments. I ordered Chai Tea and almond cake. Very yummy but the almond cake was loaded with more chocolate! Good intentions turned sugar over-load! (Cocoa also does the same as coffee as in diuretic and leach bones of calcium.) 

Did I push it away? Nooooo, down the hatch it all went. 

THE POINT IS: Don’t get stuck on the failed battles. Win the war in your head NOW.


BONE SHUDDERING.  WHEN BONES ARE PUT UNDER A VIBRATING FORCE SUCH AS WHEN LYING ON A MASSAGE MAT OR STANDING ON A “Power Plate” does bone density improve?  See http://www.drweil.com   It would seem not.


*Drink pure water every hour on the hour. At least.  

*Take organic Calcium plus Magnesium plus vit D supplements and get sunshine on your skin. 

See http://www.sevenpointfive.com and http://www.nutrilite.com 

*Plan Calcium rich meals.

*Do exercise including balance and weight-bearing exercises.

*Check your self-talk. Negetive lies breed acid. Truthcoach yourself. See http://www.livingwisdom.co.nz 

*Make up the difference : E.g if you have a coffee then have 2 cups of water and 120mg of calcium; if you have too much sugar drink 2 cups of water and work it off with healthy exercise as soon as possible. If you have a negetive thought change your mind to a truth-filled positive Truthcoach. 



STAY GETTING BETTER! GOD BLESS YOU!!! See you in a week…for day 24/365


Day 17/356 THE BEMER will make these dry bones live!!


  • Do you know your DXA score yet?
  • Why is it so important in my opinion?
  • Well, because “if you always do what you’ve always done then you’ll always get what you’ve always got.” And if the bone density scores of your bones are unknown, then its an unlikely  motivation to make changes to strengthen them IF YOU NEED TO? Like I need to!


  •   Recap: I am 56years young. I haven’t even had a full-on cold or flu for years and years (maybe 14 or more); I don’t do junk food; I have never smoked; I live in the country; I don’t drink more than a glass or two of good red wine with an evening meal; I love God; My default mood is to be content and good natured…blah blah blah…
  • Well, after a car accident that put me in a coma for 6 weeks and left me with a neck fracture, some broken ribs, a serious bladder infection and the need for a catheter while in hospital some 20 years ago; resulted in me having a weak bladder and so, stupidly, avoiding drinking enough water while still enjoying 3 or 4 coffees a day! NOT GOOD!!!
  • Then a very uneventful, easy menopause albeit somewhat early, is likely to have resulted in lack of hormones for bone density repair plus calcium being leached from the bones (coffee is culprit!) and there we have it:
  • Deficiency = speedy decline!


  • Read my previous posts to get a summary of my typical day; but just to recap:
  • Water, drink the right amount!
  • Exercise, weight bearing exercises daily.
  • Balance exercises daily
  • Improve health overall: get enough sleep, have fun, make friends, love life by having the right attitude, become “centred”, be an overcomer, develop a good attitude, truthcoach yourself eg:
  • I am not by bones. I am not my body. I will have faith that I will be ok. I will empower myself by doing what I can and should do to improve my health and bones. I am worth it!

USE A BEMER!!!!!!  http://www.bemer.co.za The Bemer is not a BMW vehicle. Its a Bio Electro Magnetic Energy Regulation device. And it has a setting to get your own body to improve bone density! The device is rather pricey but there is a facility that allows rental of the device while paying it off at the same time.

I am telling you this because I am using a BEMER and I am really expecting to see good results after 365 days  (although I am very keen to check out the DXA scores after 6 months so maybe only 180 or so days till we see results?!)

The Bemer has electromagnetic energy that is filtered into the therapy mat and/or the “intensive applicator”. This increases blood flow to the body while the body then produces more than usual while blood cells to fight INFECTION. Infection is the start of everything from the common cold to cancer and everything else.

Infection can only begin and then multiply in an acid environment. The Bemer allows the body to produce the white cells which then attack the inflamed body part to de-enflame it. The Bemer can be used on broken bone in a body and typically the body is often able to repair the broken bone is much less the usual time of 6-8 weeks!


That’s it for day 17/365. There is so much info on Osteoporosis with regards diet and nutrition. GET IN THE LOOP AND DO WHAT YOU KNOW IS THE RIGHT THING TO DO.

Meantime watch this space, and like it to join the journey.

Next week I will talk about the strength of truchcoaching. Its truly life changing….Till then…make those dry bones live again…!!!!! cheers for now