In the News: Calcium and Cardiovascular Disease Risks

A recent study published in the British Medical Journal looked at the impact of dietary calcium intake on cardiovascular disease. Results suggested that women consuming more than 1400mg of calcium per day were at increased risk for cardiovascular disease and death from all causes, when compared to women consuming 600-1000mg per day. Further, of those women consuming more than 1400mg per day, those who took a calcium supplement (as part of the 1400mg) had an even greater risk -- more than 2.5 times the risk of death from all causes.

The Recommended Dietary Allowance for Calcium from the US Food and Nutrition Board is 1000-1200mg per day for healthy adults.
 
Calcium is the most abundant mineral in the body and is naturally found in the following foods:

• Dairy products (milk, cheese, yogurt, etc.)
• Fish: salmon (bones in), sardines
• Soy milk (fortified)
• Orange Juice (fortified)
• Tofu
• Kale, Cabbage, Turnip Greens
• Broccoli
• Cereals (fortified)

It is essential for a variety of daily body processes:

• Bone health
• Vascular (blood vessel) contraction and dilation
• Muscle function
• Nerve transmission
• Hormonal secretion

The key take-away: More calcium is not necessarily better for your health. Aim to get your daily calcium needs from a varied diet with plenty of calcium-rich foods and refrain from taking a calcium supplement unless specifically prescribed by your primary care physician.

Read more about Calcium at the NIH Office of Dietary Supplements.

The New Superfood: Oat Straw

It seems there’s always an emerging superfood in the world of wellness. Whether it’s blueberries, blackberries, acai berries, or ginger root, many health-conscious individuals seek general well-being through a carefully monitored, antioxidant-heavy diet. This is certainly an effective way to boost immunity and maximize longevity, but it’s important to pay attention to the research rather than blindly following marketing claims.

Despite it's popularity, POM recently faced a catastrophic lawsuit which attacked the company for exaggerating health claims associated with POM's products.

Today, oat straw (Avena Sativa) is quickly gaining recognition for its wide range of wellness benefits. Those familiar with the herb tout it as the Next Big Thing for its role in improved sleep, mental acuity, cholesterol management, and anxiety reduction.

Though many are familiar with the benefits of oatmeal in relation to skin treatments, oat straw is the green oat grass in its "milky" stage before the oat matures.

Oat straw is high in calcium and minerals which can lead to strong teeth and bones. Some believe it to have cholesterol lowering properties. Studies show individuals demonstrate improved cognitive performance when they consume Avena Sativa prior to conducting mentally taxing tasks.

Finally, the herb contains Vitamin B, which research links to alertness, increased energy, and anti-anxiety properties.

Interested in learning more about this potential superfood? Check out Natural News for a thorough overview of oat straw's health benefits and tips for incorporating it into your diet. 

Flavonoid Intake Can Improve Bone Health

When you think of strong bones, you probably think Calcium! Milk! Dairy! And of course, in the past few years, Vitamin D has received its fair share of positive press for bone strengthening properties; but what about flavonoids, those naturally occurring plant pigments with antioxidant properties?

Flavonoids – compounds found in foods like fruits and vegetables, herbs, spices, tea, dark chocolate, and wine – have been shown recently to have a significant impact on bone health. Researchers are currently unsure which properties of the compounds allow for enhanced bone formation and decreased deterioration, but they agree that flavonoids appear to have a more positive effect on bone than fruits and vegetables alone.

Although the cellular processes responsible for improving bone structure require further examination, these initial studies of flavonoids' role in disease prevention offer hope for potential bone promoting resources in the coming years. As the baby boomers age, this type of research will prove invaluable. Osteoporosis and skeletal weakening are quickly becoming critical issues in healthcare. Providing options for optimal bone strength beyond calcium and vitamin D could prevent numerous bone breaks and fractures and minimize cost of care down the line.

Additionally, athletes who refuel with flavonoid-rich foods are less prone to injury and experience quicker recovery. The antioxidant properties of these compounds have been found to reduce inflammation and prevent chronic oxidative-stress related diseases.

While earlier studies suggest flavonoid consumption protects individuals against inflammation and cancer, breakthrough research demonstrates the role of flavonoids in improved bone health.

Vitamin D: Sunshine Or Supplements Are Your Best Bet

Vitamin D is a hot topic issue these days so naturally, the recommendations for achieving healthy levels are constantly being tweaked. But first, what does it do? Vitamin D signals the intestines to absorb calcium from foods and to regulate its uptake by bone cells. Although our bodies can reach ideal levels of vitamin D with exposure to sunlight, many skin-cancer-fearing Americans are shunning the sun and ultimately missing out on valuable vitamin D absorption opportunities. If you're a shade-seeker as well, you might be vitamin D deficient.

When you ask people how to strengthen bones, the most common response is “calcium”. Today though, we know that while calcium is an important component in preventing osteoporosis, vitamin D plays a crucial role as well. In a 2007 study, calcium supplements alone did not lower the risk of fractures in older adults. When calcium was combined with vitamin D, however, the risk of fracture significantly decreased. So how much vitamin D do we really need? 400-600 IU per day is typically advised for teens and younger adults, while older adults should aim for 800-1000 units of vitamin D. Currently, about 70% of older men and women fail to meet that.

* One in four men and one in two women over age 50 will break a bone because of osteoporosis

* Osteoporosis caused more than 2 million fractures in 2005

* Six months after a hip fracture, only 15% of patients can walk across a room without help

Unfortunately, it’s difficult to find adequate vitamin D in foods. A cup of milk, for example, is fortified with about 100 IU while a tablespoon of fortified margarine offers only 60 IU. At that rate, reaching the benchmark of 800 IU per day becomes quite a challenge. Supplements seem to be the best way to safely and efficiently reach the ideal level of vitamin D in the blood stream, but some research points out risks involved with too much of the vitamin. Although a vitamin D overdose is unlikely, regular intake of supplemental vitamin D far above the recommended values might lead to nausea, kidney stones, heart rhythm abnormalities and other undesirable side effects.

The bottom line: Spend some time in sunshine to absorb vitamin D the natural way. If sun exposure is a serious concern, shoot for 800 IU of vitamin D and 1,000 mg of calcium per day from foods and supplements to achieve maximum bone health.