Meditation

Meditation is a mind-body process that uses concentration or reflection to relax the body and calm the mind. It has been defined as the intentional self-regulation of attention, a mental focus on a particular aspect of one's inner or outer experience. One commonly practiced type is Transcendental Meditation, which involves repeating a word or phrase (mantra), either silently or aloud. Another is mindfulness meditation, in which a person observes sensations, perceptions, and thoughts without judgment as they arise. There are other types of meditation that focus attention by walking or visualizing. Meditations that focus on words or images and do not strive for a state of thoughtless awareness are sometimes called quasi-meditative.

Meditation is one of several relaxation methods evaluated by an independent panel, convened by the National Institutes of Health (NIH). The panel found that it might be a useful complementary therapy for treating chronic pain and insomnia (sleeping problems). Some cancer treatment centers offer meditation or relaxation therapy along with the usual medical care. Available scientific evidence does not suggest that meditation is effective in treating cancer or any other disease; however, it may help to improve the quality of life for people with cancer.

Practitioners also claim meditation improves mood, immune function, and fertility. Supporters further claim meditation increases mental efficiency and alertness, and raises self-awareness, which contributes to relaxation.


There are different forms of meditation. Meditation may be done while sitting, but there are also moving forms of meditation, like Tai Chi, Qigong, walking, and the Japanese martial art aikido (see Tai Chi, Qigong, Labyrinth). Meditation can be self-directed, or guided by doctors, psychiatrists, other mental health professionals, or yoga masters. It can also be guided by masters from different schools of meditation (e.g., Zen meditation, Tibetan meditation, transcendental meditation), as well as those from tai chi and martial arts.

Meditation may be done by choosing a quiet place free from distraction, sitting or resting quietly with eyes closed, noticing breathing and physical sensations, noticing and then letting go of all intruding thoughts. The person may also achieve a relaxed yet alert state by focusing on a pleasant idea or thought, or by chanting a phrase or special sound silently or aloud. The ultimate goal of meditation is to separate oneself mentally from the outside world by suspending the usual stream of consciousness. Some practitioners recommend two 15 to 20 minute sessions a day.


Today, universities and continuing education programs provide training in behavioral medicine, including meditation. Some clinics at major medical centers and local hospitals offer meditation as a form of behavioral medicine.

In the last 20 years, meditation has been studied in clinical trials as a way of reducing stress on both the mind and body. Research shows that meditation can help reduce anxiety, stress, blood pressure, chronic pain, and insomnia.

Studies of mindfulness meditation found that it seemed to help with symptoms of anxiety. One controlled study with a group of healthy workers found more brain activity in an area linked to positive emotional states in those who meditated. The same study found that those who meditated had a better immune response to the influenza vaccine than those who did not meditate.

Most experts agree that the positive effects of meditation outweigh any negative reactions. Complications are rare; however, a small number of people who meditate have become disoriented or anxious and experienced some negative feelings. People with certain types of mental illness may be more likely to have these responses. Those with cancer and chronic conditions such as arthritis and heart disease should talk with their doctors before starting any type of meditation that involves movement of joints and muscles, such as qigong or martial arts.

Relying on this type of treatment alone, and avoiding or delaying conventional medical care for cancer, may have serious health consequences. Read the rest of this entry »

SHIATSU ( JAPANESE MASSAGE )

History
In earlier days in China, a doctor wasn't paid to give treatment to ill people but to keep a person healthy. As soon as a person became ill, he got his treatment for free. The health care was basically preventive. There are 5 types of treatment: acupuncture, medicines and herbs, curving with stones, moxa and anma (massage). Shiatsu came from anma. It was recommended for people living in the center of the country, near to the yellow river. In this area the culture was most developed and people were doing more mental than physical work. The same can be said about us.
The Japanese took many things from Chinese culture to change and develop. So they did with anma and acupuncture and developed it into "shiatsu".

Fingerpressure
Shiatsu literally means fingerpressure. Natural body weight is used when pressure is applied on special points on the body. Through this pressure the energy flowing in the meridians is influenced. This energy is called chi.

Chi
Chi by itself is invisible, but the way chi works can be seen in the body. When a wound is healing 'just by itself' it is the work of chi. Traditionally everything was seen as an expression of chi. Chi is the origin, the power of live. When chi stagnates, the body becomes ill.

Meridians
Meridians are channels of chi. Sometimes they follow the same line as muscles or blood-vessels. The functions of the meridians is:
- control the movement in the body (blood, gas, air, water)
- connect the arms, legs and head with the trunk
- communication from inside to the outside of the body (and from the outside to the inside) and from up to down (and from down to up)
- control the regulation of the organs.

There are twelve main meridians. Each meridian corresponds with an organ and is named after that specific organ. Triple heater however is an exception. This meridian corresponds with the relationship between a few organs.
The meridian is not only connected to the organ, but also to the eastern concept of the function of that organ. Large intestine for example takes care of secretion. Emotionally it is related with lost, parting e.g. A collector can have problems like constipation. Spending a lot of money also can effect the large intestine.

Treatment
There are for means to make a diagnose: These are:
setsu-shin: touch, massage
bun-shin: listening to the sound of the voice and smelling the body and breath
mon-shin: asking question about the history of the disease, habits and preferences
bo-shin: looking to the shape and color of the body.
Setsu-shin is the most important one. Reflection zones on the hara and back, pulse, tongue, special tsubo's and manipulations of the joints are used. Often diagnose and treatment is the same. During the massage the therapist gets information which he uses for diagnose. The diagnose will change by time because the energy is changing. The information the therapist gets, he can use immediately for his treatment. This is a big difference with acupuncture.

An other important difference with acupuncture is the physical contact. The patient experiences the deep and intense support. If he feels safe enough he will show problems that are normally hidden. This is very important, because behind every 'pain' that asks to be cured, there is an other 'pain' hidden. Giving attention to this vulnerable problem is the beginning of recovering. Read the rest of this entry »

Botox injection contains Clostridium botulinum type A neurotoxin complex, which is a protein compound derived from the bacteria Clostridium botulinum. It contains a toxin called botulinum toxin type A, which is produced by this type of bacteria.

Botulinum toxin type A is a bacterial toxin that prevents nerves from functioning normally (a neurotoxin). It prevents nerves from releasing a chemical called acetylcholine, which is essential for the nerves to communicate with muscle cells. This toxin therefore prevents muscles from receiving nerve stimulation.

Preventing nerve stimulation of muscles causes the muscles to become paralysed. Botulinum toxin type A causes muscle paralysis until such time as the nerve develops new endings to communicate with the muscles. Therefore, it is useful in treating conditions where excessive nerve stimulation to muscles is causing abnormal muscle functioning or spasms. It is injected into the muscle for this purpose.

The toxin is also useful for preventing excessive sweating, as it prevents nerve signals from reaching the sweat glands in the same manner. For this purpose the toxin is injected into the skin in the armpit.

What is it used for?

* Uncontrolled blinking or continuous closure of the eyelid (blepharospasm)
* Muscle spasm affecting one side of the face (hemifacial spasm)
* Spasmodic rotation of the head to one side (spasmodic torticollis/idiopathic cervical dystonia)
* Wrist and hand disability in adults due to spasm of the muscle in the upper arm as a result of a stroke
* Foot deformity due to spasm of leg muscles in children with cerebral palsy aged two years and over (dynamic equinus foot deformity)
* Severe excessive sweating from the armpits (hyperhidrosis), not controlled by antiperspirants

Warning!

* If your symptoms start to improve on this medicine, make sure you resume your normal activities gradually. Try not to do too much too quickly as you may risk injury.
* If you or someone you are caring for develops any swallowing, speech or breathing problems after having treatment with this medicine, you should consult your doctor immediately.
* Too frequent or excessive use of this medicine can cause the body to produce antibodies against the medicine, which could make it less effective.

Use with caution in
* Inflammation in the area to be injected
* Excessive weakness or wasting in the muscle to be injected
* History of swallowing difficulties (dysphagia)
* History of seizures, eg epilepsy
* Disease involving the heart and blood vessels (cardiovascular disease)
* A neurological condition called amyotrophic lateral sclerosis, in which there is progressive degeneration of the nerves that activate the muscles
* People who have recently had surgery or are due to have surgery in the near future
* People at risk of closed angle glaucoma (applicable only to those being treated for blepharospasm)
* People who have had previous eye surgery (applicable only to those being treated for blepharospasm)
Not to be used in

* Infection at the proposed injection site
* Abnormal muscle weakness (myasthenia gravis)
* Chronic disease affecting the muscles (Eaton Lambert syndrome)

This medicine should not be used if you are allergic to one or any of its ingredients. Please inform your doctor or pharmacist if you have previously experienced such an allergy.

If you feel you have experienced an allergic reaction, stop using this medicine and inform your doctor or pharmacist immediately.

Pregnancy and Breastfeeding

Certain medicines should not be used during pregnancy or breastfeeding. However, other medicines may be safely used in pregnancy or breastfeeding providing the benefits to the mother outweigh the risks to the unborn baby. Always inform your doctor if you are pregnant or planning a pregnancy, before using any medicine.

* The safety of this medicine for use during pregnancy has not been established. It should not be used during pregnancy unless considered essential by your doctor. Seek medical advice from your doctor.

* It is not known if this medicine passes into breast milk. It is not recommended for the treatment of women who are breastfeeding. Seek medical advice from your doctor.

Side effects

Medicines and their possible side effects can affect individual people in different ways. The following are some of the side effects that are known to be associated with this medicine. Because a side effect is stated here, it does not mean that all people using this medicine will experience that or any side effect.

General side effects:

* Pain, soreness or bruising at the injection site
* Misplaced injections may paralyse nearby muscles and excessive doses may paralyse muscles that are not near the injection site

* Fever (pyrexia)
* Flu-like symptoms
* Difficulty or pain when swallowing (dysphagia)
* Rash or itching

The side effects listed above may not include all of the side effects reported by the drug's manufacturer.

For more information about any other possible risks associated with this medicine, please read the information provided with the medicine or consult your doctor or pharmacist.

Read the rest of this entry »

Strech Marks

Stretch marks are a normal part of puberty for most girls and guys. When a person grows or gains weight really quickly (like during puberty), that person may get fine lines on the body called stretch marks. Stretch marks happen when the skin is pulled by rapid growth or stretching. Although the skin is usually fairly elastic, when it's overstretched, the normal production of collagen (the major protein that makes up the connective tissue in your skin) is disrupted. As a result, scars called stretch marks may form.

If you're noticing stretch marks on your body, you're not alone. Most girls and women have stretch marks, which tend to show up on the breasts, thighs, hips, and butt. Many women get them during pregnancy. And while they're more common in girls, guys can get stretch marks, too.

People who are obese often have stretch marks. Bodybuilders are prone to getting stretch marks because of the rapid body changes that bodybuilding can produce. Stretch marks also may occur if a person uses steroid-containing skin creams or ointments (such as hydrocortisone) for more than a few weeks, or has to take high doses of oral corticosteroids for months or longer.

At first, stretch marks may show up as reddish or purplish lines that may appear indented and have a different texture from the surrounding skin. Fortunately, stretch marks often turn lighter and almost disappear over time. But the fact that stretch marks usually fade and become less noticeable over time can be little consolation if you plan to spend most of your summer in a bathing suit.

Here are some things to consider if you want to make stretch marks less noticeable:

* Some people find that sunless tanning treatments (both over-the-counter lotions and sprays and in-salon types of treatments) can help cover up stretch marks. This doesn't work for regular tanning or tanning beds, though, because stretch marks themselves are less likely to tan. And as everyone knows, the sun and tanning beds do more harm than good when it comes to the long-term health of your skin. You also can buy body makeup matched to the tone of your skin that can make stretch marks all but invisible. Although some manufacturers make these cover-up products water-resistant, makeup may not be the best solution if you'll be spending a lot of time in the water.
* Speaking of pool or beach time, the good news is that current fashion favors many styles of bathing suits that also just happen to hide stretch marks. "Boy short" style suits (popular with many athletes because they don't ride up when a person moves) work well for hiding stretch marks on the buttocks and upper thighs. And because many swimmers prefer high-neck bathing suits, which can hide stretch marks in the chest area, there are usually lots of styles to choose from.
* Although there are tons of creams and other skin products on the market that claim to eliminate stretch marks, the truth is that most are ineffective and often costly. You can't make stretch marks go away entirely without the help of a dermatologist (a doctor who specializes in treating skin problems) or plastic surgeon. These doctors may use one of many types of treatments - from actual surgery to techniques such as microdermabrasion and laser treatment - that reduce the appearance of stretch marks. These techniques are expensive and are not usually recommended for people in their teen years because they are not finished growing and their stretch marks will probably diminish over time anyway. Read the rest of this entry »

Tips For Taking Care of Your Skin

Sometimes it may seem like your skin is impossible to manage, especially when you wake up and find a huge zit on your nose or a cold sore at the corner of your mouth. The good news is that there are ways to prevent and treat common skin problems — read on for some tips.

Acne

A pimple starts when the pores in the skin become clogged with a type of oil called sebum, which normally lubricates the skin and hair. Acne is common during puberty when hormones go into overdrive, causing the skin to overproduce sebum. Because many oil-producing glands are on the forehead, nose, and chin, this area — the T-zone — is where a person is most prone to pimples.

Here are some tips to help prevent breakouts and clear them up as fast as possible:

* Wash your face twice a day (no more) with warm water and a mild soap made for people with acne. Gently massage your face with circular motions. Don't scrub. Overwashing and scrubbing can cause skin to become irritated. After cleansing, the American Academy of Dermatology (AAD) recommends applying an over-the-counter (no prescription needed) lotion containing benzoyl peroxide. This will decrease oil and bacteria.
* Don't pop pimples. It's tempting, but here's why you shouldn't: Popping pimples can push infected material further into the skin, leading to more swelling and redness, and even scarring. If you notice a pimple coming before a big event, like the prom, a dermatologist can often treat it for you with less risk of scarring or infection.
* Avoid touching your face with your fingers or leaning your face on objects that collect sebum and skin residue like the telephone receiver. Touching your face can spread the bacteria that cause pores to become inflamed and irritated. To keep bacteria at bay, wash your hands before applying anything to your face, such as treatment creams or makeup.
* If you wear glasses or sunglasses, make sure you clean them frequently to keep oil from clogging the pores around your eyes and nose.
* If you get acne on your body, try not to wear tight clothes, which don't allow skin to breathe and may cause irritation. You also might want to stay away from scarves, headbands, and caps, which can collect dirt and oil, too.
* Remove your makeup before you go to sleep. When buying makeup, make sure you choose brands that say "noncomedogenic" or "nonacnegenic" on the label. Throw away old makeup that smells or looks different from when you first bought it.
* Keep hair clean and out of your face to prevent additional dirt and oil from clogging your pores.
* Protect your skin from the sun. It may seem like a tan masks acne, but it's only temporary. A tan can cause the body to produce extra sebum, which may worsen your acne, not improve it. Tanning also causes damage to skin that will eventually lead to wrinkles and increase your risk of skin cancer.

If you're concerned about acne, talk to a dermatologist. Dermatologists offer a range of treatments that help to prevent and clear up acne and acne scars. A dermatologist can help you find the treatment method that's best for you and can also give you lots of useful tips for dealing with acne and caring for your skin type. Some salons and spas have trained skin specialists, called estheticians, who can offer advice and skin care treatments.
Sun and Skin

We all know we need to protect our skin from the sun's harmful rays. Of course, it's impossible to avoid the sun — who wants to hide indoors when it feels so great to get outside and be active? And the sun's not all bad, anyway: Sunlight helps our bodies create vitamin D. So follow these tips when you're outdoors to help manage sun exposure:

* Wear sunscreen with a sun protection factor (SPF) of at least 15, even if it's cloudy or you don't plan on spending a lot of time outdoors. If you sweat a lot or go swimming, reapply sunscreen every 2 to 3 hours (even if the bottle says the sunscreen is waterproof).
* Choose a sunscreen that blocks both UVA and UVB rays. Look for the words "broad spectrum protection" or UVA protection in addition to the SPF of 15 or greater. Select a sunscreen that says "nonacnegenic" or "noncomedogenic" on the label to help keep pores clear.
* The sun's rays are strongest between 10:00 AM and 4:00 PM, so make sure you reapply sunscreen frequently and take breaks indoors if you can. If your shadow is longer than you are tall, then it's a safer time to be in the sun (you should still wear sunscreen, though).
* Apply more sunscreen (with higher SPF) when you're around reflective surfaces like water, snow, or ice.
* We all know that the sun can damage skin, but did you know it can contribute to eye problems, too? Protect your face and eyes with a hat and sunglasses that provide 100% UV protection.
* Some medications, such as prescription acne medications or birth control pills, can increase your sensitivity to the sun, so if you're taking medication, increase your sun protection.
* If you want the glow of a tan, try faking it with self-tanners or salon tanning treatments. Avoid tanning beds, though, because although manufacturers claim that tanning beds are free of UVB rays, they still use harmful UVA rays.

Cold Sores

Cold sores usually show up as tender "pimples" on the lips. They are caused by a type of herpes virus (HSV-1, which most often is not sexually transmitted) so they are contagious from person to person. Once you get this virus it stays in your body, meaning you'll probably get cold sores every now and then throughout your life. Here are ways you can help prevent cold sores from making an appearance (or reappearance if you've had them in the past):

* Avoid getting cold sores in the first place by not sharing stuff like lip balm, toothbrushes, or drinks with other people who might have cold sores. The virus that causes cold sores is transmitted through the nose (in mucus) and the mouth (in saliva).
* People who have the virus know that cold sores can flare up from things like too much sun, stress, or being sick. Just one more reason to lather on that suntan lotion, eat well, exercise, and get plenty of sleep!

If you do have a cold sore, here are some tips for keeping yourself comfortable:

* Take acetaminophen or ibuprofen if the cold sores are painful.
* Suck on ice pops or cubes to ease pain and keep cold sores cool.
* Stay away from acidic foods (like oranges, tomatoes, and lemonade) and salty, spicy foods, which can cause irritation.
* Don't pick at cold sores while you're waiting for them to go away. They may bleed or become infected with bacteria.

Usually, cold sores go away on their own after a week or two. But if you get them frequently or they're a problem, talk to your doctor or dermatologist, who may be able to prescribe medication to alleviate symptoms and shorten the amount of time cold sores last.
Eczema

Eczema is a condition that causes skin to become red, itchy, and dry. If you have eczema, you might notice that you are prone to getting itchy rashes — especially in places like where your elbows and knees bend or on your neck and face. The symptoms of eczema can vary from person to person. Though you can't cure eczema forever, you can take steps to prevent it from flaring:

* Stay away from things like harsh detergents, perfumed soaps, and heavily fragranced lotions that tend to irritate the skin and trigger eczema.
* Because water tends to dry out the skin, take short, warm showers and baths. If you're going to have your hands in water for a long time (like when you're washing dishes or your car), try wearing gloves.
* Soothe your skin with regular applications of a fragrance-free moisturizer to prevent itching and dryness. Creams generally moisturize a bit better and last longer than lotions for most people. Creams work best if applied when the skin is slightly wet, like just after bathing.
* Be careful which fabrics you wear. Cotton is good because it's breathable and soft. (But if you are exercising, some of the newer synthetic materials actually keep you drier and are better for you than cotton.) Try to stay away from materials like wool or spandex that may cause irritation or allergic reactions.
* Keep stress in check. Because stress can lead to eczema flares, try activities like yoga or walking after a long day to keep your stress levels low.
* If you wear makeup, look for brands that are free of dyes and fragrances that can aggravate eczema.

If you're having trouble managing your eczema, talk to a dermatologist, who can suggest ways to better control it.
Other Skin Conditions

Warts are tiny skin infections caused by viruses of the human papilloma virus (HPV) family. There's no way to prevent warts from occurring (other than avoiding contact with people who have them). But if you do get them, don't rub, pick, or scratch them because you can spread the virus and get new warts. Some over-the-counter medications containing special acids can help get rid of warts, but it's always a good idea to see your doctor before trying one. If you find warts in your genital area, you should see your doctor, who can recommend the best treatment method for that sensitive area.

Another type of wart-like viral infection is molluscum contagiosum. (It's not as scary as its name sounds!) Like warts, it can be transmitted through scratching and sexual contact.

Fine white or purplish lines on the skin called stretch marks are pretty common in most teens. Stretch marks are formed when the tissue under your skin is pulled by rapid growth or stretching, like during puberty. Stretch marks usually fade on their own over time. Talk to a dermatologist if you're concerned about them.

Because our skin is the most visible reflection of what's going on in our bodies, people equate healthy skin with beauty. But healthy skin is about more than just good looks; it's essential to our survival. So keep your skin glowing with the right skin care techniques and by eating well and getting lots of exercise. Read the rest of this entry »

Healthy Weight Loss, Fat and Cellulite

Any healthy weight loss program should explain the properties and health benefits of fat, as well as help you lose the excess. So let’s trake a look at fat and cellulite and how one affects the other.

Cellulite

Cellulite is a term used to describe excess fatty deposits on the body, Cellulite is not a medical term. It is a term coined in European salons and spas. Medical authorities have found that cellulite is simply ordinary fatty tissue. Strands of fibrous tissue connect the skin to deeper tissue layers and also separate compartments that contain fat cells.

When fat cells increase in size as excess fat accumulates, these compartments bulge and produce a waffled appearance of the skin.

You can lose excess fat by intervening with a healthy diet, an exercise program and other supportive tools such as body brushing and massage. These naturally lead you in the direction of health with accompanying loss of fat over time. With patience and persistence, you can achieve a body in which only a healthy amount of fat exists.

Causes Of Excess Fat

* Poor nutrition from eating foods that are not conducive to health, and often in excess
* Repeated crash dieting
* Sedentary lifestyle with Insufficient or perhaps complete lack of exercise
* A hormonal imbalance as a result of the first two factors of poor nutrition and a sedentary
lifestyle

Hormonal imbalance can also be due to medication, psychological factors, pregnancy or some form of ill health of the endocrine or other body system. In such cases a healthy weight loss program may need to be carried out in conjunction with appropriate medical or other specialist attention.

Notes on Fat

In many cultures, fat is given a bad rap. Many people are afraid of accumulating excess fat for fear of social judgment or criticism. However, a healthy body needs a certain amount of fat to function.

Some facts about fat

* Fat insulates ceils and organs and plays a rote in immune system function and in reproductive health. A healthy body has a layer of fat beneath the skin as insulation.
* Fat serves as an energy reserve for times of need. Read the rest of this entry »

OSTEOPOROSIS IN WOMEN

What is osteoporosis?
In osteoporosis, the inside of the bones becomes porous from a loss of calcium (see the picture below). This is called losing bone mass. Over time, this weakens the bones and makes them more likely to break.
Osteoporosis is much more common in women than in men. This is because women have less bone mass than men, tend to live longer and take in less calcium, and need the female hormone estrogen to keep their bones strong. If men live long enough, they are also at risk of getting osteoporosis later in life.
Once total bone mass has peaked—around age 35—all adults start to lose it. In women, the rate of bone loss speeds up after menopause, when estrogen levels fall. Since the ovaries make estrogen, faster bone loss may also occur if both ovaries are removed by surgery.

What are the signs of osteoporosis?
You may not know you have osteoporosis until you have serious signs. Signs include broken bones, low back pain or a hunched back. You may also get shorter over time because osteoporosis can cause your vertebrae (the bones in your spine) to collapse. These problems tend to occur after a lot of bone calcium has already been lost.

Will I need a bone density test?
Check with your doctor. For many women, osteoporosis (or the risk of it) can be diagnosed without testing. When testing is appropriate, doctors use equipment that takes a “picture” of the bones to see if they are becoming porous.

What is calcitonin?
Calcitonin (some brand names: Calcimar, Miacalcin) is a hormone that helps prevent further bone loss and reduces the pain that some people have with osteoporosis.
Calcitonin can be taken as a shot or as a nasal spray. Its most common side effect is nausea.

What is ibandronate sodium?
Ibandronate sodium (brand name: Boniva) is a new drug that is taken once a month. It is not a hormone, but it slows bone loss and increases bone density. Some of the possible side effects include upset stomach, heartburn, nausea and diarrhea.


What are alendronate and risedronate?
Alendronate (brand name: Fosamax) and risedronate (brand name: Actonel) are not hormones, but are used to help prevent and treat osteoporosis. These drugs help reduce the risk of fractures by decreasing the rate of bone loss. Their most common side effect is an upset stomach.


What is raloxifene?
Raloxifene (brand name: Evista) is a drug used to prevent and treat osteoporosis by increasing bone density. It is not a hormone, but it mimics some of the effects of estrogen. Side effects may include hot flashes and a risk of blood clots.


What is teriparatide?
Teriparatide (brand name: Forteo) is a new injectable synthetic hormone used once a day for the treatment of osteoporosis. It causes new bone growth. Common side effects may include nausea, dizziness and leg cramps.


How much calcium do I need?
Before menopause, you need about 1,000 mg of calcium per day. After menopause, you need 1,000 mg of calcium per day if you're taking estrogen and 1,500 mg of calcium per day if you're not taking estrogen.

It’s usually best to try to get calcium from food. Nonfat and low-fat dairy products are good sources of calcium. Other sources of calcium include dried beans, sardines and broccoli.

About 300 mg of calcium are in each of the following: 1 cup of milk or yogurt, 2 cups of broccoli, or 6 to 7 sardines.

If you don’t get enough calcium from the food you eat, your doctor may suggest taking a calcium pill. Take it at meal time or with a sip of milk. Vitamin D and lactose (the natural sugar in milk) help your body absorb the calcium. Read the rest of this entry »