Daily intake of calcium and magnesium

Calcium helps reduce constipation.  

Use of calcium and magnesium in the right quantities can prevent or relieve constipation. They can contribute to the health of your colon and keep you regular.

In the colon, calcium combines with excess bile and decaying fat to form a harmless insoluble soap, which is excreted in the faeces. This will keep your colon clean.

Most nutritionists recommend taking 1000-1500 mg of calcium daily. Because calcium can cause constipation, it is necessary to take 500-1000 mg of magnesium while taking calcium.

You should space your calcium intake during Take only 400-600 mg each time. Also take some time-out when taking calcium supplements and other vitamins. In a month, take 2-3 Sundays or Saturdays to take vitamins.

Avoid taking calcium carbonate, which will reduce the time to have a bowel movement. Avoid, also, taking calcium when eating foods that contain oxalates, phosphates, or phytates. They bind calcium and is excreted in the stool

If you take a thyroid hormone, beta blockers, calcium channel blockers, or antibiotics, calcium supplements can interfere with the absorption of these drugs. It is best to take calcium around 2 hours before or after taking these medications and others.

Avoid taking calcium citrate with antacids containing aluminum. This combination has been seen to increase your body's absorption of aluminum. Aluminum has been associated with senility and Alzheimer's disease

Calcium is safe for pregnant women and should take an adequate amount of calcium.

The best calcium to take is calcium gluconate, orotate or aspartate. The gluconate type is similar to calcium you get from milk and some vegetables. It is a gentle calcium and is easily absorbed by children and adults with weak digestion.

The foods to eat for good calcium are.

Goat milk, egg yolk, fish, lemons, rhubarb, cheese, skim milk, bone broth, seeds, dulse, kelp, vegetables, nuts, cauliflower, celery, cottage cheese, gelatin preparations, barns,

Magnesium helps reduce constipation

Magnesium, non gentle laxative, helps prevent constipation by relaxing your colon walls when under stress, have anxiety, or have too many worries. The tension in the colon walls allowing normal peristaltic action is normalized.

Because magnesium attracts water, you can bring more water into the colon by taking magnesium supplements or by eating foods that are rich in magnesium. The water in your colon making stools softer and allows your colon to absorb water from your stool if the body needs.

How do you know if you are short on magnesium? You will get cramps in the calves at night or so called "Charlie horses." Or, you will feel sore after some mild exercise or activity.

Take 400 mg in the morning and 400 mg of magnesium night gluconate, or citrate.

Jesse Lynn Hanley, MD, in his book, tired of being tired in 2002, gives another way to take Magnesium to relieve constipation, 

"Take bedtime. Start with 200 milligrams of magnesium oxide or magnesium citrate may increase the dosage in steps of 200 milligrams until your bowels moving regularly. The dose for magnesium is individual, so begin low and increase the dose if necessary. Reduce dose if you experience loose stools. Unlike irritating laxatives, magnesium does not addictive laxatives. " 

If taking hypoglycemic drugs, magnesium may increase the absorption of these drugs. You should consult with your doctor about the effects of magnesium with the type of hypoglycemic drug you are taking. 

If taking magnesium, do not take within 2 hours of taking any kind of drug.If you have a severe heart or kidney disease, you should avoid magnesium and consult with your doctor about your use.

Magnesium is considered safe for pregnant women.

The magnesium-rich foods

Chlorophyll is high in magnesium and chlorophyll comes in capsules. These are some of the foods that are rich in magnesium.

Greens, berries, wheat germ, cereals, nuts, cornmeal, apples, apricots, pears, oats, nuts, spinach, tofu, lentils, honey, fish, cabbage, avocado , cashews, peas, prunes, soy milk thistle

You can see that calcium and magnesium is not just for bone building and acid neutralization, but also good for constipation prevention and relief.
By: Rudy Silva

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Calcium and Vitamin D to maintain bone health

Calcium and Vitamin D to maintain bone health - Calcium is by far the most abundant mineral in our body important.

Not surprisingly, he plays many important roles in maintaining the overall function and health. 

One of the main functions of calcium is to provide a bone structure and teeth. We can not survive for long if our level of calcium in the blood goes above or below a narrow range; So our body maintains adequate levels of calcium in the blood at all costs. When we do not consume enough calcium in our diet, a process called resorption occurs.

Osteoclasts, which are cells that erode bone by secreting acids and enzymes that are buried in the grooves in the bone matrix. Then comes training where new bone is formed by the action of cells called osteoblasts.

In young healthy adults, bone resorption and formation processes are equal, so that most of the bone is broken down and built, maintenance of bone mass. Around age 40, bone resorption begins to happen faster than bone formation, and this imbalance results in a total loss of bone density. Because it affects the vertebrae of the spine, as we tend to lose height as they age.

Calcium is also essential for the normal transmission of nerve impulses. The flow of calcium into nerve cells and stimulates the release of molecules called neurotransmitters which transfer of nerve impulses from one nerve cell to another. 

Without enough calcium, the ability of nerves to send messages is inhibited. Not surprisingly, when calcium levels in the blood fall dangerously low, a person may have seizures. Another role of calcium is to help muscle contraction, maintaining healthy blood pressure, the start of blood clotting, and regulation of various hormones and enzymes. 

There is no RDA (only adequate intake) value for calcium, but the values ​​of adults over 50 years, tweens and teens have the highest requirement. Many people of all ages can not consume enough calcium to maintain bone health. However, the bioavailability of calcium depends on many factors. Vitamin D, which I will briefly increases the absorption of calcium by the intestines. 

Calcium supplements may be needed to vegetarians and people who avoid dairy products. Other people who may need are small or inactive people who eat less to maintain a healthy weight, and the elderly who need more calcium in their diets can get

Vitamin D, which is different from other nutrients, because they do not always have to come from our diet. This is because our body can not synthesize vitamin D by using the energy of exposure to sunlight. However, when we do not get enough sun, you have to consume vitamin D in our diet.

There have been studies that suggest a lack of vitamin D may play a role in cardiovascular disease, multiple sclerosis and rheumatoid arthritis (IFIC Foundation 2007). But if sun exposure is sufficient, then you should not consume vitamin D in your diet. 

People who live in sunny climates can synthesize enough vitamin D from sunlight to meet their needs throughout the year - the time they spend time outdoors. However, the synthesis of vitamin D from sunlight is not possible during the winter months for people who live in places located at latitude 40 degrees north and 40 degrees south. 

Indeed, in these latitudes in winter, the sun does not rise high enough in the sky to give direct sunlight is necessary. Calgary is said to have more hours of sunshine than any other city in Canada; However, at latitude 51 degrees north, the sun's ultraviolet rays are not strong enough to produce sufficient vitamin D in the skin of many people. 

Consequently, Canadians can not rely on exposure to synthesize vitamin D from October to April, and provision or adequate dietary supplementation becomes essential during these months. 

In conclusion, many nutrients that help maintain bone health, calcium and vitamin D have received the most attention for its role in the prevention of osteoporosis. Studies with older adults have shown that taking calcium and vitamin D supplements reduce bone loss and fracture risk. 

If people do not consume enough of these nutrients over time, your bone density is lower and a higher risk of bone fractures. For more information you can see my Web resources.
By: Hoang Tran 

 

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6 Easy Tips to keep your body healthy and strong

6 Easy Tips to keep your body healthy and strong - There are two main ways to achieve a strong healthy body: maintaining diet and exercise. 

This article contains six key tips to help you build muscles and make your body strong and healthy

Start with muscle definition. According to the Wikipedia article, "Muscle is actually a contractile tissue of animals and is derived from the mesodermal layer embryonic germ cell Muscle cells are contractile filaments which run on each other and resize the cell."

To be stronger than we disclose muscle stress. Stress will cause muscle growth means will be stronger. We will discover six tips to help you make your muscles stronger.

1. In order to be stronger than need to get into strength training. Each training session should improve weight lifting or improve the amount of reps you do.

2. Use free weights. You are able to lift heavy weights using the bars. More weight is a lot of stress so more muscle. Fully weights force you to control and balance the weight.

3. Train your legs. Squats work the entire body, are the most important exercise. All your muscles tense when doing squats. They work your body like a room and can lift heavy weights.

4. You should sleep at least eight hours a day for recovery. Sleep is very essential to achieve excellent results in training. When you sleep your muscles grow.

5. For a lower body fat, you should eat whole foods 90% of the time. Avoid junk food and foods from a box. Whole foods give your vitamins and minerals from the body.

6. When you train your body frequently needed 1 gram of protein per pound of body weight each day. Protein develop their muscles. Without the necessary amount of protein your training will not be effective.

Instead of consuming all their protein or carbohydrate in a food, it is ideal to try to spread during the day. Amore or five small meals is the best.
 
This is because you must eat all the protein in 1 hour, your body will not have the ability to use it. This is to maintain a high level of proteins in the blood to your muscles can regenerate slowly throughout the day and while you sleep.

And now I want to talk about six pack abs because it is probably the most difficult to train muscles.

Six pack abs or abdominal rectus muscle is actually a pair running vertically on each side of the front wall of human abdomen.You find two parallel muscles, separated by a median band of connective tissue called the linea alba (white line).

Strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action. It will take dedication, commitment, patience and time to get a six pack, but in the end, the effort is worth it.

As I mentioned earlier six pack abs are very difficult to train. You must perform a series of exercises that includes sit-ups, reverse crunches, squats, leg lifts, abdominal knife and tornadoes. They each training session and will not see the result soon. I hope this easy ideas will help you build a strong and beautiful body.
By: Matt Perry

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How to make bones strong and healthy

How to make bones strong and healthy - If you have problems with weak bones or simply to ensure your bones stay strong, diet is crucial.  

This is true when you are young and growing, when you get older and their bones begin to deteriorate, or the time between when you can build your bones.  

There are also exercises and supplements that can help with this, but I'll just deal with the benefits that can be obtained from the diet.

Vitamin D, calcium and magnesium 

When it comes to bone, there are two essential nutrients that everyone should have every day; vitamin D (200 mg) and calcium (1000 mg). A day without any harm, but get into bad habits could then be disciplined with it. People over 50 should consult your doctor about what your needs are, as this increases with age.

The body constantly removes calcium from our bones, and its replacement by a new calcium - assuming you get enough calcium in your diet. If you do not get enough calcium to replace the calcium taken from your bones, your body can not produce, so their bones begin to weaken. Vitamin D is important because it helps the body absorb calcium.  

Magnesium also do this, but if you have enough or they do not receive the full benefit of calcium you take, and if you are not getting enough calcium or problem worsens. Consuming three or more cups of caffeine (coffee or tea) and the problem is compounded.

Magnesium and Vitamin D helps in the process to absorb and use calcium to build bones. It contributes to the strength and firmness of both bones and teeth. With the thyroid and parathyroid, magnesium stimulates the production of calcitonin, a hormone that maintains bones and regulates bone loss. Magnesium is also working with vitamin D and vitamin necessary to convert to an active form. Magnesium deficiency may lead to a resistance syndrome vitamin D which can lead to the formation of abnormal bone crystals.

One way to get vitamin D is from the sun, but as you age the skin absorbs less of that. Vitamin D can be found in milk, eggs, liver, orange juice (most are fortified with vitamin D), salmon, snapper, beef liver, pork, mackerel, trout, herring, tuna, halibut, and margarine.  

Without the element calcium, vitamin D does much good, so consider these two to be the same in terms of bone health. Calcium can be found in dairy products, of course, but also can be found in green vegetables, broccoli, edamame peas, bok choy, figs, oranges, sardines, salmon, okra, white beans , tofu, almonds and.  

Foods that are rich in magnesium include spinach, beets, squash, mackerel, many types of beans, brown rice, avocados, yogurt, bananas, figs, dark chocolate, pears, tofu, black-eyed peas, most nuts, Pollock and salmon.

Potassium

One function of bone is to provide an (alkali) base to neutralize the acid in the body. When other methods of treatment with the body's acid are negligible for the task, the bones are called, and exhausted. Potassium and magnesium lesser extent, acts as a buffer to prevent this.  

Potassium salts are metabolized to create potassium bicarbonate, which neutralizes the acids. Foods that are high in potassium include sweet potatoes, tomatoes, beet greens, white beans, yogurt, clams, plums, carrots, molasses, tuna, halibut, soybeans, squash, bananas, milk and oranges. 

Vitamin C

Vitamin C suppresses osteoclasts (bone cells destroy) and stimulates the production of osteoblasts (cells that build bone). This reduces the chances of breaking a bone. Current thinking is that it takes 200 mg of vitamin C (75 mg significantly higher than officially required).  

Foods that contain vitamin C include Bell and peppers, citrus fruits, tomatoes, peas, papaya, green leafy vegetables, kiwi, broccoli, strawberries, cabbage, Brussels sprouts, cauliflower flower, potatoes, sweet potatoes, bok choy, pineapples, avocados, persimmons. 

Vitamin K

Constantly discovering the benefits of vitamin K, and it is clear that there is more of this nutrient blood clotting. Studies show that it helps to improve bone density in patients with osteoporosis, reduce fracture rates.  

It is believed that vitamins D and K work synergistically increased profits each other. Vitamin K is found in most green leafy vegetables, broccoli, Brussels sprouts, chili powder, basil, pickles, olive oil, dried plums, blueberries, pears, peaches, figs, and currents. 

That's how to create a healthy and strong bones. Proper nutrition to the body very well provide an opportunity for bone to grow perfect teeth and of course always concerned with the health of the body to another.
By: Sean Gillhoolley

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How to get healthy and strong after 60

How to get healthy and strong after 60 - Having healthy, firm and well shaped muscles communicate to others that you are in good health, success and without disabilities.  

Not only have strong muscles help to look more powerful others sexiest men and women, but also gives a number of health benefits. The bodies of the physically stronger men are able to heal faster after an illness, and generally have better bone density.

For various reasons, the average man has a more natural muscle mass in your body when you're younger than when he is older. However, this does not mean that men aged 60 and above can not achieve a healthy physique, looking strong they can.

To strengthen the muscles after 60 years, it is important to find out how. Just dive in and start lifting weights will probably be not only less successful, but potentially more dangerous, if you take a measure under the guidance of a training expert approach to the body.

If you are interested in building muscle after 60 years, here are 7 tips on how to build muscle fast:

1. Muscle atrophy begins after 25 years: 
Understand that you have to work a little harder than him when they were in their 20s in order to achieve this goal, elegant muscular body you want. That's because, at 60, the average man has lost about 50% of its natural muscle (compared to 25 years ago). This is due to the fact that the muscle atrophy naturally begins after 25 years of age or younger - and the process continues steadily each year.

2. You can reduce or stop muscle atrophy through weight training and diet:Fortunately, you have the power to stop muscle wasting. Weight training and a healthy diet can get you back on the road to the big naked or search again her swimsuit - even long after the age of 60 years.

3. It is never too late to start weight training: 
The most powerful and effective way to build muscle is through weight training. Free weights such as barbells and dumbbells offer a great opportunity to start adding attractive firmness and shape the muscles of your chest, shoulders, arms, back, legs and belly.

4. Check with your doctor: 
Before undertaking any workout routine, be sure to consult your doctor first.

5. Always start with light stretching heating: 
Each training begins with a set of light heating sections. While stretching before a workout is important at any age, it is especially important that our body ages.

6. Start with chest workouts with weights or dumbbells: 
There are a number of exercises you can use to build their muscles throughout the body. Here we will start with two types: one that focuses on the creation of his chest and another that focuses on building their shoulders.

For your chest, try the bench press. Here's how: 

1. Lie on your back on an exercise bench, keeping your feet flat on the floor. 
2. Start with just the bar (which weighs 45 pounds by itself). Lift the bar to the gate and keep the arm straight above you. 
3. Then, slowly lower the bar until it touches just above his chest. 
4. Finally, again raise the bar until your arms are completely straight (almost a "closed" position). 
5. Repeat for 5-10 reps, rest and do 2-3 sets in total.

7. Test the deltoid shoulder press exercise: 

To begin inflating your shoulders, try deltoid shoulder press exercise. Here's how: 

1. Sit up straight on a bench press exercise shoulders and place your hands on the bar. 
2. Now press the weight above his head, holding it there briefly. 
3. Finally, the lower bar (under controlled movement) until it returns to the starting position. 
4. Repeat for 5-10 reps, rest and do 2-3 sets in total.Try these 7 steps for muscle development after 60 years and you start to see visible results after a week or two. 
By: Robbie T. James

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How Natural Calcium Supplements can keep bones healthy and strong

How Natural Calcium Supplements can keep bones healthy and strong - Joint health and strong bones are necessary to stay healthy, mobile and active. Calcium is needed to stay healthy and maintain strong bones. To remedy calcium deficiency, the use of effective natural supplements calcium tablets recommended Calcivon.

Health experts worldwide have recommended this herbal supplement your body with the essential calcium and maintain strong bones and joints, and healing. With the addition of these remedies, it is also recommended to consume foods rich in vitamin D and calcium, which are vital for maintaining healthy bones and joints.

You also need to include protein in your diet to supplement your body with amino acids to build the ligaments and joints. Adults need to provide 1,000 mg of calcium daily. Calcium is needed for teeth, bones and healthy blood vessels. It also offers effective cure for the problem of insulin resistance.

Include foods rich in calcium such as orange juice, broccoli, kale, spinach, yogurt, milk, cheese, vegetables, seafood, green vegetables and fruits in your daily diet . Legumes are rich in iron and calcium. Salmon canned, dried figs, sardines, molasses, bok choy, almonds, black eyed peas, turnip greens, seaweed, sesame seeds, tofu, soy milk and Cheerios are also rich in calcium.

Cheerios are rich source of calcium and also helps reduce cholesterol. People with lactose intolerance can use soy milk. Oranges are rich in vitamin C and calcium. Oatmeal is a rich source of calcium and fiber. You can eat oatmeal without added sugar.

Seaweed is full of iodine, calcium and fiber. Sesame seeds are useful for reducing inflammation and blood pressure. Cooked turnip leaves are rich in folic acid, calcium and fibers. ½ cup toasted almonds are rich source of vitamin E, potassium, calcium and iron. Bok choy is rich in vitamin C and A, fiber and calcium. Dried figs are full of calcium, fiber and antioxidants. Sardines are rich in vitamin D, omega-3 and calcium too.

All these foods to supplement your body with essential vitamins, calcium, potassium and omega-3 fatty acids. We recommend that you eat these foods every day to strengthen the joints, bones and stay healthy. You should consume calcium tablets that are effective natural calcium supplement twice a day for three months.

The key ingredients in this herbal pill are based, aspartame, Khatika, Godanti Hartal Bhasma and Mukta Shukti Bhasma. All these ingredients are effective in correct dose pill herbal natural calcium supplements.

Regular use of this herbal pill promotes healthy nail, joints, hair and bone. Ensures the smooth flow of energy and nutrients to cells. It allows effective treatment of calcium deficiency and maintain healthy pH balance. Men and women of all ages can use this herbal pill regularly to keep your bones and teeth healthy joints. It also reduces muscle cramps and muscle spasms. It also relieves legs syndrome restless and restores the nervous system.

You can buy this herbal supplement from reputable online stores in the denomination of 480, 360, 240 and 120 capsules. For these herbal pills, it can be placed in the comfort of your home or office.
By: Zackery Bonde

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