Are You Getting Enough Calcium and Vitamin D?

If you have osteoporosis, you may need to know how to choose the right forms of calcium and vitamin D supplements.

By Dennis Thompson, Jr.

Medically reviewed by Lindsey Marcellin, MD, MPH

Calcium and vitamin D are both vital nutrients that help maintain good bone health, and they've each been touted as natural treatments for osteoporosis. The two work in tandem: A diet low in calcium is a primary risk factor for osteoporosis, and the body cannot process calcium without the aid of vitamin D.

Vitamin D is made by the human body in response to sun exposure. Unfortunately, many people don’t get the calcium or vitamin D they need from the foods they eat or the time they spend outdoors. Supplements may be in order to get the full benefit of these natural treatments for osteoporosis. Fortunately, calcium and vitamin D supplements are widely available, but the key lies in how you choose and use them.

Calcium as a Natural Treatment for Osteoporosis

Our bones and teeth contain 99 percent of the calcium in our bodies. Calcium works as a natural treatment for osteoporosis by helping to build and maintain healthy bones, but it also serves a number of other purposes. Calcium aids in the process of normal blood clotting, nerve transmission, and muscle contractions, among other uses. If your calcium intake isn't sufficient, your body will begin to draw calcium from your bones to support these other body functions.

The human body doesn’t produce calcium itself. To make matters worse, our bodies lose calcium daily through sweat, urine, and feces, and in the process of creating skin, nail, and hair cells. That's why you need to replenish the calcium in your body every day.

The best way to get calcium is through your diet. Foods like milk and cheese, spinach, tofu, and fortified breakfast cereals contain not only high levels of calcium, but also other nutrients necessary for good health, including vitamin D.

The daily amount of calcium recommended by the National Osteoporosis Foundation as part of an overall osteoporosis prevention plan is:

• 1,000 milligrams of calcium for adults under 50
• 1,200 milligrams for adults age 50 and over

Since bone growth in childhood is a leading factor in determining a person's chances of getting osteoporosis, children and teenagers between ages 9 and 18 should be taking in 1,300 milligrams of calcium per day.

Vitamin D as a Natural Treatment for Osteoporosis

Vitamin D is essential to calcium absorption in the gut, and if you aren't getting enough vitamin D, much of the calcium in your diet could go unprocessed and be lost. Vitamin D also plays a role in bone growth, and without it bones can become brittle and thin.

Your skin produces vitamin D through exposure to the ultraviolet rays contained in sunlight, and your body is able to store that vitamin D for later use. Sunlight is the best source of vitamin D, though wearing sunscreen will prevent your body from producing and storing it.

However, as people get older their skin becomes less able to create vitamin D through exposure to sunlight. Dairy products, like low-fat or fat-free milk with added vitamin D, are great sources of both the vitamin and calcium, but there are few foods that naturally contain high levels of vitamin D. For this reason, many people will need to take vitamin D supplements to make sure they're getting enough. People who live in places like the Pacific Northwest, where the sun can be obscured for weeks or months by rain clouds, also should consider taking vitamin D supplements.

The National Osteoporosis Foundation recommends that:

• Adults under age 50 get 400 IU to 800 IU of vitamin D daily.
• Adults age 50 and older get 800 IU to 1,000 IU of vitamin D daily.

Some medical scientists believe there is evidence that even higher levels of vitamin D would be helpful, but more evidence is needed to confirm this.

Calcium and Vitamin D Supplement Tips

Calcium and vitamin D supplements are available from a wide variety of stores, including supermarkets, drug stores, department stores, and natural food stores. But picking the right supplement — and then using it wisely — can be a tricky proposition. Here are tips to help you make the right decisions:

• Read labels. Supplements are not as tightly regulated as drugs. To make sure you're getting good quality supplements, look for a "USP verified" label on the packaging. That stands for US Pharmacopeia, a non-profit organization that tests supplements for purity and potency, and also reviews participating companies' manufacturing processes.
• Shop smart for calcium. Avoid non-USP verified calcium supplements made from oyster shells, bone meal, or dolomite, and those simply labeled as coming from "natural sources." These can contain lead or aluminum from the shellfish used to manufacture the supplement.
• Get the right amount. Calcium supplements sometimes come combined with other substances, and in such cases, will be labeled as calcium citrate, calcium carbonate, or calcium phosphate. A 300-milligram tablet does not mean there are 300 mg of the actual element of calcium. The amount ofelemental calcium is much less, and should be listed on the label.
• Spread it out. Don't take your daily calcium tablets all at once. Your body can only absorb about 500 milligrams of calcium at a time. Taking more than that at one sitting is wasteful.
• Not too much! People who take too much vitamin D can become sick from it. Symptoms can include nausea, vomiting, poor appetite, weakness, weight loss, and constipation. If too much calcium is released into the bloodstream as a result of a vitamin D overload, you might experience heart rhythm abnormalities or confusion and difficulty thinking.

For the best approach to preventing osteoporosis, “bone up” on these two essential nutrients and develop your own plan that puts diet first, then uses supplements when needed to reach your daily intake goals.

Why Do I Never Seem to Have Enough Energy: 5 Ways to Feel Refreshed and Revived

Why Do I Never Seem to Have Enough Energy: 5 Ways to Feel Refreshed and Revived

If you’ve just started and already feel like you’re exhausted, you aren’t alone. With a practically endless list of responsibilities these days, from taking care of the kids, deadlines at work, appointments, house cleaning, so on and so on, it’s no wonder so many people feel like they don’t have enough energy to get through it all no matter how many cups of coffee they’ve downed – or even how healthy and fit they might be.

Dr. Mark Liponis, the medical director of Canyon Ranch Health Resorts told Fitness magazine that many of us believe we can keep squeezing more into our lives if only we can find the right formula. That type of pressure, he says, “is unrealistic and overwhelming,” and that it can have the reverse effect of draining your energy.

How can you feel more refreshed, revived and ready to tackle your day?

Work with your body’s clock, not against it

By taking care of your most important tasks during the hours your mind and body are at their peak, you can accomplish more in less time. As we all have a natural ebb and flow of energy throughout the day – a bit sluggish just after waking with energy typically peaking during the mid-morning hours, waning in the afternoon and then peaking once again in the early evening before finally slowing down just before bed – understanding and working with this natural rhythm can help take the pressure off and prevent you from feeling drained.

Limit the quick fix

If you’re constantly turning to coffee or other caffeinated beverages, it can cause glucose levels to widely fluctuate – creating an unhealthy cycle of energy highs and lows and even clouding decision making abilities. It’s fine to enjoy an occasional afternoon cappuccino or piece of dark chocolate, but don’t make a daily habit out of it.

Instead, turn to a small nutritious snack that’s low in sugar, high in protein or fiber, and/or contains healthy fats like a handful of walnuts or a sliced apple with almond butter. Eating plenty of blue, red or purple berries can also help to boost energy due to their potent antioxidant power.

Don’t miss your workout

Remember that expending energy creates more energy. This is why people who exercise regularly tend to feel more energetic than those who don’t. If you’ve ever had to sit all day at a computer, you’ve probably noticed that you feel a lot more drained than on the days you’ve been moving quite a bit.

Physical activity is said to stimulate neurotransmitters like dopamine that create a feeling of greater energy. Workouts don’t need to be intense – activities like yoga are also restorative.

Drink plenty of water

Dehydration is a major cause of fatigue. It tends to creep up slowly before you even realize there’s a problem. If you don’t drink at least eight 8-ounce glasses of water each day, it can result in constant sluggishness. Pay attention to how much water you’re drinking and aim for 64 ounces daily. After a week, see if your energy has generally increased.

Practice deep breathing to counteract stress

Stress is said to be one of the biggest energy consumers – even the little things like being stuck in traffic or hitting all those red lights can cause an energy crash. The body’s initial reaction to stress is to trigger the release of cortisol, which provides an adrenaline rush causing the heart rate to rise and muscles to tense, but before long energy plummets – and you’re left feeling drained and unfocused.

As soon you feel your heart start to race, take several deep inhales and exhales, focusing on your breathing until your body returns to a calmer state. Practicing meditation or deep breathing regularly can also help to prevent this reaction in the first place.

By following these tips, you might just find your energy levels returning – so you can feel revived, refreshed and ready to enjoy life again.

-The Alternative Daily

Philadelphia Youth Network - Summer Jobs for Teens.

Work Ready

Summer Employment Models

Type:
System of programs

Description:
Summer Employment models offer educationally-enriched work opportunities to in-school and out of school youth ages 14-21. Participants complete a six-week (120 hour), paid work experience that fosters the acquisition of the 21st Century skills through work-based learning. These models challenge youth to understand the correlations between such variables as work experience, skill attainment and high school completion and how those variables impact their potential for college and career success. Additionally, they offer participants a pathway for credit attainment within the School District of Philadelphia. Opportunities are offered through one of three program models: service-learning, work experience, and internships.

Service Learning: Service Learning is a teaching and learning strategy in which youth address real-world issues that are relevant to their community. This model allows youth to explore these issues through research, reflection, and action. Summer Service Learning programs organize young people into teams that address complex, community problems in a holistic way; while also offering young people the opportunity to simultaneously serve and learn. As part of their service-learning experience, all participants complete a project connected to the communal activity that enables them to hone both their work-readiness and their academic skills.

Work Experience: Work Experience programs are intended for youth with limited or no work experience. Activities blend work experience with work-readiness training in ways that expand participants’ knowledge of workplace competencies and careers while also underscoring the importance of academic achievement and its link to career advancement. Youth participants develop work-based learning projects that demonstrate the knowledge they have gained and provide opportunities to build academic skills, enhance their work readiness and expand their awareness of career options.

Internships: Internships offer employment and career-exposure opportunities for youth with prior work experience and a basic understanding of workplace competencies. Interns work independently rather than in groups and participate in a series of professional development workshops which focus on career exploration and aptitude assessment as well as work-readiness. Participants have the choice of completing a work-based learning project or a portfolio.

For more information and/or an application visit:

http://www.pyninc.org/programs/workready.php

Jazzercise Gets Kids Moving in May with Free Dance Parties in Schools

May 6th, 2014

Kids are full of energy. They love to move. Yet only one in four American children gets the recommended 60 minutes of daily exercise and one in three is considered overweight or obese. To demonstrate how much fun it can be to move and get physically fit, Jazzercise Inc is offering free Kids Get Fit dance parties during National Physical Fitness and Sports Month at schools worldwide. Last year, the Jazzercise family of 7,800 franchisees held 794 of these free events, inspiring 78,557 children in their communities to get up and move.

Jazzercise Kids Get Fit events combine the latest popular music with high energy, easy to follow dance moves, and interactive fitness games. The free dance parties are led by certified Jazzercise instructors at their local schools. The message is clear—exercise can and should be fun!

Kids Get Fit is a free community outreach program designed to help schools promote kids' fitness as a way of life. It was established in 1991 as part of the Junior Jazzercise program to help children learn the importance of establishing healthy habits that last a lifetime. Jazzercise is proud of its work to achieve the objectives of First Lady Michelle Obama's Let's Move! initiative to end childhood obesity and create a brighter future for our nation's youth.

"At Jazzercise, we are passionate about improving the physical fitness and well-being of children," said Judi Sheppard Missett, founder and CEO of Jazzercise. "Hosting dance parties at the schools in our communities enables us to share the joy of movement with children who need it more than ever before. We are truly excited to be able to act locally to fight childhood obesity."

Jazzercise can help you burn up to 600 calories in one 60-minute dance-based cardio and strength class. Although most customers come for the fun, they stay because Jazzercise provides a highly effective total body workout plus a sense of community and personalized support. According to our members, benefits include increased weight loss, core strength, cardiovascular endurance, flexibility, stress release, and a mood-boosting endorphin rush. Junior Jazzercise classes offer uniquely choreographed, age appropriate moves set to popular music mixes with a focus on strength, endurance, agility, nutrition, and fun!

Source: Jazzercise Inc, jazzercise.com

Free Gospel Concert

May is National Skin Cancer Awareness Month

May 2nd, 2014

Eastman Chemical Company (NYSE:  EMN), manufacturer of LLumar window film, is educating consumers on the risk of sun damage in places that may surprise people. To help kick off Skin Cancer Awareness Month, Eastman will be providing skin protection tips and hosting a sweepstakes on their Facebook page May 8-30th. The sweepstakes winner will receive free window film professionally installed on their vehicle and $1,000 Visa prepaid card. Additionally, the company has partnered with The Skin Cancer Foundation to make a free, downloadable brochure (PDF) about window film available to the public, dermatologists and window film distributors. The brochure outlines the danger of UV rays that can penetrate glass, and discusses how window film can protect people while in their home, in the office and while driving.

Many people are unaware that the sun's harmful rays can penetrate glass – both in cars and buildings. Scientific research shows that drivers are especially vulnerable on the left side of their bodies, where they are exposed to harmful ultraviolet A (UVA) rays from side windows in cars, which are typically unprotected. The average American spends more than 101 minutes a day in a car, and most of that time, they are inadvertently exposing themselves to damaging rays.

"Damage from certain kinds of ultraviolet rays is cumulative," says Dr. Dee Anna Glaser, vice-chair of the dermatology department at St. Louis University.  "These rays, called UVA rays, penetrate deep into the skin and can silently accelerate the aging process, cause wrinkles and even skin cancer."  Unlike UVB rays, which create immediate effects like blistering and burns, UVA rays create long-term damage that is not immediately noticeable. "That's why many people don't realize their skin is getting damaged from sitting near windows in cars or even at their desks at work," says Dr.  Glaser.   

The Skin Cancer Foundation recommends adopting a complete sun protection regimen which includes seeking shade and covering up with clothing, including a wide-brimmed hat and UV-blocking sunglasses, in addition to daily sunscreen use. The Foundation also emphasizes the importance of sun protection while driving. Using high performance window film (sometimes referred to as tint) in a car offers all-day protection.

While all films in the LLumar portfolio offer UV protection, clear film appeals to those who do not want the darker window appearance or where the use of dark films is prohibited by state laws. When applied over automotive glass, this film's virtually invisible protection blocks more than 99 percent of harmful UV rays*. LLumar window film acts as "sunscreen" – but with window film, there's no need to reapply.

As the world's largest manufacturer of window film, Eastman executives have a diversified global perspective on the use of the product.  "In many Asian countries, window film is in 8 out of 10 cars and is something of a status symbol," says Mark Gershenson, Director Global LLumar Brand Management at Eastman.  "We see a clear need for education in North America.  Skin cancer can be prevented and window film is one of the easiest ways to mitigate the risks."

Manufactured in the United States and backed by a lifetime manufacturer's warranty, LLumar window films can be professionally installed at LLumar and FormulaOne® High Performance Window Tint dealers nationwide.

Visit www.llumar.com/skinprotection to learn more about window films for skin protection. 'Like' LLumar on Facebook to receive skin protection tips facebook.com/llumarwindowfilm.

Unique Jobs for Teens

Some unique and cool jobs teens could do today. With the job market being a little tougher, creativity will go a long ways.

1. Craigslist Lister

I actually got this idea from my mom. She lives in a small town and there are a lot of older folks who still aren’t online OR aren’t very computer savvy. A kid could deliver some postcards around the neighbor – preferably targeting the older neighbors – and tout his/her service of listing items the person would like to get rid of in return for a cut of the profits. If word spread of your sales and superb service, this could be quite lucrative.

2. All-in-one TV Remote Programmer

Shark Tank’s, Mark Cuban came up with this on his blog, in a post entitled, “how to make money as a student“. He advises tech savvy teens (I suppose that goes without saying today) to become the go-to expert on popular brands of all-in-one remotes and then to offer their services to program peoples remotes. “No one wants to take the time to learn how to program the stupid remote,” Cuban writes. Produce some biz cards, bring them to your local electronics store and convince the manager to keep a stack there and whenever someone buys a remote, perhaps the cashier can put your card in their bag or let the customer know of your service. You could also provide a small cut of profits for their advertising for you.

3. Dog Walker/Sitter

This may be more appropriate for a larger city, but if you have a way with animals and love dogs, this could be a great gig for you. Advertise on Craigslist, at a nearby pet store and put your service on a card and post it on the bulletin board at church, the community center, library or the supermarket.

4. Golf  Swing Videographer

Being a golfer, this is something that I wish I had thought to do when I was a teen. I actually haven’t seen this offered at any course. Most golfers I know love to rehearse their swings in front of a mirror, but, many have never seen it in video. Ask if you could set-up a table at a busy, local golf course (most larger 18-hole courses have a driving range) to film golfer’s swing. After they pay you – say $5 or so for 2/3 shots – ask for their name/email, load it up on YouTube later (setting it to private) and send them the link. You could also charge another $5-10 extra and show their swing next to a pro golfer if you have a video editing program (I recommendCoach’s Eye or Camtasia by TechSmith)

5. Redbox Errand Boy/Girl

I love Redbox. But, sometimes it’s a hassle when you need to return them after viewing the next day to avoid the extra charge. First-world problems, I know. But since most Redbox’s need to be returned by 9PM – a teen who had access to wheels could offer a service for returning these videos for people. I admit, getting the word out on your service might be tricky – but you could first try posting in Craigslist, near a Redbox location or distribute flyers/postcards. Maybe you could branch out into grocery/other errands too.

6. Smartphone/Tablet Tutor

With more and more of the elder generation getting tablets and smartphones, there is a need for patient people to teach these fine folks the ins/outs of using their devices. A teen could offer classes at a library, advertise on Craigslist and provide business cards to nearby electronics stores.

7. Transitional Home Cleaner

Lots of people are renting out homes because they were/are underwater on them so they don’t want to sell – but needed to move. There’s even a service that is booming here in the Twin Cities called Renters Warehouse that helps these homeowners manage their properties. When new renters leave and others come in, the house needs a good cleaning. I would imagine this would be a great job for a detail-orientated teen who enjoys cleaning. You could also find realtors looking to help homeowners stage and clean their properties for sale.

8. Buy and Resell from Craigslist

Recently I wrote about how you can be alerted to when free stuff is being given away by your neighbors. An enterprising teen could be alerted of these freebies and grab the good stuff and then resell it. Market economy at its finest!

I tried to keep these to more unique and interesting ways that teens could make money this summer (or really, any time for that matter!). Do you have any other ideas to share?