As a naturally occurring mineral that is vital to life for most organisms, calcium can be obtained from many sources.

Most people are familiar with the concept of calcium in milk and dairy products and in supplements and vitamin or mineral fortified foods like cereal and orange juice, but there are also a wide array of natural sources for calcium that might be a little more unfamiliar.

Many fruits are very good sources of calcium, but among the best are dried fruits such as raisins and figs, or food that can be consumed after being dried like apricots. Dark green vegetables, like broccoli, are good sources of calcium, as are dried beans and legumes.

Most of the whole grains are good sources of calcium, but pastas, breads and cereals made with white flour may have had the natural calcium leached out of them. These products are good sources of calcium only if the calcium has been returned to the product after the refining process. Foods in which this has happened will be designated as ?enriched? or ?fortified?.

Citrus fruits such as lemons and oranges are naturally high in calcium, as are soybeans and soy products, like tofu. Most forms of meat are natural sources of calcium, but not in as significant quantities as fruits and vegetables. Fish, especially salmon and sardines and other fish types where the small bones are regularly consumed, are very good sources of calcium, often offering as much as three times as much calcium as the same sized portion of beef or pork.

Other good sources of calcium include almonds and other nuts and of course, dairy products. Aged cheeses tend to be even better sources of calcium than cow?s milk, with Parmesan cheese and cheddar cheese among the best sources of calcium available.

In addition, some herbs and seasonings are also good sources of calcium. Among the best are sesame seeds, curry powder and dried mustard. The benefits of naturally occurring calcium can be endangered, however, by consumption of food that restricts the body?s ability to absorb it.

Caffeine, salt and phosphoric acid are all hindrances when it comes to absorbing calcium. One of the biggest offenders in providing these inhibitors is carbonated beverages, including both regular and diet soda.

Calcium is a naturally-occurring mineral that is necessary for most organisms to promote healthy tissue growth. In humans, it is needed for both healthy muscles and healthy bones.

Though technically a form of metal, this mineral is one of the major components of the human body and is required to keep the body operating efficiently. Still, scientists say that more than half of Americans do not get enough calcium.

The mineral helps cells operate, allowing the free flow of nutrients within the cell. It is a major component of teeth and bones, which serve as the body?s storage facility for calcium. If the body does not get enough calcium long-term, it will rob calcium from the storage compartments in the bones and lead to osteoporosis.

Calcium is deposited in the bones throughout a lifespan, but more is deposited in the growth years and more is removed during pregnancy and post-menopause in women. Calcium is also necessary for maintaining proper blood flow and a regular heart beat. Too much calcium can lead to kidney stones.

Short-term effects of a calcium deficiency can include muscle-cramps and bone and tooth damage. In the muscles, calcium works with potassium to create the enzymes needed to contract and release the muscle. If either calcium or potassium is lacking in a person?s diet, it can lead to severe muscle cramps.

Pure calcium does not usually occur in nature, but calcium alloys are the fifth most common metal on the planet. It is a fine, gray and somewhat powdery metal. Because it is a naturally-occurring metal, calcium can sometimes be found in water, creating ?deposits? on everything from dishes to bathtubs, An overabundance of calcium in the water is one of he things used to designate ?hard water.?

Because calcium does not naturally occur in a pure state, it is often mixed with other minerals. These minerals can affect the absorption of the mineral as can the presence or lack of other vital nutrients. For example, the body cannot properly use calcium without Vitamin D. Good sources of Vitamin D include sunshine and dairy products.

In addition to its nutrient value, calcium is also used in a number of well-known products including plaster of paris and calcium silicate, a fire-proofing material. In it?s various forms, calcium is also used to separate other metals from salts they bond with including zirconium and uranium.

Exercising After Childbirth to Get Back in Good Health

Childbirth is a very taxing process for a woman to go through. Although it usually produces a beautiful new child, it can leave the woman feeling completely exhausted. This doesn?t just go away after one night. Women who have gone through childbirth often feel physically exhausted for a long time afterwards. So if you have recently given birth, you should incorporate an exercise regimen into your daily life. It will help you to get back in shape after the experience, and remain healthy despite the enormous physical strain that you have undergone.

Walking is one of the best exercises for women who are recovering from childbirth. It isn?t too physically taxing, but it gives the heart and body an essential workout. You can walk a short distance or a long distance, and either one of them will accomplish wonders for your physical well-being. Even if you just get up and walk around the house a few times with the new baby, you will likely be slightly tired out afterwards. You can slowly start walking further or faster every time, until you are able to graduate to more arduous exercises.

After you think you have gotten to the point at which walking no longer helps you, you can start jogging. You have to start at a very slow pace and only jog for a few minutes, and work up gradually. It may even be a good idea to run two or three times a day, in very small amounts that increase every time. If running isn?t your thing and you prefer some other aerobic activity, you can do that instead as long as it is a good amount of exercise to get you back where you were before.

The recovery time is different for every woman, but after a few months you should definitely be recovered from childbirth. If you still feel weak or out of shape, you should talk to a doctor and make sure you are doing everything right. If you have strained your body after the ultimate strain of childbirth, you could need help from a physical therapist to get back on the right track. Just make sure that you take action and get the advice you need.

Should You Consider Gardasil?

The answer here is a resounding yes.  If you are a woman between the ages of 9 and 26, you should definitely consider this vaccine.  In short, Gardasil is a vaccine given in shot form that can help protect you against the HPV (human papillomavirus) strains that can lead to cervical cancer.  It is given in a series of three shots over a six month period.  As common as it is becoming for women to get cervical cancer, it doesn’t make sense NOT to get this if you qualify!

HPV, the virus that causes cervical abnormalities and can eventually lead to cervical cancer, is an astoundingly common sexually transmitted disease.  According to the Centers for Disease Control and Prevention, “by age 50, at least 80% of women will have acquired genital HPV infection.”  Furthermore, most people infected with HPV do not even know they are infected because it typically shows no symptoms.  HPV can manifest itself in an abnormal pap smear, genital warts, and if left untreated, can cause cervical cancer. 

Now, is there really an option? Take care of yourself and if you are within the right age group, GO see if you qualify!

If you are eligible to receive the Gardasil vaccine, seriously consider doing so.  Gardasil is covered by many health plans.  For more information, please visit www.gardasil.com.

Katie from Dinuba California Asks…….

Question:

Hi Pat! I am 4 months postpartem and I am exclusively nursing my son. Is it okay for me to work out? If so how much of a workout can I do? Should I still follow my prepregnancy routine or do I need a modified routine. I still have about 40 pounds that I need to lose from the pregnancy.

Answer:

Hello Katie…..congratulations on the new little one!

As always I recommend asking your doctor before starting or changing any kind of health or fitness program, but in my opinion I see no reason why you can’t get back in the swing of things!

Don’t be in a huge rush to get back to working out full steam directly aftwards, but you are 4 months out. After a vaginal birth you can begin exercising 4-6 weeks after your baby is born. Because a cesarean is surgery, you need to wait 6-8 weeks before exercising again.

Just remember to take it easy and start out slow just as you normally would when you start an exercise routine.

Hope this helps! Please feel free to leave any comments here. Click below!

Your loyal servant in health and fitness,

Pat King

www.FitnessLifeClub.com

www.PatKingBlog.com