Is the calcium you're taking being absorbed?

Osteoporosis is a disease characterized by loss of bone mass, accompanied by microarchitectural deterioration of bone tissue, which leads to an increase in the risk of skeletal fracture and deformity.  Adequate nutrition plays a major role in the prevention and treatment of osteoporosis.  The nutrients of greatest importance are calcium, vitamin D and magnesium.

Why are we so calcium deficient?  
Modern diet
Low in magnesium
High in dairy/calcium
High in sugars and alcohol 

   (increases excretion rate of magnesium in the urine) 

Grains are refined 

   (decreases the magnesium content)

Fertilizer in soil contains potassium which is a magnesium antagonist

vs. 

Primitive diet

High in magnesium (grains, seeds, nuts & vegetables)

Low in dairy/calcium (allows calcium to be efficiently stored in body)

Numerous studies have shown that higher calcium intake at various ages are associated with higher bone mineral density compared with the bone mass of those with lower calcium intakes. However, taking calcium alone is less beneficial than taking calcium with vitamin D and/or magnesium.  Without vitamin D and/or magnesium, calcium may not be fully utilized, causing under absorption.   

When there is an increase of calcium in the bloodstream, the body secretes calcitonin and decreases parathyroid hormone (PTH).   The role of PTH is that it draws calcium out of the bones and deposits it into the soft tissues.  Calcitonin increases calcium in the bones and keeps it from being absorbed into the soft tissues.   Because vitamin D and magnesium suppress PTH and stimulates calcitonin, it helps put calcium into the bones, preventing osteoporosis.  Less calcium into the soft tissues also helps eliminate some forms of arthritis.  The cumulative effect of higher PTH levels, secondary to poor calcium and vitamin D nutrition (secondary hyperparathyroidism), is an increase in bone remodeling leading to significant loss of bone and an increased fracture risk.

Did your know? Chocolate has high amounts of magnesium so premenstrual craving of chocolate can indicate signs of magnesium deficiency.

In addition to eating a good diet containing grains, seeds, nuts and  vegetables, supplementation with a calcium is helpful in preventing osteoporosis.  To assure that you calcium is mobilized and stored in your bones, make sure that you take a calcium supplement that contains vitamin D, magnesium or both.    The recommended dose for magnesium is 250 mg for every 500 mg of calcium consumed.  Below is the Institute of Medicine's age-appropriate recommended doses for calcium and vitamin D.  

Food and Nutrition Board Dietary Reference Intakes (Recommended
Average Intakes for Calcium and Vitamin D)
Age (y) Calcium (mg) Vitamin D (IU)
3–8: 800 200
9–17: 130o 200
18–50: 1000 400
51–70: 1200 400
70: 1200 600

Institute of Medicine: “Dietary Reference Intakes for calcium, magnesium,
phosphorus, vitamin D and Fluoride.” Food and Nutrition Board,
Institute of Medicine. Washington, DC: National Academy Press, 1997.

Chiropractic care during pregnancy

Low back pain is a common complaint in pregnancy. Low back pain in pregnancy can be the result of mechanical alterations. As the uterus expands with the growth of the baby, the belly shifts your center of gravity forward. In addition the weakening and stretching of the abdominal muscles, the postural change creates a straining force on the low back. When low back pain radiates into the buttocks and thighs, it’s usually resulting from the growing uterus pressing on the piriformis muscle (one of the pelvic floor muscles) and the sciatic nerve that runs beneath it.  The piriformis muscle can also undergo strain due to widening of the pelvis and change in the gait pattern during pregnancy.  Pain arising from the piriformis muscle is often under-diagnosed and under-treated, resulting in ongoing pain. When diagnosed early and with appropriate treatment, symptoms usually resolve successfully allowing normal pain free function. 

The other factor that can contribute to low back pain in pregnancy is hormonal changes. Hormonal changes, particularly the release of the hormone relaxin can result in muscle and ligament relaxation, which can loosen your joints and ligaments that attach your pelvic bones to the spine (the sacroiliac (SI) joints). This can make you feel less stable and cause pain with prolonged standing, walking, rolling over in bed or getting up and down from a chair.

Who's most likely to have low back pain during pregnancy?
Not surprisingly, people who have experienced low back pain previously will likely have low back pain during pregnancy. You're also at higher risk if you've lead a very sedentary lifestyle and have poor flexibility and weak back and abdominal muscles.

What can I do to avoid back pain?
1. Start an exercise program to stretch and strengthen muscles that support the back and legs, including your abdominal muscles. Stretching gently and cautiously will prevent further strain joints which have been made looser by pregnancy.
2. Swimming is a great exercise option for pregnant women because it strengthens your abdominal and lower back muscles, and the buoyancy of the water takes the strain off your joints and ligaments.
3. If you sit all day, be sure to sit up straight and take frequent breaks from sitting. Get up and walk around at least every hour or so.
4. Avoiding prolonged standing is equally important. If you need to stand all day, try to take a midday break and rest lying on your side while supporting your upper leg and abdomen with pillows.
5. Wear comfortable shoes and avoid high heels. As your belly grows and your balance shifts, high heels will throw your posture even more out of whack and increase your chances of stumbling and falling.
6. Avoid lifting. If you do lift, always bend from your knees and lift things from a crouching position to minimize the stress on your back.
7. Listen to your body. If you find that a particular activity or exercise makes your back hurt, then avoid doing it!

What can I do to get relief?
1. Doctors of chiropractic can alleviate the uncomfortable symptoms arising from the muscular, ligamentous, and biomechanical stresses encountered during pregnancy. We accomplish this through the use of spinal manipulative therapy and myofasscial massage therapy.
2. Prenatal massage by a trained therapist may provide great relief.
3. Acupuncture can be extremely effective for acute pain relief.
4. Try heat or cold. If muscles or joints feel tender to the touch and has a sensation of being “hot.” Apply an ice pack to the affected area for 15 minutes every hour. If the muscles feel tense or deep aching sensation, apply a moist heating pad.

A study released in 2006 demonstrated that chiropractic care is safe during pregnancy and support the hypothesis that it may be effective for reducing pain intensity. Lisi, AJ. Chiropractic spinal manipulation for low back pain of pregnancy: a retrospective case series. J Midwifery Womens Health. 2006 Jan-Feb;51(1):e7-10.