Healthy Living - Three Important Health Tests

Taking calcium from bones to perform other functions replaces this lost calcium. So, you should get sufficient calcium from your diet or supplements. 99% of calcium absorbed by the body is stored in bones and teeth.How much ever calcium you take in your diet, it won't get absorbed if you don't have sufficient vitamin D levels in your body.Hence both calcium and vitamin D are essential for you. Vitamin D is essential for calcium absorption in the body. It helps to reduce the risk of fractures in elder patients. Adequate calcium with vitamin D3 intake as a part of well-balanced diet may reduce the risk of bone health. People who have digestive disorders that make it hard to break down and use calcium are also at a higher risk for calcium deficiency.

That's why it's important to try to get calcium from the food we eat. When we don't get enough calcium for our body's needs, it is taken from our bones.

What is Vitamin D and What Does it Do?

Vitamin D plays an important role in protecting your bones and your body requires it to absorb calcium. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy. If you don't get enough vitamin D, you may lose bone, have lower bone density, and you're more likely to break bones as you age.

How Much Vitamin D Do You Need?


Under age 50 - 400-800 international units (IU) daily**

Age 50 and above-800-1,000 IU daily**

Some people need more vitamin D.Vitamin D and calcium can be your best friends if you want to keep your bones healthy. Get the right amount and you'll be less likely to break one or get a bone-weakening disease called osteoporosis.

To figure out how much vitamin D is right for you, you need to get familiar with something called an "international unit," or IU for short. That's how vitamin D is measured. For calcium, the amount you need depends on your age and gender

All adults 19-50: 1,000 milligrams

Adult men 51-70: 1,000 milligrams

Adult women 51-70: 1,200 milligrams

All adults 71 and older: 1,200 milligrams

Pregnant/breastfeeding women: 1,000 milligrams

Pregnant teens: 1,300 milligrams

How Do You Get Vitamin D and Calcium?

Vitamin D has multiple roles in the body, not all of them well-understood. You can load up on calcium from a lot of different kinds of food. For example, add some dairy to your diet, such as milk, cheese, and yogurt. Or try veggies like broccoli, kale, and Chinese cabbage.

Want a simple plan to get the recommended 1,000 milligrams a day? You can do it if you eat a packet of fortified oatmeal, a cup of fortified orange juice, a cup of yogurt, and half a cup of cooked spinach.

Another source of the nutrient is the sun. Your body makes it from sunlight. But you need to wear sunscreen to protect your skin, and that blocks your body from making vitamin D. Also, it can be hard to make enough from the winter sun, depending on where you live.

If you're not getting all the vitamin D and calcium you need from food, you can get it from supplements.

What are some calcium deficiency signs?

Calcium deficiency symptoms (also known as hypocalcemia) range from minor - numbness or tingling of the fingers, muscle cramps,problems with proper blood clotting, lethargy and poor appetite - to more severe, including mental confusion, skeletal malformations, dermatitis, and in infants, delayed development in children's growth and development. Illnesses such as osteoporosis (brittle, thin, porous bones that easily break) and rickets are also associated with a deficiency.

Who should consider calcium supplements?

Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:

Follow a vegan diet

Have lactose intolerance and limit dairy products

Consume large amounts of protein or sodium, which can cause your body to excrete more calcium

Have osteoporosis

Are receiving long-term treatment with corticosteroids

Have certain bowel or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease or celiac disease

In these situations, calcium supplements may help you meet your calcium requirements. Talk to your doctor or dietitian to determine if calcium supplements are right for you.

Reading Food Labels - How Much Calcium am I Getting?

To determine how much calcium is in a particular food, check the nutrition facts panel of the food label for the daily value (DV) of calcium. Food labels list calcium as a percentage of the DV. This amount is based on 1,000 mg of calcium per day. For example:

30% DV of calcium equals 300 mg.

20% DV of calcium equals 200 mg of calcium.

15% DV of calcium equals 150 mg of calcium.

In general, you shouldn't take supplements that you don't need. Calcium supplements are available without a prescription in a wide range of preparations (including chewable and liquid) and in different amounts. The best supplement is the one that meets your needs based on convenience, cost and availability. When choosing the best supplement to meet your needs, keep the following in mind:

Read the product label carefully to determine the amount of elemental calcium, which is the actual amount of calcium in the supplement, as well as how many doses or pills to take. When reading the label, pay close attention to the "amount per serving" and "serving size."

Take most calcium supplements with food. Eating food produces stomach acid that helps your body absorb most calcium supplements. The one exception to the rule is calcium citrate, which can absorb well when taken with or without food. Calcium citrate works well on both empty stomach as well as with food and can be taken anytime.This is also found to be a better option for elderly folks,who has less stomach acid to absorb the product.

The total daily dose. Calcium is absorbed most efficiently when it's taken in amounts of 500 milligrams (mg) or less at one time. So if you take 1,000 mg of calcium a day, split it into two or more doses over the day.

When starting a new calcium supplement, start with a smaller amount to better tolerate it. When switching supplements, try starting with 200-300 mg every day for a week, and drink an extra 6-8 ounces of water with it. Then gradually add more calcium each week.

Necessity of vit k with calcium. If you take oral vitamin D,you also need to take vitamin K2.Vitamin K2 helps to move calcium to proper areas where its needed and removes it from sites where it shouldn't be present like arteries and soft tissues. When you take vitamin D, your body creates more of these vitamin K2-dependent proteins, the proteins that will move the calcium around. They have a lot of potential health benefits. But until the K2 comes in to activate those proteins, those benefits aren't realized. So, really, if you're taking vitamin D, you're creating an increased demand for K2.Vitamin K2 deficiency is one of the reason why people suffer from vitamin D toxicity symptoms which includes improper calcification leading to hardening of arteries.And vitamin D and K2 work together to strengthen your bones and improve your heart health.

Choosing The Right Calcium - What About Supplements?

The science is clear: the kind of calcium you ingest is of utmost importance to your bone health.

Obtaining as much calcium as possible from foods is optimal, but it's understandable that maintaining a high enough daily dose with foods alone is nearly impossible. So turning to supplements makes sense.

However, it's crucial that the supplement you choose be bioavailable and easily absorbed. It should also be a fairly low dose, so you are not taking in more calcium than you can absorb. After all, high doses are not necessary if the maximum amount of calcium is being taken up by your system.Before taking calcium supplements make sure that there is a proper balance between calcium, vitamin D, vitamin K2 and magnesium.Lack of balance of these nutrients can lead to calcium supplements related health risks such as heart attacks and stroke.Therefore,taking calcium supplement at right time and in a proper way can help us to stay healthy and fit.

Choose wisely in the cafeteria. The dreaded foods are mostly unhealthy things that people choose in the cafeteria. It may be exciting to have endless choices and to eat with all your friends, to be constantly in an "all-you-can-eat environment" but can be dangerous if you do not have a lot of willpower at the day put. You can do that to resist the temptations in the cafeteria:

Turn around the cafeteria before you make your choice. Many people eat too much in cafeteria or at buffets because they can not decide what to eat. It is helpful to read the menu, to roam between the different foodstuffs, and then to choose what makes you laugh most.
If in doubt, choose the salad buffet. Load your plate with vegetables and garnish with a protein source such as chicken, tuna or tofu. Keep away from thick, creamy salad dressings as they contain extra calories. Consider making your own dressing of olive oil and vinegar.
You do not have to limit yourself to just one food. Mixing can help create a rounded meal that includes the vegetables, lean protein, and complex carbohydrates that you need.
Leave the dessert. Just because it's there does not mean you have to eat it. Save the dessert for two or three evenings a week. If you eat a dessert, choose a healthy variety like Frozen yoghurt or muesli, instead of the cheesecake or the brownies.
Keep healthy foods at home. Keep fruits, nuts, muesli and dosage soup at your home. Instead of getting something from the vending machine at home during learning late at night, you should rather nibble these healthy things. They also saturate you longer and do not let you break down as energy drinks and sweets do.
There are numerous fruit varieties which you do not have to keep in the refrigerator, such as oranges, apples, bananas or pears.
If possible, get a small fridge for your bedroom by storing perishable things like yogurt, and carrots.
Pull yourself up in terms of eating late at night. Students often stay awake for a long time to do homework or to pace for exams, while they help themselves with snacks to stay awake. But the extra calories of snacks late at night can really add up if you're not careful. Here are some things that you can do to not give in to your desires late in the night:
Drink tea. Keep a water cook in your room and drink green, black or herbal tea during the night. If you feel like sweets, add some honey to your tea. This can also help you stay awake to learn, without feeling like you are after the enjoyment of coffee.
Eat fruits or nuts. If you want to nibble at night, choose healthy options like these that provide your body with vitamins and nutrients that it needs to function well.
Stay hydrated. People often confuse hunger and thirst. If you want to have a snack but are not really hungry, it is possible that you are actually thirsty.
If possible, eat at home. To be sociable is an important part of the university experience and usually you eat or drink. Eating from time to time is OK, but remember that the food in the restaurant contains lots of butter, fat, salt and sugar. You'll also save money by cooking yourself at home.
When eating outside, keep away from fried food or sauces or dressings. Order food that is either grilled or baked.
Avoid fast food restaurants. Every now and then it's okay to go to these restaurants, but it should not become a habit.
Think about ordering salad with a protein source (such as salmon or chicken) and ask for the dressing to be served separately.
Lock yourself in while drinking. No matter how healthy you are eating, the extra calories in the alcohol can sabotage your diet. In addition, it usually leads to snacks late in the night when you stay up late and celebrate.
When you drink, keep away from sweet cocktails or mixed drinks as they contain a lot of calories. Some cocktails contain more than 600 calories
You should have a scales in the room. Do not wait until you can really see the weight on your body until you start to feed yourself healthier. Make things a little easier by having a scale near you so you can weigh yourself from time to time.
Always weigh in the morning before you have eaten something. You should weigh yourself naked or with little clothing.
Keeping your weight in mind can also help you determine what eating habits work for you and which do not. If you lose in the one week, try to remember what you have eaten this week and what kind of sport you have been doing. Try to replicate this routine in the future.
Maybe you want to take your measurements as muscles are heavier than fat. In addition, there may be spurious factors, such as weight through water, which influence the display on the scale.
Stay balanced. While nobody wants to increase during the studies, you do not want to spend all your years obsessed with your body. Keep in mind that being healthy is about finding a balance. It's okay to reward you from time to time; what is really important is how you balance discipline and enjoyment in the long run.

Learn to distinguish between hunger and boredom. Many people eat too much because they are hungry, others because they are bored or restless.
Drink a full glass of water before each meal to saturate you.
Consider writing a nutritional diary to oversee what you eat.

It's not an easy to choose a doctor for your kid. For best care, you have a lot of things to keep in mind when making this choice, such as credentials, equipment, availability and surgical facilities, just to name a few. As a parent, you need to understand all of these things prior to choosing a good ENT doctor. Let's know more about what you should keep in mind when choosing a good doctor.

Typically, kids are more prone to adenoid and tonsil problems, sinus problems and ear infections than adults. Therefore, if you want to see your kid in good health, we suggest that you choose the best ear, nose and throat doctor. Given below are a few things that you should consider when hiring one.


As far as ENT services are concerned, all of ENT doctors are trained by the board. Therefore, they are capable of handling all types of problem associated with ear or sinus. You may need a pediatric specialist, but only in rare cases that may require surgical procedures or special care. ENTs that are certified are allowed to treat kids as well as grown-ups.

Bedside Manner

It's important that you look for a doctor who your kid will feel comfortable with. The doctor should be able to pay attention to your kid. And for this, word of mouth can help you a lot. Maybe your friends, family members or colleagues can suggest a few good names. As a matter of fact, you need the services of an ENT who your kid will feel safe and comfortable with.

Ancillary Services

If you notice that your kid can't hear well, we suggest that you take them to run some tests at the office of a good ENT. Make sure the ENT has an in-house audiologist. You need to understand that there is a difference between a hearing aid salesperson and a certified audiologist. If you want to diagnose the underlying condition that your kid may have, we suggest that you hire the services of a good audiologist.

Your kid may have an allergy that may have a bad impact on their sinuses. If so, you may want to ensure that the doctor knows how to treat allergic rhinitis. It's also a good idea that the ENT has CT services for the evaluation of their sinuses.

Your kid may require surgery for the removal of tonsils or adenoids or for other procedures. Therefore, it's a good idea to go with an ENT who is a member of a surgical center. You can also go to a big hospital, but it will be scary for your kid and a lot more expensive for you. Therefore, choosing a surgery center is a better idea.

Office Procedures

Ideally, you may want to choose an ENT doctor who has a convenient schedule, a friendly staff and kid-friendly waiting rooms. You can check out the doctor's website for this information.

Hopefully, these 4 tips will help you choose the best ENT doctor for your kid. I hope this helps.

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