This article written by Lela was first published in the November 2008 issue of Rennaissance magazine, South Africa. Please see the relaunch issue in stores March 2009.

Prevention of Osteoporosis using our diet.

Osteoporosis is characterized by a deterioration of bones, resulting from the body’s attempt to extract nutrients from them and is a very real problem for many people, especially women, even in the medically advanced environment of today. The good news is that, with a little thought and information it can be easily prevented.
Lets take a look at the minerals which play the main roles in bone health:

Calcium:
Calcium is the most abundant in the human body and with 98% of the body’s calcium stored in the bones, one can see why adequate levels of this mineral are important in helping to prevent osteoporosis. This can be done in several ways:
Calcium is better absorbed by the body if in a slightly acidic environment thus the best time to take calcium supplements is between meals or on an empty stomach. Calcium and phosphorous compete for absorption in the body and because phosphorous is more easily absorbed than Calcium, high phosphorous levels can cause low Calcium levels. The ideal ratio of Calcium and phosphorous in the body is 1:1 and any imbalance in this ratio can compromise bone health. Avoiding an excess of foods high in phosphorous such as fizzy drinks, lunch meats, dairy products, meat and eggs, among others can help to keep the levels balanced. High intake of complex carbohydrates can also cause a higher phosphorous to Calcium ratio which can lead to a decrease in bone density thus eating less complex carbohydrates can lessen this risk.
Calcium absorption is also affected by caffeine intake, excess caffeine reduces the absorption of Calcium by the body and this creates a need for Calcium to be leached from the bones. Try to keep caffeine consumption to a moderate level by drinking less coffee and tea, instead replace some of your daily intake with herbal teas, diluted fruit juice or clean water.
Vitamin C found in for example citrus fruits, green peppers and sauerkraut and Zinc which is found in for example oysters and whole greens both aid Calcium absorption so increasing your intake of these foods could aid in raising the Calcium levels in your body.
Osteoporosis or calcification caused by excessive Calcium intake, making Calcium bio-unavailable, can be helped by consuming more foods containing oxalic acid and/or phosphorous for example spinach, rhubarb and chocolate. All in moderation of course!
Naturally eating more foods containing Calcium would increase the body’s levels of this important mineral, examples of such foods are sardines (with the bones), broccoli and nuts.

There are many other minerals which play an important role in bone health and the prevention of osteoporosis, lets name a few of them here:
Magnesium. 65% of the body’s Magnesium is found in bones and Magnesium and Calcium can compete for absorption in the body thus too much of one or the other can have an adverse effect on bone composition. The ideal ratio is two parts of calcium to one part magnesium. Magnesium is found in nuts, seeds, dark green vegetables, seafood, avocados and brown rice. Hard water is also a good source. Incidentally magnesium is also very useful in the treatment of pre-period cramps.
Manganese. Manganese plays a role in bone formation and the growth and development of bone structure thus deficiency as a child could cause a predisposition towards oteoporosis later in life. Almost 50% of total Manganese in the body is found in the bones and this mineral also helps to keep Calcium bio-available and helps with Calcium absorption. Manganese is mostly found in nuts and whole grains.
Silicon. Silicon works with Calcium to help restore bones and as such can be helpful in the prevention of osteoporosis. Silicon can be found in whole grains, vegetables, hard drinking water and even in some citrus fruits.
Copper. Copper helps with the tissue healing process and aids in the bone formation as it is involved in the cross-linking of collagen fibres. This role means that it also plays a part in helping to prevent the development of osteoporosis. Copper can be found in for example liver, buckwheat, wholewheat, oysters, prunes, cocoa and black pepper as well as some dark green leafy vegetables.
Boron. Boron helps maintain Calcium balance and so helps keep bones healthy. It regulates the hormones which control mineral movement and make-up of bones and it affects the balance of Calcium, Magnesium and Phosphorous in the body. A Boron deficiency could lead to osteoporosis. Boron can be found in for example some soils, apples and nuts. A diet high in refined foods is unlikely to provide sufficient Boron.
Fluoride. Studies have shown that Fluoride can help strengthen bones by increasing bone mass and reduce the risk of osteoporosis by reducing the loss of Calcium in bones. In excess Fluoride can cause bone brittleness to increase thus again a balanced intake is important. Fluoride can be found in for example seafood, some drinking water and some toothpastes.
Strontium. Strontium adds strength to the bones and so help to prevent osteoporosis by helping to improve the mineral matrix and cell structure of bones. As it is present in most foods deficiency is unlikely.
Vanadium. Vanadium is involved in Calcium metabolism and due to its enzyme stimulating properties it has a role to play in bone formation. Vanadium can be found in for example fish and vegetable oils.
Lead. Lead toxicity can interfere with Calcium absorption. Lead can displace Calcium in bone causing ‘soft’ spots and Lead lines which can be seen on X-rays. A good intake of Calcium, Magnesium, Copper and Zinc will help to lessen Lead contamination. Limiting Lead exposure by avoiding the use of Lead based paints, soldered cans and not exercising near heavy traffic can be beneficial in preventing Lead toxicity.
Molybdenum and Zinc. Both these are also needed in adequate amounts to ensure bone health. Molybdenum can be found in oats, buckwheat, lentils and potatoes. Zinc can be found in oysters, liver and wholegrains, oats and pumpkin seeds for vegetarians.

Get Sunshine! Exposure to sunlight helps with the manufacture of Vitamin D in the skin. Vitamin D works with parathyroid hormone to aid Calcium metabolism. It also helps to increase Calcium absorption from the gut and reduces Calcium loss through excretion from the kidneys. Vitamin D can also be found in egg yolks, oily fish( sardines, mackerel), liver and butter. It is especially important for Vegans to ensure a sufficient Vitamin D intake by supplementation if necessary. Be aware though that excessive Vitamin D can result in Calcium loss from bone.

Osteoporosis is by no means an inevitability and eating a varied diet, high in fruit, vegetables and whole grains as well as adequate complete proteins and plenty of clean water will go a long way to preventing the development of osteoporosis. Several other factors such as getting enough weight bearing exercise also play a role and if one gives attention to a healthy lifestyle there is no reason why osteoporosis should ever be a possibility in later life.

The role of Nutrition in Healthy Sexual Function.

Sexual Vitality:

Sexual Vitality or sex drive can be influenced by a variety of factors in our daily life. Stress, anxiety, poor body-image, excess weight, boredom, hormonal imbalance and even various environmental factors are but a few which can have a detrimental effect on our desire for sex. Nutrition can play a large role in eliminating some of these factors and that is what we will be looking at here.

Aphrodisiac foods:

Who does not know the story of oysters and champagne? This could be largely due to oysters’ high zinc content, an important nutrient for supporting male prostate function. In fact many sea-foods such as shellfish, fish and mineral rich seaweeds can enhance vitality and so influence sexual well-being. Fresh fruits and vegetables, think luscious strawberries and juicy mangoes as well as crisp celery, contain nutrients which support sexual function.
Unfortunately milk products such as ice-cream or cheeses could have a sedative effect on sexual energy so it is probably best to keep these to a minimum and may explain why many people find ice-cream soothing when emotionally upset.

Herbs and Sexual function:

There are various herbs which are said to boost sexual vitality, especially in Traditional Chinese Medicine. Examples of these are as follows:
Dong Quai – a ‘female’ herb that is an anti-spasmodic for cramps, a hormonal tonic and a blood purifier.
Ginseng root – supports general vitality and can be a help for both men and women if fatigue is the cause of sexual disinterest.
Fo-ti-tien – used for males as a kidney tonic and diuretic and to help enhance fertility.
Other herbs and spices which have a warming and stimulating effect on the body, so simulating the effects of sexual arousal include: cayenne pepper, chilli peppers, cumin, curry, garlic and ginger.

Key nutrients for Sexual Vitality:

Vitamin A – essential for formation of sperm and sex hormones, can be found in broccoli, papaya, eggs, pumpkins, carrots, apricots, tomatoes and dandelion greens.
Vitamin C – anti-oxidant which helps protect sperm from free-radicals and can be found in chilli peppers, tomatoes, citrus fruits, strawberries, broccoli and spinach.
Vitamin E – helps with the formation of sex hormones and sperm and can be found in asparagus, peas, spinach, nuts, eggs and grains.
Vitamin B6 – decreases the risk of erectile dysfunction and helps to combat symptoms of PMS, it can be found in oats, beans, wheat germ, yeast and bananas.
Vitamin B12 – deficiency can contribute to impotence and infertility, it can be found in meat, shellfish, fish and eggs.
Calcium – helps reduce PMS symptoms and builds strong bones, it is found in sardines, brazil nuts, tofu, almonds and seaweed.
Folate – important in development of sperm, helps to prevent birth defects, facilitates the production of dopamine and can be found in beans, dark green leafy vegetables and in grains.
L-arginine – important in facilitating erections and vaginal lubrication, it can be found in meat, seeds, grains and nuts.
Magnesium – helps with preventing cramps and other PMS symptoms. A relaxing nutrient, found in apples, avocadoes, apricots, fish, tofu, nuts and wholegrains.
Niacin – could enhance sexual flush and tactile sensation and is found in dates, asparagus, beans, avocadoes, peanuts, fish, lean meats, peas and broccoli.
Pantothenic acid – may improve endurance and plays a role in the formation of sex hormones, it can be found in beans, broccoli, molasses, poultry, nuts, eggs and beef.
Selenium – deficiency of this important nutrient has been linked to miscarriage in pregnant women and to infetility in both sexes, it can be found in brown rice, garlic, eggs, meat and Brazil nuts.
Thiamin – boosts energy and can be found in beans, seeds and wholegrains.
Zinc – helps prevent PMS symptoms, deficiency can lead to miscarriage in pregnant women, zinc is also important to sperm and testosterone production and can be found in meat, fish, shellfish, eggs, pumpkin seeds, garlic, spinach and wholegrains.

Maintaining a healthy weight, good cardiovascular health and strong circulation through regular exercise and a healthy diet will go a long way to increasing sexual vitality. Balanced hormones are also an advantage of healthy diet and regular physical activity. Being open and honest with your partner and taking care of ones sexual responsibility also helps to prepare the floor for a long and healthy, mutually fulfilling sexual relationship, which in turn may contribute to a longer and happier life.

Stress, a six-letter word..

Article written by Joy.

Stress is something we are all much too familiar with in modern society and it can have longterm effects on our overall health..

Physiological effects of stress:
- increased heart rate, blood pressure.
- glycogen conversion to glucose, increased blood sugar levels.
- dilation of bronchioles.
- decreased digestive system activities.
- decreased urinary output.
- changes in blood flow patterns(more to brain, heart, skeletal muscles)
Prolonged stress leads to various ’stress related’ illnesses: high blood pressure, insomnia, digestive problems, headaches, depression and some immune system diseases. Tiredness and no energy are the results when we can’t meet the body’s increased need for vitamins and minerals during stress.

Good stress?

Most of us need at least a certain amount of stress to keep us ‘feeling alive’, moving and ‘on-the-go’. When stressors keep us constantly in the ‘fight or flight’ response, disease is the result.

Stressors:

Identifying stressors allows us to put coping mechanisms in place. Take a few moments to consider the amount of stress in your life and the impact it has on your quality of life. Make a note of external stressors (sudden death of a friend, money problems, work or relationship problems, deadlines, accidents etc.) and internal stressors, mostly caused by the way you deal with situations eg. not planning or not leaving ample time, trying to do too much, not delegating, wanting to control everything etc.

Often we cannot change the external stressors, but self-empowerment and realistic perceptions are within everyone’s reach and enable us to cope with stress in a positive and life enhancing way.

The following are a few exercises which can aid in coping with stress:

Breathing:
Inner and outer connections:
Breathe deeply and slowly, imagine your breath coming through your heart, as you exhale direct your breath through your feet and into the ground. Inhale again, imagining your breath coming through your feet and exhale, sending the breath out through your heart and out into the world in all directions. Inhale through the heart and exhale, sending the breath out through the top of your head. Inhale through the head and out through the heart.
Repeat this sequence for as long as it takes you to become calm, centred and to feel connected and grounded.

Counting breath:
In a comfortable position, breathe deeply and slowly until you are ready to start counting. Inhale to the count of 4, hold the breath for a count of 4, exhale for a count of 6, hold for a count of 2 without breathing in. Repeat the combination of 4 in, hold for 4, out for 6, hold for 2 breaths until you feel calm and collected.

Massage:
Hand massage:
Start by making a fist and then opening the hand, really putting stretch into it. Bend back and stretch the four fingers on one hand. Repeat on the other hand. Massage the back of both hands with a pressure glide, as well as circular movements. Pinch firmly around the edge of the hands, including the fingers. Massage the palm of the hands with a circular motion as well as pressure glides from side to side. If you bend the fingers onto the palm, the ring finger will touch an acupressure point, which you should press firmly a few times. You can massage the wrists before ending off by washing your hands together and then shaking ‘dry’.

Visualization:
Using the brains creative ability to relax:
Find a quiet spot to sit comfortably. If possible close your eyes, imagine a relaxing landscape or cool environment eg. a garden or a cave, note the colours, scents and sounds that come to mind, spend as long as you like there and return to ‘daylight’ by taking a few deep breaths and slowly opening your eyes.
Visualizations using water are particularly relaxing, think about swimming in a secluded pool in a mountain, standing underneath a waterfall, swimming with dolphins, drinking from a clear mountain stream..

There are many ways to combat stress, taking regular physical exercise and following a healthy diet are effective tools for having less stress in ones life and practising yoga, tai-chi and/or meditation can also assist in making one more relaxed and focussed, thus less stressed and much more productive.