How many times are we told to read the labels on the food we buy? That’s all well and good but one can spend hours reading and it won’t really help unless you know what to look out for so here is a basic summary of what should make you sit up and take notice. Please note that most of the information for this post was taken from a leaflet for the World Cancer Research Fund, please visit their website for further information: www.wcrf-uk.org

Engergy:

Energy is measured in kilojoules (kJ) and kilocalories (kcal), although many people also speak of just plain Calories (Cals). Generally it is accepted that to maintain a healthy weight, women should consume no more than 2000 Calories a day and men 2500 Calories. One Calorie is equivalent to 4,186 kilojoules so to work out your kilojoule allowance you would multiply the number of Calories by 4,186, you can also use the converter at: http://www.jsward.com/cooking/appendices.shtml.

Naturally, these are only guidelines and people who do sport and/or lead a very active lifestyle would need more Calories, children would need less.

Try to balance the Calories you take in with the Calories you use up through exercise and conscious food choices.

Protein:

On food labels, protein is expressed in grams (g). We need protein for growth and repair, it also plays a role in metabolism. When choosing protein to include in your diet, try to opt for fish, poultry, game or vegetarian sources such as tofu as red meat can be high in saturated fat.

On the Eat-Salad Lifestyle, we recommend having at least one protein based meal a day, preferably from fish, poultry, game or vegetarian sources. Include nuts in your diet as these are also a good protein source.

Carbohydrate:

Just like protein, carbohydrate is expressed in grams (g). Remember though that often the amount of carbohydrate indicated on a food label includes both complex and simple carbohydrates(sugars). Ideally we should try to base our carbohydrate meals around complex carbohydrates such as brown rice, wholemeal breads and wholemeal pastas.

Some food labels make a distinction between sugars and complex carbohydrate content, making it easier to see how much sugar you are consuming in your daily meals.

On the Eat-Salad Lifestyle, we recommend that you include only complex carbohydrates in your meals when possible, these give a slow release of energy, helping you to stay active and alert for longer during your day.

Fat:

Fat contains twice as many calories as carbohydrates and protein. By now we are all aware that there are good fats and bad fats. Fats such as saturated and Trans fats are the bad guys and too much of these fats in our daily diet can lead to an increased risk of obesity, heart disease and some cancers. Unsaturated fats are the good guys and are the best to include in a healthy diet, as some fat is necessary for optimal health.

Some sources:

Saturated fats: meat, dairy products, processed foods.

Trans fats or hydrogenated fats: margarines, some ready meals, some processed foods such as biscuits or cakes.

Unsaturated fats:

Monounsaturates: olive oil, nuts, avocadoes.

Polyunsaturates: oily fish, nuts and seeds, sunflower and soya oils (take note that all oils should be kept away from light and oxygen, otherwise their nutritional value deteriorates, thus oils sold in clear bottles are not a valuable addition to a healthy diet).

On the Eat-Salad Lifestyle we recommend that you take an Omega 3,6,9 supplement, eat oily fish at least twice a week, add nuts and seeds to your daily diet and use cold pressed, extra virgin olive oil for all cooking and salad dressings. Flax seed oil can also be a healthy addition to salad dressings but should not be used for cooking.

Generally it is recommended that women should aim for no more than 70 grams of total fat a day (of which 20 grams can be saturates) and men for no more than 95 grams a day (of which 30 grams can be saturates). Again these are only guidelines and individual needs will vary.

Fibre:

There are two types of fibre, soluble and unsoluble fibre, both which are good for us. Soluble fibre can assist in controlling blood glucose (sugar) levels and can also have a beneficial effect on blood cholesterol levels. Soluble fibre can be found in pulses, fruit and vegetables and oats.

Insoluble fibre is the kind that helps to keep our bowels regular and is mainly found in wholegrain breads, bran products and cereals.

Foods that contain more than 6 grams of fibre per 100 grams are thought to have good levels of fibre.

Sodium:

Sodium is part of salt and is listed in grams or milligrams (mg) on food labels. If a label does not list the sodium and salt content seperately you can work it out yourself by multiplying the sodium content by 2,5.

For example: o,4 g of sodium x 2,5 = 1 gram of salt.

Some salt is necessary in a healthy, balanced diet but most of have a daily intake that is much too high. Try to eat less than 6 grams (about one level teaspoon) of salt a day (2,4 g of sodium). Watch out for ‘hidden’ salt in processed and canned foods and try not to add salt to your food at the table.

On the Eat-Salad Lifestyle we recommend that you experiment with using herbs, spices and vegetable based flavourings to enhance the taste of your food. Coarse sea salt, Maldon salt or Himalayan rock salt are good sources of minerals and are a tasty alternative to table salt as we know it.

Ingredients:

It is useful to know that ingredients on a food label are listed in descending weight. Thus the first ingredient is the main ingredient in the product. Take a look at the label to make sure that products contain good levels of what they claim to contain.

Use by date:

Foods are unsafe to eat after this date.

Best before date:

Foods can still be safe to eat after this date but may not be at their best anymore.

Food labels often also contain storage and cooking or defrosting instructions, try to follow these guidelines to ensure optimal taste once your food is prepared.

The United Kingdom Food Standards Agency gives the following guidelines for food labels:

Total Fat: A lot per 100 g of food= 20 g or more

A little per 100 g of food = 3 g or less

Saturates: A lot per 100 g of food = 5 g or more

A little per 100 g of food = 1 g or less

Sodium: A lot per 100 g of food = 0,5 g or more

A little per 100 g of food = 0,1 g or less

Sugars: A lot per 100 g of food = 10 g or more

A little per 100 g of food = 2 g or less

Remember that ultimately we are responsible for what we put into our bodies, equipping ourselves with the knowledge to make healthy choices is a responsibility which we should take seriously, our bodies will thank us!

 This article written by Lela was published in issue 46 of The South African Journal of Natural Medicine, available in stores nationwide and on: www.naturalmedicine.co.za.

Magnesium

Are you familiar with the mid-morning blues? That feeling that even after eight hours of sleep you could have used at least another two? You may be deficient in magnesium.

Along with sodium, potassium and calcium, magnesium is one of the four macrominerals, essential to all life. A study in the 1960s by American physician Dr Palma Formica tested the effects of magnesium and potassium supplements on 100 people suffering from fatigue. The study included 84 women and 16 men, all of whom were given extra magnesium and potassium for five to six weeks. The findings were astounding: 87 of the volunteers improved, even those who had been suffering from fatigue for more than two years. The subjects became cheerful, alert and energetic, and some even recorded getting by on six hours’ sleep a night when they had struggled to feel rested on twelve hours’ sleep before they started taking the supplements.1

Magnesium is thought to combat fatigue because it helps release energy in the body. It also plays a role in the production of melatonin, which helps to regulate sleep; this production is disturbed when levels of magnesium are insufficient. As well as being helpful in treating fatigue and insomnia, magnesium plays a role in preventing and treating a host of other common ailments from the premenstrual syndrome (PMS) to heart problems.

A MINERAL WITH HEART
Magnesium helps the heart to function, and good levels of this mineral are associated with a decreased risk of heart disease.2

The mineral calcium contracts muscles whereas magnesium relaxes them, so when magnesium levels in the body are low more calcium can flow into the vascular muscle cells, which makes them contract. This contraction causes tighter blood vessels and thus higher blood pressure. Severe magnesium deficiency in the heart causes its muscles to go into spasm, and there is evidence that some heart attacks are in fact not caused by obstruction but by cramping of the coronary arteries, which cuts off oxygen supply to the heart. Good levels of magnesium can prevent these effects, as magnesium is thought to dilate blood vessels and relax heart muscles.
Magnesium also helps to make platelets, the tiny blood cells that form clots, less sticky and so prevents blood clots from forming.

MAGNESIUM FOR ATHLETES
The muscle relaxing properties of magnesium are good news for athletes. In sports medicine, supplementing with magnesium has been shown to help athletes work out for longer; this is thought to be a secondary effect of the role magnesium plays in the body’s energy production. In addition, supplementing with magnesium enhances membrane function when the mineral binds to phosphate groups of the phospholipids on cells and organelle membranes, thus stabilising the membranes and helping prevent exercise-induced injury.3 Magnesium has also been successfully used in the treatment of ‘restless legs syndrome’.

A BONE BUILDER
Around 57% of the magnesium in the body is found in the bones. Magnesium is necessary for bone formation, and many people diagnosed with osteoporosis are found to be suffering from magnesium deficiency. Magnesium is necessary for calcium metabolism and for converting vitamin D to an active form in the body. It also helps to bind calcium to tooth enamel.

MAGNESIUM AND DIABETES
The International Medical Veritas Association (IMVA) has identified magnesium deficiency as one of two major factors linked to the worldwide rise of diabetes, in particular type 2 diabetes, in recent years. The other is chemical poisoning. Magnesium supplementation has been shown to improve insulin sensitivity, so magnesium repletion may play a role in delaying the onset of type 2 diabetes and potentially warding off some of its complications such as cardiovascular disease and nephropathy. Without magnesium, insulin is not able to transfer glucose into the cells. Glucose and insulin then build up in the blood, causing various types of tissue damage. The role of magnesium in relation to insulin means that it is also helpful to sufferers from (of) hypoglycaemia.

DNA
Magnesium is an intracellular nutrient. It is needed for DNA production and function, and it activates enzymes that are important for protein and carbohydrate metabolism. In fact, magnesium is a co-factor in more than 300 enzymatic processes in the body. The electrical potential across cell membranes is modulated by magnesium, so it affects how nutrients pass back and forth, into and out of the cell.

THE ANTI-STRESS MINERAL
Magnesium is often called the anti-stress mineral because of its role in relaxing skeletal muscles and the smooth muscles of the gastro-intestinal tract and blood vessels. To fulfil these and other functions properly, magnesium must be balanced in the body with calcium, phosphorus, potassium and sodium chloride.

A DETOXIFICATION AID
As magnesium is a crucial factor in the natural self-cleansing and detoxification responses of the body, many detox programmes recommend a warm bath with a handful of Epsom salts (magnesium sulphate); in fact, many commercially prepared bath salts contain magnesium sulphate as one of their main ingredients. Epsom salts in your bath have a relaxing effect on your body because magnesium sulphate, which is absorbed through the skin, is necessary for the production of serotonin, a mood-regulating neurotransmitter that may increase feelings of relaxation and well-being.
Magnesium sulphate can also be used to dehydrate (draw) boils, carbuncles and abscesses.

DEPRESSION, MIGRAINES AND MENTAL ILLNESS
Magnesium’s role in the production of serotonin means that it is helpful in the treatment of depression. In addition, a brain that is deficient in magnesium is more susceptible to allergens, foreign substances that bring about symptoms similar to those often found in mental illness.

Studies have also shown that treatment of acute migraine with intravenous magnesium sulphate is effective, safe and well tolerated.4

A HORMONE HELPER
When taken in combination with zinc and vitamin B6, magnesium can help to alleviate many hormone-related problems, including PMS. A study at the Institute of Optimum Nutrition in the United Kingdom, which involved 182 women, found that supplementing magnesium in combination with vitamin B6 was twice as effective as using vitamin B6 alone.5

Vitamin B6 needs zinc in order to work properly in the body, so taking magnesium (200 – 400 mg), vitamin B6 (100 – 200 mg) and zinc (20 mg) daily can help to balance the hormones and also assists in fertility.

WHAT ELSE IS IT GOOD FOR?
Some hangover symptoms could be caused by magnesium depletion, and it is possible that taking some magnesium and thiamine (vitamin B1) as well as drinking extra water can help prevent some of the symptoms of ‘the morning after’.

A deficiency in magnesium can cause a rise in histamine levels, so supplementing with magnesium could reduce allergic reactions. Magnesium has been successfully used in intravenous solutions with other nutrients to relieve acute asthma attacks, and because of its nerve and muscle relaxing effect it can be helpful in reducing epileptic seizures caused by nerve excitability. This macromineral has also been used in the treatment of eclampsia, seizures in a pregnant woman that are unrelated to brain conditions and usually occur after the 20th week of pregnancy. In some countries magnesium has been used for many years to help prevent premature labour.3

A study conducted in the Department of Nutrition, Harvard School of Public Health, showed that patients taking oral supplements of magnesium and vitamin B6 experienced relief from recurring kidney stones. It was found that when magnesium was discontinued, the kidney stones returned until supplementation was resumed.6

DEFICIENCY AND TOXICITY
Toxicity due to magnesium overload is almost unknown as any excess is usually excreted in the urine and faeces. However, symptoms of toxicity can occur if calcium levels in the body are too low. These include hyper-excitability and depression of the central nervous system. Magnesium deficiency is more common, and can be caused by stress triggering an increase in magnesium excretion in the body. Adequate magnesium absorption can also be adversely affected by too many meals high in protein and fat, excessive alcohol use, and/or a diet high in phosphorus or calcium (calcium and magnesium can compete with each other). Deficiency symptoms include fatigue, irritability, PMS, insomnia and a poor memory. If you are taking birth control pills and/or diuretics or are postmenopausal you may well benefit from increasing your magnesium intake.

FOOD SOURCES
Good dietary sources of magnesium include seafood, seeds, legumes, soy flour, tofu, nuts (in particular almonds, pecans, cashews and Brazil nuts), whole grains (especially wheat germ and bran), millet, brown rice, avocado and dried apricots. Magnesium is an alkaline earth mineral like calcium, and is known as the ‘iron’ of the plant world. This mighty mineral is to chlorophyll (the green pigment of plants) what iron is to haemoglobin. As such, magnesium sulphate is often used in agriculture and gardening to correct magnesium deficiency in the soil. The central atom of the chlorophyll structure is magnesium, and this is why eating green veggies (especially dark green ones) is one of the easiest ways to increase your magnesium intake.

SUPPLEMENTS
Magnesium is best used in combination with calcium (in a 2:1 ratio of calcium to magnesium) and should be taken between meals on an empty stomach. Both these minerals are alkaline, so they reduce stomach acid and are therefore poorly absorbed if taken with food. Absorption can be improved by taking calcium and magnesium with vitamin C as ascorbic acid. The optimal recommended intake for adults is 400 mg daily, of which 170 – 260 mg should ideally come from your diet and 75 – 225 mg can be supplemented if necessary.

Magnesium deficiency is easy to correct, and if we are aware of our body’s messages we will notice if we are not getting enough of this powerhouse macromineral. Please remember to consult your doctor and a knowledgeable dietician or nutritionist before embarking on any supplemention programme or making any changes to your medication.

As always, the message is to keep a balance in all things, and listen when your body speaks.

References.
1. Kenton L. The Powerhouse Diet. London: Ebury Press, Vermilion, 2004: 28.

2. Altura B. Magnesim in cardiovascular biology. Scientific American 1995; May/June: 28-35.

3. Fawcett WJ, Haxby EJ, Male DA. Magnesium: Physiology and pharmacology. British Journal of Anaesthesia 1999; 83(2): 302-230.

4. Demirkaya, Seref M.D; Vural, Okay M.D; Dora, Babur M.D; Topcuoglu, Mehmet Akif M.D, ‘Efficacy of Intravenous Magnesium Sulphate in the Treatment of Acute Migraine Attacks.’ August 2000 (‘The Journal of Head and Face Pain’, American Headache Society, Volume 41, Issue 2, Pages 171-177)

5. Springford M, Truman L. ION Research Project 1996.( Holford P. 100% Health. London: Judy Piatkus Publishers, 1998.page 56)

6. Gershof SN, Prien EL. American Journal of Clinical Nutrition 1967; May.

Recommended reading
Holford P. 100% Health. London: Judy Piatkus Publishers, 1998.

Kenton L. The Powerhouse Diet. London:  Ebury Press, Vermilion, 2004.

Clark J. Bodyfoods for Women. London: Orion Books, 1997.

Holford P. Supplements for Superhealth. London: Judy Piatkus Publishers, 2000.

Elson H. Staying Healthy with Nutrition. Berkeley, Calif.: Celestial Arts Publishing, 1992.

Pressman AH, Buff S. Complete Idiot’s Guide to Vitamins and Minerals.(Alpha Books, Indianapolis, USA, 2000, ISBN: 0028639642)

Dean C. The Miracle of Magnesium. (Ballantine  Books, New York, USA, 2003)

http://en.wikipedia.org/wiki/Magnesium-sulfate.
www.magnesiumforlife.com/detox_chelation.shtml
www.imva.info/diabetes.shtml
Nadler JL. Oral Magnesium Supplementation. www.mgwater.com/diabetes.shtml
http://www3.interscience.wiley.com/journal/119014522/abstract
http://bone-muscle.health-cares.net/osteoporosis-magnesium.php
http://bja.oxfordjournals.org/cgi/reprint/83/2/302

An edited version of this article written by Lela was published in issue 45 of The South African Journal of Natural Medicine, available in stores nationwide on a monthly basis or on: www.naturalmedicine.co.za.

Balancing blood sugar through diet.

When I was a child and was having a tantrum about something, the first thing my mother would ask was, ‘Have you eaten?’. At the time I couldn’t understand why this was important and as a teenager I was convinced she was encouraging an unhealthy emotional relationship with food but now, as so often happens in hindsight, it seems that my mother, was right.
I have since discovered that I have a family tendency to hypoglycaemia, also known as low blood sugar and thus I have to be very conscious of keeping my blood sugar levels stable as this can often be a precursor to adult onset diabetes. As a result I have tried and tested various ways of eating until I found what works for me. Even if you are not hypoglycaemic, balancing your blood sugar through diet is a great way to keep your mood and energy levels up and your weight down.

How does it work?
In order to understand how to keep your blood sugar on an even keel, you first need to understand how your body keeps it balanced.
Blood sugar is mainly controlled by two hormones, glucagon and insulin. Glucagon increases the breakdown of fat into fatty acids in adipose tissue which causes fatty acids to be released into the blood and so providing energy for the cells, it also stimulates glucose release into the blood. All of this has the effect of helping blood sugar rise to a normal level.
Insulin on the other hand, stimulates most of the body cells to take up more glucose from the blood. It also increases the rate at which glucose is used as an energy source. This has the effect of helping blood sugar to drop to a normal level.
Thus, how it works is as follows: When you eat a meal which for example contains high levels of carbohydrates which causes the blood sugar levels to rise, a signal gets sent to the beta cells of the pancreatic islets, part of the pancreas. This signal tells them to secrete the hormone insulin so that the body cells can take up excess glucose from the blood, use glucose faster as an energy source and that glucose from the liver and skeletal muscles is to be used to form glycogen and fat is to be made from the glucose in fat tissue and liver cells. All of these effects then cause a drop in the blood sugar level. After a few hours the blood sugar level will drop below normal or set point level when the nutrients supplied by the meal have ceased circulating in the blood. When blood sugar drops like this, the pancreas are signalled to stop secreting insulin and start secreting glucagon, this time from the alpha cells in the pancreatic islets. This then has the effect of causing glycogen in the liver and skeletal muscles to be broken down into glucose more quickly, fats to be broken down into fatty acids and glycerol in fatty tissue and these then being released into the blood as an alternative energy source to glucose. An increase in glucose synthesis from the glycerol absorbed from the blood takes place as well as an increase in the release of glucose into the blood. All of these effects cause the blood sugar to rise again to a normal or set point level.

Glycemic Index and Glycemic Load
When we balance our blood sugar through our diet we need to know how certain foods will affect our blood sugar levels and this is done by looking at the glycemic index or the glycemic load of a food.
The Glycemic Index is a way of measuring how much of a rise  in blood sugar levels are caused by different carbohydrates. A numerical system is used and foods are compared to glucose which is given a value of 100. The higher the number given to a food, the greater the rise in blood sugar caused by that food. Thus a low GI value means a small rise in blood sugar and a high GI value means a greater rise in blood sugar. A GI of 70 or more is considered high, a GI of 56-69 is considered medium and a GI of 55 or less is seen as low.
Glycemic Load is a more recent way of assessing a foods effect on blood sugar levels. With this system the carbohydrate content of a food is taken into account and the Glycemic Load is worked out according to that. With GI we determine how quickly a particular carbohydrate turns into sugar. With GL we determine how much of that carbohydrate is present in a serving of that food, thus it gives a more accurate reflection of a particular foods effect on blood sugar levels. A GL of 20 or more is high, 11-19 is considered medium and a GL of 10 or less is low. The GL is calculated by taking the GI and dividing it by 100 and then multiplying that number by the available carbohydrate content in grams per serving. (1)

Foods beneficial to blood sugar balance.
There are many commonly available foods which can form a part of a blood sugar balancing diet.

Cinnamon
When testing the effect of common foods on blood sugar, Richard Anderson at the US Department of Agriculture’s Human Nutrition Research Centre in Beltsville, Maryland, found that apple pie spiced with cinnamon actually had a beneficial effect on blood sugar levels. Just half a teaspoon of cinnamon a day can help to significantly lower blood sugar levels.

Oats
Oats contain beta-glucan, a type of fibre, which is said to lower cholesterol and ensures that oats causes a much lower rise in blood sugar than other more refined foods. Oats also contain magnesium, which is a co-factor for certain enzymes involved in insulin secretion and the body’s use of glucose. Home made muesli is easy to prepare and gives you a healthy start to your day.

Barley
Barley contains the same kind of cholesterol lowering fibre as oats, meaning that it is digested by the body more slowly than for example white rice and thus it gives what is called a sustained energy release to the body, preventing dramatic blood sugar highs. Barley is great added to winter soups or cold summer salads with a mint and yoghurt dressing.

Avocado
This versatile fruit contains fibre meaning that when it is added to a meal it helps to slow down the rise in blood sugar one finds after eating. The healthy fats in avocadoes also help to raise insulin sensitivity in the body, making them great for blood sugar control. Knowing this you now have an excuse to make dark rye toast with guacamole and cayenne your blood sugars new best friend.

Onions
Tests have found that the high sulphur and flavonoid content of onions cause a significant drop in blood sugar levels of diabetics when they consumed 2 ounces of this food per day. Thus having onion in your soup, salad and on your lunch-time sandwich may have blood sugar benefits.

Garlic
Garlic has been shown to lower blood sugar by increasing the body’s insulin sensitivity and also raising insulin production. Garlic can be used in salad dressings and pasta sauces or added to home made vegetable stock or broth.

Sweet Potatoes
Due to their high fibre content, sweet potatoes are much lower on the glycemic index than regular potatoes and thus are a good alternative for those wishing to balance their blood sugar levels. Have them baked or steamed or treat yourself to homemade fish and chips with a twist.

Other foods beneficial to blood sugar control include cherries, nuts, brown basmati rice, flaxseeds, apples, cooked beans and sprouts.

Do it your way.
The best way to have a healthy balanced diet which also helps to balance your blood sugar is to follow these guidelines, outlined by UK nutritionist Patrick Holford in his GL diet:
1.    Reduce the total amount of carbohydrates in your diet.
2.    Choose carbohydrates with a low GL, think oats with soya milk for breakfast and steamed sweet potatoes and green beans with home made mayonnaise for dinner.
3.    Combine carbohydrates and protein for sustained energy release, have brown basmati rice with salmon and vegetables or whole wheat pasta with butter beans and sundried tomatoes.
4.    Cut back on stimulants and stress. Replace your morning coffee with a mint and lemon tea, drink more water and take time every day to sit quietly and contemplate your goals and dreams for 10 minutes.

Whatever your reasons are for wanting to balance your blood sugar, doing it is easy and affordable, all it takes is a little knowledge, a willingness to try different foods and the decision to be conscious of how you fuel your body throughout the day.

Oh and remember, sometimes, just sometimes, your mother did know best!

Sources: 1 – www.mendosa.com
2 – Staying Healthy with Nutrition by Elson Haas M.D
3-  www.articlebase.com

Recommended reading: The Holford Diet by Patrick Holford.
Staying Healthy with Nutrition by Elson Haas MD.

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.