Magnesium: The Essential Mineral For Wellbeing

The wonderful virtues of magnesium in the human body.


We all know that calcium is very important for the bones, but to properly assimilate it and not suffer from imbalance, it is important to associate it with magnesium.

The body needs magnesium to produce energy and synthesize proteins and fats, in addition to regulating the activity of muscles and the nervous system.

However, despite this, 75% of the population suffers from magnesium deficiency.

Magnesium intake is insufficient because of poor food choices (refined cereals and few green vegetables), soil depletion and the use of chemical fertilizers instead of organic fertilizers.




8 7 '
The wonderful virtues of magnesium in the human body

We all know that calcium is very important for the bones, but to properly assimilate it and not suffer from imbalance, it is important to associate it with magnesium.

The body needs magnesium to produce energy and synthesize proteins and fats, in addition to regulating the activity of muscles and the nervous system.

However, despite this, 75% of the population suffers from magnesium deficiency.

Magnesium intake is insufficient because of poor food choices (refined cereals and few green vegetables), soil depletion and the use of chemical fertilizers instead of organic fertilizers.


Why do we need magnesium?
Magnesium is essential for the proper functioning of the hundreds of enzymes in our bodies that produce, transmit, store and use energy.

For example, it is indispensable for:

The synthesis of proteins that the body needs to multiply and develop cells.
The activation of electrical signals through which our body communicates.
Preserving normal blood pressure, muscle tone, and signal transmission between neurons and blood flow.


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8 7 '
The wonderful virtues of magnesium in the human body

We all know that calcium is very important for the bones, but to properly assimilate it and not suffer from imbalance, it is important to associate it with magnesium.

The body needs magnesium to produce energy and synthesize proteins and fats, in addition to regulating the activity of muscles and the nervous system.

However, despite this, 75% of the population suffers from magnesium deficiency.

Magnesium intake is insufficient because of poor food choices (refined cereals and few green vegetables), soil depletion and the use of chemical fertilizers instead of organic fertilizers.


Why do we need magnesium?
Magnesium is essential for the proper functioning of the hundreds of enzymes in our bodies that produce, transmit, store and use energy.

For example, it is indispensable for:

The synthesis of proteins that the body needs to multiply and develop cells.
The activation of electrical signals through which our body communicates.
Preserving normal blood pressure, muscle tone, and signal transmission between neurons and blood flow.

The good functioning of the muscles.
The formation of healthy bones as calcium or vitamin D .
The release of adequate amounts of serotonin, a neurotransmitter that regulates our animate state. Magnesium deficiency, for example, can cause severe depression.
This means that living with a magnesium deficiency is like taking the car without gas in the tank.

The connection between calcium and magnesium

Magnesium is missing a lot more in our diet than calcium.

However, we pay much more attention to this nutrient while both are essential to benefit from strong and healthy bones.

For example, an excess of calcium could block the uptake of magnesium, which would seriously affect the health of the person.

Both substances must work together because magnesium controls the entry of calcium into each cell.

So if you have read my previous article on bone density health in the prevention of osteoporosis listen very carefully to the following!

In addition, magnesium helps to dissolve calcium in the blood, which prevents the formation of kidney stones.

Taking calcium without taking magnesium to treat osteoporosis can stimulate the formation of stones!

If the amount of magnesium is inadequate for the needs of the body and too much calcium enters the cells, it can cause cramps, migraines , anxiety, etc.



8 7 '
The wonderful virtues of magnesium in the human body

We all know that calcium is very important for the bones, but to properly assimilate it and not suffer from imbalance, it is important to associate it with magnesium.

The body needs magnesium to produce energy and synthesize proteins and fats, in addition to regulating the activity of muscles and the nervous system.

However, despite this, 75% of the population suffers from magnesium deficiency.

Magnesium intake is insufficient because of poor food choices (refined cereals and few green vegetables), soil depletion and the use of chemical fertilizers instead of organic fertilizers.


Why do we need magnesium?
Magnesium is essential for the proper functioning of the hundreds of enzymes in our bodies that produce, transmit, store and use energy.

For example, it is indispensable for:

The synthesis of proteins that the body needs to multiply and develop cells.
The activation of electrical signals through which our body communicates.
Preserving normal blood pressure, muscle tone, and signal transmission between neurons and blood flow.

The good functioning of the muscles.
The formation of healthy bones as calcium or vitamin D .
The release of adequate amounts of serotonin, a neurotransmitter that regulates our animate state. Magnesium deficiency, for example, can cause severe depression.
This means that living with a magnesium deficiency is like taking the car without gas in the tank.

Chloride-to-magnesium-alf-324x252
The connection between calcium and magnesium

Magnesium is missing a lot more in our diet than calcium.

More in Home
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Discover this perfect cabbage soup for the diet
The best alternatives to eliminate annoying calluses on the feet
Discover 3 treatments to reduce melasma stains
However, we pay much more attention to this nutrient while both are essential to benefit from strong and healthy bones.

For example, an excess of calcium could block the uptake of magnesium, which would seriously affect the health of the person.

Both substances must work together because magnesium controls the entry of calcium into each cell.


If the amount of magnesium is inadequate for the needs of the body and too much calcium enters the cells, it can cause cramps, migraines , anxiety, etc.

In addition, magnesium helps to dissolve calcium in the blood, which prevents the formation of kidney stones.

Taking calcium without taking magnesium to treat osteoporosis can stimulate the formation of stones!

Magnesium-349x252
Why are we suffering more and more deficiency of magnesium?

As we explained previously, our usual diet does not bring us an adapted dose of magnesium, for the following reasons:

Food processing

The pharmaceutical industry is dramatically reducing the amount of magnesium and other nutrients in food processing.

For example, when wheat is refined and turned into white flour, 90% of the naturally occurring magnesium is removed.

The same thing happens in the processing of molasses into sugar, which loses 98% of its magnesium content.

Furthermore, when you boil or freeze vegetables, magnesium disappears.

Additives such as aspartame, monosodium glutamate (very common in Chinese food) and alcohol deplete magnesium stores.

Indigestion and the use of antacids

If we base our diet on refined foods, we are likely to suffer from indigestion.

This is why it is common to consume synthetic antacids, which exhaust the hydrochloric acid of our stomach, and prevent proper absorption of magnesium.

Culture practices

As we said before, we grow a lot of the food on land that has depleted its reserves of magnesium and various minerals.

In this way, the amount of magnesium that should be included in our diet is minimal or nonexistent.

Ingestion of drugs

Many common drugs like diuretics, birth control pills , insulin, cortisone and some antibiotics, are the main causes of magnesium loss in our body.

The effects of magnesium deficiency
The following list is a partial compilation of disorders and diseases that are directly related to magnesium deficiency.

They can improve if we increase our consumption of this mineral.

Anxiety and panic attacks

Magnesium helps control stress hormones and normal brain function.

The Depression

Some experts say that the rise in the incidence rate of depressions since the Second World War could be due to the insufficiency or the decrease of magnesium in the lands of culture.

asthma

Magnesium relaxes the muscles of the bronchioles of the lungs.

The constipation

Magnesium helps to regulate the movements of the peristaltic muscles of the intestine. In fact, it is very common to drink magnesium milk to treat the intestine.

Diabetes

Magnesium helps insulin transport glucose inside the cells. Without this, glucose will accumulate in the tissues, causing glycemic stress and damage.

Heart disease

Magnesium deficiency is common in people with heart disease. That's why magnesium is an effective treatment for heart attacks and arrhythmias.

hypertension

As we explained, magnesium helps regulate vasoconstriction and blood pressure.

insomnia

Magnesium regulates the production of melatonin, the hormone that controls the time we spend asleep or waking up.

Nervous problems

As we explained earlier, magnesium deficiency can cause cramps, migraines and even colic.

osteoporosis

Without magnesium, calcium can cause osteoporosis.




8 7 '
The wonderful virtues of magnesium in the human body

We all know that calcium is very important for the bones, but to properly assimilate it and not suffer from imbalance, it is important to associate it with magnesium.

The body needs magnesium to produce energy and synthesize proteins and fats, in addition to regulating the activity of muscles and the nervous system.

However, despite this, 75% of the population suffers from magnesium deficiency.

Magnesium intake is insufficient because of poor food choices (refined cereals and few green vegetables), soil depletion and the use of chemical fertilizers instead of organic fertilizers.


Why do we need magnesium?
Magnesium is essential for the proper functioning of the hundreds of enzymes in our bodies that produce, transmit, store and use energy.

For example, it is indispensable for:

The synthesis of proteins that the body needs to multiply and develop cells.
The activation of electrical signals through which our body communicates.
Preserving normal blood pressure, muscle tone, and signal transmission between neurons and blood flow.

The good functioning of the muscles.
The formation of healthy bones as calcium or vitamin D .
The release of adequate amounts of serotonin, a neurotransmitter that regulates our animate state. Magnesium deficiency, for example, can cause severe depression.
This means that living with a magnesium deficiency is like taking the car without gas in the tank.

Chloride-to-magnesium-alf-324x252
The connection between calcium and magnesium

Magnesium is missing a lot more in our diet than calcium.

More in Home
4 foods to avoid as part of dieting
8 rules to follow to cure varicose veins
Discover this perfect cabbage soup for the diet
The best alternatives to eliminate annoying calluses on the feet
Discover 3 treatments to reduce melasma stains
However, we pay much more attention to this nutrient while both are essential to benefit from strong and healthy bones.

For example, an excess of calcium could block the uptake of magnesium, which would seriously affect the health of the person.

Both substances must work together because magnesium controls the entry of calcium into each cell.


If the amount of magnesium is inadequate for the needs of the body and too much calcium enters the cells, it can cause cramps, migraines , anxiety, etc.

In addition, magnesium helps to dissolve calcium in the blood, which prevents the formation of kidney stones.

Taking calcium without taking magnesium to treat osteoporosis can stimulate the formation of stones!

Magnesium-349x252
Why are we suffering more and more deficiency of magnesium?

As we explained previously, our usual diet does not bring us an adapted dose of magnesium, for the following reasons:

Food processing

The pharmaceutical industry is dramatically reducing the amount of magnesium and other nutrients in food processing.

For example, when wheat is refined and turned into white flour, 90% of the naturally occurring magnesium is removed.

The same thing happens in the processing of molasses into sugar, which loses 98% of its magnesium content.

Furthermore, when you boil or freeze vegetables, magnesium disappears.

Additives such as aspartame, monosodium glutamate (very common in Chinese food) and alcohol deplete magnesium stores.

Indigestion and the use of antacids

If we base our diet on refined foods, we are likely to suffer from indigestion.

This is why it is common to consume synthetic antacids, which exhaust the hydrochloric acid of our stomach, and prevent proper absorption of magnesium.

Culture practices

As we said before, we grow a lot of the food on land that has depleted its reserves of magnesium and various minerals.

In this way, the amount of magnesium that should be included in our diet is minimal or nonexistent.

Ingestion of drugs

Many common drugs like diuretics, birth control pills , insulin, cortisone and some antibiotics, are the main causes of magnesium loss in our body.

The effects of magnesium deficiency
The following list is a partial compilation of disorders and diseases that are directly related to magnesium deficiency.

They can improve if we increase our consumption of this mineral.

Anxiety and panic attacks

Magnesium helps control stress hormones and normal brain function.

The Depression

Some experts say that the rise in the incidence rate of depressions since the Second World War could be due to the insufficiency or the decrease of magnesium in the lands of culture.

asthma

Magnesium relaxes the muscles of the bronchioles of the lungs.

The constipation

Magnesium helps to regulate the movements of the peristaltic muscles of the intestine. In fact, it is very common to drink magnesium milk to treat the intestine.

Diabetes

Magnesium helps insulin transport glucose inside the cells. Without this, glucose will accumulate in the tissues, causing glycemic stress and damage.

Heart disease

Magnesium deficiency is common in people with heart disease. That's why magnesium is an effective treatment for heart attacks and arrhythmias.

hypertension

As we explained, magnesium helps regulate vasoconstriction and blood pressure.

insomnia

Magnesium regulates the production of melatonin, the hormone that controls the time we spend asleep or waking up.

Nervous problems

As we explained earlier, magnesium deficiency can cause cramps, migraines and even colic.

osteoporosis

Without magnesium, calcium can cause osteoporosis.

magnesium_aliments-380x252

What are the foods rich in magnesium?
There are foods that, by their composition, are particularly rich in magnesium.

The data we are going to offer you here are in milligrams per 100 grams. Here are a few:

Almonds: 270 milligrams.
Cooked beans: 37 milligrams.
Peanuts: 175 milligrams.
Green cabbage: 57 milligrams.
Wheat germs: 336 milligrams.
Kelp / laminar algae: 760 milligrams.
The red dulse: 220 milligrams.
Molasses: 258 milligrams.
Millet: 162 milligrams.
Wheat bran: 490 milligrams.
Tofu: 111 milligrams.
As we can see, the richest foods in this type of nutrients are whole grains and organic, as well as good sea salt and seaweed.

How to consume magnesium supplements?
When you consume magnesium, you have to consider how much calcium we take each day. So the proportion we need to keep is 1: 1 or 2: 1, in favor of calcium.

That is, one can take twice as much calcium as magnesium to keep the balance.

However, today we tend to consume 10 times more calcium than magnesium. It is advisable to take a dose of calcium between 800 and 1400 mg per day.

In this way, if you take 1000 mg of calcium a day, you will need about 500-800 mg of magnesium.

For example, you can take a bath in Epsom salts that are very rich in magnesium and your skin will absorb it to restore its optimal levels.

You can also take it as capsules, in small doses divided in two during the day.

You can regulate the amount you need, always maintaining the balance between calcium and magnesium.

If you go over your limit, you will notice that your stool will be too soft. It is therefore preferable to take it in a moderate way, fasting or not, in order to regulate the necessary dose.

However, taking these supplements should always be supervised by a nutrition professional , since each body is unique and these issues should be carefully considered.

Main source: Body of woman, wisdom of women. From Christiane Northrup.

Healthy Bone Density & Bone Regeneration Preventing Osteoporosis

The bone: role and structure

The human skeleton

The human skeleton consists of about 206 bones, joined together by joints. A bone is made of bone tissue, which consists mainly of minerals and connective tissue. The latter forms a well structured porous network, solidified by minerals, in particular calcium . The connective tissue gives the bone its resistance and the minerals, its hardness.


Bone structure

The bones have a hard, compact outer layer, the cortical bone. The interior, the trabecular bone, consists of a spongy matrix, consisting of thin interwoven bony trabeculae. The proportions of the two types of bone vary: for example, the hip has more cortical bone, while the dorsal vertebrae consist mainly of trabecular bone.


Roles of bones

The bones serve as a frame for our body, protect the internal organs and allow us to move. The bone marrow found inside the bone produces cells (white and red blood cells) and platelets. In addition, bones play an important role in calcium metabolism and can be used for mineral storage.



Formation and destruction of bones

Bone cells: osteoblasts and osteoclasts
The resorption (destruction) and the formation of the bone are carried out by cells specially designed for this purpose: the osteoclasts, destructive cells, are responsible for eliminating the bone tissue, while the osteoblasts are busy rebuilding it. These two types of cells are located within the bone itself.


Bone regeneration


Until about 30 years, bone formation exceeds its resorption, which ensures growth. The bone, however, is a very dynamic system, which is destroyed and rebuilt throughout life. New bone tissue is constantly filling the spaces released by the destruction of areas whose quality was no longer optimal. In other words, the surface of the bone is constantly rebuilt, a process also called bone remodeling . It is this which allows our bones to remain strong: thanks to the remodeling, our skeleton is renewed entirely in the space of ten years.



What is osteoporosis?


The osteoporosis is an imbalance of this mechanism: the resorption of bone takes over its formation.



Bones, a supply of calcium

What is the role of calcium?

The calcium guarantees the strength of bones. However, it is also necessary for the proper functioning of muscles (including heart muscle) and nerves, for example. This is the reason why the blood calcium level must be maintained at a constant level. Parathyroid hormone - or parathyroid hormone - and vitamin D help to keep the amount of calcium circulating in the blood level.



What is the link between bones and calcium?

This calcium can come from either food or bones. When there is a risk that the blood will run out of calcium because of insufficient dietary intake, two mechanisms will come into play.

The production of parathyroid hormone will be stimulated to release the calcium present in the bones: these will be "decalcified", which explains the use of the term of bone decalcification to designate osteoporosis.
The kidneys will also produce vitamin D to allow the intestines to absorb more dietary calcium. When dietary calcium intake increases, the bone can begin to store calcium and thus regain its strength. The bones also play the role of calcium reserve.


Loss of bone density and osteoporosis

Bone mineral density
Bone mineral density reflects the amount of calcium in the bone tissue. It is therefore a measure of the strength of the bone. When the amount of bone destroyed is greater than the quantity produced (loss of bone mass), the bone density decreases. The greater the loss, the greater the risk of fracture. To assess this danger, bone density is measured by bone densitometry at several locations in the skeleton, most commonly at the hip and lumbar vertebrae. Measurements at the heel or finger are unreliable.



Osteoporosis: decreased quality and quantity of bones

The osteoporosis is characterized by low bone density and a deterioration in the quality of the bone, not only bone mass is reduced in quantity, but the quality of newly formed bone is also weak. The combination of these two factors explains the increased risk of fractures.


Osteoporosis: a common disease

According to the 2008 Health Survey of the Scientific Institute of Public Health, Department of Epidemiology, 3.7% of the Belgian population suffer from osteoporosis . This percentage increases with age from 45-54 years, reaching 17.8% after 75 years. Women over 75 years of age are more likely to suffer from osteoporosis (24%) than their male counterparts (9%).

Among the over-65s, 0.8% of men and 1.9% of women experience a hip fracture each year. The frequency of vertebral compression has not been measured.

With the aging population growing, it is expected that these figures will increase further.



Top 15 foods rich in calcium (most of which are not dairy)
You have more calcium in your body than any other mineral, and it is very important for your health.

It makes up a large part of your bones and teeth, and plays a role in cardiovascular health, muscle function and nerve signals.

The recommended daily intake (RDA) of calcium is 1000mg per day for most adults.


It is also recommended that women over the age of 50 and all over 70 years old get 1200mg per day, while children between 4 and 18 years of age must get 1300mg per day.

However, a large amount of the population does not get enough calcium from their diet ( 1 ).

The main foods rich in calcium are dairy products such as milk, cheese and yoghurt. Nevertheless, there are also many non-dairy foods that are rich in this mineral.

These include seafood, green vegetables, legumes, dried fruits, tofu and many calcium fortified foods.

Here are 15 calcium-rich foods, many of which are not dairy products.



Seeds
The seeds are tiny nutritional plants. Some are rich in calcium, including poppy , sesame, celery and chia seeds .



For example, one tablespoon (15g) of poppy seeds contains 126mg, or 13% of the RDA ( 2 ) in calcium.

The seeds also provide protein and good fats. The seeds of chia particular are a rich source of omega 3 from plant ( 3 ).

Sesame seeds represent 9% of RDA calcium for 1 tbsp. They also have other minerals, including copper, iron, and manganese ( 4 ).

What to remember: Several types of seeds are good sources of calcium. For example, 1 tablespoon of poppy seeds represents 13% of the RDA.



Cheese
Most cheeses are excellent sources of calcium. Parmesan has the most with 331mg (33% of the AJR) every 28g ( 5 ).

Softer cheeses tend to have less. 28g brie represent only 52mg, or 5% of the RDA. Many other varieties are in the middle and offer about 20% of RDAs ( 6 , 7 ).

What's more, calcium in dairy products is more easily absorbed by your body than when it comes from plants.

Many varieties of cheese are also filled with protein, including cottage cheese. And aged and hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance .

Dairy products can also have additional health benefits. A recent study has shown that they can reduce the risk of heart disease ( 8 ).

Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which increases your risk of heart disease, stroke and type 2 diabetes ( 9 ).

However, remember that fat cheeses are also high in fat and calories. Most cheeses also contain a lot of sodium, which some people are sensitive to.

What to remember: Parmesan cheese accounts for 33% of calcium RDAs. Although high in fat and calories, cheese can actually lower your chances of having heart disease.



Yogurt
Yogurt is an excellent source of calcium.

Many types of yogurts are also rich in probiotic bacteria that have several positive effects on health.

245g of plain yoghurt account for 30% of the RDA. They also contain vitamin B2 , phosphorus, potassium and vitamin B12 ( 10 ).

Low-fat yogurt may even have more calcium, with 45% of the AJR in 245g ( 11 ).

Although Greek yogurt is a good way to add extra protein to your diet, it offers less calcium than regular yoghurt ( 12 ).

One study linked eating yogurt with a better general diet and a healthier metabolism. Participants eating yoghurt were less likely to suffer from metabolic diseases, such as type 2 diabetes and heart disease ( 13 ).

What to remember: Yogurt is one of the best sources of calcium by offering 30% of AJR for 245g. It is also a good source of protein and other nutrients.



Sardines and canned salmon
Canned sardines and salmon are full of calcium thanks to their eatable bones.

A canned 92g of sardines makes up 35% of the RDA, and an 85g tin of salmon with bones makes up 21% ( 14 , 15 ).


These fatty fish also offer high quality protein and omega 3, which are good for your heart, brain and skin ( 16 , 17 ).

Although seafood may contain mercury, smaller fish such as sardines have a small amount. Not only that, but sardines and salmon have a large amount of selenium, a mineral that can prevent and reverse the toxicity of mercury ( 18 ).

What to remember: Canned sardines and salmon are very healthy choices. A canned sardine offers you 35% of the RDA in calcium.



Beans and lentils
Beans and lentils are rich in fiber, protein and micronutrients.

They can also boast a lot of iron, zinc , folate, magnesium and potassium.

Some varieties also have good amounts of calcium.

However, winged beans rank at the top. One cup of cooked winged beans represents 244mg, or 24% of the AJR ( 19 ).

White beans are also a good source; a cup of cooked white beans offers 13% of the RDA. Other varieties of beans and lentils represent less, at around 4-6% of RDA per cup ( 20 , 21 , 22 ).

It's worth noting that beans are one of the reasons why plant-rich diets are so healthy. Research suggests that beans can help lower LDL cholesterol ("bad" cholesterol) and the risk of type 2 diabetes ( 23 ).

What to remember: Beans are very nutritious, and a cup of cooked winged beans accounts for 24% of the RDA in calcium.



The almonds
Of all nuts, almonds are the richest in calcium. 140g of almonds, about 22 nuts, represent 8% of the RDA ( 24 ).

Almonds also provide 3g of fiber every 140g, as well as good fats and proteins. These are excellent sources of magnesium , manganese and vitamin E .

Eating nuts can be helpful in lowering blood pressure, body fat and other risk factors for metabolic diseases ( 25 ).

What to remember: Almonds are rich in nutrients like good fats, magnesium and others. 140g, or 22 nuts, offer you 8% of RDA calcium.



Whey protein
Whey protein is found in milk and has been widely studied about its health benefits.

It is an excellent source of protein and is full of rapidly digested amino acids ( 26 ).

Various studies have found a link between diets high in whey and weight loss and improved glycemic control ( 26 ).

Whey is also exceptionally rich in calcium. A shovel of 28g whey protein powder contains 200mg, or 20% of the RDA ( 27 ).

What to remember: Whey protein is an exceptionally good source of protein for health. A shovel of whey protein powder contains 20% of the RDA in calcium.



Some green vegetables
Dark green leafy vegetables are incredibly healthy, and some of them are rich in calcium.

Good green vegetables include cabbage, lamb's-quarters, spinach and kale .

For example, a cup of cooked jumbo cabbage contains 266mg, a quarter of what you need per day ( 28 ).

Note that some varieties are rich in oxalate. It is a naturally occurring compound that attaches to calcium, making part of it unavailable to your body.

Spinach is one of them. Thus, although it has a lot of calcium, it is less available than calcium in green vegetables low in oxalate such as cabbage kale and cabbage jumper.

What to remember: Some green, dark and leafy vegetables are rich in calcium. A cup of cooked cabbage cabbage contains 25% of your daily needs.



Rhubarb
Rhubarb contains a lot of fiber, vitamin K , calcium and smaller amounts of other vitamins and minerals.

It contains prebiotic fibers that can promote the presence of healthy bacteria in your intestines ( 29 ).

Like spinach, rhubarb is rich in oxalate; a good part of the calcium is not absorbed. One study showed that only one quarter was ( 30 ).

On the other hand, the amounts of calcium in rhubarb are quite high. Thus, even if you can only absorb a quarter, it will still be 87mg per cup of cooked rhubarb ( 31 ).


What to remember: Rhubarb has a lot of fiber, vitamin K and other nutrients. Calcium is not completely absorbed, but its amount remains high.



Fortified foods
Another way to get calcium is through fortified foods.

Some types of cereal may offer up to 1000mg (100% RDA) per serving, before adding milk.

However, keep in mind that your body can not absorb all that calcium at one time and it is best to spread your intake throughout the day ( 32 ).

Flour and cornmeal can also be fortified with calcium. This is why some breads, tortillas and crackers contain large quantities.

What to remember: Foods made from cereals can be fortified with calcium. Read the labels to find out how much calcium is contained in the fortified foods.



amaranth
Amaranth is a very nutritious pseudo-cereal.

It is a good source of folate and is very rich in certain minerals, including manganese, magnesium, phosphorus and iron.

A cup of cooked amaranth seeds provides 116mg of calcium, or 12% of the RDA ( 33 ).

The amaranth leaves contain all the more, with 28% of the AJR per cup cooked. The leaves are also very rich in vitamins A and C ( 34 ).

What to remember: Seeds and amaranth leaves are very nutritious. A cup of cooked amaranth seeds provides 12% of the RDA in calcium.



Edamame and tofu
Edamame is bean sprouts in their husks.

One cup of edamame corresponds to 10% of the RDA in calcium. It is also a good source of protein that offers your daily intake of folate in one serving ( 35 ).

Tofu that has been prepared with calcium also has very high amounts. You can get 86% of the RDA in calcium with just one half cup ( 36 ).

What to remember: Tofu and edamame are both rich in calcium. One half cup of tofu made with calcium accounts for 86% of the RDA.



Fortified drinks
Even if you do not drink milk, you can still get calcium from non-dairy fortified drinks.

240mL of soy milk corresponds to 30% of the RDA.

Its 7g of protein makes it the most similar non-dairy milk nutritionally speaking to cow's milk ( 37 ).

Other types of milks made from nuts or seeds can be enriched with even larger quantities.

However, fortification is not restricted to non-dairy milks. Orange juice can also be enriched and offer up to 50% of the RDA in 240mL ( 38 ).

What to remember: Non-dairy milks and orange juice can be fortified with calcium. 240mL of enriched orange juice can provide 50% of the RDA.



Figs
Dry figs are rich in antioxidants and fiber.

They also contain more calcium than other nuts. In fact, dried figs contain 5% of the RDAs in 28g ( 39 ).

What's more, figs also offer good amounts of potassium and vitamin K.

What to remember: Dried figs contain more calcium than other dried fruits. Just 28g to get 5% of RDA calcium.



Milk
Milk is one of the best sources of calcium and less expensive.

240mL of cow's milk has 276-352mg, depending on whether it is whole milk or skim milk. Calcium in dairy products is also well absorbed ( 40 , 41 ).

Furthermore, milk is a good source of protein, vitamin A and vitamin D .

Goat's milk is another excellent source of calcium; it offers 327mg for 240mL ( 42 ).

What you need to remember: Milk is a good source of calcium which, moreover, is well absorbed. 240mL of milk represents between 27% and 35% of the RDA.



General message

Calcium is an important mineral that you may not get enough of.

Although dairy products tend to be the richest in calcium, there are many other sources, many of which are derived from plants.

You can easily reach your calcium needs based on this diverse list of foods.


Osteoporosis is a condition where bones can lose up to one third of their density. The remaining tissue is porous and fragile resulting in constant pain and increased risk of fracture during normal daily activities such as walking or coughing. Twenty years ago the diagnosis was made during a fracture following a minor impact, but nowadays osteodensitometry makes it possible to measure the bone density and to follow its evolution. This test does not allow to differentiate between calcified bone tissue and healthy tissue and therefore to assess the strength and flexibility of the bones. It may be interesting to make a first measurement and follow the evolution, if the bone density remains stable over the years it is not necessarily necessary to intervene even if it seems slightly lower than normal.
Resorption of bone tissue is normal and desirable. This catabolism (or destruction of tissue) allows the bone to be renewed (anabolism or construction). The new fabrics are stronger and more flexible. With age, from the thirties, the rate of destruction becomes greater than the construction of new tissues by about 0.5 to 1%. At menopause and with the fall of reproductive hormones in the body this gap can accelerate to 1 to 5%. Food and medicinal plants can greatly improve the relationship between the two and stabilize the strength of the bones. In addition, regular exercise, by increasing demand on the bone, improves bone density by promoting the construction of new, stronger and more flexible tissues.
What factors increase the fragility of bones?

Chronic stress and tissue destruction : Chronic perception of reality as dangerous causes physiological imbalances in the body. A normal situation can be perceived as a danger by perfectionism, when it is difficult to express emotions or when the desire to please is very strong. For the body, whether the danger is real or imagined, the impact remains the same. In the long term, the glands involved in stress management - the hypothalamus, the pituitary gland and the adrenal glands - are exhausted and there is chronic inflammation in the tissues, but especially an increase in catabolism compared to anabolism. In the case of bone tissue, the manufacture of new tissues decreases compared to their destruction, the bones therefore lose their density. Adaptogenic medicinal plants,
Hypochlorhydria and poor assimilation of nutrients : The absorption of calcium and minerals requires a high level of hydrochloric acid in the stomach. If it is not present, even with the best food or supplementation choices, calcium is the other minerals needed for bone formation will not be assimilated. The causes of hypochlorhydria can be varied: chronic stress, eating at irregular hours, chewing gum regularly, "anti-acid" medication. In any case, it is important to rehabilitate the digestive system by eating foods or bitter medicinal plants before meals. The bitter taste will stimulate the secretion of all digestive juices, including hydrochloric acid, in addition to stimulating peristalsis and repair of the digestive mucosa. By adopting this habit for a few months the body finds a good digestive function and all the nutrients are better absorbed. For example, you can eat endives or chicory, or take a few sips of an infusion of dandelion leaves or a small decoction of mountain grape roots before meals. Good bacterial flora is also essential for the proper absorption of nutrients and the strength of bones.
Vitamin D Deficiency : According to Donald Yance, American herbalist and author of the book Adaptogens in Medical Herbalism, nearly 80% of the North American population suffers from Vitamin D deficiency. Researchers at Harvard University in Boston report that Adequate intake of Vitamin D lowers the risk of hip fractures in postmenopausal women, but calcium intake in the diet or supplementation does not have the same protective effect (Feskanich et al., American Journal of Clinical Nutrition, 2003).
Sedentarity : It has been known for a long time that regular exercise prevents osteoporosis. The bone tissue needs to be energized to stimulate its renewal. Exercises where the bones are stressed, such as walking, or muscle strength, such as weight training, will increase the production of new bone tissue. The earlier the exercise is integrated, the more bone will have a high density before menopause and greater strength with age. After menopause, exercise is important because it allows the bone to renew itself and keep it strong.
Bone health and traditional Chinese medicine
A weakness of the bones reflects a tiredness of the energy of the Kidneys: "the Kidneys shelter the life force of the bones and the marrow". In addition, according to traditional Chinese medicine at 49 years old in women, the Kidneys weaken and menopause settles. If they are already weak, by heredity or excess of pregnancy, sexual intercourse, excessive energy expenditure or illness, then bone health can be compromised. Kidney weakness can be seen in certain signs: fragile teeth, dark circles under the eyes, shy or easily frightened people, lumbar pain, nycturia, tinnitus, etc. Several adaptogenic medicinal plants are also Kidney tonics, such as the reishi mushroom ( Ganoderma lucidum ), the ashwagandha roots (Whitania somnifera ) or Eleutherococcus ( Eleutherococcus senticosus) . Some foods such as sesame seeds, walnuts, seaweed, eggs and shrimp will also feed the energy of the Kidneys. You can also make a broth with eggshells and shrimp scales and use it as a soup base or to cook rice, for example.
In a study published in the Journal of Chinese Medicine 45 postmenopausal women divided into two groups received conventional treatment including vitamin D supplementation as well as oral and intramuscular calcium. The first group received in addition a mixture of Chinese medicinal plants to tone the Kidney containing among others Rehmanniae glutinosae and Poriae cocos. After 8 months of treatment, a reduction in pain and an increase in estrogen concentration were observed in the first group. In addition, bone density improved after four months in both groups and continued to increase in the group taking the medicinal plant mix to be superior to the other group at the end of the study (Zhao Gang et al, JTCM June 2003).
Moreover, if the Qi of the Spleen is not enough, the nutrients will not be well extracted from the food, the bones will not be able to rebuild for lack of materials. Bitter medicinal plants stimulate the Qi of the Stomach to allow food to be well assimilated.
Medicinal plants to promote

Nettle leaves
Urtica dioica
Remineralizing Medicinal Plants : Many medicinal plants are rich in minerals essential for the production of bone tissue. They are more effective extracted in water as an infusion or syrup or in organic apple cider vinegar.

Stinging nettle - Urtica dioica : These leaves rich in minerals essential for the formation of bone tissue are also loaded with chlorophyll, vitamin C, carotenoids and B vitamins.
Oats - Avena sativa : In addition to containing calcium, oat flowering tops nourish the nervous system and calm the stress that contributes to the destruction of bones.
Horsetail - Equisetum arvense : The aerial parts of the sterile stem of this medicinal plant rich in silica are an excellent adjunct to other remineralising plants and allow nutrients, including calcium, to attach to bones and teeth.
Adaptogenic medicinal plants : By decreasing and repairing the physiological impact of stress on the body, these plants have the ability to increase the anabolic processes and thus the formation of new tissues while decreasing the destruction of bone mass. The majority of adaptogenic plants are best to be extracted in water as a long or short decoction.
Ashwagandha - Whitania somnifera : The roots of this adaptogenic plant

Ashwagandha
berries Whitania somnifera
Native to India and Ayurvedic medicine have the particularity to quickly improve the quality of sleep and decrease inflammation and pain in the body. Like any adaptogen they will increase anabolic processes and allow bone density to stabilize or even increase.

Cordyceps - Cordyceps sinensis : This parasitic fungus originally grew on insects. Today it is grown but still quite expensive. One of the greatest Chinese tonic, it has the ability to nourish the vital essence and thus prevent and cure diseases related to aging. As it feeds both Yin and Yang, it is suitable for everyone and can be used very safely. Combined with other great tonics like the reishi mushroom ( Ganoderma lucidum ) or the roots of astragalus ( Astragalus membranaceus ) or ginseng ( Panax quinquefolium ), its effectiveness will be even greater.
Thus, combined with healthy living habits, remineralising and adaptogenic plants are an effective support for preventing and stabilizing bone loss, and greatly improve the quality of life on many levels.
We all know that calcium is very important for the bones, but to properly assimilate it and not suffer from imbalance, it is important to associate it with magnesium. Without sufficient magnesium or excess calcium deposit can also affect bone density so make sure to read the following article on why your supplementation should include more magnesium than calcium.


References :
Osteoporosis: a Discussion , Jane Lyttleton published in the Journal of Chinese Medicine, 1990.
Yance, Donald, Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease , Healing Arts Press, 2013.

Maitake Mushroom For Bone Density Loss & Osteoporosis

The bone: role and structure

The human skeleton

The human skeleton consists of about 206 bones, joined together by joints. A bone is made of bone tissue, which consists mainly of minerals and connective tissue. The latter forms a well structured porous network, solidified by minerals, in particular calcium . The connective tissue gives the bone its resistance and the minerals, its hardness.


Bone structure

The bones have a hard, compact outer layer, the cortical bone. The interior, the trabecular bone, consists of a spongy matrix, consisting of thin interwoven bony trabeculae. The proportions of the two types of bone vary: for example, the hip has more cortical bone, while the dorsal vertebrae consist mainly of trabecular bone.


Roles of bones

The bones serve as a frame for our body, protect the internal organs and allow us to move. The bone marrow found inside the bone produces cells (white and red blood cells) and platelets. In addition, bones play an important role in calcium metabolism and can be used for mineral storage.



Formation and destruction of bones

Bone cells: osteoblasts and osteoclasts
The resorption (destruction) and the formation of the bone are carried out by cells specially designed for this purpose: the osteoclasts, destructive cells, are responsible for eliminating the bone tissue, while the osteoblasts are busy rebuilding it. These two types of cells are located within the bone itself.


Bone regeneration


Until about 30 years, bone formation exceeds its resorption, which ensures growth. The bone, however, is a very dynamic system, which is destroyed and rebuilt throughout life. New bone tissue is constantly filling the spaces released by the destruction of areas whose quality was no longer optimal. In other words, the surface of the bone is constantly rebuilt, a process also called bone remodeling . It is this which allows our bones to remain strong: thanks to the remodeling, our skeleton is renewed entirely in the space of ten years.



What is osteoporosis?


The osteoporosis is an imbalance of this mechanism: the resorption of bone takes over its formation.



Bones, a supply of calcium

What is the role of calcium?

The calcium guarantees the strength of bones. However, it is also necessary for the proper functioning of muscles (including heart muscle) and nerves, for example. This is the reason why the blood calcium level must be maintained at a constant level. Parathyroid hormone - or parathyroid hormone - and vitamin D help to keep the amount of calcium circulating in the blood level.



What is the link between bones and calcium?

This calcium can come from either food or bones. When there is a risk that the blood will run out of calcium because of insufficient dietary intake, two mechanisms will come into play.

The production of parathyroid hormone will be stimulated to release the calcium present in the bones: these will be "decalcified", which explains the use of the term of bone decalcification to designate osteoporosis.
The kidneys will also produce vitamin D to allow the intestines to absorb more dietary calcium. When dietary calcium intake increases, the bone can begin to store calcium and thus regain its strength. The bones also play the role of calcium reserve.


Loss of bone density and osteoporosis

Bone mineral density
Bone mineral density reflects the amount of calcium in the bone tissue. It is therefore a measure of the strength of the bone. When the amount of bone destroyed is greater than the quantity produced (loss of bone mass), the bone density decreases. The greater the loss, the greater the risk of fracture. To assess this danger, bone density is measured by bone densitometry at several locations in the skeleton, most commonly at the hip and lumbar vertebrae. Measurements at the heel or finger are unreliable.



Osteoporosis: decreased quality and quantity of bones

The osteoporosis is characterized by low bone density and a deterioration in the quality of the bone, not only bone mass is reduced in quantity, but the quality of newly formed bone is also weak. The combination of these two factors explains the increased risk of fractures.


Osteoporosis: a common disease

According to the 2008 Health Survey of the Scientific Institute of Public Health, Department of Epidemiology, 3.7% of the Belgian population suffer from osteoporosis . This percentage increases with age from 45-54 years, reaching 17.8% after 75 years. Women over 75 years of age are more likely to suffer from osteoporosis (24%) than their male counterparts (9%).

Among the over-65s, 0.8% of men and 1.9% of women experience a hip fracture each year. The frequency of vertebral compression has not been measured.

With the aging population growing, it is expected that these figures will increase further.


CALCIUM AND VITAMIN D

Calcium and vitamin D are essential nutrients for maintaining good bone health. Vitamin D promotes the absorption of calcium, contributing to the formation of a solid bone. It also supports muscle function, which improves balance and reduces the risk of falls that can cause fractures. Less than half of people aged 40 or older report taking calcium and vitamin D supplements.

Experts recommend that all Canadian adults take a vitamin D supplement (especially vitamin D3, or cholecalciferol) throughout the year. This is the type of vitamin D found in most supplements in Canada.

Healthy adults ages 19 to 50, including pregnant and lactating women, require 400 to 1000 IU daily
People over the age of 50 and young adults at high risk (osteoporosis, multiple fractures, or living with a vitamin D-inhibiting disease) are expected to consume between 800 and 2,000 IU per day.


AGE CALCIUM VITAMIN D

4 to 8 years
1,000 mg 600 IU

9 to 18 years 1,300 mg 600 IU

19 to 50 years 1,000 mg 400 - 1,000 IU

50 years old and + 1200 mg


Top 15 foods rich in calcium (most of which are not dairy)
You have more calcium in your body than any other mineral, and it is very important for your health.

It makes up a large part of your bones and teeth, and plays a role in cardiovascular health, muscle function and nerve signals.

The recommended daily intake (RDA) of calcium is 1000mg per day for most adults.


It is also recommended that women over the age of 50 and all over 70 years old get 1200mg per day, while children between 4 and 18 years of age must get 1300mg per day.

However, a large amount of the population does not get enough calcium from their diet ( 1 ).

The main foods rich in calcium are dairy products such as milk, cheese and yoghurt. Nevertheless, there are also many non-dairy foods that are rich in this mineral.

These include seafood, green vegetables, legumes, dried fruits, tofu and many calcium fortified foods.

Here are 15 calcium-rich foods, many of which are not dairy products.



Seeds
The seeds are tiny nutritional plants. Some are rich in calcium, including poppy , sesame, celery and chia seeds .



For example, one tablespoon (15g) of poppy seeds contains 126mg, or 13% of the RDA ( 2 ) in calcium.

The seeds also provide protein and good fats. The seeds of chia particular are a rich source of omega 3 from plant ( 3 ).

Sesame seeds represent 9% of RDA calcium for 1 tbsp. They also have other minerals, including copper, iron, and manganese ( 4 ).

What to remember: Several types of seeds are good sources of calcium. For example, 1 tablespoon of poppy seeds represents 13% of the RDA.



Cheese
Most cheeses are excellent sources of calcium. Parmesan has the most with 331mg (33% of the AJR) every 28g ( 5 ).

Softer cheeses tend to have less. 28g brie represent only 52mg, or 5% of the RDA. Many other varieties are in the middle and offer about 20% of RDAs ( 6 , 7 ).

What's more, calcium in dairy products is more easily absorbed by your body than when it comes from plants.

Many varieties of cheese are also filled with protein, including cottage cheese. And aged and hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance .

Dairy products can also have additional health benefits. A recent study has shown that they can reduce the risk of heart disease ( 8 ).

Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which increases your risk of heart disease, stroke and type 2 diabetes ( 9 ).

However, remember that fat cheeses are also high in fat and calories. Most cheeses also contain a lot of sodium, which some people are sensitive to.

What to remember: Parmesan cheese accounts for 33% of calcium RDAs. Although high in fat and calories, cheese can actually lower your chances of having heart disease.



Yogurt
Yogurt is an excellent source of calcium.

Many types of yogurts are also rich in probiotic bacteria that have several positive effects on health.

245g of plain yoghurt account for 30% of the RDA. They also contain vitamin B2 , phosphorus, potassium and vitamin B12 ( 10 ).

Low-fat yogurt may even have more calcium, with 45% of the AJR in 245g ( 11 ).

Although Greek yogurt is a good way to add extra protein to your diet, it offers less calcium than regular yoghurt ( 12 ).

One study linked eating yogurt with a better general diet and a healthier metabolism. Participants eating yoghurt were less likely to suffer from metabolic diseases, such as type 2 diabetes and heart disease ( 13 ).

What to remember: Yogurt is one of the best sources of calcium by offering 30% of AJR for 245g. It is also a good source of protein and other nutrients.



Sardines and canned salmon
Canned sardines and salmon are full of calcium thanks to their eatable bones.

A canned 92g of sardines makes up 35% of the RDA, and an 85g tin of salmon with bones makes up 21% ( 14 , 15 ).


These fatty fish also offer high quality protein and omega 3, which are good for your heart, brain and skin ( 16 , 17 ).

Although seafood may contain mercury, smaller fish such as sardines have a small amount. Not only that, but sardines and salmon have a large amount of selenium, a mineral that can prevent and reverse the toxicity of mercury ( 18 ).

What to remember: Canned sardines and salmon are very healthy choices. A canned sardine offers you 35% of the RDA in calcium.



Beans and lentils
Beans and lentils are rich in fiber, protein and micronutrients.

They can also boast a lot of iron, zinc , folate, magnesium and potassium.

Some varieties also have good amounts of calcium.

However, winged beans rank at the top. One cup of cooked winged beans represents 244mg, or 24% of the AJR ( 19 ).

White beans are also a good source; a cup of cooked white beans offers 13% of the RDA. Other varieties of beans and lentils represent less, at around 4-6% of RDA per cup ( 20 , 21 , 22 ).

It's worth noting that beans are one of the reasons why plant-rich diets are so healthy. Research suggests that beans can help lower LDL cholesterol ("bad" cholesterol) and the risk of type 2 diabetes ( 23 ).

What to remember: Beans are very nutritious, and a cup of cooked winged beans accounts for 24% of the RDA in calcium.



The almonds
Of all nuts, almonds are the richest in calcium. 140g of almonds, about 22 nuts, represent 8% of the RDA ( 24 ).

Almonds also provide 3g of fiber every 140g, as well as good fats and proteins. These are excellent sources of magnesium , manganese and vitamin E .

Eating nuts can be helpful in lowering blood pressure, body fat and other risk factors for metabolic diseases ( 25 ).

What to remember: Almonds are rich in nutrients like good fats, magnesium and others. 140g, or 22 nuts, offer you 8% of RDA calcium.



Whey protein
Whey protein is found in milk and has been widely studied about its health benefits.

It is an excellent source of protein and is full of rapidly digested amino acids ( 26 ).

Various studies have found a link between diets high in whey and weight loss and improved glycemic control ( 26 ).

Whey is also exceptionally rich in calcium. A shovel of 28g whey protein powder contains 200mg, or 20% of the RDA ( 27 ).

What to remember: Whey protein is an exceptionally good source of protein for health. A shovel of whey protein powder contains 20% of the RDA in calcium.



Some green vegetables
Dark green leafy vegetables are incredibly healthy, and some of them are rich in calcium.

Good green vegetables include cabbage, lamb's-quarters, spinach and kale .

For example, a cup of cooked jumbo cabbage contains 266mg, a quarter of what you need per day ( 28 ).

Note that some varieties are rich in oxalate. It is a naturally occurring compound that attaches to calcium, making part of it unavailable to your body.

Spinach is one of them. Thus, although it has a lot of calcium, it is less available than calcium in green vegetables low in oxalate such as cabbage kale and cabbage jumper.

What to remember: Some green, dark and leafy vegetables are rich in calcium. A cup of cooked cabbage cabbage contains 25% of your daily needs.



Rhubarb
Rhubarb contains a lot of fiber, vitamin K , calcium and smaller amounts of other vitamins and minerals.

It contains prebiotic fibers that can promote the presence of healthy bacteria in your intestines ( 29 ).

Like spinach, rhubarb is rich in oxalate; a good part of the calcium is not absorbed. One study showed that only one quarter was ( 30 ).

On the other hand, the amounts of calcium in rhubarb are quite high. Thus, even if you can only absorb a quarter, it will still be 87mg per cup of cooked rhubarb ( 31 ).


What to remember: Rhubarb has a lot of fiber, vitamin K and other nutrients. Calcium is not completely absorbed, but its amount remains high.



Fortified foods
Another way to get calcium is through fortified foods.

Some types of cereal may offer up to 1000mg (100% RDA) per serving, before adding milk.

However, keep in mind that your body can not absorb all that calcium at one time and it is best to spread your intake throughout the day ( 32 ).

Flour and cornmeal can also be fortified with calcium. This is why some breads, tortillas and crackers contain large quantities.

What to remember: Foods made from cereals can be fortified with calcium. Read the labels to find out how much calcium is contained in the fortified foods.



amaranth
Amaranth is a very nutritious pseudo-cereal.

It is a good source of folate and is very rich in certain minerals, including manganese, magnesium, phosphorus and iron.

A cup of cooked amaranth seeds provides 116mg of calcium, or 12% of the RDA ( 33 ).

The amaranth leaves contain all the more, with 28% of the AJR per cup cooked. The leaves are also very rich in vitamins A and C ( 34 ).

What to remember: Seeds and amaranth leaves are very nutritious. A cup of cooked amaranth seeds provides 12% of the RDA in calcium.



Edamame and tofu
Edamame is bean sprouts in their husks.

One cup of edamame corresponds to 10% of the RDA in calcium. It is also a good source of protein that offers your daily intake of folate in one serving ( 35 ).

Tofu that has been prepared with calcium also has very high amounts. You can get 86% of the RDA in calcium with just one half cup ( 36 ).

What to remember: Tofu and edamame are both rich in calcium. One half cup of tofu made with calcium accounts for 86% of the RDA.



Fortified drinks
Even if you do not drink milk, you can still get calcium from non-dairy fortified drinks.

240mL of soy milk corresponds to 30% of the RDA.

Its 7g of protein makes it the most similar non-dairy milk nutritionally speaking to cow's milk ( 37 ).

Other types of milks made from nuts or seeds can be enriched with even larger quantities.

However, fortification is not restricted to non-dairy milks. Orange juice can also be enriched and offer up to 50% of the RDA in 240mL ( 38 ).

What to remember: Non-dairy milks and orange juice can be fortified with calcium. 240mL of enriched orange juice can provide 50% of the RDA.



Figs
Dry figs are rich in antioxidants and fiber.

They also contain more calcium than other nuts. In fact, dried figs contain 5% of the RDAs in 28g ( 39 ).

What's more, figs also offer good amounts of potassium and vitamin K.

What to remember: Dried figs contain more calcium than other dried fruits. Just 28g to get 5% of RDA calcium.



Milk
Milk is one of the best sources of calcium and less expensive.

240mL of cow's milk has 276-352mg, depending on whether it is whole milk or skim milk. Calcium in dairy products is also well absorbed ( 40 , 41 ).

Furthermore, milk is a good source of protein, vitamin A and vitamin D .

Goat's milk is another excellent source of calcium; it offers 327mg for 240mL ( 42 ).

What you need to remember: Milk is a good source of calcium which, moreover, is well absorbed. 240mL of milk represents between 27% and 35% of the RDA.



Calcium is an important mineral that you may not get enough of.

Although dairy products tend to be the richest in calcium, there are many other sources, many of which are derived from plants.

You can easily reach your calcium needs based on this diverse list of foods.


Did you know that the 3 month injection contraceptive otherwise known as the depot shot or depo provers injection to prevent t pregnancy has a few side effects you have to know about if you have gone hrouh childbirth recently?


When a baby is conceived and as the child is growing inside the womb 30% of the mothers calcium supply goes to the formation of the skeletal of the baby, so if the mother is not consuming a diet including adequate amounts of vitamin D and calcium she stand s the risk of bone density loss which will be further detrimental if she receives the depot shot as form of preventing conception again as most people do not follow the breastfeeding as natural contraception.


Are doctors and nurses even aware that they need to inform women about the importance of calcium and vitamin d supplementation throughout both pregnancy and the breastfeeding and first few years of the child's life for strong and healthy bones and teeth?


Nobody ever shared this vital information with me so I decided to create awareness of the deficiency of vitamin d and lack of calcium specifically for women and children and in particular with people taking the depo provera 3 month injection for contraception as I'm not even using it as contraceptive but it was prescribed after diagnosis for uterine fibroids to stop severe bleeding.


The depo shot is also used for endotromesiosis so it is of importance to know exactly which synthetic drug you have been prescribed so you can research which side effects might apply to you as doctors do not always in the loop themselves.


Antitumoral Effects of D-Fraction from Grifola Frondosa (Maitake) Mushroom in Breast Cancer.

Grifola Frondosa also known as "maitake" is found growing on the bark of trees such as the oak tree. Maitake grows in clusters with an curly pattern formation so this fungus is also known as sheep's head because of its look similar to the head of a sheep. Grifola frondosa mushroom is rich in vitamin d, out of 100 gram of maitake you will get 280% vitamin D. Not only is maitake an excellent source of vitamin d which the body needs to absorb calcium for healthy bone structure but maitake mushroom extract has been reported to be a antitumor healing agent.

The following extract was taken from
https://www.ncbi.nlm.nih.gov/m/pubmed/27892708/

"D-Fraction is protein-bound β-1,6 and β-1,3 glucans (proteoglucan) extracted from the edible and medicinal mushroom Grifola frondosa (Maitake). The antitumoral effect of D-Fraction has long been exclusively attributed to their immunostimulatory capacity. However, in recent years increasing evidence showed that D-Fraction directly affects the viability of canine and human tumor cells, independent of the immune system. Previously, we have reported that D-Fraction modulates the expression of genes associated with cell proliferation, cell death, migration, invasion, and metastasis in MCF7 human breast cancer cells. Therefore, the purpose of the current study is to investigate if this modulation of gene expression by Maitake D-Fraction really modulates tumor progression. In the present work, we demonstrate for the first time that Maitake D-Fraction is able to act directly on mammary tumor cells, modulating different cellular processes involved in the development and progression of cancer. We demonstrate that D-Fraction decreases cell viability, increases cell adhesion, and reduces the migration and invasion of mammary tumor cells, generating a less aggressive cell behavior. In concordance with these results, we also demonstrate that D-Fraction decreases tumor burden and the number of lung metastases in a murine model of breast cancer."

Purify The Blood And Detox With Juniper Berries

Purify with the juniper berry cure after Kneipp


Sebastian Kneipp is one of my role models regarding naturopathy:

"The means that the natural healing method claims are based on light, air, water, diet, rest and exercise in their various forms of application, things that, if present, can keep the healthy organism healthy and make it healthy again when it does is ill. "( Sebastian Kneipp )

Most of them associate Kneipp with hydrotherapy . That is not true. Kneipp also treated with medicinal plants and relatively strict "rules to life".

What would a juicy roast venison without juniper or even a fresh sauerkraut without the spicy berries? There is hardly a kitchen without these fruits, but many do not know the health benefits of this popular condiment.

Already in antiquity one knew about these advantages of the juniper and used beside the blue fruits also the branches of this evergreen shrub.

As a medicinal plant, the juniper has been used especially in urinary stones and gout, but also as a blood purifier. The prickly shrub has a typical columnar shape and belongs to the cypresses.

He prefers light forests and sunny heathland as a location and thrives quite well in this country. At a height of up to 10 meters in the fall he has heavily scented thick pear berries, which are used for healing purposes.

Sebastian Kneipp (1821-1897), pastor and folk physician was the first who recommended the juniper berry for gout and rheumatism and is known since then as Wacholderbeer cure .

It is done by chewing juniper berries a weakened stomach activity and bloating remedy.

After Kneipp the Wocholder berry cure is applied as follows: 1st day: 4 berries, 2nd day: 5 berries ... Day 12: 15 berries. Then again reduce the amount of berries by one per day.

Due to its sweat and diuretic, but also blood purifying effect, it is therefore often used to cures that achieve a detoxification .








Juniper berry tea for detoxification

In this case, a so-called "flushing therapy" is applied, in which at least two liters of juniper berry tea must be drunk daily. It is important to make sure that such a cure should not last longer than 6 weeks, otherwise side effects may occur.

Any kind of juniper should be avoided in case of kidney disease and pregnancy.

The natural remedies of Pastor Kneipp are intended for the whole person. Mind, soul and body form a unity and can only harmonize with one another in a healthy state. His simple, comprehensible methods of achieving this unity and curing diseases are close to the people and therefore also to be regarded as folk medicine.

What are juniper berries?
Juniper berries are not actually berries at all. They are female seed cones that are native to juniper plants - a species of coniferous (Pinophyta) that is a cone-bearing plant or a tree. Juniper plants vary in appearance and can grow low and wide like a shrub or as tall as a tree. Their unique meaty, fused scales make them look like a berry, hence the name.

In addition to their slightly misleading name, juniper berries are also not a berry you would generally eat with breakfast, like blueberries (although they are similar in size). Instead, juniper berries are often used as a bitter spice. In fact, they give Gin its unmistakable flavor. Juniper berries are officially the only spice to come from a conifer tree. (2)

One of the main uses of these berries is in juniper berry essential oil . Known in folk medicine and some modern research as a natural antiseptic and antioxidant, the essential oil of juniper berries is a popular therapeutic oil. It is also one of the essential oils approved by the FDA for limited internal use. (3)

Nutritional background
There are many types of juniper berries-however, keep in mind that at least one is toxic. Edible juniper varieties include: (4)

Juniperus communis (The most used)
Syrian juniper
Alligator Juniper
Phoenician juniper
Peru chinensis
Greek juniper
Prickly juniper
California juniper
Because it is not consumed like traditional berries, there is not much information about the calories or vitamin content of juniper berries. However, just a little of the spice may well add to the bitter citrus kick you are looking to add to any dish.

Long before they were used in food, the Greeks used juniper berries as medicines and stimulants for Olympians. (5) Romans used them as less expensive pepper substitutes.

It's a good thing that juniper berry has been for so long because scientists are just beginning to find out how beneficial it can be as a natural remedy for various problems.

9 benefits of juniper berries
1. Relieve oxidative stress and help prevent disease

A big advantage of juniper berries is the antioxidants they contain. Antioxidants help your body prevent and fight disease because they relieve oxidative stress caused by too many free radicals in your system.

Juniper berries contain polyphenolic compounds known as bioflavonoids , or flavonoids. (6) These compounds are what give fruits and vegetables (and a few other foods) their antioxidant loads. In particular, 87 juniper berries have distinct antioxidant compounds, according to a chemical assessment. (7) these compounds appear to occur more frequently in mature berries than in immature varieties. (8th)

Perhaps most importantly, the activity of three key antioxidants in the body is encouraged by juniper berries: superoxide dismutase (SOD), catalase, and glutathione peroxidase. (9)

Problems with SOD are linked to ALS, Down syndrome, cancer and lung problems. Catalase and SOD both protect against damage from peroxide within the body, while glutathione peroxidase does the same and is associated with helping to prevent and treat cancer and heart disease. (10)

2. Natural antiseptic

The antibacterial and antifungal properties of juniper berries have passed the test of time - which is one reason why juniper berry essential oil is often suggested as a natural household cleanser. These berries have a compelling effect on many strains of bacteria and fungi. In fact, at least one study suggested they could be part of the treatment for skin and respiratory infections. (11, 12)

Juniper berry essential oil severely destroys candida fungus, which causes an infection responsible for a large laundry list of side effects. (13)

The essential oil also has bacteria to eliminate and reduce inflammation in the mouth as efficiently as chlorhexidine, a common tooth drug, but found without toxic side effects. (14)

Some findings suggest that juniper berry essential oil can also potentially kill bacteria that are resistant to common antibiotics. (15)

An extract from Syrian juniper berries from Turkey showed significant antibacterial activity in laboratory tests against various cells, the Gram-positive bacteria, including, Staphylococcus aureus . (16) Staph infections cause infections of the skin and subjects such as boils, and they can sometimes lead to serious complications such as pneumonia, cellulitis or bone infection.

Research has shown that another possible use of juniper berries as an antioxidant could be in foods and beverages. In addition, an ethanol extract of these berries has been shown to have significant antibacterial activity against Aspergillus niger, a black mold is commonly found on spoiled food. (17)

3. Improves skin diseases

A simple Google search shows that one of the most common uses for juniper berries, especially in essential oil form, is to treat skin problems, such as rash or eczema . The antioxidants they contain are probably a major reason that can be effective.

In a study of how animal healed wounds when treated with juniper berry essential oil, researchers discovered that two varieties of juniper berries displayed "remarkable wound healing and anti-inflammatory activities." (18) This suggests the ancient use of juniper berries as a skin healer has its roots in the scientific fact.

From a laboratory study in South Korea, it also seems possible that juniper berry extract might be able to help treat skin pigment disorders, such as vitiligo . (19)

The essential oil of juniper berries has also been used for some time to reduce the occurrence of cellulite , a harmless cosmetic problem involved in fatty deposits that are often found on the thighs, hips and buttocks. (20)

4. help improve digestion

Juniper berries have long been considered a digestive aid in folk medicine, but few studies have extensively studied these effects. a dairy cow study, however, found that the subjects did juniper berry essential oil feeding resulted in improved digestive behavior. (21)

Because they act as diuretics, juniper berries can help relieve bloating in some cases.

5. AIDS's restful sleep

Many natural health practitioners recommend juniper berry essential oil as a sedative and believe that it has a positive impact on brain chemistry, encouraging rest.

A study by Mie University's Graduate School of Medicine in Japan examined the effects of a therapeutic scent, including juniper berry essential oil as well as sandalwood, rose and orris, on insomniacs at the time of taking medications for the disorder.

Twenty-six of the 29 participants were able to decrease their medications and achieved restful sleep after the fragrance diffused during the night, and 12 individuals were completely stopped by the end of the study of their medication. (22)

May 6 be useful against certain cancers

Many herbs and foods that have significant antioxidant activity are being investigated for their potential effects on diseases such as cancer. So far, no human or animal studies have been looked at juniper berry's anti-cancer potential.

However, in a test environment, juniper berries essential oil or extract was found to cause apoptosis (cell death) in a drug-resistant strain of leukemia, HepG2 (liver cancer) cells, and p53 (neuroblastoma cells). (23, 24)

7. Good for the heart

Probably also due in part to its antioxidant properties, juniper berries can help improve heart function. For example, juniper berry essential oil has been shown to reduce high blood pressure in animal studies, it contains related to the antioxidants. (25) A similar study indicated the juniper berry's function as a natural diuretic (in its original or essential oil form) also contributes to the hypotensive effect. (26)

A study in rats found that juniper berry extracts could be useful in lowering high triglycerides . (27)

Juniper berries also called an "anti-cholinesterase agent." (28) This is important for heart function because anticholinesterase (natural or pharmaceutical) help build acetylcholine in the nervous system, which in turn can slow down heart activity, low blood pressure, increased blood flow and contractions of the heart induced.

Interestingly, the same remedies can also be used in some cases to treat digestive obstructions, myasthenia gravis and Alzheimer's disease . Currently, no studies have been conducted to investigate the interaction of juniper berries with the latter two conditions.

8. Can be included as part of a diabetes diet plan

Like many of the others, studies have linked juniper berries with diabetes treatment to laboratory and animal tests. The first results, however, seem promising.

An ethanol extract and a tea from juniper berries seem to have the potential to reduce high blood sugar in diabetic rats. (29, 30)

Juniper berry essential oil also seems to limit the amount of malondialdehyde produced by animal body. (31) Although malondialdehyde's role in diabetes is not fully understood, its concentration is much higher in people with diabetes (and cancer). (32, 33)

9. help treat leishmaniasis may

It is possible that a new use of juniper berries could be the treatment of the parasite that causes leishmaniasis, a disease commonly contracted in tropical regions and southern Europe. Laboratory tests showed very strong results of an extract of juniper berries against the parasites. (34)

How to find Use juniper berries in cooking
Many health food stores carry juniper berries in the spice section. These spicy, rich berries can either be bought dried or fresh and whole or crushed. Many sources suggest that they taste meat dishes especially well. (35)

For the most pungent taste, try using fresh berries crush in front of them in a sauce or marinade. You can also try them, but over cooking roasting the bitterness will pull out and make the berries inedible. (36)

As I mentioned, juniper berry essential oil is also a popular way to gain the benefits of juniper berries. As always, make sure you only purchase food grade, 100 percent essential oil from reputable sellers.

Precautions
While juniper berries are generally safe for most people, there are some precautions and medical interactions to consider.

First, pregnant women should never consume juniper berries whole or essential oil form, as they may possibly cause harm to the unborn child or force uterine contractions. Juniper is also not recommended for those with poor kidney function. (37)

It is possible to develop an allergic reaction to juniper berries that could manifest with the skin problems (such as a rash) or breathing problems. If you experience any of these conditions after using juniper berries, discontinue use and consult your doctor immediately.

Juniper berries can also interact negatively with certain drugs, according to a 2014 study. The berries appear to inhibit a drug-metabolizing enzyme in the human body known as CYP3A4. (38) This enzyme metabolizes about half of the drugs in the pharmaceutical market, while the other half of the drugs actually inhibit the enzyme.

It's a fairly extensive list of drugs that could result in toxicity when taken in conjunction with juniper berries. If you are taking medications, you should first consult with your doctor before using juniper berries or juniper berry essential oil. (39)

Final thoughts
Juniper berries are the aromatic cones used by conifers to make traditional essential oils in many German recipes and juniper berries.
Because they have a large amount of antioxidants, juniper berries have a long list of health benefits.
Juniper berries Consuming can help prevent serious diseases, kill bacteria, improve the appearance of the skin, treat insomnia and even kill the parasites that causes leishmaniasis.
Juniper berries are also a useful supplement to the diet for people at risk for heart disease, diabetes and cancer.
If buying juniper berries (or their oil), be sure to buy only from reputable sellers.
If you are pregnant or reduce kidney function, you should not consume juniper berries.
People on medication should consult with their attending physician before eating juniper berries or with the essential oil as they may interact negatively with activated drugs through the enzyme CYP3A4.

The Lymphatic System

Lymphatic system What is the lymphatic system? The lymphatic system is one of the most important parts of the immune system because it protects the body from diseases and infections. It is a system consisting of vessels, ganglia and organs that are connected to all parts of the body carrying lymph, a transparent liquid containing lymphocytes. It often seems mysterious and elusive because it does not receive the same attention as other body systems, such as the cardiovascular system or the digestive system. Some people are probably aware of their lymph nodes in the neck when they become larger because of a sore throat or infection. The lymphatic system performs vital functions. The lymphatic system is a network consisting mainly of: Lymph nodes: small bean-shaped organs found throughout the body Lymphatic vessels: vessels that allow lymphatic fluid (also called lymph) to circulate throughout the body Lymph nodes act as filters for lymph and lymphocytes: they separate bacteria, viruses and other foreign bodies. Hundreds of knots are found in almost every part of the body, including the elbows, groin, neck and armpits. If a large number of bacteria are filtered through a ganglion or a series of ganglia, as is the case when your throat is infected, they can swell and become sensitive to touch. In the majority of cases where the lymph nodes are swollen, it is simply the reaction of the immune system to an infection and not cancer. Cancer occurs when abnormal cells can not be controlled and continue to grow and multiply. Among the organs (other than lymph nodes) that are considered part of the lymphatic system are: Bone marrow The thymus Tonsils The spleen Liver Lymphocyte accumulations inside the intestinal, respiratory, genital and urinary tract. What are lymphocytes? Lymphocytes are a type of white blood cell that helps the body fight infections; they constitute a major element of the lymphatic system. They develop in the thymus and bone marrow and are transported into the body through the bloodstream and the lymphatic system. Lymphocytes are found in the blood. However, the vast majority of them circulate normally within the lymphatic system. Lymphocytes are divided into two categories: B and T lymphocytes (also called B and T cells); they are working to fight infections and prevent disease. They are an integral part of a healthy immune system. Normally functioning B-cells turn into ultra-specialized cells called plasma cells in the presence of infection. Plasma cells make antibodies that fight infection and react to toxins, bacteria and certain cancer cells. The body can thus identify and remove these undesirable substances. However, some invaders manage to escape B lymphocytes by growing inside the somatic cells. That's when T cells come in. T cells directly attack foreign invaders like bacteria and viruses, and they kill cancer cells and eliminate them from the body. After the destruction of the invader, the surviving B and T lymphocytes become specialized memory cells that remain on the alert in the lymph nodes, ready to attack in case of a new encounter with a certain antigen. These special memory cells can be compared to guards because they are always on the lookout to prevent some type of deniers from gaining control of the body. How does the lymphatic system work? The lymphatic system has three main functions: 1. Circulate liquids and regulate their level in the body: Any excess fluid that escapes from the bloodstream is collected by the lymphatic system and returned. This prevents the formation of edema (swelling due to excess fluid) and maintains fluid levels in the body and bloodstream at normal limits. 2. Absorb the fats in the digestive system: the special lymphatic vessels, known as chyliferae, are located inside the digestive tract and are responsible for absorbing fats and fat-soluble vitamins from food. The fats are then transported to the bloodstream and used as needed. 3. Defend the body against infections: The vessels in the lymphatic system move lymphatic fluid and lymphocytes throughout the body. The lymphatic fluid, which travels through the lymphatic vessels, passes through the lymph nodes, which are predominantly lymphocytes. The lymphocytes are used to filter the lymphatic fluid of any debris, it spreads bacteria, viruses and other foreign bodies. The body can thus stay safe from invading organisms and infections at the same time. If one often speaks about blood circulation, the lymphatic circulation is much less known. Yet, it plays a key role in the immune system, responsible for defending our body infections. Explanations. The lymph is a colorless to yellowish fluid that circulates in the lymphatic vessels running throughout our body. With a composition close to that of blood plasma, the lymph also contains white blood cells, the key cells of the immune system, hence its important action in the body's defenses. On the other hand, it does not contain red blood cells, unlike blood. The lymph actually comes from a filtration of part of the blood elements, and serves to activate the immune response during an infection. By its action of filter, it acts by draining the excess of liquid of the tissues of our body. The lymph also has a nutritional role since it brings to the blood the fats absorbed in the small intestine. Each individual has an average of one to two liters of lymph, compared to five to six liters of blood. THE LYMPHATIC SYSTEM AND ITS ORGANS The lymphatic system brings together the circulation vessels of the lymph as well as the lymphatic organs. This vast lymphatic network is present throughout our body with the exception of the brain, muscles, cartilage and bone marrow. Unlike the blood system, the lymphatic network works without a heart, and therefore without a pump to diffuse the lymph. This one is distributed according to the movements of our body, the contractions of the muscles and the lymphatic vessels. There are also lymphatic drainage techniques that aim to stimulate the circulation of the lymph and thus to boost the immune system . The spleen, the thymus (organ below the sternum), the tonsils and the ganglia are lymphatic organs. Some will allow the development of immune cells, which will then colonize the lymphatic system. Others, such as ganglia, allow these defense cells to proliferate and differentiate to target the infectious agents to be destroyed. Thus, if our lymph nodes are swollen during an infection, it is because they retain the microbes and concentrate a large quantity of white blood cells in order to eradicate them. If it seems particularly beneficial for our health, the lymph also has a significant negative action: it allows the spread of cancer cells to the entire body, and therefore a risk of generalized cancer. The lymphatic system: functioning and diseases Tuesday, February 12, 2013 AnatomyImmune System 99 The main function of the lymphatic system is to carry the lymph, which is a clear, colorless liquid that contains white blood cells that help the body to get rid of toxins, wastes and other unwanted products. "Lymphatic" comes from the Latin term " lymphaticus " which means "relative to water" because the lymph is clear. The lymphatic network, which is a subset of the circulatory system, has a number of functions, including the removal of the interstitial fluid, the extracellular fluid that bathes most tissues. It also acts as a pathway that transports white blood cells to and from the lymph nodes in the bones, and antigen presenting cells or APCs to the lymph nodes. Description of the lymphatic system The lymphatic system is a network of tissues and organs that consists mainly of lymphatic vessels, lymph nodes and lymph. Tonsils, adenoids, spleen and thymus are all part of the lymphatic system. There are 600 to 700 lymph nodes in the human body that filter the lymph before it returns to the circulatory system. The spleen, the most important lymphatic organ, is located in the left side of the human body just above the kidneys. Humans can live without a spleen, although those who do not, because of illness or injury, are more prone to infections. The thymus, which stores immature lymphocytes and prepares them to become active T cells, is located in the chest just above the heart. Tonsils are large clusters of lymphatic cells located in the pharynx. Although tonsillectomies are less common nowadays than in the 1950s, it is still a frequently performed operation that results from repeated infections of the throat. When bacteria are recognized in the lymphatic fluid, the lymph nodes make white blood cells more effective against infection, which can cause swelling. Swollen glands can sometimes be felt in the neck, armpits and groin. Unlike blood, which flows throughout the body in a continuous loop, the lymph flow goes only in one direction, upward and towards the neck, inside its own network. It flows into the venous blood stream via the subclavian veins, which are located on either side of the neck near the clavicle. The plasma leaves the cells once they have delivered their nutrients and removed the waste. Most of this fluid returns to the venous circulation through the venules and continues as venous blood. The rest becomes lymph. The lymph leaves the tissue and enters the lymphatic system through specialized lymphatic capillaries. About three-quarters of these capillaries are superficial vessels that are near the surface of the skin. There are also deeper lymphatic capillaries that surround most of the human organs. There are two drainage regions that make up the lymphatic system. The straight drainage areas are for the right arm and chest. The left drainage area that cleans all other areas of the body, including both legs, the lower trunk, the upper chest and the left arm. Diseases of the lymphatic system The diseases and disorders of the lymphatic system are typically treated by immunologists. Vascular surgeons, dermatologists, oncologists and physiotherapists are also involved in the treatment of various lymphatic diseases. There are also lymphedema therapists who specialize in manual drainage of the lymphatic system. Lymphedema is a chronic swelling of the limbs caused by an accumulation of lymph fluid that occurs if the lymphatic system is damaged or not working properly. While members are normally concerned, the face, neck and abdomen could also be affected. Many people develop this disorder as a result of cancer therapy, including breast cancer where the lymph nodes in the armpits are removed, or following recurrent infections, wounds or vascular surgery. Hodgkin lymphoma is a kind of cancer that occurs when white blood cells in the body are sick or damaged. Castleman's disease is caused by benign tumors that affect the lymph nodes. While not specifically cancer, it looks like a lymphoma and is often treated with chemotherapy. Localized Castleman's disease affects the lymph nodes of the stomach and chest. Multicentric Castleman's disease affects more than a region of lymph nodes just like lymphoid-like organs such as the spleen. Lymphangiomatosis is a disease that involves multiple cysts or lesions that form from the lymphatic vessels. In the case of elephantiasis, it is an infection of the lymphatic vessels that causes thickening of the skin and enlargement of the underlying tissues, especially the legs and genitals. Lymphangiosarcoma is a malignant soft tissue tumor, while lymphangioma is a benign tumor that often occurs in association with Turner's syndrome. Lymphangioleiomyomatosis is a benign tumor of the smooth muscles of the lymphatics in the lungs. Lymphoid leukemia and lymphomas are called "leukemia" when they are in the blood or marrow and "lymphoma" when they are in the lymphatic tissues. Lymphatic filariasis is a disease in which a parasitic worm infiltrates the lymphatic network via a mosquito bite. About 120 million people are affected by this disease. A 3-day lymph cleanse to keep you healthy all year long January 28, 2015 Understanding how your lymphatic system supports all other systems in the body - including the immune system, digestive system, detoxification and the nervous system - can be an extremely beneficial and often overlooked element for true health. In fact, many experts believe that poor lymph health underlies a host of health problems, from cellulite to cancer. Much of the lymphatic tissue is associated with the intestine (lymphoid tissue associated with the digestive tract). The lymphatic tissue is where most of your immunity begins and because the digestive tract is a main pathway for harmful substances (bacteria, allergens, heavy metals, molds, fungi, chemicals, trans fats), your main lines of defense are in the intestine. The natural detoxification of the body was practiced from the Amerindians. And the use of sweat lodges and the Indian practice of Ayurveda goes back even further. Supporting your body's natural ability to effectively detoxify each day not only helps to maintain well-being, but it also helps prevent illness later in life. The cleansing of the lymphatic system is recognized by doctors in Europe and the Far East for its importance in preventive health care. As Tessa Thomas points out in "Natural Lifting" (Flammarion), "as sophisticated as the liver and the lymphatic system are, they are now confronted with an overabundance of toxins that they are often unable to cope with". The solution ? Enjoy the spring to follow a "detoxification cure". Specifically, it is to rid the blood and lymph of all accumulated toxic sediment. You have the choice between grouping the care that will follow over ten days for an express cure or spread them gently over a month. The treatment is recommended if you have already practiced a detoxification treatment the year before (a cure per year is largely sufficient) or if you have an excellent lifestyle in everyday life. Anyway, do not forget that the first days will not necessarily be a part of pleasure, and do not worry: fatigue, mood swings, headaches and small skin problems will sometimes be at the rendezvous. you. They are a sign that toxins are being eliminated. Attention, however, this type of program is for people in good general health. Do not hesitate to consult your doctor if you have the slightest doubt about your ability to undertake it. Lemon to stimulate the liver The liver is a priority organ in the detoxification process. Because if its functions are multiple, it is mainly responsible for eliminating waste and neutralizing circulating toxins in the body. To stimulate it, Jane Scrivner, author of "Detox, instructions for use" (Marabout), advises to start your day by drinking a fresh lemon juice mixed with hot water . If we know the stimulating and antiseptic virtues of lemon, it is less known that it is remarkably effective for energizing congested livers. Dandelion to relieve kidneys The kidneys filter the blood at seven liters per hour, eliminating unnecessary or harmful substances via the urine. The dandelion, nicknamed the "great cleaner", facilitates their elimination function. You can, of course, eat it in salad. Maurice Messegué, herbalist, advises to prepare herbal tea, associated with fumitory, rosemary and nettle (four pinches each in half a liter of water), to drink during the day. Dandelion also exists in the form of capsules of "cryobreated" powder (in pharmacies). Rice to expel toxins If it is necessary to "unclog" the liver and kidneys, it is also important to give them a break by avoiding the absorption of new toxins . Will you have the will to remove, during the cure, the meat, the cheese (except that of sheep, more digestible), the eggs, the coffee, the chocolate, the alcohol, without forgetting the bread and the milk? These foods indeed require the body more effort to be digested. To compensate, put the dishes in large and have fun preparing fruits and vegetables, raw or cooked, associated with fish, cereals, nuts ... Another favorite food is rice . Thanks to its high potassium level, it stimulates the expulsion of toxins. To delight you, take inspiration from the recipes in Angelika Ilies' book "Detox without pain" (DNA). Magnesium salt baths to sweat Rediscover the virtues of Epsom salt, formerly known as "doctor salt" . This magnesium salt (in pharmacies and dietary stores) is known to activate the process of perspiration and detoxification of the body. Dilute a pound of salt in a hot bath; relax for about fifteen minutes in the water, then massage yourself with a washcloth. At the end of the bath, wrap yourself in a terry bathrobe. Abundant sweating and a great feeling of tiredness can follow: it is better to take this bath at the end of the day, twice a week (except during the period of the rules). Scrubs to illuminate the skin When the liver and kidneys are overloaded, the skin eventually serves as a discharge to the overflow of waste accumulated in the blood. Not only do these toxins produce free radicals that accelerate its aging, but they hinder the blood circulation, ensuring a soft, firm and luminous skin. The right gesture: on dry skin, before washing, rub a few minutes with a firm bristle brush or a loofah glove (vegetable sponge). Always start with your feet and then move upwards. Each gesture is accomplished towards the heart, without movement of back and forth. For the face, use a dry washcloth. Finally, every three days, make a scrub with a suitable cream. A cream to protect against pollution Exposed to pollution, our skin ends up short of breath. Come in cascade warm up, tugging, redness, drawn features ... Two solutions: offer your skin the means to defend itself with antioxidant substances that will help fight against free radicals (green tea or vitamin E creams); or focus on the assets capable of capturing and neutralizing polluting molecules on the surface of the skin. A promise difficult to hold, pollutants being multiple. While waiting for a pollution protection index on your products, turn to laboratories that justify concrete studies such as Biotherm (Hydra-Detox cream), Helena Rubinstein (Urban active) or Clarins (Multi-Active Day). ). Lymphatic drainage to eliminate The lymph nodes secrete what the Greeks called "white blood" . The lymph contains indeed white blood cells, which are responsible for absorbing dead cells and toxins to eliminate them. Lymphatic drainage is a form of massage designed to whip up a lazy lymphatic system by stimulating the ganglia of the neck, armpits, groin, hollow of the knees and arms. It is in principle practiced by a physiotherapist (about 43 euros). Count a dozen for a "visible" result. An irrigation of the colon to regenerate It is a kind of enema of the intestine, made with filtered water injected through a tube via the rectum and intended to eliminate all the waste present in the colon. This irrigation of the colon (or hydrotherapy) provides a pleasant feeling of well-being, while eliminating the problems of constipation and aerophagia. "This is not a miracle solution and it must be accompanied by a cleansing of the lifestyle, warns Alain Rousseau, naturopath. Its practice is not justified when the patient is very tired, has colitis, or the abdominal musculature is too weak to cope with the internal pressure of the water. " The colon hydrotherapy is practiced by a physician, physical therapist or naturopath. An herbal tea to purify If your body craves purity, drink water first (not less than a liter and a half a day). Also try herbal tea (one cup a day) birch or orthosiphon, two queen plants of elimination. The first, diuretic and "disinfiltrante", is recommended against water retention. The second, a formidable drainer of the body, helps to lower cholesterol levels. Purify yourself, why? Can one access a better life by a purification of the body and the soul? Or thwart the violence of the world by a form of inner purity? Questions that arise about the multitude of books and products advocating the virtues of detoxification. Americans and English go further, praising the "mind detox" and the "home detox" (detoxification of the spirit and the house) in many books and websites devoted to the subject ... "There is currently an awareness of the risks related to our environment and our food, says Claude Degrese, ethnopsychologist. Each one tries to compensate and reassure himself by his weak means, the action being a valve to anxiety. That's why we see the emergence of detoxification programs, spa treatments, the importance of the theme of water, the explosion of the market for essential oil dispensers or air ionisers. So many gestures to resist. " Movement to activate the circulation No wellness program without physical activity. Because movement is the best way to activate the blood circulation , it helps to eliminate toxins via the lungs (breathing) and perspiration, and this exercise benefits the lymphatic system. Unlike blood, the lymph does not have a pump that propels it into the body, so its circulation is based only on body movements. You have no choice: move ... thirty minutes a day. In the end, bright complexion, cellulite gently sloping, energy increased, sleep regained will reward you for your efforts not to mention boost your immunity considering how weak and sickly is the person with poorly functioning immune system, therefore cleansing and regular detoxification of the lymphatic system is so essential for optimum wellness.