Good Health FAQ's

Calcium:
Calcium is the most abundant mineral in the body and has many different functions. Most of the calcium we ingest is used for making strong bones and teeth. However, it plays other extremely important roles such as regulating muscle contraction and relaxation (heart), blood clotting and cell division needed to make new cells and tissues. Adequate intake of calcium can help delay or eliminate the bone condition; osteoporosis. Calcium is primarily found in dairy products, however there are other sources to choose from. Sardines and broccoli are both good sources of calcium. Orange juice is now available in super-markets as calcium fortified. To ensure all this calcium is being effective, make sure you’re getting enough vitamin D, which helps your body absorb calcium properly. Sunlight is a good way to get vitamin D, if not talk to your dietitian about taking a supplement or eat foods enriched with vitamin D.

Water:
Water is the most important nutrient. It comprises nearly 70 percent of our bodies. We can last weeks without food, but without water we would die in a few days. Water does many things for us, including, the transport of nutrients, waste disposal, ensures adequate blood volume, insulation form the cold and helps in all metabolic reactions. Did you know that losing only 11% of your body weight in water could cause kidney failure, muscle spasms and delirium. By the time you feel thirsty, you may already be dehydrated.

It is important to drink water before you become dehydrated. Drink at least 8 glasses of water each day to decrease the chances of becoming dehydrated. Drinks like coffee, tea, soda and drinks with a lot of sugar, act as diuretics (water releasing) and will dehydrate you even further.

If you participate in physical activities, even more water is necessary. Drinking before, during and after exercise helps keep you hydrated.

Fiber:
Fiber is typically separated into two categories; insoluble and soluble. Soluble fiber is effective in lowering the bad cholesterol and managing blood sugar levels. Insoluble fiber is effective in alleviating some digestive disorders and may help prevent colon cancer.

Sources of soluble fiber include: fruits, vegetables, beans, nuts, brown rice and seeds. Sources of insoluble fiber include: wheat bran, corn bran whole-grain breads, vegetables, fruit skins and nuts.

It has been shown that the average American eats only 11 grams of fiber per day and the current recommendations are no less than 30 grams. Fiber can also fill you up and help with weight control. Here are some ways to increase your dietary fiber.

Eat more whole-grain breads instead of white breads. Eat popcorn instead of potato chips, Add vegetables to your salads. Mix a high-fiber cereal with your regular cereal. Eat whole fruits instead of juice.

Exercise:
Exercise is one of the best ways to stay healthy and live long. There are different types of exercise, mainly aerobic and anaerobic exercise. Aerobic exercise is sustained exercise using the large muscles of the body such as the legs and back and anaerobic exercise includes sprinting and weight lifting where your body can’t utilize oxygen. Both of these can have a tremendous effect on various systems of the human body. Aerobic exercise can lower blood pressure, raise good cholesterol (HDL), remove excess body fat, burn calories and allow you to breathe more easily while participating in normal daily activities. Anaerobic exercise can build muscle, make stronger bones, change your shape and can improve your cardiovascular fitness.

Protein:
Protein is just 1 of 6 important nutrients required by the human body. Protein is essential for the production of enzymes, the immune system, muscles, hormones and transporters, if we did not ingest protein, our bodies would quickly cannibalize our own muscle tissue. There are many foods that are high in protein including meat, fish, eggs, poultry, vegetables, beans, milk, cheese, yogurt and beans.

Even though rice, pasta , vegetables, grains and beans do not contain as much protein as animal protein, they are still good sources of protein and should not be avoided.

Keep in mind, animal protein often has a lot of cholesterol and saturated fat. You can avoid much of the fat by reading food labels and choosing lean cuts of meat.


By Scott Mayersohn BS, RD
Registered Dietitian
Newtritiousbeginnings, Inc.