Hot Tips

"Hot" Minerals

CALCIUM: A must at this life stage. This mineral can lower blood pressure, prevent osteoporosis, help regulate the heart, lower cholesterol, help with sleep, and breaks down lipids (fats). What's not to like here? It can, however, interfere with some prescription meds, so always check with your doctor before establishing your regimen. Calcium is far more effective when taken in smaller doses throughout the day and at bedtime, so carry one with you to take at lunch time, and always choose the brands that contain a little Vitamin D with it in the winter. Ask your health care provider which type of calcium is best for you. Calcium citrate is easier to digest and absorb than calcium carbonate. To be on the safe side, it is a good idea to chew all calcium tablets to aid absorbtion. Of course, calcium obtained from foods is even better than supplements: fat-free or 1% milk, low-fat cheese, fat-free or low fat yogurt, greens, broccoli, sardines, canned salmon with bones, dried beans and peas, soy/fruit/yogurt smoothies. (see recipe page) Calcium, as you probably already know, can't work well without its sister, Vitamin D, so be sure to take walks or sit in the sun (with sunscreen) 20 minutes at least twice a week. If you live in colder climates with fewer sunny days, be sure to include Vitamin D supplements in your weekly regimen.

MAGNESIUM: Whether a slow-release tablet, powdered form, or dietary choice, get into the mag habit. It is rapidly coming onto the nutrition stage as another essential to a midlife diet. It balances calcium, helps muscles relax, figures in the preventions of osteoporosis, calms heart palpitations and irregular heartbeat, helps regulate blood pressure, lowers the risk of heart disease and stroke, aids sleeplessness, and assists in calcium and potassium uptake. Too much magnesium will give you the major league trots! Work yourself up to a sensible maintenance dosage. You will find out how much is too much pretty quickly. On the flip side, it is great for constipation as well. Some medical professionals feel that magnesium screening should be a routine annual test, as low levels of this mineral will make almost any other medical problem worse. Regular blood tests will not pick up magnesium deficiencies. The test must be magnesium specific. While food sources are better than supplements, you may need to supplement some Magnesium as it can be a little harder to get all that you need from food. Good food sources of Magnesium are dark chocolate and dark leafy greens, sunflower seeds, almonds, brazil nuts, unrefined grains, peanuts, avocados, fish, or tofu.

CHROMIUM: This is a fairly new flashing friend and worth some consideration. Chromium plays a role in stabilizing glucose levels in the blood, which may diminish mood swings and sugar cravings. How great is that!?! Others perks include the lessening of heart palpitations, irritability, brain fog, and an increase in muscle mass. Evidently, hard core fitness buffs have known about the benefits of chromium for years. (Thanks for sharing, guys.) Daily intake levels currently are 200 mcg per day for adult women, though the USDA has never noted any reported adverse effects from higher doses.

 

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"Information supplied by FLASHionables, Inc. is not intended, nor should it be construed, as a substitute for medical advice. Always consult your health care provider to make sure your complaints are menopause related and follow his or her advice before changing your dietary regimen."