Caffeine, sugar and bone loss

You’ve been told that coffee is unhealthy, but how unhealthy?

A study has found that drinking either a caffeinated drink (coffee, tea or caffeinated soft drinks) or a sugary drink cause calcium loss to increase by 25%. The same study found that when sugar was added into caffeinated drink, calcium and bone loss doubled.

Another study showed that high caffeine consumption seems to cause bone loss in elderly women who don’t get enough calcium. As long as elderly women get the recommended 1200mg of calcium a day, it is still safe for them to drink up to 300mg caffeine or about 18 oz of coffee or its equivalent.

At the time of writing, the link between caffeine intake and bone loss is not that significant.

Compared to other factors like female gender, smoking, excessive alcohol intake, low body weight, coffee intake may not seem to be a significant risk factor for osteoporosis. This would probably matters most when coffee intake is high (e.g. four or more cups of coffee daily) and calcium intake is low.

A good piece of advice would be to ensure that you will get sufficient calcium intake from your diet. Experts suggest that 1000 to 1500mg calcium per day. One glass of cow’s milk has 276 mg calcium. However, many people nowadays are lactose intolerant or allergic to cow’s milk. When dairies are important sources of calcium, there are other sources available:

• Green peas
• Goat's Milk some people find that goat’s milk is easier to digest. One cup of goat’s milk has 327mg calcium.
• Oranges One cup of freshly squeezed orange juice give you 72mg calcium and lots of Vitamin C too.
• Seaweed has up to 14 times the calcium of milk, and a balanced combination of magnesium, phosphorus, potassium,, sodium, iron and trace minerals for stronger bones.
• Calcium supplements Many opt for this. However, it is important to ensure that there is high calcium bioavailability with the supplements taken. Food source calcium is easier to be digested and absorbed due to their high vitamin D and magnesium content.

Sources:

Massey, l.k. Acute effects of dietary caffeine and sucrose on urinary mineral excretion in healthy adolescents. Nutr. Res 8(9): 1988
Harris S. & Dawson-Hughes B. Caffeine and bone loss in healthy postmenopausal women. American Journal of Clinical Nutrition, 1994, Vol 60, 573-578

Breastfeeding significantly lowers cancer risk

A major study has strengthened the theory that breastfeeding significantly reduces a mother’s risk of breast cancer.

It revealed that women who breastfeed for a year over their lifetime are almost 5 percent less likely to develop the disease than those who do not breastfeed at all.

Breast cancer is the most common form of cancer affecting Malaysian women. About 1 in 19 in this country is at risk. The study by the World Cancer Research Fund showed that breastfeeding for a year cut the odds of developing the disease by 4.8 percent.

Breastfeeding’s other health benefits for mothers are thought to include lowering the risk of ovarian cancer and cutting the risk of heart attacks by almost a quarter.

Breast milk also boosts the baby’s health, protecting them from tummy bugs, asthma, chest infections, asthma and allergies.

Breastfeeding may also cut the baby’s chances of cancer in later life by reducing his or her odds of obesity. In general, babies who are breastfed are healthier and achieve optimal growth and development compared to those who are fed formula milk. Breastfed babies receive protection from illnesses through the mother’s milk.

It is World Breastfeeding Week this week (1st -7th August), dedicated to bring awareness to breastfeeding worldwide.

Despite this, Malaysia has maintained low breastfeeding rates, with just 14.5% new mothers attempting it*, compared with 98% in Sweden!

*Salim et al, 2006

My dad has GOUT

Almost everyone we know, know of someone with gout! Especially dads. Close to 95% of those with gout are men. The first attack generally occurs between 40 and 50 years of age, but can occur at any age.

It was once thought gout is a disease of the wealthy, although too much alcohol and overeating of meat and seafood are often associated with its developement. Sumptious seafood, could that be the reason why there are so many dads in Sandakan with gout?

Gout is often related to an inherited abnormality in the body to process uric acid. In other words, it is a disease that you inherit. It runs in the family. However, Uric acid levels can become elevated by eating a lot of purine-rich foods, by the overproduction of uric acid by the body, or if the kidneys do not eliminate excess uric acid.

Gout is one of the most common types of arthritis. It causes inflammation of the joint, with swelling, warmth, redness and pain.

Gout is a disease in which there is a build-up of uric acid in the blood. A relatively small amount comes directly from the food we eat. Uric acid forms in the blood of healthy people as a breakdown product of various chemical processes. Normally, the body rids itself of any excess through the kidneys into the urine, so levels tend to be higher in people with kidney disease.

If the body cannot get rid of enough uric acid, there is a build-up of uric acid, some will be deposited in joints. This may cause acute inflammation of the affected joints.

The first attack of gout usually involves the big toe or the ‘bunion’ joint. The ankle, foot and knee may also be affected.

Gout attack usually occur very quickly, often overnight. The affected joint becomes very painful rapidly, often to the point that even the weight of a bedsheet is unbearable. Without the right management, attacks become more frequent, last longer and may involve other joints.

Attacks often occur for no obvious reason but can be triggered by:

• Drinking alcohol especially during a binge

• Over-eating especially if on a high-purine diet

• Minor injury to a joint

• Drinking insufficient water

• Fluid depletion due to medications such as diuretics

• Attempting a "crash diet"

• Fasting, e.g. before surgery

If gout runs in your family, you would benefit a lot from lifestyle and dietary modifications (lose weight, drink more water, avoid alcohol, take less purine-rich food, and control other related medical conditions like high cholesterol and hypertension).

It was once thought gout is a disease of the wealth, although too much alcohol and overeating are often associated with its developemtn.

There are no cure to gout. Diet control (or weight reduction for obese person) and drinking sufficient water is the most important aspects in gout management. Scientists are now beginning to explore the effects of anthocyanins and flavonoids on uric acid production. The Medical Universities are putting out more concrete evidence continually, concerning the health benefits associated with drinking cherry juice and relieving pain with gout. It seems that drinking cherry juice on a daily basis has kept numerous sufferers free from attacks.

However, always check with your doctor if you are suffering from severe gout attack.

100% Pure Cherry Juice, Organic is available for sale at Just Health.