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10 ways to get enough calcium if you're lactose intolerant
May is National Osteoporosis Month, so now is a good time to take a look at your diet and figure out if you're getting enough calcium and Vitamin D to keep your bones strong and back straight for decades after you get your AARP card.
In general, the recommended daily allowance (RDA) of calcium (for women -- who need more than men and tend to be the hardest hit by osteoporosis) is between 1,000 and 1,200 mg. A serving of milk is about 300mg of calcium, so you're supposed to be drinking three glasses of milk per day. If you're not, then you're probably not getting enough calcium.
But what should you do if you don't care for milk… or if you're lactose intolerant? What if you're counting calories and just can't squeeze the extra into your diet?
Don't fret. Here are 10 tips for adding and keeping that important calcium in your daily routine.
- Quit drinking soft drinks. High phosphate levels in the blood (which can be caused by consuming large quantities of pop) leach calcium from your bones and prevent the absorption of new calcium.
- Get enough Vitamin D. Calcium is absorbed by the body and used only when there is enough vitamin D in your system. A balanced diet should provide an adequate supply of vitamin D from sources such as eggs and liver. Since most people don’t care for liver, go ahead and enjoy your omelets (and add some spinach!)
Don’t forget that sunlight also helps the body naturally absorb vitamin D, and with enough exposure to the sun, additional food sources may not be necessary. - Eat your beans (baked). One cup of baked beans has 154mg calcium (remember the target is 1,200mgs/day).
- Canned Salmon. Three ounces of canned salmon contain 181mg calcium. Salmon also is an excellent source of omega-3 fatty acids.
- Calcium fortified foods. Many foods are now calcium-fortified. You can find calcium fortified soy milk, almond milk, rice milk, orange juice, cranberry juice, breakfast cereals, breakfast bars at almost every grocery store.
- An 8oz glass of calcium-fortified orange juice provides about 300mg of calcium – which is about the same as a single serving of milk.
- One cup of calcium fortified soy milk has nearly 300mgs of calcium AND can be used over calcium fortified cereal. Two great sources of calcium in one meal.
- Oatmeal isn't just for breakfast. One cup of oatmeal not only provides 100–150mg of calcium, it is also a versatile add-in to many other foods and can be used to goose up the calcium quotient in your breakfast cereal, added to yogurt, or even mixed in with your favorite baking recipes.
- Eat your veggies... especially spinach, broccoli and dark green leafy vegetables. Kale, parsley, broccoli, spinach and other dark green leafy veggies each provide about 100mgs of calcium per serving. In addition to just making an effort to eat your greens, you can also try substituting raw spinach for iceberg lettuce on your sandwiches and in your salads.
- Go Nuts. Almonds and brazils nuts contain about 100mgs of calcium per serving and are both recommended snacks for people on low carb diets.
- Drink your latte. My personal favorite! A Starbucks Grande latte provides almost half your daily calcium needs and is such a pleasure. If you’re lactose intolerant, you can get your latte made w/ soy instead of cow milk.
If the gourmet fancy coffees wreak havoc with your budget, just mix a cup of regular coffee with a cup of milk (or skim milk to reduce the calories, or soy milk to eliminate lactose) – microwave the milk first to make your homemade latte nice and hot. - Take an Over-the-Counter Calcium Supplement. You can add a calcium supplement like Os-Cal® or even Tums® to your daily routine to make up the calcium gap. Word of caution… Just because a single Tums has 200mgs of calcium doesn’t mean you can take 5 a day to meet your RDA. It is ultimately and primarily an antacid, not a calcium supplement, and as such it can have a detrimental effect on your digestive system if taken long term.
Sources:
- Digestive Diseases Clearinghouse – Lactose Intolerance (http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/ )
- Vegan Society – Calcium (http://www.vegansociety.com/html/food/nutrition/calcium.php )
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Chantix Helps Quit Smoking
Everyone is aware that smoking is not good for your health, but many do not realize that smoking is also closely linked to chronic pain.
In my experience as a spine physician, if a patient has had pain for a long time and continues to smoke, he or she is highly unlikely to find pain relief from any type of treatment. The reason for this is not entirely understood, but it is probably due to multiple factors, such as blood vessel spasms and not allowing oxygen to get to tissues.
For people who are in a lot of pain, this information alone should be good motivation to help them kick the smoking habit, but many patients will need some assistance to stop smoking due to the strong physical and emotional addictive qualities of smoking.
Previously, a drug in the antidepressant line of pharmaceuticals was approved for use in quitting smoking, called Zyban. This drug worked by keeping a neurotransmitter (serotonin) around longer in the brain, which seemed to helped decrease the craving for nicotine.
Lately, a newer drug, Chantix, has been released that has a different mechanism of action. Chantix is designed to bind right to the nicotine receptors in the brain. Many patients even report that after starting Chantix, smoking is repulsive to them and they can’t stand the smell.
Like all drugs it does have some side effects (such as difficulty sleeping, loss of appetite, nausea, etc…), but the one that has gotten the most media attention is a possible link to suicidal ideation. While this is a concern, it should be noted that many people who are trying to quit smoking are already depressed, so it is difficult to know if this is a causal link or not.
In my clinical experience, Chantix has worked remarkably well, especially for people who are motivated to quit smoking.
By: Peter Ullrich, Jr., MD
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upper back pain
Wed, 04/30/2008 - 17:11
I have been having a radiating pain on my upper left side of my back, close to my shoulders. It feels like a burning sensation.
BACK PAIN
Mon, 04/28/2008 - 14:38
I AM A 38 YEAR OLD MALE THA NEVER HAS BACK PAIN EVER BUT LAST SEP. 2007 I GOT IN A CAR ACIDENT ON I BEGAN HAVING BACK PAINS MY DOCTOR SEND ME FOR A MRI IN IT REVEAL THAT I HAD TWO BULGE ON ONE HERNIER DISK I WENT TO PT. GOT EPIDURAL SHOTS NOTHING HELP WENT TO SEE A ORTHO DOCTOR FOR TWO VISIT ON HE STARED THA MY CONDITION WAS RELATED TO AGING NOT THE ACIDENT I TOTAL DISAGRIT CAUSE I WAS FINE BEFORE THE ACIDENT I AM STILL IN A LO OF PAIN I NEED A SECOND OPINION OR SOME KIND OF HELP SO HELP PLEASE
Where the pain comes from
Fri, 05/02/2008 - 01:42
In responce to the 38 year old gentleman, post MVA.
I must say that I could not agree with you more.
Unfortunately, the type of situation that you may be in could have mitigating factors as to why you are not getting the proper answers.(i.e. MVA, PIP coverage, IME'S, attorney's etc.).
However, even withstanding these mitigating factors, the information that you have been given occurs far to frequently.
As I see it, I will say a couple of things.
1) Your age has nothing to do with it. Your 6 months older !!!!! You know that, I know that and your physicians know that, but it is an excuse that will quiet the patient's who still accept a physicians word as "Gospel".
2) Once a person is @ 6 months post MVA and they have failed conservative therapy, P.T., chiropractic, medications, modification of aggravating activities, are doing daily back exercises, have had facet blocks, epidurals, in some cases medial branch blocks, etc., and they can truly state that they have been diligent towards their recovery, in the absense of neurolgical complication, they must make one major decision......... And that is,"Can I live with this pain ?) ( With medication, daily exercises as well as minimizing aggravating factors.
If the answer is "No", then the first thing to do is to figure out what is causing the pain.
In your case, it is almost invariably internal disc disruption (IDD). I say this because it is not visualized on an MR, epidurals and nerve blocks provided no relief and sufficient time has elapsed.
So, if you can not stand the pain (And you may want to look into options such as spinal cord stimulators, Fentanyl patches with extra oxycodone for breakthrough pain, etc.), than you need to see an Interventional pain Management Specialists as well as an Orthopedic spinal surgeon or neurosurgeon.
You will need a test known as a discogram (It's not particularly enjoyable). However, I am fairly certain that your pain generator level(s) will be located.
Once this ccurs, you must understand that the only treatment is a spinal fusion, and there is a chance that you may not be a candidate.
Fortunately however, most persons are and with a good discographer and surgeon, if they are a good surgical candidate, and they follow uo with P.T., the responce can be quite life altering.
A lot to think about.......
Pain
Mon, 04/28/2008 - 18:04
I know exactly what your saying. I'm 40 and have had back pain for years, but was fairly manageable. In 2002 I was painting our home and had some roofing tear loose and I went down to the driveway from two stories up, shattered my ankle 5 major breaks two screws and a plate, and had(have) two herniated discs. Doctor kept insisting it was degenerative disc disease, wear and tear from age. But I didn't have anywhere near the pain I have now, 5+years later. I've done numerous epidural injection series and have run through just about every narcotic available. I now take MS Contin extended release and MSIR(IMMEDIATE RELEASE)BOTH MORPHINE along with flexeril and others.Have you been to a Pain management doctor yet? I also have a TENS unit(electrical stimulation) that I use when the drugs are helping and Lidoderm patches, they basically numb the area but they only go so 'deep' for lack of a better word. I went round and round with several docs some unwilling to treat my pain and other who just want to keep uoin the dose and do more and more injections. The best advice can give is be firm and straight up with your doctor, they work for you so if you don't like how your tratment is progressing or isn't working Tell them.
Good luck
Low back pain
Sat, 04/26/2008 - 09:22
I am scheduled for my first epi injection in two
days. I am so nervous I am not entirely convienced
it is nerve pain. It feels like my coccyx bone is
broken. However, my MRI shows no sign of this.
I am in a pain management center that really shows
no compassion to just how much the pain affects
my enjoyment of life. I'm scared that this is
not the answer, but I am given no other options.
If I don't try this I will be thought of as not
cooperating in my treatment for pain relief. What
do I do?
LOW BACK PAIN
Mon, 04/28/2008 - 19:08
Mindi, I too went to a P.M. Center that was anything but simpathetic, it was the only one my insurance at the time would cover.My only suggestion is to comply with their course of treatment, while making clear how you feel ,as I've said before they work for you, my wife is 6 months from her R.N. and in their Ethics classes they cover this topic throughout. If you don't get any relief, tell them if they won't change their approach ask to be refered elsewhere. The one Doctor I had difficultly with, after I stood myground and told him I've been doing this for many years I know my body and what has worked for me, he finally backed off however I switched my care anyhow after getting laidoff. I wish you luck and don't be scared about the injectins I've had 12 series of 3, you may be a little sore for a day or two but then it will either help or it won't. Have faith and be strong
microdiscotomy
Sat, 04/26/2008 - 02:29
I had surgery three days ago I am very scared my pain is worse than before surgery in both sides of hips down both legs is this normal not getting much answers from the doctors nurse just says wait 2 weeks till you see the doc
chantix
Fri, 04/25/2008 - 18:02
I took chantix for 7 days and up chuck 3 times a day for a week. I was dehydrated. I talked to my dr and chantix and chantix said it didn't mix with the medications I was taking. I was told to stop taking it. I have not yet stopped smoking. I keep trying though.
pain
Fri, 04/25/2008 - 15:30
hi i am new to this site i have lived with sciatica and arthritus in my spine for a long time but i cannot find a doctor that understands the pain or even really one that cares can someone help me.it has made my life miserable no one in my life has a clue as to what we live with i could really use a friend in my life that does understand the pain and limits we have to have
Support
Thu, 05/01/2008 - 12:26
If you need to vent feel free to contact me. If you reply to this post I will extend you my contact information.
Pain
Thu, 05/01/2008 - 12:23
Greetings Laurie,
Welcome to the site. As with most pain related sites you will find much information, "some good, some not so good". Please hang in there.
Finding a doctor that can be both compasionate and understanding can be very discouraging, DON'T GIVE UP. Sometimes you may have to go a set distance with a doctor then accept that this doctor cannot provide you with any further assistance. As the result of an OTJ accident I hurt my back in June 2004. Had two surgeries and every possible physical therapy, injections, spinal stimulation (electrical)yet the pain persist. I am currently takin Morphine and Hydromorphone. This combo helps me to do things like "get out of bed, take a shower, etc and etc.
ABOUT PAIN
Tue, 04/29/2008 - 20:17
CALL ME DAWN I KNOW WHAT YOUR GOUNG THRU EMAIL I WILL GIVE U MY NUMBER
PAIN
Fri, 04/25/2008 - 20:39
Hi Laurie
I underatand what you are going through. Feel free to contact me if you need to talk.Where do you live? I am in Alaska. I look forwad to talking with you. email me at odiemea@yahoo.com
Health
Thu, 04/24/2008 - 05:50
Hi
Chantix is a very helpful in Quit smoking and I know about for it.
Chantix is a Scary Drug!
Sat, 04/19/2008 - 12:40
I took Chantix and endured horrible mental and physical side effects while taking it, but now it is over a year since I last took Chantix, my severe fibromyalgia-like symptoms are still full blown.
Even though I did sucessfully quit smoking, I wouldn't recommend Chantix to my worst enemy! It ruined my life. I gained 80-pounds because it is too painful to move my body.
I find that on a google search, I am not alone. I found hundreds of other Chantix users suffering the same side effects. But I keep searching, in hopes of finding an end in sight. A year and 3 months now of suffering every day, after being in great health all of my life-----is this permanent? Will I spend the rest of my life inflamed, holding on to walls and furniture to help reduce the pain so I can walk? I am still hoping to find the answer to that question. If anyone knows the length of the term of this, please email me newlightinc@aol.com
Thank you
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Surgery for Lumbar Spinal Stenosis Provides More Pain Relief than Nonsurgical Treatment
Surgery is more effective than nonsurgical treatment in providing pain relief for patients with lumbar spinal stenosis, new study results find.
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About the Bloggers
The Spine-health.com blog is an educational and editorial tool authored and maintained by Spine-health.com staff. Unlike most Spine-health.com articles, this is area is not peer-reviewed. Specific questions concerning your health should always be discussed with your doctor.
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Fibromyalgia: Cortisol May Help
New research shows that fibromyalgia symptoms of pain and fatigue may be alleviated by administration of Cortisol, a naturally occurring hormone in the body.
New research shows that fibromyalgia symptoms of pain and fatigue may be alleviated by administration of Cortisol, a naturally occurring hormone in the body.
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5 Tips for Flying Back Pain Free
With spring break around the corner, and travel season looming, many people with chronic back pain aren't looking forward to vacation; they're worried about how to manage the pain associated with a long flight.
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Smoking and Low Back Pain
The fact that smoking is not good for your health is not exactly news, but most people do not associate smoking with pain.
Lifestyle issues such as smoking, as well as lack of exercise and obesity, hamper the patient’s ability to find sufficient pain relief over the long term. In fact, research has shown that smoking causes back pain.
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How Chronic Pain Leads to Depression
People who live with chronic pain have long been saying that the non-stop physical pain is not the only challenge in their lives, but along with the pain comes a host of other challenges, such as:
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First Cervical Disc Replacement Surgery with ProDisc-C
The very first ProDisc-C surgery was performed last week since the FDA approved the device in December 2007.
The very first ProDisc-C surgery was performed last week since the FDA approved the device in December 2007.
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3 Empowering Health Resolutions for 2008
Like most of us, you probably start out each new year with the best of intentions: full of hope that THIS is the year you'll finally do "X" (fill in the blank with your #1 item). If you're like me, I dutifully make my list of New Year's Resolutions (usually at least 10 items long), only to get discouraged by late January and in pretty much full abandonment by March.
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Post-op pain is back....
10 years ago, I had a laminectomy and disectomy of the L4 & L5. The Dr. installed what he called a titanium cage. The rest was fused to it. It took 3 surgeries to complete the process. That was 10 yrs ago. Recently, I have been experiencing severe back pain again, while getting a "pins & needles" shocking pain down my legs and into my feet. It is difficult to stand and walk and I can only lie in certain positions for a short amount of time. Before I go back to the Dr., are there any home remedies that I can try? I really don't want to go thru PT and surgery again if needed. Any suggesstions as to what could be causuing it or how to get relief would be helpful. Thank you. Michael
Lumbar Disc comression
Please help me
PLEASE HELP ME
My MRI reports says that I am having problem Lumbar through that I am having pain in my legs
I cannot stand more than 05 Minute ! I can not walk more than 100 MTR! Doctor has advised me voveron 75 and therapy SWD with IFT! Doctor told me if these medicine reduce my pain it can be better to prevent from surgery! Otherwise they have to operate for this ! My pain has been reducing but after leaving pain killer it has started again ! Now doctor told me no need of operation ! I just need to walk daily 05 Km ! But I am wondering everywhere due to my pain
Please advise me
Please help me
awaiting reply
spine cord stimualtor
In 06 I had x-stop surgery, symptoms were back pain, right leg numbness,hernations of L4&L5. Currently I have numbness in both legs and feet, severe hip and back pain, herniations above the surgical site, herniations at C5,6,& 7. I am in alot of pain with heavyiness in both thighs making it difficult when I walk. I have seen 3 Dr's here with no solution except to live with this. I find this hard to believe with all of the technology we have today. One surgeon suggested a fusion, but changed his mind of the day of our surgery consult.At our last meeting he dismissed me and told me good luck leaving me in the examining room crying, he walked away talking into his recorder, he didn't even offer me a tissue. Another neuosurgeon stated I should have never had the implant done, that I have multriple problems and he cannot help me. I have had over 15 epidural injections that worked short term, I now have osteomalica and osteopenia, I think it could be from all of the shots. I am extremely drug sensitive and have tried all sorts of medicationsI am know scheduled for a spine cord stimultor,I am wondering how this with help the numbness. I am a bit worried and hoping that I am not making another mistake. Is there anyone out there that can help or give me some guidance
spinal fracture
I suffered a 30% compression fracture dirt bike riding-I am 45 and have been in a back brace for 6 weeks. Dr. says I should be completely out of the brace in the next few days but I still have immobility and back pain. Need help with exercises to strengthen the back and help with pain. Dr. says injury is stable and I have begun exercising again i.e. eliptical and walking. Any ideas? I hope to ride again it was a stupid accident
Compression Fractures
Sharon,
Well, if you are going to fracture your spine, this is the way to do it.
Most likely, wou will continue with some pain, intermittently for up to a few more months, but a 30 % compression fracture, while "ugly" looking on a radiograph, will heal nicely. It will still look the same on an x-ray, but the outer portion of the bone, or the cortex is essentially what heals.
More severe compression fractures can be treated with a procedure known as kyphoplasty, which essentially re-inflates the vertebral body. However, you physician seems to have taken what is essentially a rather straight forward and standard approach.
One last note
Sharon,
It may not be a bad idea to have a base line bone density study taken. This is especially the case if you have had a total hysterectomy, have a family history of osteoporosis, you are a smoker, you have a small body phrame and relatively low body weight, etc.
Gallballer removed
I recently had my Gallbladder taken out.They were giving me apple juice or apple cider, I don't know which. Could you tell me which one of these that I should be taken after this surgery.Thank You
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