That's Fit

With an estimated 10% of American men and women on some sort of pharmaceutical anti-depressant the question of whether or not these medications will have long-term negative side affects is certainly warranted. Recent studies suggest that one long-term effect of pharmaceutical anti-depressants is brittle bones and an increased chance of bone fractures. Not good news for the millions of aging Americans battling depression.

Leslie Spangler, a researcher at Group Health, a Seattle-based health plan researcher, found that post-menopausal women taking prescribed anti-depressants experience a significantly greater number of fractures to the spine, as well as to other bone fractures throughout the body. Spangler's research indicates that women are at a 30 percent greater risk of spinal fractures, and 20 percent greater risk of fracturing other bones.

Women taking anti-depressants need to be especially diligent in getting proper levels of calcium. In my book, 52 Ways To A Healthy You, I share with readers natural ways to maintain enough calcium through diet. Dairy products such as yogurt, acidolphilus, regular milk, and low-fat cheeses are excellent sources of calcium. But many people are not able to tolerate these foods. Fortunately, we can get calcium in other foods that few people think of as "high-calcium" foods. Canned salmon and sardines, collard greens, mustard and turnip greens, broccli, kale, soybeans, tofu, almonds, oysters, clams and shrimp are all excellent non-dairy alternatives for obtaining adequate amounts of calcium.

There are certain foods and beverages that block calcium absorption. Alcohol. spniach, parsley, beet greens, rhubarb, excessive fiber, soft drinks with phosphoric acid (no citric acid), caffeine, salt, bran, and oatmeal should all be avoided when consuming a high-calcium meal. Wait an hour after your morning coffee to have your yogurt mized with a slivered almonds.

Another added benefit of calcium for aging Americans is that calcium is directly related to controlling blood pressure. As a matter of fact, a 1500 milligram calcium supplement is beneficial in controlling high blood pressure. Proper calcium intake is also linked to a decrease in the risk of developing colon cancer. And, to those of us who are always on the look out for natural fat burners ... calcium once again is a winner. Calcium appears to increase thermogenesis, indicated by an increase in the body's core temperature. Lastly, calcium is known as an aid in reducing the negative symptoms associated with PMS.

So whether you are taking anti-depressants or not, you might want to check your calcium intake and see if you can't reap some of the healthful benefits of this wonder mineral/vitamin.
Action Tips

• Keep track of how much calcium you have in an entire day. Be sure to count non-dairy sources.
• Make an effort to obtain calcium every day from other sources besides milk products.
  
• Take a calcium supplement.