HealthTip: Iron Deficiency Anemia

Anemia can result from many different health complications. Iron deficiency, vitamin deficiencies, or even chronic (long-term) illness may result in anemia.
Vegetarians, pregnant women, and female endurance athletes may be at an increased risk of iron-deficiency anemia. In iron deficiency anemia, the body doesn't have enough iron. Without enough iron, the body can't make enough hemoglobin (the protein in red blood cells that allows them to deliver oxygen to our tissues); The result is fewer, smaller red blood cells with a decreased ability to carry oxygen. This type of anemia can often be corrected with iron supplementation and adding iron-rich foods to your diet. Foods rich in iron include:

• Meat, fish, poultry
• Beans
• Dark green, leafy vegetables e.g. spinach
• Bright orange vegetables e.g. peppers, tomatoes
• Dried fruit 
• Iron fortified cereals, breads, and pasta

Our bodies absorb more iron from animal (meat) sources than other sources. Adult males (19-49yrs) commonly need 8mg iron/day while non-pregnant adult females need 18mg iron/day. Vegetarians are often recommended to have a little less than double these amounts because plant sources of iron are less absorbed in our bodies (therefore we need more to meet our needs). Also, as mentioned before, you can increase the absorption of iron in your body by having your iron-rich foods/ supplements with vitamin C containing foods such as orange juice or kiwi.

Stay tuned, other types of anemias are still to come!

Information Sources:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=403&trcatid=43&trid=911http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001586/
http://www.mayoclinic.com/health/anemia/DS00321

HealthTip: What is Anemia?

Anemia occurs when we don't have enough healthy red blood cells in our body. Red blood cells contain a red, iron-rich protein called hemoglobin. Hemoglobin gives red blood cells their color and allows them to carry oxygen to the body's tissues. To produce hemoglobin and red blood cells, the body needs iron, vitamin B-12, folate and other nutrients from food. Those with anemia may experience symptoms such as:

• Fatigue
• Pale skin
• Irregular heart beat
• Shortness of breath
• Chest pain
• Dizziness
• Cold hands and feet

Many of us take iron supplements because we consider ourselves to be anemic, but what if your anemia isn't related to an iron deficiency? If you experience these symptoms, see a physician to organize a blood test to determine if you have anemia, and what type.
If you do take an iron supplement, a few good tips to consider would be:

• The upper limit (the most you can have without taking an overdose) is 40 mg/ day for infants and 45mg/ day for adults
• These is good evidence to suggest that taking iron supplements with a meal including vitamin C (e.g. a glass of orange juice) will increase the absorption of iron supplement in the body
• Currently, no scientific evidence supports the thought that iron absorption is decreased if taken with milk

So, if supplements are the route that you choose to take, utilize your health-care team of physicians, pharmacists, and dietitians to make the best and safest choices for you.

Stay tuned for my next post about the different types of anemia's!

Information Sources:
http://www.mayoclinic.com/health/anemia/DS00321/DSECTION=causes
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=403&trid=1961&trcatid=42
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001586/

HealthTip: Cardiac Care

Researchers in Finland conducted a study which found coronary artery disease to not be the only cause of sudden heart death. Coronary artery disease (CAD), also known as coronary heart disease (CHD),  is when the walls of the main blood vessels leading to the heart become narrow and/or clogged with plaque. As mentioned in previous posts, plaque is made up of fat, cholesterol, calcium, and other substances found in the blood. It can build up over many years and can slowly prevent the flow of oxygen and blood to the heart. Once blood and oxygen flow are blocked, the heart stops beating and rapid death can occur. 78% of participants in the study died due to coronary artery disease. The interesting finding was that in those between 40-59 years old, alcohol consumption was the most common cause of death for 5.7% of participants, and obesity was the common cause of death for 5% of participants who were 60 years or older.
This study suggests that heart health can be affected by other lifestyle choices such as alcohol consumption (and not only food and exercise). So the next time you think about your heart, try to look at the big picture and consider what you're doing well and where you could maybe make some small improvements.

Information Sources
http://www.nlm.nih.gov/medlineplus/news/fullstory_117168.html
http://www.nhlbi.nih.gov/health/health-topics/topics/cad/

HealthTip: What Is Quinoa?

Quinoa is an ancient grain which originally came from South America. It is higher in protein than other grains and contains all of the 9 essential amino acids (amino acids which are required from our diet because our body can't make them). The grains have a light nutty flavor on their own, are small, bead shaped, and come in a variety of colors- white, red, brown, yellow, black, and even pink. You can use quinoa by substituting it for rice, adding it to salads, stuffings and pilafs. It can be eaten hot or cold and is cooked in boiling water, similar to how rice is cooked. A key step is to rinse it thoroughly before cooking to remove the bitter tasting saponins naturally found in quinoa. For more information about how to cook quinoa, see the information sources listed below.
Adding this gluten free grain to your lunches and dinners will help you pack healthy protein and fiber into your day! So why not go to your supermarket's bulk section and give it a try?

Information Sources:
http://www.healthcastle.com/you-can-cook-quinoa
http://www.torontosun.com/2011/09/21/quinoan-chefs-know-best

HealthTip: Know Your Cholesterol Risk

High blood cholesterol can be a risk for heart disease or stroke through causing blockages in blood vessels. It is a common health issue in the developed world, but risk factors that you may have control over include:

• Diet: consuming foods high in fat and cholesterol- can increase circulating blood cholesterol levels
• Being overweight or obese- can increase risks of heart disease, diabetes, and metabolic syndrome
• Getting insufficient exercise- can cause difficulty in balancing levels of bad (LDL) and good (HDL) cholesterol

Risk factors we may not have control over include:

• Genetic predispositions to high cholesterol (for example, a history of high cholesterol, or hypercholesterolemia, in the family)

If your lifestyle includes any of these risk factors, you may want to consider speaking with your physician or dietitian to determine what small day-to-day changes could be helpful for you!

Information Sources:
http://www.nlm.nih.gov/medlineplus/news/fullstory_115877.html
http://www.livingwellwithcholesterol.ca/about-cholesterol/what-is-cholesterol/are-you-at-risk

Update

For any of those individuals who may check my blog once in a while, I thought to share that I'll be away on holidays until the last week of August. I'll attempt to make a few posts while I'm away, but most likely will be posting more regularly when I return. Hope you all have a wonderful summer!

HealthTip: Trans Fats

Trans fats are found naturally at low levels in some animal-based foods, but can also be formed when liquid oils are made into semi-solid fats like shortening and hard margarine. Common food sources of trans fat include:

• Snack foods (e.g. cookies, crackers)
• Prepared desserts and pastries (e.g. donuts, croissants, cakes)
• Naturally in meat and some dairy
  
• Fats/ oils that are solid or semi-solid at room temperature (e.g. shortening, margarine)
• Ghee (Indian clarified butter)
• Fried foods  
  

The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories. For most people, this is less than 2 grams a day. A high intake of saturated and trans fats has been linked to an increase in LDL cholesterol (bad cholesterol), a decrease in HDL cholesterol (good cholesterol), and increases the risk of heart disease and health complications. Simple everyday changes can be made to decrease your risk, so why not consider where you could make a change that may help you and your family!

Information Sources:
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.hc-sc.gc.ca/fn-an/nutrition/gras-trans-fats/tfa-age_question-eng.php
http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/trans-eng.php#ma

HealthTip: Saturated Fats

The previous post states that foods with mono- and polyunsaturated fats can help decrease the risk of heart disease. The idea is to replace saturated and trans fats in the diet with the healthier fats mentioned in the last post; but where are these harmful fats in your food?
Saturated fat can commonly be found in:

• Cheese
• Animal products such as sausages, hot dogs, bacon, ribs, beef, lamb, poultry with skin
• Lard
• Butter
• Coconut oil, Palm oil, and other tropical oils
• Certain baked goods
• Fried food

Reading the nutrition facts labels of these products will give you an idea of how much saturated fat is in one serving size. It is also important to note that these foods do not have to be and shouldn't necessarily be avoided all together. Having your favorite food, but keeping in mind how much of it you eat is a great way to be conscious about your intake. The American Heart Association suggests that 7% of an adult's daily calories can come from saturated fat; Therefore, if one consumes 2000 calories a day, 140 calories or 16grams of saturated fat can be consumed (patients with cardiovascular complications may be required an altered daily fat intake).

See the next post for information about trans fats...

Information Sources:
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.hc-sc.gc.ca/fn-an/nutrition/gras-trans-fats/tfa-age_question-eng.php
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.jsp

HealthTip: Olive Oil and Healthy Fat

Choosing healthy oils such as canola or olive oil has been promoted by the American Heart Association for many years. Olive oil in particular is high in monounsaturated fat, which can play a role in controlling cholesterol levels and lowering risks of cardiovascular disease. A new study in France looked at 7625 participants and their consumption of olive oil. Some participants never used olive oil, others used it occasionally, while the final group used it often. Researchers followed participants for 5 years and found that those who used olive oil often were 41% less likely to suffer from a stroke when compared to participants who never used it.
The idea here is not to simply drop everything and change your entire cooking style! The important point to consider would be replacing unhealthy fats with healthier options that promote heart health. Monounsaturated and polyunsaturated fats have shown to play a role in controlling cholesterol levels and can be found in foods and oils such as:

• Olive oil; Canola oil; Vegetable oil; Flax oil
• Nut oils (e.g. peanut oil)
• Nuts (e.g. almonds, walnuts)
• Seeds (e.g. sunflower seeds)
• Avocados
• Fatty fish (e.g. mackerel, salmon, herring)
• Poultry

Using healthier oils for cooking and choosing fat sources with mono or poly-unsaturated fats will help you promote heart health and decrease your risk of cardiovascular disease. For more information about healthy fats, speak to your dietitian or physician.

Information Sources:
http://www.nlm.nih.gov/medlineplus/videos/news/oil_well_061611.html
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Polyunsaturated-Fats_UCM_301461_Article.jsp

HealthTip: Dealing With IBS

Dealing with IBS (irritable bowel syndrome) is different for each person as symptoms and severity are individual to each case. Recommendations differ depending on presence of constipation, diarrhea, pain, or bloating. Before restricting foods from your diet, work with your dietitian in order to help prevent nutrient deficiencies or unnecessary elimination of foods. If specific foods are eliminated, a dietitian may recommend supplementation if intake of certain vitamins or minerals is inadequate. General guidelines which may help those with IBS include:

• Have regular meals with adequate fluid intake (especially if suffering from constipation or diarrhea)
• Eat slowly, chew foods well, and avoid gum chewing and carbonated beverages to help reduce bloating
• If dairy product consumption leads to bloating, discomfort and diarrhea, discuss a lactose-restricted diet with your physician or dietitian
• Increasing soluble fiber intake (e.g. through oats, barley, rye, psyllium, or supplements) may help relieve symptoms. Insoluble bran fiber may not be effective; If symptoms increase or worsen, fiber should be discontinued
• Avoid excessive (e.g. more than 3 cups of coffee, tea, or energy drinks per day) caffeine intake
• Find out which foods trigger your symptoms and try to regulate intake of these foods by working with your physician or dietitian (e.g. high-fat foods, wheat, red meats, eggs, alcohol, caffeine, lactose, fiber, gas-producing foods)

IBS affects many individuals and it's treatment is highly individual. Discussing your symptoms, possible trigger foods, and options with your dietitian and/ or physician can help you take control of your IBS!

Information Source:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=3382&trcatid=43&trid=3938

HealthTip: IBS?

Irritable bowel syndrome (IBS) is a gastrointestinal disorder that involves abdominal pain, cramping, and changes in bowel movements. It is unclear why IBS develops, but it is the most common intestinal complaint for who are referred to a gastroenterologist. In this disorder, there are no structural problems with the intestines, but there may be complications with intestinal muscle contractions. Symptoms and severity vary from person to person; abdominal pain, fullness, gas, and bloating for at least 6 months are commonly the main symptoms of IBS. Discomfort and symptoms may occur after meals, come and go, and may be reduced or go away after a bowel movement. Those with IBS may suffer from constipation and/or diarrhea. Diarrhea may involve frequent, loose, watery stools, with an urgent need to have a bowel movement which may be difficult to control. Constipation may involve difficulty passing stool, and less frequent bowel movements. Cramping with a bowel movement and lack of eliminating any stool, or only a small amount may also occur.
If these symptoms sound familiar, make an appointment with your doctor and ask about IBS.

Information Source:
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001292/

HealthTip: Walking For Your Prostate

In a recent study, experts found that brisk walking may be beneficial in men with prostate cancer.
The study looked at 1455 men who were diagnosed with prostate cancer that hadn't spread. A survey regarding physical activity was distributed to participants 2 years after diagnosis, before any signs of the cancer returning. It was found that men who walked briskly for at least 3 hours each week were 57% less likely to experience progression of prostate cancer, when compared to those who walked at a slower pace and for less than 3 hours each week.
3 hours each week may sound like a lot of time, but getting 26 minutes of fresh air each day may be worth the effort? You decide! Taking your walks with a friend, family member, or pet, and setting a specific time each day for your walk may help motivate you to spend 30 minutes a day yourself. In addition, it's important for oncology patients to remember that any exercise or diet plans should always be discussed with health care providers while undergoing treatments and/or when newly diagnosed.

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/prostate_walk_053111.html

HealthTip: Dealing With GERD

Now that we know what GERD is (explained in the previous post), I thought to include a few recommendations dietitians may make when dealing with symptoms. The initial treatment is commonly lifestyle modifications in combination with over the counter medications such as antacids or antisecretory agents (for more information about medications, speak to your community pharmacist or physician).

Some lifestyle recommendations include:

• Achieving and maintaining a healthy body weight
• Reducing intake of alcohol, tobacco, and caffeine
• Avoiding foods that trigger symptoms, such as spices, peppermint, chocolate, citrus juices, onions, garlic, high fat foods, and/or tomato products
• Avoiding large meals
• Avoiding lying down within 2-3 hours after a meal
• Elevating the head of the bed 6-8 inches while sleeping

These recommendations may work in some people, while others may not feel sufficient relief and may require prescribed medication. In addition, maintaining a healthy body weight can also decrease the risk of developing obesity, metabolic syndrome, and diabetes, while avoiding trigger foods can help control acid reflux symptoms. Explore your options and talk to you physician or dietitian when dealing with GERD!

Information Source:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=1707&trcatid=43&trid=1919

HealthTip: What Is GERD?

Many of us suffer from gastroesophageal reflux, or acid reflux, but GERD is a more serious form of gastroesophageal reflux and is the acronym for gastroesophageal reflux disease. It occurs when stomach contents rise up into the esophagus (the tube that carries food from the mouth to stomach). When refluxed stomach acid touches the lining of the esophagus it may cause a burning sensation in the chest or throat; this is called heartburn or acid indigestion. Occasional gastroesophageal reflux is common, however, if it occurs more than twice a week, a physician should be consulted, as it may be GERD.
Main symptoms of GERD include frequent heartburn and acid indigestion. Some people with GERD do not experience heartburn but may have a dry cough, asthma symptoms, or trouble swallowing. Foods that may worsen reflux include:

• Citrus fruits
• Chocolate
• Caffeine or alcohol
• High fat and fried foods
• Garlic and onions
• Mint flavorings
• Spicy foods
• Tomato-based foods e.g. spaghetti sauce, salsa, chili, pizza

Treatment for GERD may involve the use of antacids, over the counter medications, and changes in diet. Medications called proton pump inhibitors may be prescribed if symptoms occur more than three times a week or if they cannot be controlled by over-the-counter therapy and lifestyle alterations. If you experience difficulty in swallowing or frequent discomfort due to reflux, consult your physician or dietitian for assistance. 

Information Sources:
http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=1707&trcatid=43&trid=1919

HealthTip: Tanning. A Quest for Beauty

Many young women and men use tanning beds or tan outside to get that perfect sun-kissed glow, but not all realize that they are putting themselves at risk of developing serious health problems; some know the risks but continue to tan anyways. Here are a few facts that may help you make a more educated decision before choosing an option that may have serious consequences.
Indoor tanning is associated with a higher risk of developing melanoma, the most dangerous type of skin cancer. Tans are caused by UV radiation from the sun or tanning lamps. This radiation can damage cells in the skin and possibly cause them to change, increasing the risk of developing skin cancer. Melanoma is the leading cause of death from skin disease. According to the skin cancer foundation, indoor tanning before the age of 35 years raises the risk of melanoma by 75%. Other common risk factors for melanoma include:

• Living in sunny climates or at high altitudes
• Long-term exposure to high levels of strong sunlight, because of a job or other activities
• One or more blistering sunburns during childhood
• Use of tanning devices
• Family history of melanoma

So before you hop into that tanning bed or choose tanning oil over sunscreen, you may want to do your own research into melanoma and the risk of developing cancer.

Information Sources:
http://www.nlm.nih.gov/medlineplus/videos/news/tanning_dangers_051311.html
http://www.skincancer.org/the-skin-cancer-foundation-in-the-news.html
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001853/

HealthTip: Melatonin

Continuing on with the theme of sleep, lets talk about melatonin! Many of us have heard about it, but what is it and why do people use it?
Melatonin is a hormone produced by the brain. Synthetic forms (made in a laboratory) of melatonin can be found at your local pharmacy in pill form. Many use melatonin to adjust the body`s internal clock that sets sleep-wake cycles. Some use it to help with jet lag, while others use it for treatment of insomnia (inability to fall asleep). There are also many other suggested uses for melatonin, making it confusing to determine the effects of melatonin. Scientific evidence suggests that melatonin is likely effective for treatment of sleep problems in children with autism and mental retardation, and helps with sleep disorders in blind people. In addition, melatonin is possibly effective in improving alertness and other jet lag symptoms and may be able to shorten the amount of time it takes to fall asleep (more information can be accessed from the link below). Further research into other health claims is needed.
Melatonin may help with sleep because it plays a role in regulating sleep-wake cycles. Darkness causes the body to make more melatonin; this signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. Some people who have trouble sleeping have low levels of melatonin. It is thought that the addition of melatonin supplements may help these people sleep.
Melatonin may not be safe for use in pregnant women, children, those with high blood pressure, diabetes, depression, and seizure disorder; it may also interact with medications. So if you`re interested in trying out melatonin, be sure to speak to your pharmacist or physician to determine if it is safe for you and what dose is best for you!

Information Source:
http://www.nlm.nih.gov/medlineplus/druginfo/natural/940.html

HealthTip: Why Sleep?

In today's world of high expectations, lists of tasks to complete by the end of the day, and staying up late to finish what's expected of you, sleep tends to get pushed to the side and suffer. Here are a few reasons why you may want to reconsider your priorities and make sure you get enough sleep each night!
British researchers have recently suggested that sleeping less than 6 hours, or more than 8 hours each night is associated with a decline in brain function. The mental decline observed was the equivalent of brain function being 4-7 years older. Women who slept 7 hours each night showed the highest scores on cognitive (brain) function tests, following those who slept 6 hours/ night. Cognitive function was similar in men who reported sleeping 6, 7, or 8 hours/ night. Additionally, many who get regular sleep of more or less hours can still function well. However, those with less than 6 hours or more than 8 hours of sleep showed the lowest scores on cognitive function tests in the study.
Getting enough sleep assists many brain functions. It helps the brain and body recover from daily activities, is restorative, and helps us concentrate and process new information better and faster. In addition, the researchers suggest that chronic short sleep produces hormones and chemicals in the body which increase the risk of developing heart disease and strokes, and other conditions like high blood pressure and cholesterol, diabetes and obesity. When we think of a healthy lifestyle, we commonly consider a balanced diet and exercise. Sleep is also an important part of a healthy lifestyle and healthy aging, so don't forget to factor that into part of the equation!

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_111598.html

HealthTip: Triglycerides

Often times when we get our cholesterol tested, we focus on the results of LDL ('bad'), HDL ('good'), and total cholesterol, and skip over our triglycerides levels. Triglycerides are a type of fat found widely throughout the body. When we eat, our bodies convert extra unused calories into triglycerides. Triglycerides are stored in fat cells and can be used for energy between meals. However, if you regularly eat more calories than you burn, for example from high calorie carbohydrates and fat (e.g. soda and fast food), you may have high triglycerides (hypertriglyceridemia).
According to the American Heart Association, high triglycerides are linked to an increased risk of heart disease and other health complications.
If your triglycerides levels are high, simple ways to help control levels would include:

• Limiting foods and beverages with added sugar (e.g. soda, pastries, highly processed foods) because many extra calories can come from these food options
• Choosing fruits for a sweet snack (e.g. blueberries, strawberries, bananas, apples, oranges..etc)
• Getting at least 2.5 hours of moderate exercise each week (this works out to approximately 30 minutes a day; even brisk walking can help lower triglyceride levels)
• If your physician or dietitian have confirmed that you're overweight, losing a few pounds (5-10% of your weight) has shown to drastically help lower triglycerides. Decreases of 20% in levels have been seen!

So if you've had your cholesterol tested, don't forget to ask about triglycerides too! If you have high triglycerides, talk to your physician or dietitian about the simple steps you can take to get back in control!

Information Sources:
http://www.mayoclinic.com/health/triglycerides/CL00015
http://www.nlm.nih.gov/medlineplus/videos/news/triglyceride_threat_042711.html

HealthTip: The Protein You Need

We all need 1-3 servings of protein each day depending on our age, weight, physical activity levels, and overall health status. See Canada's Food Guide for details about servings (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php).
Meats and alternatives provide our bodies with protein, fat, iron, zinc, and B vitamins. These nutrients are required for cell maintenance and repair, energy, help prevent anemia and infection, and promote proper growth. Lean options can help limit intake of cholesterol and saturated fats, which may play a role in heart disease. Healthier proteins include:

• Poultry without the skin
• Lean meats including inside round roast, outside round roast, eye of round steak or roast, strip loin steak, sirloin steak, rump roast, and lean and extra lean ground meat or ground poultry
• Fish high in omega-3 fatty acids e.g. char, herring, mackerel, salmon, sardines and trout
• Eggs
• Legumes such as bean, peas, and lentils
• Tofu
• Low-fat cheese, yogurt, and dairy
• Roasted nuts and seeds

Other ways to get some healthy protein into your meals includes adding meat alternatives such as beans, tofu, and lentils into soups, stews, salads, and as a side-dish; trying to have 2 servings of fish each week, this can be at lunch or dinner; and trying low fat and low salt options for deli meats, or simply preparing lean meat at home and slicing them (e.g. bake a few chicken breasts, slice, and refrigerate for use in sandwiches, salads, soups..etc).
Hopefully these tips will help you find creative ways to add some variety to your protein choices and promote heart health by limiting your sodium, saturated fat, and cholesterol intake!

Information Sources:
http://www.nlm.nih.gov/medlineplus/news/fullstory_110988.html
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/meat-viande/tips-trucs-eng.php
http://www.dietitians.ca/Nutrition-Resources-A-Z/Fact-Sheet-Pages%28HTML%29/Grains/Meat-and-Alternatives.aspx

HealthTip: Dealing With Lactose Intolerance

If you find that after consuming dairy, you experience the symptoms mentioned in the previous post, you may be lactose intolerant. Decreasing the amount of dairy, or removing it from the diet (for those with high intolerance) commonly relieves symptoms. For dealing with your intolerance, see the helpful tips listed below:

• Those with low intolerance may be able to consume up to ~1/2 a cup of dairy at a time without having symptoms. Larger servings may cause discomfort. Paying attention to how much dairy you can consume without having symptoms will help you prevent future discomfort.
• Milk products that may be easier to digest include: buttermilk, cheese, yogurt, lactose-free milk and milk products, lactase-treated cow's milk, soy milk, and rice milk. 
• Lactase enzymes can be added to regular milk or taken in pill form.
• To help you get more calcium, try fortified orange juice along with foods such as leafy greens, oysters, sardines, canned salmon, shrimp, and broccoli (which are high in calcium).
• Many people choose to supplement with calcium and vitamin D. Talk to your physician, dietitian, or pharmacist about the right dose for you!

Without enough vitamin D, calcium is taken out of the bones to help maintain calcium levels in the blood. This can cause rickets in children and osteomalacia (softening of the bones) or osteoporosis (fragile bones) in adults. Calcium is critical in the support of bones and teeth, and also is important for muscle function, nerve transmission, and hormonal secretion. Health Canada recommends that adults between the ages of 19-50 years need 1000mg of calcium/ day and 600IU of vitamin D/day (for other age group requirements see http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php). Read food labels, include calcium and vitamin D fortified beverages/ foods, and/or explore the option of supplements to make sure you're getting enough!

Information Sources:
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001321/
http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php