Author Archives: Manbir & Gurpreet

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About Manbir & Gurpreet

Gurpreet Kaur’s journey in this world .... Gurpreet Kaur was a Musician. She was a singer and a composer of music. Her interest was composing and singing Gurbani Shabads in Indian Classical style. She sang Shabads in All the Raags mentioned in Sri Guru Granth Sahib Ji. She also taught Gurmat Sangeet at Gurmat Gian Missionary College, Jawadi, Ludhiana. Elder child to Pushpinder Kaur and Dr. Brig. Harminder Singh, was born in Amritsar on 13th Jan 1962. She attended various convent schools as a child because her father would get frequent Army postings as a dental surgeon. She graduated with Music Honors from Govt. College for Women, Chandigarh. Music was her hobby and she composed and sang Raag based Gurbani Shabads. Doing Kirtan was part of growing up nurtured by her parents. She learned music from her father Dr. Brigadier Harminder Singh who was a dental surgeon in Indian Army and a very good singer himself. Gurpreet’s Bhua (father’s sister), Ajit Kaur retied as a Head of Department of Music from Govt. College for Women Ludhiana, and was a renounced Punjabi singer of her time. Gurpreet Kaur also learned nuances of Indian Classical Music from Pandita Sharma. She was a mother of three children, and a grandmother. Her daughter Keerat Kaur is a Computer Engineer. Her two sons Gurkeerat Singh and Jaskeerat Singh are doctors in USA. Her daughter Keerat Kaur too was part of her group ~ Gurmat Gian Group. Gurpreet Kaur left this world at the age of 54yrs on 12th Sept 2016 in Baltimore USA. She had recorded around 25 cds of Gurbani Keertan. 'Raag Ratan' Album (6 CDs) is a Compilation of Shabads in All the 31 Sudh Raags of Sri Guru Granth Sahib Ji. 'Gauri Sagar' Album (3 CDs) is a Compilation of All forms of Raag Gauri in Sri Guru Granth Sahib Ji. 'Nanak Ki Malhaar' ~ ((3 CDs) is an album of Raag Malhar Shabads in various forms of Malhar. 'Gur Parsaad Basant Bana' ~ (3 CDs) is an album of Shabads in Raag Basant sung in various forms of Raag Basant. Har Ki Vadeyai Sarni Aayea Sewa Priya Kee Preet Piyaree Mohan Ghar Aavho Karo Jodariya Mo Kao Taar Le Raama Taar Le Tere Kavan Kavan Gun Keh Keh Gawan Mera Baid Guru Govinda Saajanrraa Mera Saajanrraa

Calcium Intake ~ Daily Recommendation

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Recommended Daily Calcium Intake
 Infants
birth-6 months – 400 mg / day
6-12 months – 600 mg / day
   Children
1-5 years – 800 mg / day
6-11 years – 800-1200 mg / day
Adolescents & Young adults
11-24 years – 1200-1500 mg / day
Women
25-50 years – 1000 mg / day
Pregnant or lactating women – 1200-1500 mg / day
Postmenopausal women on estrogen – 1000 mg / day
Postmenopaural women not on estrogen – 1500 mg / day
Men (25-50 years) – 1000 mg / day
All women and men above 65 – 1500 mg / day

Osteoporosis

Calcium in Food

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Calcium in Food
When considering food items rich in Calcium content it is important to select foods that contain easily absorbable calcium. The more easily calcium is absorbed; the more available it is to be used by the body. It is well accepted that dairy products such as milk, cheese and yogurt are the best sources of calcium because they contain high amounts of calcium, and the calcium is well absorbed by the body.  
Skim milk products provide as much calcium as whole milk with the added advantages of less fat and cholesterol.  
Dairy products such as milk,cheese and yogurt are the best sources of calcium because they contain high amounts of calcium, and the calcium is well absorbed by the body.  
Bones in fish especially those of salmon and sardines, too contain useful calcium.  
Vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy, also contain calcium that is easily absorbed. These vegetables, however, contain smaller quantities of calcium per serving than dairy foods.  
It is possible for foods to contain calcium and for that calcium to have limited availability to the body. The reason is that these foods contain calcium-binding substances called oxalates (found in many green vegetables) or phytates (found in unleavened grain products). Of these two substances, oxalates are considered more potent in their ability to restrict calcium absorption  
While spinach contains calcium, it also contains oxalates, as do beet greens, chard, and rhubarb, that bind with calcium and interfere with its absorption. Even though the substances contained in these foods inhibit calcium absorption, experts agree that the benefits you derive from the other important nutrients contained in this group of foods far outweigh the negative effects of their tendency to block calcium absorption.Calcium loss through the urine is increased by excess consumption of salt, caffeine and protein.  
Vitamin D for Calcium Absorption

Vitamin D is crucial to calcium absorption. In fact, it increases calcium absorption by as much as 30% to 80%. Adults should get 400 IUs of vitamin D per day (older adults should receive between 400 and 800).The easiest and most natural way to get Vitamin D is from exposure to sunlight, which causes the body to manufacture its own. Just 15 minutes a day of summer sun exposure, even if only on the arms, face and hands will greatly enhance Vitamin D production.Although there are few food sources of Vitamin D, milk does contain significant amounts. (Fortified with Vitamin D, it contains 100 IUs per 250 ml glass). Foods such as margarine, eggs, chicken livers, salmon, sardines, herring, mackerel,swordfish, and fish oils (halibut and cod liver oils) all contain small amounts.Minerals and Bone Health
Minerals like manganese, copper, and magnesium are important for bone health as they play a part in bone remodelling.

Osteoporosis

Calcium Content of Some Common Food Items

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Calcium Content of Some Common Foods Portion Calcium
Milk and milk products
Cheese – Swiss, Gruyère 1.75 oz./50 g 493 mg
Cheese – Brick, Cheddar, Colby, Edam, Gouda 1.75 oz./50 g 353 mg
Milk – whole, 2%, 1%, skim 1 glass/250 ml 315 mg
Buttermilk 1 glass/250 ml 301 mg
Cheese – Mozzarella 1.75 oz./50 g 269 mg
Yogurt – plain 1 cup/175 ml 292 mg
Milk – powder, dry 3 tbs./45 ml 159 mg
Ice cream 1/2 cup/125 ml 93 mg
Cheese – cottage, creamed, 2%, 1% 1/2 cup/125 ml 87 mg
Meat, fish, poultry and alternatives
Sardines, with bones 8 small 153 mg
Salmon, with bones – canned 1/2 – 213g can 242 mg
Almonds 1/2 cup/125ml 200 mg
Sesame seeds 1/2 cup/125ml 100 mg
Beans – cooked (kidney, navy, pinto, garbanzo) 1 cup/250 ml 90 mg
Soybeans – cooked 1 cup/250 ml 175 mg
Chicken – roasted 3 oz./90 g 13mg
Beef – roasted 3 oz./90 g 7 mg
Tofu – with calcium sulfate 1/2 cup/125ml 130 mg
Breads and cereals
Muffin – bran 1/35 g 50 mg
Bread – white and whole wheat 1 slice/30 g 25 mg
Fruits and vegetables
Broccoli – raw 1/2 cup/125ml 38 mg
Orange 1medium/180g 52 mg
Banana 1medium/175g 10 mg
Lettuce 2 large leaves 8 mg
Figs – dried 10 270 mg
Combination dishes
Lasagna – homemade 1 cup/250 ml 286 mg
Soup made with milk, such as cream of chicken, mushroom, tomato or broccoli 1 cup/250 ml 189 mg
Baked beans — canned 1 cup/250 ml 163 mg

Osteoporosis

Osteoporosis – Risk Factors

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Osteoporosis – Risk Factors
The following conditions predispose to loss of bone and increased susceptibility to osteoporosis and consequent fractures.

  • Women with early menopause (40-45 years)
  • Younger women with ovarian hormone failure Or bilateral oophorectomy ( removal of Ovaries ) before normal menopause.
  • Women not receiving hormonal therapy for at least 5 years after menopause.
  • Patients after prolonged corticoid treatment of more than 3 months.
  • Primary hyperparathyroidism.
  • Strong family history of osteoporosis.
  • Men with hypogonadism.
  • Patients who have received chemotherapy, especially for breast cancers and haematological cancers.
  • Certain drugs enhance bone loss and render the patient susceptible to development of osteoporosis (e.g. corticoids, anti-convulsants, excessive doses of thyroid hormone, prolonged heparin therapy and anti-cancer drugs including high doses of methotrexate.
  • Low Calcium in diet.
  • Insufficient exposure to sunlight or not enough Vitamin D in diet.
  • White or Eurasian ancestry.
  • Caffeine (consistently more than three cups a day of coffee, tea, cola).
  • Alcohol (consistently more than two drinks a day).
  • Sedentary life style or prolonged bed rest.
 Conditions associated with Osteoporosis

Osteoporosis

Osteoporosis

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Osteoporosis
Bone is living tissue, not a lifeless structure, that only supports your muscles and flesh. In fact, bone, like other body tissue, changes throughout a person’s life.Bone tissue is constantly renewed through a process called remodelling in which old bone is removed and replaced by new bone. This remodelling is a natural, ongoing process that takes place in a healthy body. It is Nature’s way of seeing that old bone is discarded and replaced with new bone. Loss in bone occurs because, as we age, new bone is not laid down at the same rate as older bone is lost; the result may be a thinning of the bones, referred to as Osteoporosis.Osteoporosis is characterized by low bone mass and deterioration of bone tissue.WHO defines osteoporosis as a marked reduction in bone density, to differentiate it from osteopenia which refers to mild reduction in bone  density. In osteoporosis, the bone density is more than 2.5 standard deviations below the young normal mean (T scale <-2.5).Osteoporosis is often known as the silent thief because bone loss occurs without symptoms.True osteoporosis causes bone pain and or spontaneous fractures of the spine, hip and wrist.
Osteoporosis is usually asymptomatic until fracture develops. Older persons with a fracture, especially spontaneous fracture of the spine, wrist or femur should be investigated for osteoporosis.		  
 
Prevalence
One in four women over the age of 50 has osteoporosis. One in eight men over 50 also has the disease. However, the disease can strike at any age.
More women die each year as a result of osteoporotic fractures than from breast and ovarian cancer combined.
A fifty-year-old woman has at least a 40 per cent risk of an osteoporotic fracture during the remainder of her life. Up to 20 per cent of individuals, who fracture a hip, die as a result of complications. Fifty per cent of those who survive remain permanently disabled.

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