Calcium is a crucial nutrient that helps the body fulfill many functions. You may associate calcium with your daily glass of milk or serving of yogurt to help support strong bones. However, there’s much more to this important mineral than eating your dairy and maintaining healthy bones. Here are 10 interesting facts that you may not know about calcium.

01

Calcium keeps your heart ticking on time

Calcium assists in muscle contraction throughout your body, including your most important muscle: your heart. For this reason, calcium is critical to maintaining a normal heartbeat. The nutrient’s work in your body doesn’t stop there, though. Calcium also plays a role in releasing needed hormones and enzymes, helping your brain communicate with the rest of your body through the nervous system, and ensuring your blood clots properly.

02

Almost all of your body’s calcium is found in your bones and teeth

Calcium is the most abundant mineral in the human body. Average adult humans have between 1,000 and 1,200 g of calcium throughout their bodies—that’s over 2 lb (1 kg). About 99 percent of the calcium in your body is found in your bones and teeth, while the remaining 1 percent is found throughout your blood, muscles, and cell fluids.

03

Bones are like a calcium bank for your body

When needed for metabolic functions, your body will withdraw calcium from your bones, and deposit it back at another time when there’s enough to spare. However, your body can’t make its own calcium. To ensure there is enough to be deposited back to your bones, you need to get calcium through either food or supplements. Prolonged low calcium intake can therefore translate to reduced bone mass, higher fracture rates, and increased risk of osteoporosis.

04

Vitamin D is calcium’s BFF for building stronger bones

Calcium has become known as the bone protector, but it doesn’t do it alone. Vitamin D is also a vital nutrient for bone health. Your body needs vitamin D in order to absorb and utilize calcium. In addition to benefiting bone health, this dynamic duo has been shown to work better together in protecting gum and dental health, lowering the risk of type 2 diabetes, and reducing mortality in the elderly.

05

Your gut and bones have a calcium connection

Research has shown that calcium can be helpful to your gut, acting as a prebiotic to support the health of gut microbiota. Since calcium is absorbed in your gut, it makes sense that healthier gut flora has been linked to better calcium absorption, resulting in increased bone density.

06

Recommended calcium intake changes with your age

Adults under 50 are recommended to get 1,000 mg of calcium each day, while adults over 50 should aim for about 1,200 mg per day. An online calculator can help give you an idea of whether or not your regular diet is providing enough calcium. If you think you’re not getting enough, talk to your health care practitioner about ways to increase your calcium intake. Supplementation can be a convenient option.

07

Not enough calcium can make your fingers tingle

A low level of calcium in the blood is known as hypocalcemia. While mild cases typically do not cause obvious short-term symptoms, serious cases can cause tingling or numbness in fingers, muscles cramps, spasms, abnormal heart rates, and low energy. Such cases are almost always caused by serious health problems or certain medical treatments, rather than a slight calcium deficiency in the diet of an otherwise healthy person.

08

Too much calcium can stop you up

Higher than normal levels of calcium in the body is known as hypercalcemia. Mild cases may not result in any symptoms, but more severe cases can cause constipation, vomiting, weakened bones, kidney stones, and interference with heart and brain function. Hypercalcemia can be caused by taking too many calcium and vitamin D supplements, as well as certain diseases, medications, or dehydration.

09

Calcium can be particularly helpful to women

Research has shown that getting enough calcium—in combination with vitamin D—can help reduce and even eliminate symptoms associated with premenstrual syndrome (PMS), such as changes in mood and appetite. Sufficient calcium and vitamin D intake has also been associated with a lower risk of early menopause and less bone mineral density loss after menopause.

10

You don’t need dairy for a calcium-rich diet

Dairy products are excellent sources of calcium, but if dairy isn’t your thing, you can still get the recommended daily amount through other sources. Non-dairy sources of calcium include leafy greens, such as broccoli, bok choy, and kale, as well as fish with soft edible bones, like canned sardines and salmon. Calcium can also be found in fortified foods, including non-dairy milk, orange juice, cereals, and soy products. If you’re looking for a calcium-rich dairy-free recipe, try this tasty Quick Calcium Smoothie.

Constipation may not be fun to talk about, but it’s a common problem that’s estimated to chronically affect 14 percent of the population. When it happens, it can be uncomfortable, painful, and even downright stressful.
Laxatives can offer short-term relief, but they are not without their risks, especially when used excessively or for an extended period. They can cause dependency, dehydration, electrolyte imbalance, and impaired intestinal function. So, before reaching for the bottle of laxatives when you feel stopped up, try these natural remedies.

01

Up your hydration 

Dehydration is a common cause of constipation. Water helps soften stool so it’s easier to pass. Drinking an extra two to four glasses of water each day can help get things moving again. Research has shown that warm water is particularly effective at stimulating intestinal movements.

Try starting your day with a glass of warm water. Adding a squeeze of lemon or lime can give your water a further boost in helping to ease constipation. The acid content in citrus offers a gentle laxative effect.

02

Get moving

A lack of exercise is another common cause of constipation. Physical activity stimulates activity in your gut, so a regular exercise schedule can help you stay regular as well.

To keep constipation at bay, get active most days of the week. Even a light walk or gentle yoga can be helpful in getting things moving.

03

Increase the fiber

Fiber increases stool size, making it easier for waste to pass through your system. This means that ensuring you’re getting enough fiber is key to staying regular.

North American dietary guidelines recommend that women consume 25 grams of fiber each day, while men get 38 grams daily. However, most people only get about half that amount in their daily diets.

To make sure you’re getting enough, eat lots of high-fiber foods every day. Fibrous favorites include fruits, vegetables, whole grains, legumes, nuts, and seeds. If you still find it difficult to get enough fiber in your daily diet, try a fiber supplement.

04

Give your gut flora some love

Bacteria that live in your digestive tract help break down food and keep waste moving. If you’re experiencing constipation, these little helpers could be out of balance. Giving your gut flora some love in the form of probiotics and prebiotics may do the trick.

Eat more fermented foods like yogurt, kefir, pickles, and sauerkraut, as well as prebiotic foods like asparagus, bananas, and oatmeal. Probiotic and prebiotic supplements are also available.

05

Reach for the prunes

Dried plums, known as prunes, are high in fiber and a natural laxative called sorbitol. These characteristics give prunes their reputation for boosting bowel health. Studies have shown that prune consumption can improve both stool frequency and consistency in those with constipation.

While both whole prunes and prune juice are high in sorbitol, dried prunes offer about 6.1 grams of dietary fiber per every 100 grams of fruit. That means eating a few prunes each day will give you both the natural laxative benefit of sorbitol, as well as fiber to help support regular bowel movements.

06

Check your form

It turns out that modern toilet habits aren’t all that bowel friendly: Sitting straight on the toilet with your feet flat on the ground can constrict your bowel movement, making it harder to evacuate. A squatting posture has been shown to straighten the rectum. This allows abdominal muscles to work more effectively to eliminate waste.

Next time you need to go, try leaning back and raising your feet on a stool. There are even toilet stools designed to help you achieve that ideal squatting position.

07

Answer the call of nature

Holding it when you feel the need to go can actually cause constipation. While a busy schedule can make it difficult to give the time and concentration needed to get things moving, staying calm and distraction-free during toilet time is important.

No matter when the urge beckons you, make sure to take action. Try scheduling some dedicated bathroom time at the same time every day. This can help your body get into a daily routine, making the call of nature a little more predictable and easier to answer.

08

Calm your stress

Managing your anxiety and stress levels in daily life can also go a long way to sidestepping constipation. Studies have shown a strong link between depression and constipation, making emotional well-being something to consider when things aren’t moving as they should.

Practicing yoga, meditation, deep breathing, and other stress management techniques can help you calm down and put you in a better frame of mind to take care of business.

09

Try an abdominal massage

Massaging your abdominal area can be a helpful tool in the battle against constipation. Studies have shown that abdominal massage can stimulate muscle contractions in the digestive tract, relieve discomfort, increase bowel movement frequency, and decrease stool transit time.

Abdominal self-massage is easy to do and worth a try to relieve the discomfort that comes with being constipated. Try this three-step process from Michigan Medicine at the University of Michigan.

10

Avoid constipating foods

Fast and fried foods may go down easy, but they don’t tend to find their way out as efficiently. That’s because these high-fat foods can be difficult to digest, are often low in fiber, and rob your digestive tract of much-needed water.

Other culprits behind constipation can be too much milk, cheese, and unfermented dairy. Diuretics like alcohol may also be a problem, and even coffee in some cases, as caffeine can be dehydrating.

If you’re experiencing constipation, check your diet for any of these foods that may be causing things to get backed up. Instead choose more hydrating, high-fiber, and gut-friendly foods.

Matcha has been enjoyed in Japan for hundreds of years. Among the country’s most culturally significant beverages, it is the centerpiece of a traditional Japanese tea ritual, called chanoyu.
In recent years, many North Americans have taken note of matcha’s benefits for body and mind, welcoming it into their diets in a wide variety of ways: drinking it as a beverage and including the vibrant green powder in smoothies, baked goods, soups, ice cream, and other recipes.
If you’re on the fence about giving it a try, here are 10 reasons to embrace the magic of matcha.

01

1. Gives a non-jittery energy boost

Matcha is made from the ground tea leaves of Camellia sinensis—the same plant used to make green, black, white, and oolong teas. The leaves contain both caffeine and an amino acid called L-theanine. While these substances boost alertness, L-theanine prevents the jitters you may experience when you consume other sources of caffeine, like coffee. This is because L-theanine reduces stress responses in humans, creating feelings of calm and softening the sometimes-harsh effects of caffeine.

02

2. Powerhouse of antioxidants

Tea leaves are known for their antioxidant properties, thanks to their high concentrations of catechins, including epigallocatechin gallate (EGCG). Unlike other tea, which is brewed by soaking the leaves and removing them before consumption, matcha is made by grinding whole leaves into a fine powder. For this reason, matcha offers three times more EGCG than steeped green tea and has the highest antioxidant potential of any type of tea.

03

3. Good for your brain

Matcha’s high antioxidant and anti-inflammatory effects can offer protection for your brain, with studies suggesting that it can help slow the aging of the brain and may ward off Alzheimer’s disease. Research also shows that the EGCG, L-theanine, and caffeine in matcha can increase cognitive performance, and that drinking matcha regularly can boost attention and memory.

04

4. Supports heart health

Drinking tea on a regular basis can help protect against cardiovascular disease, so adding matcha into your daily routine is a great way to support your heart health. The EGCG in matcha can decrease oxidative stress and inflammation, repairing and protecting heart muscle. Consuming matcha can also help you lower LDL cholesterol levels, which can reduce the chance of heart attack and stroke.

05

5. Liver protector

Catechins contained in matcha offer protective effects for liver health. Research suggests that EGCG is the main catechin in tea leaves responsible for reducing liver oxidation stress and inflammation associated with liver disease development. Caffeine has also been shown to offer anti-inflammatory and antioxidant effects in the liver, reducing fibrosis (scarring) and risk of non‐alcoholic fatty liver disease.

06

6. Revs up your metabolism

Matcha can be a healthy and delicious addition to your routine to help stimulate your metabolism and support weight management. Studies show that including matcha in your diet on a regular basis can improve your body’s metabolic response when you exercise by boosting fat oxidation. This benefit is believed to come from matcha’s caffeine and EGCG contents.

07

7. Strengthens immunity

Sipping on matcha tea gives you immune-boosting flavonoids, including rutin and quercetin, as well as more than double the amount of vitamin C than other types of tea. Vitamin C helps enhance the function of infection-fighting white blood cells, while quercetin and rutin support the immune system through their anti-inflammatory and antiviral properties. Rutin also helps to strengthen the power of vitamin C by slowing its oxidization and allowing it to work more effectively.

08

8. Improves mood and well-being

If you’re feeling a little blue, you may want to add a little green matcha to your life to benefit from its mood-boosting properties. The L-theanine in matcha works as a relaxing agent, affecting dopamine and serotonin levels in the brain to improve feelings of well-being and reduce anxiety. Matcha’s caffeine content can also increase dopamine to improve mood.

09

9. Makes your skin glow

Staying hydrated is a crucial step to glowing skin, but why not supercharge your beautifying-fluid intake with a little matcha? Catechins in matcha have been linked to anti-aging and protective effects in the skin, including a reduction in wrinkles, roughness, discoloration, and sun damage. Research also suggests that the polyphenols found in matcha can be effective in reducing the skin’s sebum production to prevent acne.

10

10. An easy daily addition

Whether you’re blending matcha powder into a tea using hot water and a traditional bamboo whisk—known as a chasen—or whipping it up in a tasty cake, matcha is both easy to prepare and include in a wide range of recipes. You can find some great matcha-infused recipes here on alive.com, making it deliciously simple to incorporate this benefit-rich powder into your daily life.

Unraveling the production and life cycle of your clothing can inform more mindful choices that keep toxic fabrics off your skin and out of your life.

In this era of “fast fashion,” clothing makers are constantly turning out new styles at low costs and dizzying rates. This high-paced production is detrimental to both human health and the planet. Toxic fabrics now permeate the fashion industry, winding up in our closets, on our bodies, and in our landfills. However, by embracing a more mindful approach to our clothing, we can bring together healthier and more sustainable wardrobes.
For starters, here are some toxic fabrics to avoid.

01

Synthetic fabrics

Fabrics like polyester, nylon, spandex, and acrylic are created using manmade fibers derived from petrochemicals.  These fabrics undergo chemically intensive processing and are responsible for considerable offputs of carbon dioxide. Not only are synthetic fabrics made with chemicals that are toxic to humans, but they also offer less breathability than their natural fiber counterparts and have been linked to increased instances of dermatitis.

02

Semi-synthetics

Some fabrics, including rayon in its many forms, are made with cellulose fibers that are derived from natural materials like wood pulp, bamboo, and eucalyptus. However, these materials are considered semi-synthetic materials because of the heavy chemical treatments used in the process of making them into useable fabrics. This means that fabrics like bamboo and modal—sometimes lauded as more eco-friendly and natural options than synthetic fabrics—can actually be toxic fabrics as well.

03

Conventional cotton

While it may be naturally derived, conventional cotton also poses concern as a common toxic fabric among our clothing. Cotton accounts for an estimated 37 percent of fabric used in the textile industry. Alongside massive water consumption, the conventional cotton industry uses an immense amount of fertilizers and pesticides, creating pollution and introducing toxins into the cotton itself.

04

Treated with toxins

Outside of the harsh chemicals commonly used to make fabrics soft and useable for clothing, toxic fabrics are also created through dying and treatment processes used to make garments that are waterproof, anti-wrinkle, and anti-microbial.  These finishing treatments are often carried out using known carcinogens, including perfluorocarbons,  formaldehyde, some volatile organic compounds (VOCs), and heavy metals.

05

Long-haul fashion

Chemicals used in preparation for storage and shipping long distances is another way for toxic fabrics to find their way into our lives. Biocides, fungicides, and chemicals like formaldehyde are used to keep fabrics free from pests, mold, and wrinkles during shipping.

Now that we’ve covered some of the worst toxic fabrics, let’s get into friendlier options for your body and the environment.

06

Embrace the “slow fashion” mindset

Weeding toxic fabrics out of our lives requires us to consider the production and treatment of our clothing, from a fiber’s creation to the first time we put our hands on our new attire. Choosing long-lasting clothing over the latest trends, quality over quantity, is a key step to a “slow fashion” approach that minimizes waste and the toxic fabrics that are so prevalent within the conventional fashion industry.

07

Choose sustainably grown natural fibers

When buying new, take your time to find clothing made with natural fiber fabrics that are grown and processed using sustainable methods. These include fabrics like organic cotton, linen (made from flax), and hemp. While clothes made of these fabrics may cost more than those of fast fashion, they’ll not only be healthier for you and your skin, but also save money in the long run by lasting much longer.

08

Natural, nontoxic dyes and treatments

Look for clothing made with minimal, nontoxic processing and natural dyes. For example, when selecting clothing made of organic linen, look for naturally occurring colors such as ivory, tan, and grey. Similarly, materials made out of bamboo can also be a great option, but it’s important to be sure that the bamboo was sustainably grown and minimally processed using responsible and nontoxic methods.

09

Shop locally made

Fabrics and clothing made close to home save on the carbon footprint associated with transportation. Plus, buying locally made clothes minimizes the need to protect products from the vulnerabilities associated with long-distance shipping that may be mitigated with biocides, fungicides, and other chemicals.

10

Reduce, repair, and reuse

The textile industry has one of the highest turnovers of any industry in the world. Considering this, being as eco-friendly as possible and detoxifying our collective wardrobe goes beyond reading labels and shopping local. Driving the clothing industry toward less waste, use of nontoxic alternatives, and more sustainable practices means shifting our consumer demand to quality over quantity. This movement away from “fast fashion” can be accomplished by repairing the clothes we already have, prioritizing secondhand shopping over buying new, and using clothing until it is worn out.