With calcium playing such a fundamental role in the makeup of bone it seems reasonable to assume that a disorder of demineralisation might be helped by increasing calcium through supplementation.
What has the medical research shown us about the effect of calcium supplementation?
Here are some quotes from research articles
“Our analyses indicate that dietary calcium intake is not associated with risk of fracture, and there is no evidence currently that increasing dietary calcium intake prevents fractures. (see reference: 0)
Calcium supplements have very little role to play in the prevention or treatment of osteoporosis.”
There seems to be little need for calcium supplements except in individuals with major malabsorption problems or substantial abnormalities of calcium metabolism (see references 1,2,3)
1. Calcium supplementation may increase the risk of fracture!
Here are some quotes from research articles
(5). Warensjo et al “The highest quintile of calcium intake did not further reduce the risk of fractures of any type, or of osteoporosis, but was associated with a higher rate of hip fracture”
(6).Sahni, “there is no evidence currently that increasing dietary calcium intake prevents fractures. Calcium supplements have small inconsistent benefits on fracture reduction but probably have an unfavourable risk:benefit profile.”
2. Calcium supplementation may increase the risk of cardiovascular disease!
The following studies show that increasing calcium in our diets by food or supplements may cause artery problems.
(Photo Courtesy of wikipedia)
(1.5). Gallo, Calcium Increase Correlates With Worsening of Lipid Profile.
(2). Reid, (2010). Does calcium supplementation increase cardiovascular risk?
(3). Michaelsson, (2013). Long term calcium intake and rates of all cause and cardiovascular mortality: infarction and cardiovascular events:
3. Calcium supplementation may increase risk of Dementia?
A recent study by Kern et al published in the journal Neurology, found that elderly women who had already experienced stroke were at higher risk of developing dementia than those who avoid calcium supplementation.
(9). Kern, (2016). Calcium supplementation may increase the risk of developing dementia in elderly women with cerebrovascular disease.
Take home message is there seems to be little need for calcium supplements except in individuals with major malabsorption problems or substantial abnormalities of calcium metabolism
* if you have been advised by your Doctor to take Calcium supplements please continue to do so.
Is it a specific muscle strengthening programme?
From the research conservative therapy should use methods aimed at improving intersegmental coordination https://www.ncbi.nlm.nih.gov/pubmed/11840116.
Sleeping on your back enables your spine to remain straight and can take pressure off areas which may give you pain if you lay on them (ie side of hips, Shoulders, knees). However some find their lower back may ache a little while laying flat & so a small pillow under the knees can take pressure off the lower back.
One problem many find from sleeping on their backs is that they snore and so other sleeping postures may be more suited for you.
2. Side posture
Shoulder and upper back problems
By using a thick pillow under the arm, pressure can be taken off the upper shoulder. In this position the upper back doesn’t twist as much which can help upper thoracic problems
A body pillow can help keep the spine from twisting and help the hips and shoulders at the same time. Also the body pillow is a great way of getting out of the stomach sleeping posture habit.
The worst position for your back and neck
Good posture for your neck and back
This time of year
don’t be too busy
Use time wisely
So you can enjoy
You are worth the time
(Headaches that are caused from musculoskeletal dysfunction /strains in the neck)
Almost 50% of the population suffers from headache (1) and 15 to 20% (2) are due to cervicogenic headaches.
Musculoskeletal pain referred into the head can come from ligaments, nerves, tendons, muscles, disc’s and bones of the neck.
Causes of Musculoskeletal pain are varied, but can come from:
Muscle – Damage with wear and tear, overuse, trauma from Car accidents, sprains, strains and falls.
Ligaments – Postural strain, accidents, prolonged immobilisation.
Poor posture/body mechanics can lead to changes in spinal alignment with muscle shorting leading to muscle imbalances in the upper back/neck region.
Chiropractic treatment has been shown to be of benefit in the treatment of cervicogenic headaches.
Some headaches can be from more serious causes and people suffering from the following symptoms should seek medical care ASAP.
References: 1: The global burden of headache: documentation of headache prevalence and disability worldwide.
Stovner Lj, Hagen K, Jensen R, Katsarava Z, Lipton R, Scher A, Steiner T, Zwart JA
Cephalalgia. 2007 Mar; 27(3):193-210
2: Cervicogenic headaches: a critical review. Haldeman S, Dagenais S. Spine J. 2001 Jan-Feb; 1(1):31-46.
Using the correct chair and computer desk can protect your whole spine from postural strains.
Here are a few tips
1. Work directly facing the desk and computer.
2. The monitor should be at eye level where your eyes are directly looking at the top 1/3 of the monitor. A document holder attached to the side of the monitor can make manuscript-typing more neck friendly.
3. The keyboard and mouse should be around belly-button height and close to the body.
4.It is better if you can angle/tilt the front of the chair, so that the thighs are angled downwards.
5. If you spend a great deal of time talking on the phone, try using a headset. This will help you avoid cradling the phone between your ear and shoulder. Headsets also allow both hands to be free.
6. Regular breaks should be taken every 30minutes. Stand up raise arms above the head looking up at the ceiling then roll your shoulders backwards 3 times as you walk around for 1 minute.
Another way to decrease strain on the lumbar spine discs is to stand at the computer as shown in the following diagram.