Swinger Lifestyle and their Essential Aspects

August 27th, 2010

The swinging practice has become a common phenomenon among several couples and individuals. These couples join a swinger club to increase their swinging network and explore different sexual avenues. Some clubs also organize swinger parties where you can meet other couples and realize your swinger dreams without any restrictions.

However, you should keep few things in mind while exploring into the swinger lifestyle.

Always explore new things like voyeurism, group sex, bisexuality etc.

Behave in a friendly manner with other swingers.

Never jump into an activity because a majority of people are executing it. You have your whole life to experiment and execute, hence you should proceed slowly and steadily.

If you are a woman, then wear something sexy and provoking so that you can attract other swinger men and women.

Talk to every individual at the swinger party irrespective of being interested in them or not .Always act politely while rejecting offers for swinger activities.

Never fake you personality and act objectively while dealing with others. Although most of the clubs and parties have arrangement for protection but don’t forget to take condoms with yourself since you should always aim at executing safe sex.

Don’t force you spouse to indulge into stuff; he/she is not comfortable with.

Always respect the privacy of other swingers at the lifestyle party.

Don’t get so much drunk that you hamper the self respect of other individuals

And last but not the least, maintain proper hygiene and take a refreshing bath before joining your friends for a swinger activity.

Hence, you should follow the above aspects while venturing into the swinger lifestyle. Moreover, don’t forget that swinger activities are meant for lots and lots of adult fun. So, join the group of swingers, grab your favorite drink and bring life to your swinging hopes and desires.

Great Tips For Choosing Fashion Magazines

August 25th, 2010

Like the women who read them, fashion magazines come in all sizes and varieties. One size does not fit all and the question of whether Vogue is far better than Elle, or if W Magazine is superior to them all is highly subjective.

Over the years fashion magazines have evolved with the times. Editors have worked hard to establish an audience within a very crowded but popular market. This is of course great news for the budding and veteran fashionistas who seem to have an almost unlimited amount of choices on the magazine rack.

Fashion Magazines have grown to encompass so much more than fashion in many cases to allow publishers to broaden their appeal to a much wider audience, while others stoically cover fashion and fashion only.

Vogue Magazine

Undoubtedly, Vogue sets the standard by which all other fashion magazines are based or judged. At almost one century old, Vogue is the veteran of the genre and enjoys immense popularity and arguably the most name recognition amongst the popular fashion magazines. Designs in Vogue are popular established brands such as Yves Saint Laurent, Prada & Chanel. Vogue is strictly haute couture. Famous for the large size of their fashion spreads, the famous fall fashion issue can easily exceed 700 pages.

Every month Vogue Magazine features articles in health, fitness, travel, and an inside look into the home of famous celebrity designers. Though Vogue includes these features, the magazines strength lies primarily in the larger than life layouts with top models and designers.

Elle Magazine

Like Vogue, Elle Magazine features high fashion but the main focus is on designer lines more accessible and affordable than some of the more expensive lines like Prada, or Chanel. Elle Magazine features comprehensive and large fashion spreads as well as expansive sections on accessories and beauty are a mainstay in.

However, Elle Magazine has worked hard to expand its audience. Working aggressively worked to broaden their readership by including articles normally found in popular women’s magazines such as Cosmopolitan and Glamour. Elle, while staying true to its fashion magazine roots is seeking to redefine the genre by becoming a fashion magazine that also features serious women’s issues.

Harpers Bazaar

Harpers Bazaar is definitely for the true fashion enthusiast. Collections from all the fashion capitals are featured – New York , Milan and Paris giving its readers a broad eye view of upcoming collections from around the globe. Issues routinely include color themes and sizable accessory sections.

Harpers Bazaar works hard to set itself apart from the rest of the fashion magazines. Bucking the trend to delve into the territory of other popular women’s magazines, Harpers only features articles that are fashion related. This is evident in its slight size as Harpers is the smallest of the magazines in this particular genre. Harpers Bazaar is also the most affordable of the fashion magazines at only $8 per year.

W Magazine

W Magazine has been categorized as the most artistic of the fashion tomes. Weighty in size, W devotes a sizable amount of pages to their fashion spreads, allowing for a more unique and creative vision. W gives limited coverage to the older fashion lines like Versace and the like, and looks to the future with the hot up and coming designers like Kate Spade.

The increased popularity of celebrity weeklies is evident in W, as a large amount of the articles are devoted to celebrities and celebrity fashions. W has become a great blend between a fashion magazine and a celebrity mag. It is a perfect choice for those interested in what their favorite celebrity personalities are wearing, what their doing, and the latest fashion trends.

3 Hard Decisions Made Easy When Selecting the Best Lace Wig to Fit your Lifestyle

August 25th, 2010

First, let’s examine your lifestyle. Questions you will need to answer about your lifestyle and habit are, “Are you moderately active or sedentary?” and “How much time are you willing to devote to maintenance and hair styling?” When looking at the various types of lace wigs available, we become a child in a candy store. During this, habits are forgotten. We fall in love with a fairy tale of possibilities such as falling in love with extremely long hair when we will only have time to maintain medium length hair. Answering these questions help push our desires closer to practicality.

The two most common lace wig bases are lace and polyurethane (thin skin). Polyurethane wigs give the greatest realism of hair growing directly from your scalp. The drawback to selecting polyurethane for your lace wig base is that it does not allow your scalp to breath. There are no holes in this material. When your skin sweats, there is no moisture escape. If you are moderately active, live in a warm or hot climate, this could become uncomfortable.

Lace bases allow the scalp to breath but are delicate. There are three types of lace bases, French, Swiss and Real Invisi® (made exclusively by LaceLocs.com). French lace is made with larger squares and a thicker lace material. Swiss lace is made from a sheer lace material that is slightly thinner in fabric thickness than French and has smaller squares. French and Swiss lace are both good for moderate to highly active lifestyles. Both are great for short term wear. However, French is recommended for new lace wig wearers and those with rugged hands. Real Invisi® is an ultra sheer lace fabric that is extremely fragile. Designed for photography sessions and studio lights, next to Polyurethane (thin skin) wigs, Real Invisi® wigs give a superior appearance of growing directly from the scalp. This lace type is intended for special occasions and not suited for everyday wear. Hair style defines curly, straight, or wavy. The easiest way to decide between the three is to reflect upon your habit. If you are accustomed to wearing your hair straight daily with infrequent changes to curly or wavy, purchasing a lace wig with straight hair is the best option. This will save you time each day in styling. On the other hand, if you are ready for a new you, the opposite of your habit may prove exciting and rejuvenating! Hair length can be like eating on a full stomach. Just like when ordering another plate of food when you can eat only one bite more, “sometimes your eyes may be bigger than your belly”. Keep in mind that less is more. Longer hair requires more maintenance and is subject to tangle easily. Even though the hair on lace wigs may be cut in various styles where length is decreased, why pay for what you will not use? Generally, the length of hair increases the price of a lace wig. It is recommended to purchase what your habit and lifestyle will allow you to maintain.

There are several more options to consider when buying a lace wig. However, the three decisions of base, hair style and length are the ones most people linger on the most. This is due to a lack of lace wig construction familiarity. Now that you understand the three major decisions, you are well on your way to picking your best lace wig to fit your lifestyle.

Health: Is Your Lifestyle Killing You?

August 23rd, 2010

“If I knew I was going to live this long, I would have taken better care of myself.”
Baseball’s Mickey Mantle

Health: Is Your Lifestyle Killing You?

How are you treating your body?

In writing this article for you, I also want to talk to me. A former bodybuilder and triathlon competitor, I am currently 20 lbs. overweight. The fact that I have a technologist diploma in nutrition and genetics makes my current health condition embarrassing. Health care is quickly becoming the number one concern in the Western world. Today our life expectancy is higher than ever; the average lifespan for men and women exceeds 70 years. People are now looking at the quality of their life as equal to or more important than the length of their life. As the baby boomers reach retirement age, they are expecting an active lifestyle — not the past stereo-typical “doing nothing” view of retirement. In fact, most retirees want the option of becoming more physically and mentally active than they were during their working career. In addition, our achievement of longer life has created unanticipated fallout in the economic models on which developed countries operate. Already several countries are raising their retirement age from the average age of 65. Why? They can’t support their population for the 20 extra years that many of them are going to live. Those of you who are younger and who will not be financially independent at retirement should expect to work much later. Age 70+ will become the new retirement norm. Modern society has not only helped us live longer, it has contributed to increasing our stress levels. In a recent survey by Northwestern Life, over 40% of workers reported their jobs to be “very or extremely stressful.” Heart disease and cancer ? two of the primary disease killers in North America ? are more rampant than ever, as are pollution, damaging lifestyle choices, and poor diet. What do we do about living longer in good health?

1. Take responsibility for your own health condition. Blaming others will not improve your health and it might increase your stress levels.
2. Establish your current health condition. Many of us take better care of our automobiles than we do ourselves. When was the last time you had a maintenance check-up? Have an annual physical check-up.
3. Another option is to complete a stress related self assessment. It can serve as a useful starting point to assist you in assessing your stress and health practices in five areas.

• Physical Health: Physical, Psychological, and Behavioral Symptoms
• Interpersonal Stress Factors
• Wellness Practices
• Nutritional Practices
• Occupational Stress
4. Think preventative wellness and nutritional balance, not drugs and medicine. Unfortunately, the majority of medical practitioners are trained to treat, not help prevent conditions. Medical training includes very little instruction on the nutritional effects on the human body. My many doctor friends agree that more must be done to include the preventative mindset in the medical community.

After my father almost died of a heart attack, the doctors put him on a low-fat, high-carb diet. The results of this approach increased his risk factors. After switching to a low-carb diet, he now is in better shape than he was 20 years ago

. 5. Set-up a plan that will work for you and your life conditions and preferences. Be realistic.
6. Take action. This is one area where just thinking about it will not help us achieve the wellness levels we all want.

Health and safety losses cost billions each year in lost productivity and related expenses, not to mention the intangible personal costs. You have seen on the news where seemingly perfectly fit joggers die while running. Wellness issues apply to more than overweight and inactive individuals. Environmental stress is global; it does not restrict its effects to certain groups. Our lifestyle choices are contributing to our health and wellness condition.

Health and wellness are your responsibility. After all, you will have to live with yourself for the rest of your life. The following action steps are designed to help you increase your overall health.

1. Take responsibility for your health and wellness.
2. Determine the ideal health and wellness condition for you. Document the differences between your current lifestyle and your new plan so that you have health goals to shoot for.
3. Establish your current health and wellness levels by completing an assessment that targets health and stress levels.
4. Acknowledge your current condition before embarking on an improvement plan. If I decided to run a marathon next week, you would surely be reading about my untimely demise.
5. If you have not done so, have an annual check-up to benchmark your medical condition.
6. Be holistic in your wellness plan. Map your improvements in all areas: nutrition, wellness, interpersonal, occupational, and physical. Physical activity must be part of your plan. Recent research proves how your overall health and cognitive abilities improve by simply walking 25,000 steps a week.
7. Make your plan a challenge. Make it fun. Be creative. If time is an issue, plan activities that combine healthy pursuits with important relationships.
8. Nutrition will play a critical part in your long-term success; it must be included in your wellness plan. 9. Start from where you are. Now.

Until next time keep “Living on Purpose,”

Ken Keis

Copyright for Fashion? the Discussion

August 22nd, 2010

The copying of fashion design originals – “knocking off” or “affordable interpretation,” depending on your point of view – is a practice that designers may have grudgingly accepted in the past, when less expensive copies took some time to reach stores and only those consumers who could afford the designer-label originals could be the first to follow a trend. This practice is costing designers greatly as more advanced technology makes it possible to see high-quality copies appear in stores before the original has even hit the market. While it has long been the practice of the American fashion industry to knock off European designs, American designers did not copy one another. They registered their original sketches with a trade group called the Fashion Originators Guild, an organization that urged retailers to prohibit styles known to be knockoffs.


In 1941, the Supreme Court held that the Guild was an unreasonable restraint-of-trade; the end of the Guild marked the beginning of the knocking off “free-for-all” that we are familiar with today began. It is now common for imitators to photograph the clothes in a designer’s runway show, send the photo to a factory to be copied, and have a sample ready within a couple of days for retail buyers to order. Since fashion collections are displayed in runway shows approximately four to five months before they are available to the public, this leaves the fashion impersonator plenty of time to get the copies to stores at the same time, if not earlier, than the originals. Designers assert that design piracy cuts into their longstanding franchise of uniqueness, lowers their sales volume, and ultimately removes incentives for creativity.


Sometimes the same department stores that carry the higher-priced version of a garment will also sell the lower-priced knockoff, often under the store’s private label. Knocking-off is widespread in the fashion industry and even those designers who fume over being copied are not above doing it themselves. Because of the speed with which designs can be recreated, it is not even always clear which designer created the original and which designer simply copied it. This discussion will explore how protection of fashion works fits or does not fit into the current intellectual property law framework in the United States. The overall organization of this discussion is a systematic consideration of possible protection for works of fashion under copyright, patent, and trade dress law. This discussion will encompass not only the current state of the law, but also proposals for reform, such as an amendment to the Copyright Act to protect fashion works.


The central question is whether fashion design is an art worthy of protection or a craft whose practitioners can freely copy one another. In an industry where many designers come out with similar looks each season – and where inspiration is said to be “in the air” – designers and the thriving knockoff industry are fiercely debating the issue.


Another key question: whether knockoffs actually benefit the industry as a whole. Copying, some argue, propels the fashion cycle forward by creating popular trends that encourage designers to move on to the next big idea. In what they call the “piracy paradox,” law professors Kal Raustiala of the University of California, Los Angeles, and Christopher Sprigman of the University of Virginia argue that copying makes trends drench the market quickly, driving the fashion cognoscenti to search out newer looks. “If copying were illegal, the fashion cycle would occur very slowly, if at all,” While they admit copying can harm individual designers, they say Congress should protect industries only when piracy stymies — rather than encourages — innovation.


Despite the apparent unsuitability of copyright protection to works of fashion, commentators are often confused by the anomalies in copyright law under which fashion accessories, works of architecture, and computer chip designs are eligible for copyright protection. Some argue that since copyright has already been extended to protect the aforementioned items, copyright may be the best legal tool that fashion designers have when fighting design piracy.


For example, Robert Denicola has argued that it would be more consistent with the legal principles of intellectual property law to draw the line of copyright with respect to arguably “useful articles” by shaping whether, in the process of creating the item, the designer focused primarily on aesthetic or utilitarian consideration. Such a test would to a great extent improve the odds that works of fashion would be granted copyright protection, as most fashion designers are concerned with the aesthetic rather than the functional aspects of their clothing.


The specific extension of copyright to fashion works would have many advantages for designers. First, a copyright owner may seek an injunctive remedy to prevent the impersonator of his or her design from making and selling copies of the original. Second, copyright law allows for the imposing and discarding of the infringing items. Third, the copyright owner can recover damages, either actual or statutory, and also profits. Finally, the copyright owner may be able to recover court costs and attorney’s fees. This last remedy is especially important in fashion design cases, as it allows small new designers to take on big manufacturers whose greater power and financial resources would otherwise be an intractable obstacle.

Despite these advantages to fashion designers, an amendment to the Copyright Act for works of fashion is not likely to be passed soon. As one commentator concisely stated that the current situation of the legislators and courts has a great deal of trouble seeing past the utilitarian function of a piece of clothing. While industrial designs have been the subject of repeated bills, Congress has explicitly excluded fashion works from these bills. For example, while the Design Anti-Piracy Act of 1989 would have protected original designs of useful articles against unauthorized copying, the bill would have barred apparel designs composed of three-dimensional shapes and surfaces with respect to apparel. According to one commentator, this exclusion has no basis in any discernible principle. It was added to help still the vociferous opposition of retailers to the bill.” In this current climate of judicial and legislative hostility, copyright protection will probably not be extended to specifically protect fashion works.


Fashion seems to be an industry particularly ill-suited to legal restrictions against copying. Copying or “borrowing” or “reinterpreting” is prevalent at every level of the fashion industry. When a lower-priced designer knocks off a higher-priced designer’s clothing, the copy may be a huge success because it offers more value for the price. But it is the higher-priced designers who are copying each other.


Fashion designers labors over their finished product just like any other creator or inventor. It takes hours upon hours of careful effort until a dress with just the right cut or a purse with the perfect design is complete. Why should this hard work and effort not grant the person behind the creation some level of security, allowing them to collect the benefits of their labor?


As a matter of Public policy it is generally believed that copycats are good for the economy. The claim asserts that preventing copyright for fashion eliminates the possibility of a monopoly by providing the consumer with lower priced knockoffs. Furthermore it is contended that knockoffs really promote business for the designer by creating a market for a style of fashion. But do we believe this actually? And what’s wrong with having a monopoly on fashion? When a consumer spends thousands of dollars on a purse or a dress that others will recognise as a Louis Vuitton or Versace, they should be able to enjoy the exclusivity that comes with such a purchase. Knockoffs steal from the consumer of their exclusive right to enjoy a specific product.


There are policy based arguments behind the government’s resistance to providing a copyright for fashion; ranging from the dislike for creation of monopolies to improving the market.


If the designer believes another person infringed his copyright, he could sue those who sell or manufacture the design in any federal court. Those found guilty would face fines of 250,000 or $5 a copy, whichever is greater.

How to Manage Lifestyle for Healthy Sex

August 21st, 2010

A great sex life is invariably the most important thing in the lives of man and woman. It keeps the family bonded. Although there are several different factors to the success of a marriage or a family, sex is one of the most important one. There are certain lifestyle measures that you can take to guarantee healthy and pleasurable sex night after night.

Keep an Active Life

Keeping a physically active lifestyle is important. If your job involves staying mostly before the computers, you should at least include walking, jogging or running in your daily schedule. Go for a walk everyday – probably early in the morning. Run or jog for at least 20 minutes a day, three times a week.

If possible, go for other activities like sports, swimming, mountaineering, rock climbing, cycling, or whatever activities that make you sweat. Activities like this can promote production of certain hormones in your body, which is conductive to good health. These activities also keep your mind fresh. Do you want to go to bedroom with as a dull, couch potato? No man would.

Women too should include all activities possible in their daily schedule. If there isn’t much time for exercise, steal some time by walking to shopping centres, office, churches or temples, or whatever places that are less than half a kilometre away. Our forefathers were used to walking several miles a day, every day.

Exercise

Exercising is also important. Yoga is the best form of exercise. You should practice yoga everyday – if that is not possible, at least four times a week. It balances your body, tones your body and keeps that sexy figure of yours. Learn yoga from a master and practice it everyday, wherever you are. The several benefits include good metabolism, mind control, physical balance, good physique, stamina, and more.

Exercise also goes well with an active lifestyle.

Watch Your Food

You are what you eat. If you eat junk food, your body is a junkyard. That is a cruel statement, but a true one. Can you expect good health from bad food? If you eat too much of stuffed food, oily food, fatty food, etc, kick the habit today. Learn to cook and stop eating from bakeries, fast food centres and restaurants. It not only saves your health, but also saves you money.

Include fresh fruits, wholegrain bread, etc in its variety. The less processed they are, the better they will get. Also avoid eating red meat. You can also live without eating any meat at all.

Aphrodisiacs

If you keep the above three tips, you don’t generally need any kind of aphrodisiacs. Good lifestyle habits are an aphrodisiac in itself. There are a variety of aphrodisiacs listed in Ayurveda – Aswagandha, Shilajit, Horny Goat Weed, etc are common aphrodisiacs. They are aimed at strengthening reproductive organs and to provide pleasure.

Managing your lifestyle according to Ayurvedic principles can work wonders in your life. You will enjoy a far better and healthier life, which also involves good sex.

 

Best Paying Careers For Women – In Fashion

August 19th, 2010

Having spent the last 9 years in seemingly the most glamorous and desirable industry to women, fashion I am often asked about the careers and opportunities for women in fashion and more often what are the best paying careers for women in fashion today?

The beauty about the fashion industry is that it caters for the creative and the business savvy as well as encompassing the back end blood sweat and tears in producing apparel for the Australian and global markets.

Let’s look at the best paying careers for women in fashion…

For the business savvy roles for example Brand Manager, Product Manager or Retail Buyer you need a qualification in business, commence, economics or marketing. Candidate perception is often misunderstood with these roles and in the past 4 years they have become the glamour roles of the industry. The misconception largely surrounds the intense business acumen required to be a success. You need to be numbers savvy, have strong skills in product forecasting, budgets, calculation of EBIT (earnings before interest and tax) and have strong analytical skills and margin and profit focus. All too often candidates see for 15% fascination with the product side of these roles and fail to see that 85% of the job is spent behind an excel spreadsheet.

Salaries in Australia for Brand Manager, Product Manager and Retail buyer vary greatly and are very dependent on the size of the company. With this said, some of the larger brands are the poorer payers. Brand Manager, Product Manager and Retail Buyers earn above national average to executive salaries at the top end. Longevity plays a big role in securing top dollar so proving yourself is essential. Your success will be measured on year in and year out results and growth so 18 months here and there is not going to get you into the best paying careers for women in fashion. You need to have some creative edge in these roles, so a sense of style and fashion is essential as much of the creative team is likely to report to you. These roles will see you provide product direction, range planning and product lifecycle analysis as a response to market forces and trends as well as the financial management aspects..

The creative roles in fashion are probably the most deceptive. Design is hard work and again longevity is going to go along way to allowing you to achieve your financial salary goals. My best advice when negotiating a role in design is to negotiate your increases when you commence. One of the biggest problems in increasing salaries once you start working is the lack of a remuneration plan at commencement.

To be a fashion designer you will need to have studied fashion design at any one of the various International Design schools. Getting accolades will also help. Make sure your design projects reflect commercial fashion and if they don’t leave them out of your portfolio. It is very off putting to an employer of a fashion designer to see arty unwearable fashion in the recruitment process.

As a fashion designer you will not only be responsible for the design of the ranges within the product budgets and brand values but you will be responsible for the outcome, market acceptance or rejection! It is very rare for a design graduate to score a top job as a fashion designer but occasionally it does happen. Your career path is however more likely to commence behind the scenes as a designers assistant. You will sketch, source fabrics, trims and accessories, cut samples, prepare range books and coordinate the design timeline with the pattern makers and sample machinists. Not too much creative here but at least you will be close to the action.

Prove yourself and you will be introduced to designing your own portion of a range with a bit of luck (and blood sweat and tears). As a designer assistant (graduate) in fashion expect to earn average national salaries. You will be competing with a big group of graduates all chasing the dream so embrace anything on offer and be realistic about the brand opportunities offered to you. It is no time to be a brand snob when you have just graduated from design school. If you decide to be brand specific be prepared to wait tables as it may be required for a while until the right break comes you way.

As a Range Designer of a visible and market identified brand expect to earn anywhere from average to executive salaries at the end. When so much hinges on the talents of a designer you would expect higher paying salaries, however, simple supply and demand principles unfortunately come into play. The best news is that when longevity kicks in (if you haven’t started your own label) the role of Design Director comes with a hefty pay packet. As Design Director of a fashion brand expect to earn serious executive dollars. Achieve this in fashion design and you have made it!

Let’s look at the engine room; Production Management, Operations and Supply Chain. These roles are the most critical to a fashion operation. Apparel may not be a perishable commodity but if it is late into store it may as well be. With the changes in supply chain and imports the production of apparel in the last 10 years has changed the nature of these roles significantly. In fashion production, operations and supply chain you can expect to frequently travel to operations particularly in the east and work in some quite deceptive conditions. Let me qualify this by saying that your negotiation skills need to be razor sharp and your ability to identify the right sources is essential.

In terms of qualifications you need a fashion production qualification, business or logistics supply chain management qualification or similar. Garment construction knowledge is essential. You will work hands on and be required to make the call on garment construction issues so it is imperative that you know the lingo. At the low end Production Managers in fashion earn just above national salaries with Operations and Supply Chain Managers earning exceptional executive dollars.

Whilst I have purposely focused on the highest paying roles for women within the fashion industry the obvious roles of General Manager, CEO and Company Director form the highest paying roles in the sector. It is difficult to focus on these roles when the opportunities are quite few are far between. Some outstanding women have achieved these roles in fashion with Sue Morphet of Pacific Brands crashing through the glass ceiling some years ago and moving up the scale with full force. Sue is of particular inspiration having conquered such an exceptional role within an established and traditional brand. There are other women like Sue earning exceptional salaries within the fashion sector, but the roles are few and far between. Salaries at this top end can reach beyond half a million dollars including bonuses and share options.

Secrets about Calcium Requirements. Calcium for Women 40 yrs Plus

August 19th, 2010

Why calcium for women?


“Whether you get enough calcium and build adequate bone mass early in life or not, your body will start reabsorbing bone from your skeleton during your perimenopausal and postmenopausal years, which can lead to osteoporosis,” says Ethel Siris, MD, director of the Toni Stabile Center for Osteoporosis in New York City.


“If you enter menopause with a lower bone mass, obviously you’ll be at a disadvantage,” notes Dr Siris. The body uses the reabsorbed bone to keep your blood calcium at a healthy level to sustain life.


How much calcium do we need?


Throughout one’s entire life, this mineral is important, but over time, the body’s requirements for calcium change.


For those 50 years or younger, the daily calcium requirement through food or additional supplements is 1,000mg. Older than 50 years the requirement increases to 1,500mg per day.


1,500mg of calcium daily seems like a lot, however the abundance of natural foods containing this mineral is fabulous. Dairy products are high in calcium, followed by calcium fortified juices, breads and cereals.


By simply consuming three daily servings of low-fat or fat-free milk, cheese, or calcium fortified soy milk or orange juice will provide more than 1,000mg of calcium. Once adding the calcium contained in other foods such as legumes and salad greens, the daily requirement is easily met. However, if you do not have this quality of diet each and every day, a supplement of calcium would more than likely be needed.


Are calcium supplements required?


It is okay to take supplements. The majority of women 40 yrs plus do not get enough calcium in their everyday diet, as either they don’t enjoy the taste of dairy, or for many they find them difficult to digest, or another factor is the thought that they are fattening. Therefore, take supplements if your diet is not rich in calcium content foods.


The body does not fully absorb the full amount of calcium consumed. For example, a glass of milk contains about 300mg of calcium, and when added with a 600mg supplement, you would imagine that you have taken in 900mg of calcium. In fact, the body has absorbed less and will excrete the remainder.


Beware when taking the traditional calcium supplements as often they may be too much. The body is only able to absorb a certain amount of calcium at once, and the excess is excreted, therefore taking the mineral in several doses throughout the day will optimise absorption.


Chewable supplements are available such as Tums, an antacid which is calcium based. Another is Viactiv soft chews. These supplements could be chewed several times each day to supplement the calcium intake from the diet.


Look out for the robbers


Unfortunately there are certain things which will deplete the amount of calcium in the body. These are protein, salt and caffeine.


We need to protect the calcium that is absorbed, and to do this we should cut back on fast foods, processed foods, canned foods, packet chips, pickles and any products that are high in salt.


Reducing the amount of coffee per day to two cups is recommended, however if adding milk to the coffee, some of calcium is being replenished.


Tips to preserve calcium through lifestyle


The absorption of calcium is assisted with Vitamin D, therefore a little sunlight each day is recommended. This is because sunlight on the skin produces Vitamin D in the body, which in turn helps the calcium absorption process.


If you are unable to get a daily dose of sunlight (10 minutes is all that is needed) it may be wise to take a multivitamin containing Vitamin D, or a calcium supplement with Vitamin D. What do you do if you go out in the sun? Wear Sunscreen!


Crucial to maintaining healthy bones, is exercise. Resistance training or strength training, and weight bearing exercise is essential for maintaining bone mass and avoiding the onset of osteoporosis. Adding exercise which involves activities such as walking, running, gardening and strength training using weights for resistance are all important to strengthen the bones and maintain healthy bone mass.


Cigarette smoking is damaging to the bones as the habit lowers oestrogen levels which in turn speeds up the levels of bone loss. Smoking has also been found to reduce the amount of calcium which is absorbed into the body.


Alcohol intake is also known to reduce the ability of the bones to absorb calcium. Having more than two serves of alcohol will be detrimental to the calcium absorption process.


The majority of women 40 yrs plus can prevent osteoporosis by choosing a healthier lifestyle including a well balanced nutritional diet, partaking in both aerobic and strength training exercise, reducing the amount of alcohol consumed and avoiding cigarette smoking. Supplementation may still be required for certain vitamins and minerals to optimum health.