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Dr. Oz: Weight loss diets for different body types and calcium for osteoporosis

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If you can't fit into your designer jeans, should you blame your genes? Well, maybe. But Dr. Mehmet Oz says that you can customize your diet to win at weight loss regardless of your heredity, and he revealed the details on his Aug. 25 talk show. Plus: Get the facts on calcium supplements before you swallow another pill.

Here's the bad news: Genes do determine where you store fat. For example, if your mother and grandmother have generously proportioned derrieres, the odds are high that you'll also store fat in your backside.

The most dangerous area for stored fat is the belly. If you are apple-shaped and have gained weight in the stomach area or around your waistline, you have a higher risk of heart disease and high blood pressure.

Dr. Oz introduced expert Dr. Natalie Azar. She recommends consuming more leafy greens and citrus fruits for reducing belly fat. A supplement called L-Arginine might also help.

If you gain weight all over, try Sriracha sauce to boost your metabolism. This spicy sauce contains capsaicin, and you can try it on everything from your breakfast omelet to your broccoli at dinner. Dr. Azar also suggests doing weight-lifting.

For those who gain weight in their lower bodies, sip smoothies that contain whey protein powder. Add blueberries, flax and cocoa as well.

On the same episode, Dr. Oz discussed calcium for osteoporosis. He believes that while calcium is essential for preventing this condition, too much calcium can pose risks. Therefore, rather than take calcium supplements with high dosages, he suggests adding calcium-rich food sources.

Good sources of calcium from dairy foods include yogurt, cheese and milk. Spinach and broccoli also contain calcium. In addition, almonds and sesame seeds contain calcium.

How dangerous is osteoporosis? Risks include fractures and even death, reported Healio on Aug. 25.

Researchers developed a concept known as a frailty index and studied women older than 55 years old enrolled in the Hamilton Cohort of the Global Longitudinal Study of Osteoporosis in Women (GLOW). The risk of falls increased significantly based on the frailty index, as did hospitalization.

Although osteoporosis usually is associated with older women, it's important to start preventing the condition early in life. "The seeds for osteoporosis are sown when you're much younger, so it's important when you're a younger woman before menopause to take care of those things that can lead to osteoporosis later in life," said Dr. Marc Leavey in an Aug. 25 interview with WBAL News.

And it's not just calcium that you need, says Dr. Leavy. Exercise counts as well.

"Your bones understand that if you're doing things, they need to get stronger, so what we call weight-bearing exercise -- running, walking or jogging -- will strengthen your bones because they have to get to get stronger to carry your weight," added Dr. Leavey.

In addition, he emphasizes the importance of vitamin D along with calcium. "Calcium is the brick that builds your bones. Vitamin D is the mortar that holds it all together. They are both very, very, very important," said Dr. Leavey.

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