A study published in the February issue of the Chest revealed that vitamin D deficiency is linked to a higher risk of interstitial lung disease.

The Lungs

The principal function of the lungs is to transport the oxygen acquired through breathing to the blood streams and to release carbon dioxide back to the atmosphere. The whole process of respiration is accomplished by tiny specialized cells called alveoli or the air sacs. In the process of breathing, air passes through the nose then travels through the nasopharynx, larynx, trachea and through the branches of the bronchial tubes before finally reaching the aveoli. The diaphragm, on the other hand, is important in driving air to the lungs.

Pulmonary Health Risks

The increasingly deteriorating conditions of the environment make it even harder to keep the lungs healthy. Though the lungs are naturally capable of filtering the air that we breathe, they may not be able to filter toxic materials in the air that may affect our health. This results to lung problems that can be life threatening. Lung cancer, for example, has a high prevalence rate in the United States and other parts of the world.

The number one cause of lung damage is smoking. Numerous studies had found out that smoking can dramatically increase the risk of developing lung cancer and other pulmonary disorders. A single stick of cigarette can contain hundreds of toxins and harmful materials that can directly harm the lungs and other vital organs of the body. Indeed, smoking is bad for the health. Other factors and bad habits can also result to an increased risk of developing lung disease. Inhaling aerosols like paint and deodorants can result to serious damage of the lungs. Vehicles like trucks and cars release toxic fumes that can damage the lungs when inhaled. The lack of sufficient nutrition can also lead to certain lung problems.  A study published in the February issue of the Chest revealed that vitamin D deficiency can increase the risk of interstitial lung disease, a health condition associated with inflammation of the tissues surrounding the air sacs.

Interstitial Lung Disease

The air sacs found in the inner lining of the lungs plays a very important role in extracting oxygen from the air and are supported by a thin lining of tissue. When this tissue becomes inflamed, the function of the air sacs is affected. This health condition of the lungs is called interstitial lung disease. ILD is not limited to certain portions of the lungs but the inflammation can spread all throughout the lungs. Unlike pneumonia, the inflammation of the lungs in interstitial lung disease is not caused by infection but by other factors including the misdirected response of the immune system to infection and toxins like silica dusts and asbestos. Other cases of ILD are idiopathic or with no definite cause.

The first symptom of ILD is difficulty in breathing due to the reduced amounts of circulating oxygen in the body followed by frequent coughing. The condition can be mistakenly diagnosed as pneumonia. Health examinations to conclude ILD include blood tests to rule out infection, imaging studies like CT scans and chest x-rays, PFT or pulmonary function tests and biopsy. Though all these tests are not required in order to determine ILD, some cases may need more examinations that others.

Vitamin D Deficiency and Lung Health

In a study conducted by a team of researchers from the University of Cincinnati College of Medicine, results revealed that vitamin D deficiency can affect the proper function of the lungs. The researchers observed that patients with interstitial lung disease or ILD are mostly deficient in vitamin D especially in patients with connective tissue disease or CTD. They gathered a group of 67 patients with CTD-ILD and 51 patients with other types of ILD and found that the prevalence of vitamin D insufficiency and deficiency is 69 percent and 38 percent, respectively.  Vitamin D plays an important role in maintaining healthy lung function. And aside from keeping the respiratory system in tip-top shape, vitamin D also plays an essential role in other body functions.

Health Benefits of Vitamin D

United States laws require the fortification of all milk brands with vitamin D. So drinking one to two glasses of milk a day can supply the body with its needed dosage of vitamin D to maintain and promote better health. Other rich sources of vitamin D are cream, butter, and other dairy products. Some oysters and fish are also rich sources of vitamin D.

The efficient absorption of calcium in the bones need the assistance of vitamin D. Vitamin D deficiency is commonly associated with rickets in children and osteoporosis in older adults. Too much vitamin D can also have adverse effects to the body since it results to the excessive absorption of calcium which can accumulate in vital organs like the heart and lungs. Muscle weakness, vomiting and the appearance of kidney stones are also linked to too much vitamin D.

Infants and children aged 0 to 13 years need 5 micrograms of vitamin D a day; this recommended daily intake of vitamin D is relatively consistent up to the age of 50 with an increase to 10 micrograms for people 51 years and older.

Natural Ways to Promote Lung Health

Frequent exercise, proper nutrition and avoiding harmful habits are keys to keeping the lungs healthy. Even if the person exercise frequently and is receiving sufficient nutrition, smoking can keep his risk of developing lung disease high compared to sedentary and malnourished non-smokers. It has been well established that smoking can lead to numerous health conditions like lung cancer and other types of cancer. Smoking can also weaken the immune system and make the person more susceptible to infection.

Medical experts advise regular check-ups for the early diagnosis of a lung disorder. Taking the stairs instead of using the lift will also give the lungs a healthy workout if there’s no time to go to the gym. Second hand smoke can damage the lungs more than cigarette does to the actual smoker. So try to stay away from smoky areas and always make it a point to take the non-smokers area in bars and restaurants. Certain household products may also release toxic fumes when used. Make it a habit to always check the labels of household cleaning products before buying or using them.

Sources
medicinenet.com
eurekalert.org
medicinenet.com
nlm.nih.gov
ods.od.nih.gov
rd.com

A study conducted by a team of Australian researchers found that the increased supplementation of vitamin D and calcium can result to a significant increase in bone density and reduction in osteoporosis risk.

There are approximately 75 million people who suffer from the health condition in Japan, Europe and the United States. And according to statistics, women are four times more likely to develop the health condition than men.

A study conducted by a group of Australia researchers found that the supplementation of 400 IU of vitamin D3 and 800 milligrams of calcium can notably increase the bone strength and density of peripubertal female identical twins. The study was published in Osteoporosis International, a publication dedicated to discussing the issues on osteoporosis. The health condition is characterized by low bone density resulting to an increased risk of bone fracture and deformation of the wrist, spine and hip area.

The traditional approach in preventing osteoporosis aims to increase the person’s bone mass. And this can be achieved though calcium and vitamin D supplementation at pubescent years and in pre-menopausal age where the osteoporosis risk is noted to be higher. The bone build-up during the puberty years accounts to around 35 percent of a person’s adult bone mass.

Vitamin D and Calcium:  Effects on Osteoporosis

The researchers from the Australian Catholic University gathered a group of 20 identical twins and divided them into two groups. The first group was given a combination of vitamin D and calcium food supplement while the other served as the placebo group. The study lasted for six months and was the first to use pQCT, or peripheral quantitative computed tomography, to examine and measure the responses of the study participants’ bone structure. They found that the combination of vitamin D and calcium resulted to an increase in the study participants’ bone strength and bone density in the arm and shinbone by 4 to 66 percent depending on the specific bone area tested.

Earlier studies had already provided scientific evidence that calcium and vitamin D intake improves bone density and strength. A randomized trial conducted by a team of scientists from the University of Sheffield in the UK, for example, found similar results. The study was published in the February issue of the American Journal of Clinical Nutrition. In the study, the researchers observed that the supplementation of 792 milligrams of calcium resulted to an increase in the study participants’ bone mineral content and bone density. They also observed that the effects were reversed once the supplementation stopped.

The annual sales for calcium food supplements was about $993 million in 2004 according to the information provided by the Nutrition Business Journal. And this is projected to increase to $22 billion by 2013 according to the survey conducted by the Ipsos Public Affairs for the Council of Responsible Nutrition.

The Relationship between Calcium and Vitamin D

Calcium is an essential nutrient needed for the essential function of the nerves, muscles and the heart. The inadequate supply of calcium in the body often results to the development of osteoporosis. Studies show that the lack of calcium intake in early life can result to low bone density and increased bone fracture rate in adulthood. National surveys, however, found that people are not satisfying their daily calcium recommendation to promote and maintain bone health.

The recommended calcium intake for children and young adults aged 9 to 18 years is 1300 milligrams.  This is according to the National Academy of Science. In order to ensure that the risk of developing osteoporosis is decreased, it is important therefore, that one’s daily calcium intake is in accordance with the recommended intake. However, simply eating foods rich in calcium and taking calcium supplements is not enough. The body needs the help of precursors to promote calcium absorption so that it can be effectively utilized by the body. The active form of vitamin D is calcitriol. The substance is responsible for calcium absorption and the storage of calcium in the bones.

There are three ways a person can satisfy his vitamin D needs: these are through the skin, from supplementation and from diet. Vitamin D can be produced by exposing the body to sunlight. Exposure to the sun without any protection for a minimum of 15 minutes in a few days a week can give the body enough vitamin D to function properly. Medical experts also suggest a minimum of 400 to 600 IU of vitamin D a day from food and food supplements to promote better calcium absorption. The richest natural sources of vitamin D are liver, saltwater fish and egg yolks.

Natural Ways to Prevent Osteoporosis

Increasing the intake of vitamin D and calcium is the first step to reducing the risk of developing osteoporosis. The second step is to exercise regularly. Studies found that regular exercise, together with increased calcium and vitamin D consumption, can significantly reduce a person’s osteoporosis risk. Weight training can improve a person’s metabolism, tone the muscles and helps in maintaining health and strong bones. It is not important what kind of exercise a person does. But what is important is its frequency, intensity and consistency. Aerobics and weight training for a minimum of thirty minutes will make the bones stronger. Stair climbing, hiking, jogging and even dancing can produce enough movements keep the bones healthy and strong.

Eating foods rich in essential fatty acids is essential in keeping the intestinal lining healthy and more capable of absorbing minerals from the foods we eat. Vitamin A promotes better absorption of minerals like magnesium and calcium while antioxidants from natural sources helps reduce the risk of developing osteoporosis by protecting the bones from the damage caused by free radicals. Fruits and vegetables can also improve bone density by supplying the body with potassium and magnesium.

Get into the habit of having your bone density regularly checked. This is an important preventive measure to avoid the onset of osteoporosis. Bone density test will evaluate your osteoporosis risk and give you recommendations of whether you need to get more supplementation of vitamin D and calcium. Note that osteoporosis can remain undetected for years until you experience obvious symptoms like serious bone fracture and bone deformation. This makes early diagnosis very important.

Sources
nutraingredients.com
ncbi.nlm.nih.gov
jacn.org
nutraceuticalsworld.com
niams.nih.gov

Not having enough natural vitamin E and naturally-produced vitamin D in the body can predispose a person to dementia and cognitive decline.

In a recent Dutch study published in the Journal of Alzheimer’s Disease, it was found that not having enough vitamin E and vitamin D over the long term predisposed a person to cognitive decline and even the psychiatric disorder dementia.

Vitamin E and dementia

The study, which was undertaken by researchers from the Erasmus Medical Center, used questionnaires to track the diet of more than five thousand individual respondents.  The respondents were further tracked for an additional ten years.  Within this period of time, more than four hundred respondents were diagnosed with dementia while more than three hundred respondents developed Alzheimer’s disease.

After analyzing the combined data produced by the five thousand plus test subjects, it was found that an average intake of 18.5 mg of vitamin E reduced the chances of developing the psychiatric disease dementia than those who did not.  Individuals who had developed dementia had an average intake of only 9 mg of vitamin E per day.

According to the researchers, the connection between vitamin E intake and brain health is quite straightforward: the brain is an organ that is in constant metabolic activity.  Organic metabolism produces waste products, including free radicals.  If there are too many free radicals in the brain and too little anti-oxidants in the body, the brain tissue suffers directly from oxidative stress.  Vitamin E and other anti-oxidants can help reduce oxidative stress, which in turn promotes overall wellness and not just brain health.

Vitamin D and cognitive decline

In an unrelated study, researchers from UK’s University of Exeter discovered that individuals who had too little vitamin D were at risk for cognitive decline over the long term.  The study made use of data collected from more than 800 adults in the UK, who were above 50 in age.  Instead of questionnaires, the UK study used actual cognitive tests to measure cognitive stability and decline over a six year period.  They also tested the level of vitamin D present in the blood of the test subjects.

It was found that test subjects who had less than twenty-five nanomoles for every liter of blood had a 60% higher chance of cognitive decline.  According to David Llewellyn, lead researcher, a causal pathway between vitamin D deficiency and cognitive decline has finally been established with the help of their study, which means that cognitive decline can indeed be prevented by increasing the amount of vitamin D in the body.  And the easiest and most natural way to do this is to get direct sun exposure for at least ten minutes everyday.

In a  commentary produced by academics from the University of Auckland, it was said that it was high time that further examinations be performed to find out whether or not the public should be formally made aware of the benefits of vitamin D.

Natural or synthetic vitamin E

There are two main forms of vitamin E available in the market – synthetic vitamin E and natural vitamin E.  While some experts say that it’s basically the same, a study that had been published in the American Journal of Clinical Nutrition begs to differ.

According to the study, natural vitamin E was more bio-available than synthetic vitamin E.  Bio-availability is an important issue when it comes to supplements because it is the direct measurement of how much of a supplement is actually absorbed and used by the body. When there is low bio-availability, the benefits of a supplement are not maximized because only part of the dose is actually absorbed.

Other benefits of vitamin D and vitamin E

Vitamin D

1. Getting enough vitamin D can prevent advanced arthritic conditions from manifesting – you just have to be outdoors a few minutes everyday to keep your vitamin D levels up.  As one ages, the natural vitamin D production decreases, so you have to adjust your lifestyle to increase production during the golden years.

2. Healthy levels of vitamin D can help benefit the cardiac function by regulating blood pressure levels.

3. A link between vitamin D intake and reduction of the risk for multiple sclerosis has been established by numerous independent studies.

4. Vitamin D can help people with chronic pain.  People with fibromyalgia, arthritis and joint pain can also benefit from vitamin D intake.

Vitamin E

1. Vitamin E can keep older women healthy and free from common chronic, degenerative disease, says a study that has been published in the Journal of the AMA.

2. Vitamin E has been shown to slow down the growth of prostate cancer, according to a US study called the SELECT trial.

3. Vitamin E has natural anti-oxidant properties, which reduces oxidative stress and may also help reduce the occurrence of many types of cancer, including breast cancer and prostate cancer.

4. Vitamin E when applied topically can help lighten scars by improving the production of new skin and the formation of collagen, an important component in the skin that makes it resistant to physical stresses and also makes it supple.

400 IU of natural vitamin E per day is recommended for women over the age forty for general wellness and possible cancer prevention.

Sources:
nutraingredients.com
vitamins-nutrition.org
longevity.about.com
heartdisease.about.com
ms.about.com
arthritis.about.com
nutrition.about.com
prostatecancer.about.com
breastcancer.about.com
adam.about.com
altmedicine.about.com
longevity.about.com

]]> http://naturalhealthontheweb.com/mangano-minute/blogs/?feed=rss2&p=1495 0 http://naturalhealthontheweb.com/mangano-minute/blogs/?p=1490 http://naturalhealthontheweb.com/mangano-minute/blogs/?p=1490#comments Tue, 13 Jul 2010 05:00:08 +0000 admin http://naturalhealthontheweb.com/mangano-minute/blogs/?p=1490

Senior individuals with low levels of vitamin D are more likely to develop metabolic syndrome, which increases the risk for diabetes and heart diseases.

Researchers from the VU University Medical Center in Amsterdam state that insufficient amounts of vitamin D in seniors may be one of leading causes of metabolic syndrome.

The study involved 1,300 respondents (men and women) over the age of 65. A staggering 50% of all the respondents had vitamin D deficiency. Thirty-five percent of this segment of the respondents of the study had metabolic syndrome.

According to Dr. Marelise Eekhoff, co-author of the metabolic syndrome study, the findings of the study is significant because metabolic syndrome actually predisposes a person to other degenerative conditions like adult-onset/type-2 diabetes and heart problems.

Universal medical problem

In another study published in the medical journal Diabetes in the United States, it was found that 40% of elderly Chinese persons had metabolic syndrome because of the same vitamin deficiency.

In earlier animal studies, it was observed that test animals that had vitamin D deficiency had difficulty in producing and secreting insulin, which is necessary for the breakdown and utilization of blood glucose.

Dr. Eekhoff states that logically, increasing vitamin D in the body through supplementation and proper exposure to natural sunlight can help prevent metabolic syndrome and all of the medical maladies associated with the condition.

Getting enough of the vitamin

The National Academy of Sciences recommends that every person have at least 200 IU of vitamin D everyday to reduce risk of disease and to promote general wellness. For maximum benefits, 800 IU to 1000 IU can be used safely; the upper limit for vitamin D supplementation is 2000 IU everyday.

The following may cause vitamin D deficiency:

1. You don’t get enough vitamin D over a very long period of time (e.g. for years).

2. You don’t go outside to expose yourself to natural sunlight regularly.

3. Darker skins have reduced capacities to produce vitamin D.

4. Your kidneys are unable to help manufacture the vitamin naturally. This problem is more common in seniors than in younger individuals.

5. The digestive tract is unable to absorb available vitamin D in the body.

6. Obesity can also reduce the body’s capacity to use vitamin D, since fat cells leech the available vitamin D. People with a BMI of thirty or higher often have vitamin D deficiency.

Dire consequence of vitamin deficiency

What happens when you don’t have vitamin D? Here are just some of the problems associated with vitamin D deficiency:

1. Vitamin D deficiency, according to recent research, has been linked to higher risk of high blood pressure and other heart-related problems.

2. Vegetarians who shun dairy products and eggs may be at risk for vitamin D deficiency. If you are a vegan, you can easily supplement your diet with vitamin D by taking small amounts of fish liver oils.

3. The most common problem associated with not getting enough vitamin D is rickets, which cause soft bone formation and a deformed skeletal system.

4. Older adults may suffer from cognitive impairment if they lack sufficient vitamin D.

5. Children with low levels of vitamin D are predisposed to severe forms of asthma.

6. The risk for nearly all types of cancer increases with vitamin D deficiency, including breast cancer (according to one US study) and colorectal cancer.

7. Children vitamin D deficiency may suffer from slow growth.

8. According to Michael Holick MD from the Boston Medical Center, extreme vitamin D deficiency predisposes a pregnant woman to deliver via caesarean section (C-section).

9. In a study headed by researchers from the SUNY Upstate Medical University in New York, insufficient amounts of vitamin D in women can cause pelvic floor disorders and urinary incontinence.

10. Persons recovering from post-traumatic brain injury with vitamin D deficiencies are more at risk for chronic fatigue, says a study from Rijnstate Hospital in The Netherlands.

11. According to researchers from the Heart Institute of the Intermountain Medical Center, people with low levels of the vitamin are 77% likelier to die from a stroke.

12. Type 2 diabetics suffering from poor blood glucose control may be suffering from vitamin D deficiency, as well.

Sources:
nutraingredients.com
mayoclinic.com
webmd.com
webmd.com
webmd.com
webmd.com
webmd.com
sciencedaily.com
sciencedaily.com
sciencedaily.com

Vitamin D has been linked to many health conditions before. A recent study links insufficient levels of the vitamin with the disabling condition depression

In a recent study performed by researchers from the National Institute of Aging in the United States, insufficient levels of vitamin D may be the reason why many individuals over the age of 65 are experiencing symptoms of depression.

Senior individuals often have low levels of the important vitamin because they tend to stay indoors more often, as opposed to younger, more sprightly individuals with more active lifestyles. The study was published in a medical journal on endocrinology this year.

According to Luigi Ferrucci, the lead researcher, the emerging link between vitamin D deficiency and the occurrence of depression must be further investigated.  The study involved a follow-up testing of nearly one thousand male and female respondents within a six-year period.

The researchers used a specialized scale that measured the symptoms of depression called CES-D.  The researchers discovered that those with lower levels of vitamin D in their blood tended to have poorer score in the CES-D test.  Those with higher vitamin D percentages in their blood scored better in the same test.

Alarming, global trend

Depression is fast becoming one of the leading causes of disability around the world, not just in the United States.  It is estimated that today, there are 120 million people afflicted with the condition.  Ferrucci’s study is not the first to point at the possible link between the vitamin and depression.

In an earlier study carried out two years ago, Dutch researchers reported that insufficient levels of the vitamin in the body resulted in a higher percentage of the parathyroid hormone.

This hormone, which is used by the body to regulate calcium loss, has been directly linked to a higher incidence of depression in some one thousand two hundred respondents in yet another independent study.  This is the reason why a causal pathway must be mapped out to determine just how this vitamin affects the human brain.

In a fourth related study, researchers McCann and Arnes noted that vitamin D is important for the proper functioning and health of the human brain.  The widespread presence of vitamin D receptors throughout the human brain is evidence of the vital role of the nutrient in brain health.

According to yet another scientific review, vitamin D has been associated with affecting proteins in the human brain that are responsible for governing the learning process and remembering.  If an imbalance occurs in these areas, you can just imagine a chain reaction occurring throughout the brain.

Benefits of vitamin D

There are several ways that you can get vitamin D: natural exposure to sunlight, food (like dairy products, e.g. yogurt, milk, etc.) and through vitamin supplementation.  The body only needs about 10 – 15 minutes of exposure to natural sunlight to produce vitamin D on its own.

If this is not possible, people with low levels of vitamin D should explore vitamin supplementation; this applies most especially to senior individuals who may not be eating well or are unable to engage in a more active lifestyle.  Instead of using sunscreen when going out to get your healthy dose of sunshine, you can protect your skin naturally by taking natural antioxidants like fresh wheatgrass juice and citrus fruits.

The usual recommended dose for adults is between 400 to 800 IU (international units) of vitamin D everyday. Pregnant women should be given a higher dose (800 IU) to ensure optimum bone health and proper development of the fetus.

And there are more reasons to love vitamin D! Here are some of the most important benefits:

1. It is needed for proper absorption and utilization of calcium and phosphorous.  It is needed for the proper maintenance and repair of the bones and skin.

2. It strengthens and helps maintain the immune function of the body. Conditions like flu and the common cold can be warded off more efficiently if the immune system is strengthened by vitamin D.

3. It is an important nutrient that prevents the occurrence of MS (multiple sclerosis).  According to researchers from the Oregon Health & Science University, MS is less frequent in tropical countries because there is more available sunshine in these places than in temperate regions.

4. Vitamin D has also been linked to the maintenance of normal body weight (according to research from the Medical College of Georgia).

5. Vitamin D is important for brain health in the later years (60 – 79 years of age).

6. In a recent study from the Harvard Medical School, vitamin D can also reduce asthma attacks in asthmatic individuals.

7. We are exposed continually to low levels of radiation.  The good news is vitamin D can also help protect us from such exposures.

According to US cancer researchers, people with adequate levels of vitamin D have a lower risk for many types of cancer than people with low or inadequate levels of the vitamin.

Sources:
nutraingredients.com
healthvitaminsguide.com
medicalnewstoday.com

Denmark researchers have found that if we aren’t getting enough Vitamin D our bodies are less able to fight infection.

If you want to keep your immune system strong and healthy, it is key to make sure you are getting enough Vitamin D.  For quite some time health news has been circulating that lack of Vitamin D is linked to a variety of diseases and ailments including depression, breast cancer, osteoporosis, chronic pain, and heart disease.

A new research study out of Copenhagen, Denmark has presented yet another reason why you should get as much Vitamin D as possible.  Scientists have found that this vitamin is necessary to activate the T cells (often also called “killer cells”) in our immune system. Although their name may cause you to think that killer cells are to be avoided, they actually are important to have in your system as they seek out and destroy diseased cells.  When your body has ample levels of Vitamin D, these killer cells can work in your benefit to fight elements that could potentially do you harm.

In the research study, Professor Carsten Geisler and his team traced PLC-gamma1, a molecule that allows the cell to fight disease. They found that when cells are not activated by Vitamin D, they barely express PLC-gamma1. However, when Vitamin D is received, the PLC-gamma1 increases by over 75%.

According to the scientists, “Scientists have known for a long time that vitamin D is important for calcium absorption and the vitamin has also been implicated in diseases such as cancer and multiple sclerosis, but what we didn’t realize is how crucial vitamin D is for actually activating the immune system – which we know now.”

As my readers know, I have been consistently advising people to consume Vitamin D for years.  So how do you get more Vitamin D into your system? The best way to get Vitamin D is to increase your exposure to sunlight.  Just 5-30 minutes of sun exposure can greatly increase the amount of D in your system.  This means that you don’t even necessarily have to go sunbathing, just a short walk on your lunch break will do the trick.  Now remember not to use sunscreen, as it typically contains cancer-causing agents.

Unless you are living in an area that is sunny year-round like Florida or San Diego, the best way to get Vitamin D in the winter months is through your diet and supplements.  There aren’t a ton of foods that contain Vitamin D, so choose carefully. Some healthy choices that I like to recommend include dandelion greens, oatmeal, low mercury tuna and sweet potatoes.

While the recommended dose of Vitamin D is 200 IU for people up to age 50 and 400 IU for people between 51-70, a general rule of thumb is to get as much Vitamin D as you can.  Make sure you get enough exposure to sunlight and be sure to include healthy foods containing Vitamin D in your diet.

Source:
nutraingredients.com
Web MD

Consider using light therapy to combat the winter blues.

Has the winter season got you down?  If so, you’re not alone.  Because today, the third Monday in January, is Blue Monday—the most depressing day of the year.

I’m not sure how Blue Monday came to be, but apparently a lot of research has been done on this day, and work absenteeism has historically been high.

When you stop and think about it, I suppose it makes sense that this day is so depressing:  Spring seems like it’s light years away, the Christmas season seems like it was months ago, it’s dark outside when you leave for work and it’s dark outside when you come home from work, and there’s just a general sense of blah about life in general.

Of course this kind of thinking gets us nowhere, and as difficult as it may be, you have to actively seek out the positives in every situation life throws at you.  As the song says, you have to “always look at the lighter side of your life.”

And speaking of light, one way to make this a reality is through light therapy.

Our underexposure to light in the winter months has a serious impact on our overall health, our mental health included.  The sun simply doesn’t appear as often in the winter months as it does the summer months (damn that daylight saving time!), and this lack of light has a serious impact on our moods, our behaviors, our thinking processes and our immunity from diseases (studies show that vitamin D deficiency increases the incidence and severity of osteoporosis, fractures, osteopenia, infectious diseases, and autoimmune diseases).

In light of this (pardon the pun), a new study from the University of California says that the recommended intake for people in the winter months ought to be increased from 200 IUs per day to 2,100 IUs for people with dark complexion and 3,100 IUs for people with light complexions.  The study says that the only way for people to achieve a vitamin D sufficiency is through high doses such as these.

To combat the winter blues and future Blue Mondays, I highly recommend getting at least 20 to 30 minutes of direct sunlight.  This is difficult to do on overcast days, but when the sun does shine, make good use of it.  Spend at least 30 minutes outdoors, preferably between 10 a.m. and 2 p.m.  That’s when the sun’s rays are most direct.

Now, obviously, we all have personal and professional lives, and life’s daily tasks don’t always permit our basking in the sun.  If you find that this is the case for you, I highly recommend purchasing a light therapy box.  The light that these boxes emit is obviously not natural sunlight, but it’s as close to the real thing as it gets by mimicking the effects sunlight has on our psyche.

(Note:  Light therapy boxes produce a special kind of light, so don’t think that turning on more lamps and wall switches in your home will solve the problem).

Blue Mondays have to be fought and you can win that battle through the beneficial effects of light therapy.

Sources:
mayoclinic.com
nutraingredients.com
cbc.ca
dailymail.co.uk

Vitamin D: It's a matter of life and death--literally.

Ever wonder what the ‘D’ in vitamin D stands for?  I think I know—death.

A ton of studies have come out lately regarding vitamin D’s importance to our healthy lives, but there’s been a particular emphasis on how a deficiency in it can increase our risk for death.

I’ve written about many of these, like this one, where Utah researchers found that people “very low” in vitamin D were 45 percent more likely to die from coronary heart disease.  Or this one, where vitamin D-deficient elderly were three times more likely to die prematurely.

And who can forget this one, where researchers from the American Heart Institute found a linkage between people with low levels of vitamin D and the world’s leading killer—heart disease.

Well the most recent news on vitamin D is every bit as macabre as the aforementioned studies.  Because according to a study that’s set to be published in the online edition of the journal Annals of Family Medicine, black Americans are at the most risk for stroke-related deaths if their deficient in vitamin D.  More at risk than any other race.

Hearkening on the prevalence of studies linking vitamin D deficiency to death, researchers from the University of Rochester wanted to see if this rule applied to all cardiac-related deaths.  So with the help of the National heart Lung and Blood Institute, not to mention the 15,000 men and women they had health information on, they found that, indeed, vitamin D deficiency increased the risk of heart and stroke-related deaths by as much as 40 percent (for those who had the rock-bottom lowest vitamin D levels).

But the risk was even greater for African Americans.  When researchers honed their statistics to how race influenced risk, they found that the largest risk was among blacks (38 percent more).

The researchers assessed “risk” by taking into account various symptoms that are symptomatic of cardiac-related deaths, like body mass index, smoking and levels of C-reactive protein.  Of course they also factored into the equation those that had already died of heart-related deaths and what their vitamin D levels were prior to their dying.

Again, the study’s full details will appear on the journal’s web site, January the 11th.

If you haven’t realized how important vitamin D is to your life by now, then you never will.  Vitamin D is absolutely crucial to bone and cell growth, not to mention the body’s ability to absorb and put calcium to use.

If you’re worried about your vitamin D levels—or simply curious about how high or low they may be—a simple blood test will take care of that.  A vitamin D measurement of less than 20 nanograms per millimeter of blood is considered deficient.

Surprisingly, there are very few food sources that contain vitamin D naturally.  It’s frequently added to foods (i.e. fortified).  They are out there, though, and they include salmon, mackerel, tuna, and liver.

You can also get it through vitamin D supplements and cod liver oil.

Or you could go to the most natural of sources there is for vitamin D—the sun.  Ten to 20 minutes of sun exposure will give you your daily D fill.

Sources:
sciencedaily.com
dietary-supplements.info.nih.gov

Utah researchers find evidence suggesting levels of vitamin D influences risk of death.

Vitamin D just can’t seem to stay out of the news, this time making headlines in one of the country’s healthiest states, as two-thirds of Utahns are deficient in this all-important vitamin.  And because they’re deficient, Utahns are at an increased risk for death!

It doesn’t seem to make sense, does it?  How can a state that’s consistently ranked among the country’s healthiest states (likely due to the state’s high Mormon population, as Mormons have a rather strict health code) be so at risk for dying?  Could vitamin D really play that big of a role for overall health?

According to researchers from the Heart Institute in Salt Lake City’s Intermountain Medical Center, absolutely!

They realized vitamin D’s importance after charting the vitamin D levels of 28,000 50-year-olds, all of whom had no history of heart disease.  Based on where those levels tended to hover over the year of observation, they were put in one of three groups:  normal, low, or very low (as many reports have indicated in past years, vitamin D levels among Americans overwhelmingly tend to be too low than too high).  They were also interested to see if any health complications resulted over that time period, paying special attention to symptoms and signs indicative of heart disease.

Their findings?  In a word, sobering.

For example, individuals with “very low” levels of vitamin D were 77 percent more likely to have died in that year, 45 percent more likely to have coronary heart disease, and 78 percent more likely to have had a stroke.

The findings, published in the journal Clinical Endocrinology, further emphasize health officials’ need to review the recommended vitamin D levels for all individuals.  Health officials have already increased the recommended levels of vitamin D for kids, doubling the recommended amount from 200 IUs per day to 400 IUs per day.  Despite this recommendation, it’s estimated that 6 million kids in the country are still deficient in this all-important vitamin.

The time has come for health officials to institute a recommended increase for all individuals, regardless of age or gender.  According to the Institutes of Health, people are recommended to consume the same amount as kids:  400 IUs per day.  This is woefully inadequate, and—given the fact that the 400 IU vitamin D recommendation came over a year ago—woefully outdated.

Unless you’re a descendant of Benjamin Button, none of us are getting any younger.  As we age, our bones grow more and more brittle, so adults need vitamin D—i.e., bone food—every bit as much growing kids do.  Thus, this study’s researchers recommend as much as 2,000 IUs to 5,000 IUs per day.

The best source of vitamin D is the sun, but other sources include salmon and mackerel.  A four ounce serving of each has around 350 IUs, so you’ll need to either spend some time in the sun or supplement with a high quality vitamin D supplement as well.

You can find out about your vitamin D levels with a simple blood test.

(Note:  For those interested in why Utahns are so low in vitamin D levels, according to the Salt Lake City Tribune, it’s due to a multitude of factors, including the sun not emitting the same amount of UV radiation on Utah due to its geographical location).

Sources:
sltrib.com
msnbc.msn.com
sciencedaily.com
nutraingredients.com

Natural sunlight is among the best sources of Vitamin D.

Some “D”pressing news to report on the heart health front, particularly if you’re a senior citizen.  According to a joint study conducted by researchers from Colorado and Massachusetts, the elderly are at greater risk of dying from heart disease when their vitamin D levels are low.

If you feel like you’ve been bombarded with vitamin D news lately, you’re not alone.  The media are great at beating a dead horse, aren’t they?  But this time the “beating” is warranted, as they’ve finally come to the realization that vitamin D really is the “D”fensive vitamin.

Just how defensive?  Well if the Colorado and Massachusetts researchers’ findings are accurate, and there’s no reason to think that they aren’t, if you’re not sufficiently armed with D, you’re three times more likely to die from heart disease.

This truly “D”sturbing finding (OK, OK, I’ll quit with the “D” stuff) was published in the Journal of the American Geriatrics Society after researchers reviewed the health statistics of approximately 3,400 people in their elder years (65 years and older).  In the course of reviewing their blood samples, they found that those with the lowest vitamin D levels were three times more likely to have died than those with high vitamin D levels.  They were also two-and-a-half times more likely to have died from other diseases not including heart disease.

The researchers came from the University of Colorado and Boston’s Massachusetts General Hospital.

As I’ve referenced in past articles, health officials have increased the recommended dosage for vitamin D, but only for the youngest among us (i.e. toddlers, young children), not the estimated 24 million elderly currently living in America.  Perhaps this latest report will serve as sufficient justification to up the recommended dosage (400 to 600 IUs is what’s recommended for men and women over 50).

In the meantime, it’s important to expose your skin to the sunlight.  Generally speaking, the elderly are loath to spend all the livelong day in the sun.  But I’m not talking all day; I’m talking about 20 to 25 minutes of direct sunlight exposure (no sunscreen).  That’s all that’s needed to get a sufficient dose of the sunshine vitamin (if possible, stay out in the sun in the 25 minute range rather than 20 minutes; the skin becomes less absorbent of the sun’s rays as we age).

You can get a good amount of vitamin D through the food you eat, but there aren’t many options to choose from.  Pasteurized milk and other dairy products are usually fortified with vitamin D, but that’s not enough for me to start advocating pasteurized milk consumption (see why here).

That pretty much leaves fish as the best option for vitamin D through food.  Salmon—perhaps the most nutritious protein source on planet Earth—has about 350 IUs of vitamin D in a 3.5 ounce portion.  Mackerel is another fish that’s loaded with D (about 345 IUs per 3.5 ounce serving).

Whether it’s through the sun’s rays or the fish that you graze, get this vital vitamin in your system—your life “d”pends on it.

Sources:
sciencedaily.com
dietary-supplements.info.nih.gov