Are You Vitamin D Deficient?

Probably … if you live anywhere north of a line that links Atlanta to LA or your skin is any shade darker than a notepad!

Season variations in vitamin D status are well documented in released studies. A recent College of California-Irvine and Mayo Facility research with 3.44 million blood samples of discovered that serum vitamin D levels are greatest in August and most affordable in February. From November through March, the absence of UVB rays in the Northern Hemisphere implies we cannot produce vitamin D from sun exposure to our skin.

“If you live north of a line that connects Atlanta to L.a, you essentially cannot make any vitamin D in your skin from November through March,” states Michael Holick, Ph.D., M.D., Teacher of Medicine, Boston University School of Medicine, and among the world’s foremost authorities on vitamin D.

Vitamin D improves calcium to keep bone wellness, but hundreds of other published researches reveal that vitamin D might assist avoid autoimmune diseases like type 1 diabetes, multiple sclerosis and rheumatoid arthritis. The nutrient could likewise play a duty in preventing particular types of cancer and state of mind disorders, and is linked to improved muscle strength and athletic efficiency and may play a function in weight management.

“Vitamin D is known to assist regulate– straight or indirectly-some 2,000 genes that manage everything from immunity, programmed cell death as well as appetite regulation,” explains Holick. “If you’ve receptors for D in practically all your cells and tissues, there’s a reason. Vitamin D appears to act like a surveillance mechanism for overall health.”

How Much Vitamin D is Enough?

It’s difficult to figure out how much vitamin D is required daily due to the fact that sunshine supplies the bulk our vitamin D from April-August. However, dark-skinned individuals, sunscreens, air pollution and various other factors all adversely affect the body’s ability to produce vitamin D. According to the Workplace of Dietary Supplements of the National Institutes of Wellness, the main is to get enough vitamin D with reasonable sun exposure, diet and supplements to keep an optimal blood level of a minimum of 30 nm/L of 25-hydroxyvitaminD.

The Institute of Medicine recommends 600 IU per day for adults (800 IU for those 70 and over) and a ceiling of 4,000 IU per day, The Endocrine Society’s specialist panel suggests 600-1,000 IU daily and a tolerable upper limit of 10,000 IU/day. Dr. Holick and lots of other vitamin D experts advise 2,000 IU per day. Considering that you are most likely getting less than 600 IU per day right now, try incorporating even more vitamin D-enriched foods into your diet plan to obtain at least 600 IU per day. Then, think about a vitamin D3 supplement if you live north of the 33 degrees latitude.

Vitamin D Lacking in US Diet

Vitamin D is among the hardest nutrients to satisfy your everyday requirements for due to the fact that it’s found in really couple of foods normally. Natural sources consist of cod liver oil, fatty fish, egg yolks, liver and mushrooms. Some 90-95 % of the vitamin D in the body comes from UVB rays that we transform in the skin to the nutrient. From November-March, strengthened foods and supplements end up being significantly necessary to obtain optimal amounts of vitamin D in your diet. A research from The Journal of Nutrition reported that more than 90 % of UNITED STATE adults fail to fulfill the recommended intakes from diet plan alone.

Food Sources of Vitamin D

1 Tablespoon cod liver oil, 1,360 IU

3 oz wild salmon, 800 IU

1 Tablespoon strengthened spreads, 100-200 IU

3 oz sardines, 192 IU

3 oz canned tuna, 154 IU

1 huge Eggland’s Best Egg, 120 IU

1 cup Vitamin D Fortified Soymilk, 120 IU

1 cup fortified Orange Juice (check labels for quantities), 100-130 IU

3 oz beef liver, 50 IU

1 large egg yolk, 40 IU

Vitamin D Supplements

Taking a vitamin supplement in the winter season is also a great option for many individuals. Shaklee offered a vey affordable vitamin 3# supplement for all. Here is the link to check it out: http://mjshealthyway.myshaklee.com/us/en/products.php?sku=21214

Info thanks to Diet Nutrition Advisor

I hope you have a healthy and productive holiday season. 

MJ 

Check out the Shaklee opportunity at http://mjshealthyway.com 

Bone Health Part 1

Most people think that bones are hard, lifeless parts of their bodies. Actually bones are living organs full of blood and cells that are an active part of our overall health. Far from static, our bones are constantly rebuilding themselves and growing stronger or weaker depending on how active we are and how well we are supplying the nutrients they need.

It is a fact of life that our bones lose minerals as we age. Bone loss starts around 30 years old. If left unchecked, bone loss can lead to osteoporosis, a disease in which the bones lose minerals such as calcium until they become fragile and break easily.

What are the challenges?

• There are many risk factors for osteoporosis:

• The amount of bone mass you start with has a big impact on your risk of osteoporosis. If you are female, petite, white, Asian, or have a family history of osteoporosis, then you have a greater risk.
• Research suggests that tobacco, heavy alcohol use, and low physical activity can all reduce bone mass.
• Gastric bypass, low testosterone, high thyroid, and certain medications (such as steroids or thyroid) can all increase risk.

• It is estimated that there are 10 million Americans affected by osteoporosis and at least 80% are women.

• Bone loss rapidly accelerates after menopause; women can lose up to half their bone mass in the 5-10 years following the end of menses.

• More than 1.5 million fractures occur every year because of osteoporosis. It is estimated that one half of women and up to one in four men age 50 and older will break a bone because of osteoporosis.

• One in five people over the age of 65 who break a hip end up in nursing home within a year, and they are three times more likely to die within three months.

What can I do?

The good news is that you can begin making changes today that will improve your bone health.

Here is your action plan:

Start early: Remember that bone loss starts around 30 years old. While it is best to start taking care of your bones when you are young, it is also never too late to start nourishing your bones.

Include weight-bearing exercises in your routine: Weight-bearing activity increases the density of your bones because bones become stronger when put under pressure; that is why weight-bearing exercises work to build bones and slow bone loss. Consider weight lifting, walking, running, hiking, dancing, and tennis.

Make healthy choices: Don’t smoke, limit alcohol use, and maintain a healthy weight.

Include plenty of calcium: Calcium is the most abundant mineral in our bones.

• Your diet should include high-calcium foods such as milk and other dairy foods, leafy green vegetables, and soybeans.
• If you’re one of the many who aren’t getting enough from your diet, supplementation is key. 1000 milligrams of calcium a day in food or supplements is the recommended amount to help maintain bones for most adults; that amount increases to 1200-1500 mg per day for women who are post menopausal and men over 70.

Vitamin D is essential for the proper absorption of calcium from the digestive tract.

• Even though vitamin D is the “sunshine” vitamin, most people aren’t getting enough because of the use of sunscreens, where you live, time of year, if you are overweight or simply not spending much time outdoors.
• A new study links vitamin D deficiency to accelerated bone aging. If you don't have enough vitamin D, it could lead to reduced bone density, reduced bone quality, and increase the aging of bones.
• The best approach for determining the proper amount to take is to have your blood levels checked and then supplement to achieve your optimum levels. Most health practitioners suggest around 1000-2000 IU a day.

Magnesium is the second most abundant mineral in bones and getting around 400 mg a day is essential for good bone building.

Vitamin K is less well known than other vitamins, but just as essential for bone building. For good bone maintenance, use between 40-80 mcg a day

Start taking care of your bones today, all it takes is a little effort to have a huge payoff later in life.

Have a healthy and productive week! 

MJ 

Shaklee, keeping bones healthy since 1956! http://mjshealthyway.com  Info thanks to the Shaklee Corp.