Are You Vitamin D Deficient?
May 4, 2009
It is becoming clear that many adults are vitamin D deficient. With all the constant reminders of the damage that sun can cause, and our indoor and car lifestyles, few of us are making much vitamin D.
Though plants and many animals make vitamin D, many foods in our diet do not contain much vitamin D. A major dietary source is fish. Eggs, dairy products and mushrooms are other sources, but they are much lower than many fish. Milk is usually fortified with vitamin D, as are some cereal products and margarines.
Our skin can make all the vitamin D that we need. Strong UV light hitting the skin activates the synthesis of vitamin D.
However, many adults do not get the RDA for vitamin D. Some estimates are that half the adult population is vitamin D deficient. The RDA is 200 IU from birth to 50 years, 400 IU from 51 to 70 years, and 600 IU for 71 years and older. There are some nutritionists who feel that these numbers are too low, and should be revised up.
Vitamin D has many important roles in the body. It is involved in immune responses, maintenance of bone, prevention of some cancers, and the cardiovascular system. Low levels have been implicated in arthritis, high blood pressure, heart disease and osteoporosis.
A study of seriously ill patients found that 45% of them had very low vitamin D levels. Generally the sicker they were, the lower their levels of vitamin D.
It is not clear whether the patients had low levels of vitamin D and this increased their risk of becoming seriously ill, or they depleted their vitamin when they got very sick.
Vitamin D is important for the health of many of our organs. So it is important particularly when seriously ill to have adequate levels of vitamin D.
The authors of the study suggest that perhaps the very sick should get vitamin D supplementation to boost their levels.
The bottom line: If you are not getting much sun exposure or live in an area with weak sun , taking vitamin D supplements is probably a good idea. But don’t overdo it, too much vitamin D supplementation taken over an extended period of time is toxic.
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Weight Loss = Bone Loss
July 30, 2008
The maintenance of bones in the body is a balance between formation and breakdown. Osteoblasts are cells that responsible for bone formation. Osteoclasts are cells that remove bone (known as bone resorption). In an adult bone many things, such as levels of vitamin D and calcium can influence this balance between making and removing bone.
A recent study has shown that loss of significant amounts of weight on a severe calorie restriction diet can affect this balance in a negative way, with their being an increased rate of bone breakdown relative to formation. This will lead to a net loss of bone.
Further, the research found that there was an increased rate of breakdown and formation which can lead to more fragile bones, and that this persisted in the maintenance phase of the diet.
Both low carb or low fat, severe calorie restricted diets had the same effect on bone breakdown.
The loss of bone makes biological sense. One of the functions of bones is to support our weight. Lose some weight and the body senses it has less weight to carry. However, it is a good idea to try and maintain bone density, both for the strength and to stop bones becoming more fragile
It is also likely that with severe restriction of food that the diet may not contain sufficient calcium or vitamin D. This research suggests that when going on a long term diet to lose a significant amount of weight that care should be taken to have a balanced diet and in particular consume plenty of calcium and either supplement with vitamin D or get sufficient sun exposure.
However, probably the best way to stop the bone loss is to do plenty of high-impact weight bearing activities.
photo credit: Simon Goldenberg
Technorati Tags: bone loss, fragile bones, high-impact activity, calorie restriction, weight loss
Vitamin D: Bones, immunity and heart
July 17, 2008
This from Science Daily. It says it all. Make sure you are getting enough of the sunshine vitamin
“Vitamin D is essential to strong bones. Inadequate vitamin D can lead to osteoporosis, a brittle bone disease. Recently, researchers have found that vitamin D may help reduce the risk of other diseases.
Fall prevention: With age, decreasing muscle strength can increase the risk of falls and bone fractures. Several studies have found that vitamin D supplements may benefit muscle strength and balance, helping older adults stay steadier on their feet.
Cancer prevention: Observational research indicates that low levels of vitamin D increase the risk of some cancers — including those of the breast, colon, rectum, ovary, kidney, lung and uterus. Although unclear why, vitamin D in adequate amounts appears to help regulate cellular growth, potentially preventing cells from becoming cancerous.
Chronic pain prevention: Vitamin D deficiency is increasingly recognized as an important cause of muscle pain and weakness.
Protection against autoimmune diseases: Evidence is mounting that vitamin D may offer protection from type 1 diabetes, multiple sclerosis and rheumatoid arthritis by reducing inflammation and strengthening the immune system. In one study, researchers found a 40 percent lower risk of multiple sclerosis in women who supplemented their diet each day with at least 400 international units (IU) of vitamin D.
Reduced risk of cardiovascular disease: Some research indicates that lower vitamin D levels are associated with a number of factors that affect cardiovascular
Recommendations from medical groups vary, but a daily intake in the range of 800 to 1,000 IU is likely to benefit most adults. The body produces vitamin D when exposed to ultraviolet rays, but many people need a supplement to reach recommended levels. Many multivitamins contain vitamin D. This nutrient also can be purchased alone or combined with calcium.
The July issue of Mayo Clinic Women’s HealthSource reports further information and guidelines on how much vitamin D is enough”
http://www.sciencedaily.com /releases/2008/07/080714162515.htm
Technorati Tags: vitamin D, immunity, cancer, heart disease
Eat Food With Herbs And Spices; Many Contain Beta-Caryophyllene
June 27, 2008
Food that is well seasoned with herbs and spices is probably good for you. A large number of herbs and spices including oregano, rosemary, thyme, cinnamon, ginger, clove and black pepper contain significant levels of beta-caryophyllene. Additionally many plants that are used in “folk medicine” throughout the world are often high in beta-caryophyllene.
Beta-caryophyllene is a volatile aromatic oil. This means that it evaporates (dies up) easily and it has a strong smell. It is used in the perfume industry, and also as a food additive. It is described as smelling like spicy pepper, woodsy with a citrus background.
Researchers have found that the compound beta-caryophyllene has several beneficial properties. Several years ago application to the skin was found to be somewhat numbing, so it may have use as a local anesthetic. There is also data for some antibiotic effects and anticancer effects, in particular, in combination with some anticancer drugs. It may also help slow osteoporosis. Another important property is this compound is that it is an anti-inflammatory. Recent research has investigated the mechanisms of the effects of beta-caryophyllene in the body.
The anti-inflammatory properties of beta-caryophyllene, may help reduce the development of inflammatory diseases. One important inflammatory disease is atherosclerosis (blockage of the arteries). Once atherosclerosis starts there is an immune cascade that causes the lesion to grow and change. It is possible that a significant intake of foods containing beta-caryophyllene may have an anti-inflammatory effect and slow the progression of atherosclerosis. Other inflammatory diseases such as inflammatory bowel disease, chronic obstructive pulmonary disease, osteoarthritis and rheumatoid arthritis may also be slowed by beta-caryophyllene.
Beta-caryophyllene is also found in some fruits including mango, guava, grape, raspberry and black currants. It is also found in cannabis, though it is not psychoactive.
So eat foods that are well flavored with herbs and spices, it may help your cardiovascular system.
Technorati Tags: beta-caryophyllene, atherosclerosis, herbs, anti-inflammatory
Chocolate and Bone Density
February 5, 2008
As a chocoholic I was distressed to red that a study of elderly women showed that the increased consumption of chocolate is related to a lower bone density. The study in women from 70 to 85 found that those who reported eating chocolate every day were the most likely to have the lowest bone density as measured by DEXA (dual-energy X ray absorptiometry). This study American Journal of Clinical Nutrition 87:175, 2008 goes against the current advice that chocolate is good for you.
Chocolate is thought to be good for you, since it contains both calcium and flavenoids. Other studies have suggested that flavenoid-rich foods are of benefit for cardiovascular health and may promote bone health. The authors of this new study suggest that the problem may be oxalic acid which is a compound found naturally in chocolate. It is known that consumption of oxalic acid increases the rate of loss of calcium from the body. Other foods that contain oxalic acid include rhubarb, parsley, and leafy green vegetables and tea, all of which are also supposed to be good for you. The more we hear about diet the more confusing it gets.
What is the chocoholic to do? Make sure that lots of calcium is consumed?
Technorati Tags: chocolate, bone density, oxalic acid
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