Give Joints & Bones Some TLC With a Daily Dose of Vitamin D

Posted on 08.5.14 | 1 Comment

Do you eat healthy, exercise regularly, and take a daily multi-vitamin? If so, good for you! You’re certainly doing a stand-up job at supporting the health and overall well-being of your body. However, even those with the healthiest habits might be missing out on a critical component for optimal wellness – vitamin D.

So what’s the big deal with vitamin D? There are actually a number of benefits that this particular vitamin offers your body, including:

Stimulates new cell growth
Boosts your immune system
Lowers risk of diabetes
Improves cardiovascular health
Fights diseases
Reduces blood pressure and cholesterol
Aids in calcium absorption

Last, but certainly not least, vitamin D promotes strong and healthy bones. The reason for this is because essentially, vitamin D teams up with calcium and nourishes your body by increasing bone density. Together, these two nutrients are the keys to success when it comes to bone health.

The reason why bone health is so important is because it is something that affects everybody eventually. As we age, as gracefully as possible of course, certain changes are simply unavoidable. Obvious external changes will take place – wrinkles, gray hair, decreased height, skin spots, etc. – but less noticeable internal changes will also occur, such as weakened bones.

Even though our bodies are able to produce some vitamin D on their own, it is not a substantial amount. In order to maintain optimal bone density and strength, and prevent osteoporosis, you need to be conscious of your vitamin D intake.

Lucky for us, there are plenty of sources of vitamin D readily available to us. Use them all or pick your favorites to better your bones.

Sunshine

When your body absorbs sunlight through the skin, it produces vitamin D and then stores it for up to a month.

Seafood

Various kinds of fish and raw oysters are packed with high amounts of vitamin D.

Eggs

Another good source of vitamin D is eggs, with the yolk offering the most benefit. Caviar can be included in this category as well.

Fortified Foods

Certain food items are fortified with additional vitamins and minerals, which makes them an ideal choice. Read labels and look for fortified products.

Deli Meat

Ham and sausage are high in vitamin D, but they can also be high in fat content so these deli meats should be consumed in moderation.

Mushrooms

Vegetarians can obtain adequate amounts of vitamin D from mushrooms.

No matter how old you are, it’s never too early to fight bone loss. As a matter of fact, studies have shown that vitamin D is the most common type of deficiency. Give your body the TLC it deserves with hearty helpings of vitamin D, which makes bones efficient so you won’t be deficient.

Written by: Kaity Nakagoshi, Online Community Director

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About the Author

As the Online Community Director for Tenet Florida Physician Services, Kaity is able to connect with fellow health nuts and broaden her knowledge of a wide range of topics. Kaity was born and raised in sunny Florida, and obtained two bachelor’s degrees from the University of South Florida. Some of her favorite things are hot yoga, online shopping, Sunday brunch, college football, hair bows and headbands, playing golf, and FaceTiming with her niece.

Five Signs of Vitamin D Deficiency

Posted on 04.29.14 | 2 Comments

According to a national survey (www.medicinenet.com), vitamin D levels in blood testing have decreased dramatically since 1988. Currently, according to this source, almost 75% of the population is thought to be potentially below normal, indicating an epidemic of vitamin D deficiency.

The Centers for Disease Control, however, say about a fourth of the population of the U.S. are at risk for low vitamin D blood levels. Either way, this nutrient is highly underrated and overlooked.

For the back story, years ago, skin cancer occurrences began rising from exposure to the harshness of our UVB rays, the ones responsible for sunburn. So sunscreen was prescribed for all individuals in any activity that took them outdoors and in the sun. Sunscreens are meant to prohibit the UVB’s penetration into the skin. Hence, lowering the risk of skin cancer, but also preventing vitamin D production.

Symptoms of low blood-level vitamin D can be vague, but there are 5 signs that can indicate there may be an issue. These 5 signs are:

Fatigue and weakness
General aches and pains
Depression
Pain in your bones
Frequent infections

Benefits of vitamin D are connected with prevention of osteoporosis, lowering blood pressure, decreasing inflammation, and reducing the occurrence of cardiovascular disorders, type 2 diabetes, and depression. Vitamin D is also the key to your body absorbing calcium.

If you are at risk already for these conditions, and you have one of the signs above for low levels of vitamin D, it would be wise to visit your doctor and ask for a 25-hydroxyvitamin D blood test.

Written by: Ruby Moseley, FizzNiche Staff Writer

Natural Ways to Keep Bones Healthy & Strong

Posted on 04.15.14 | Leave a Comment

According to the National Osteoporosis Foundation, approximately 52.4 million Americans over age 50 have osteoporosis, with 80% being women. As you mature, it is critical to avoid fractures and prevent bone loss through the right dietary and lifestyle choices.

Avoid Hidden Causes of Poor Bone Health

Vitamin D Deficiency

Vitamin D3 deficiency is the most common vitamin deficiency in the United States and Canada. Without adequate levels of vitamin D in your body, you cannot effectively absorb calcium. It is important to have your vitamin D levels checked by your doctor to see if you have a deficiency. If so, you can take a supplement to build your levels back up. Most naturopathic physicians recommend 2,000 to 5,000 I.U.s a day.

Celiac Disease

Celiac disease is an autoimmune disease characterized by the inability to digest the protein found in wheat, barley, and rye. This protein is called gluten. If you’re intolerant to gluten, your intestines will be chronically inflamed and this will interfere with your ability to absorb nutrients from food, including vitamin D, calcium, and vitamin K. The best way to test for celiac disease is to talk with a nutritionist or naturopathic physician about a gluten elimination diet for a period of at least 6-8 weeks.

Hyperthyroidism

An overactive thyroid (hyperthyroidism) is often caused by a malfunctioning immune system. After the age of 30, the natural process of bone remodeling (the act of breaking down and building up) is sped up in the case of hyperthyroidism and can lead to significant bone loss. Get tested for thyroid disease and if the results come back negative, but you still have symptoms, seek a second opinion. Conventional thyroid tests often give a false negative.

Corticosteroid Drugs

Corticosteroid drugs taken for asthma or autoimmune disease can have a significant impact on your bone health. These drugs not only interfere with the absorption of essential nutrients, they also encourage the breakdown of bone. Get a second opinion from a naturopathic or osteopathic physician about using nutrition and natural supplements to treat your condition without steroids.

Proton Pump Inhibitors

According to a clinical study published by Osteoporosis International, proton pump inhibitors have been shown to significantly increase bone fragility. Talk with your doctor about weaning off proton pump inhibitors and using digestive enzymes, probiotics, and dietary changes to heal your acid reflux disease.

Keep Your Bones Strong as You Age

Eat a Bone-Building Diet

A bone-building diet is essential in the fight against bone loss as you mature. Slowly wean off junk food and invest in your health with a diet rich in organic produce, fermented foods, grass-fed beef, organic poultry, wild-caught fish, magnesium-rich beans, and healthy fats like coconut oil and butter.

Exercise Regularly

Regular exercise is essential, especially after the age of 30, as this is when your bones begin to break down. Exercise for at least thirty minutes using weight-bearing exercises like walking, hiking or jogging at least three times per week. Light weight training can also help prevent bone loss.

Take the Right Supplements

Even if you eat a very healthy diet, you may still have one or more nutrient deficiencies.

Supplements Shown to Help Prevent Bone Disease

Vitamin D

Vitamin D deficiency can greatly increase your likelihood of developing osteoporosis. Adding a vitamin D supplement can help you better absorb calcium and magnesium.

Calcium

Calcium is important for strong bones. It is best to get this essential nutrient from vegetables or a supplement instead of milk. Milk contains synthetic calcium that is more difficult for your body to absorb.

Vitamin K2

Japanese clinical trials have shown that when combined with vitamin D, vitamin K2 can help prevent bone loss and reduce the likelihood of the development of brittle bone disease.

Magnesium

Magnesium is the most common mineral deficiency in the world. Without this essential nutrient, your body cannot effectively absorb calcium or vitamin D. In addition to helping prevent bone loss, magnesium also helps stimulate a hormone called calcitonin, which helps preserve bone structure by drawing calcium from the blood and soft tissues back into the bones.

Brittle bones isn’t an inevitable part of aging. Prevent bone disease naturally and stay active for years to come!

Written by: Jaime Heidel, FizzNiche Staff Writer

Vitamin D’s Role in Muscle & Post-Surgery Recovery

Posted on 02.27.14 | 5 Comments

By now most of us know that an adequate intake of vitamin D is necessary for our bodies to absorb the calcium we need to build and keep strong bones, but now there’s evidence that vitamin D is a much more interesting and versatile little vitamin than previously thought.

According to an article on the website www.vitalchoice.com, (“Vitamin D Aids Muscle Strength, Resiliency, and Recovery”), the role this vitamin plays may be much more than just helping us to absorb our calcium. According to this article, vitamin D may play a major part in helping our muscles recover after strenuous exercise or even muscle injury.

Vitamin D is a multi-talented vitamin. It boosts blood levels quickly and efficiently and regulates certain processes that help muscles move, repair, and grow. According to the article, a study conducted at the Orthopedic Specialty Hospital in Utah found that leg strength was recovered more quickly in a group of adults who had higher levels of the vitamin in their systems than in those with a lower amount, as tested before and after a strenuous workout. The doctors performing this study concluded that higher vitamin D levels appear to protect against muscle weakness caused by muscle damage. In another study, doctors in Britain found that ballet dancers showed greater strength, higher vertical jumps, and less injuries than a control group after being put on a 2000 UI regimen of D3 for a period of 4 months.

It also seems that vitamin D’s benefits extend beyond that of muscle repair after a tough workout. According to the article “What Vitamins Should You Take Before Surgery?” (www.huffingtonpost.com), vitamin D assists the cellular repair and growth required after any type of surgery.

In another study, Professor of Orthopedic Surgery and Chief of the Metabolic Bone Disease Service at New York’s Hospital for Special Surgery Joseph Lane, MD and colleagues reviewed the charts of 723 men and women scheduled for orthopedic surgery from January, 2007 to March, 2008. Their conclusion was that a vitamin D deficiency in people scheduled for orthopedic surgery occurs 50% of the time. This condition is fixable, and according to the doctors involved in the study, “We recommend that people undergoing a procedure that involves the bone or the muscle should collect their vitamin D if they want to have better results, with an earlier, faster recovery. What we are saying is “wake up guys, smell the coffee; half of your patients have a problem, measure it, and if they are low, then fix it.'”

Vitamin D is interesting in that not only can it be absorbed from outside food & supplement sources, but the body can also manufacture it from sunlight. But no matter how we get it into our bodies, there seems to be plenty of evidence to suggest that not only is vitamin D important to daily bone health, but to muscle recovery after strenuous exercise, and bone and muscle repair after injury and/or surgery.

Written by: Tricia Doane, FizzNiche Staff Writer

The Sunshine Vitamin & Bone Health

Posted on 02.13.14 | 4 Comments

Vitamin D is a unique vitamin because the body synthesizes it when the skin is exposed to ultraviolet B (UVB) rays from the sun.

This fat soluble vitamin can also be obtained from eating sardines, salmon, tuna, mackerel and other oily fish, as well as by taking fish liver oils. Egg yolks, beef liver, and dairy products like cheese also contain some vitamin D.

Vitamin D is vital for bone health because it helps the body absorb calcium from the food that is being digested in the intestines. After absorption, vitamin D is still needed by the body to maintain normal levels of this important mineral in the blood.

Vitamin D is also needed by the body to make new bone from the absorbed calcium in a process known as mineralization. Its importance is seen clearly in children who develop rickets when they have vitamin D deficiency. These children have poorly mineralized bones which are soft and unable to bear their weight, and thus they develop bow legs and knock knees.

Adults also need vitamin D to maintain healthy bones since its deficiency causes osteomalacia. This condition, which is also characterized by defective mineralization, results in painful bones which are thin and thus more likely to break.

Middle aged menopausal women also need vitamin D since its deficiency worsens into osteoporosis. The progressive loss of calcium and bone mass in osteoporosis, which results in brittle bones that break easily, can be reduced by Vitamin D.

To prevent these complications of its deficiency, foods which are fortified with vitamin D should be added to the diet. Examples of such foods include fortified orange juice, cereal and milk, which can be taken to start each day.

This increased dietary intake should be combined with basking to help the body make its own vitamin D. This can be done by exposing bare arms and legs, without sunscreen, to the sun for 5 to 10 minutes.

Though the amount of vitamin D made with this method depends on many factors, like the time of the day, the season of the year, cloud cover, skin pigmentation and the amount of sunscreen applied, basking between 10 a.m. and 3 p.m. twice a week can ensure the body has adequate amounts of the sunshine vitamin to make and maintain healthy bones.

Medical Disclaimer: Please consult your doctor regarding questions about Vitamin D and bone health.

Written by: Dr. Marian, Freelance Medical Writer

Power of Vitamin D

Posted on 10.31.13 | 4 Comments

Vitamin D is a lesser known, but albeit vital, component of a healthy lifestyle. When you get enough of vitamin D’s benefits, you will have healthy bones. Vitamin D is part of regulating mineral levels in the body, phosphorus and calcium. It plays a very important role in healthy bone structure.

It’s found in two forms: D2 and D3….D3 is the higher recommended of the two, because of its similarity to the vitamin D created by your own body when you get ample amounts of sunlight. The amount of sunlight an individual needs to get enough of vitamin D’s benefits depends on the fairness or darkness of the skin. Dark-colored skins produce vitamin D more slowly than fair-skinned people. As little as 15 minutes per day is sufficient for a light-skinned person, but a darker-complexioned person may need 2 hours or more.

It’s not necessary to burn or even tan to get enough of vitamin D’s benefits. The more skin is exposed to the sunlight, the sooner that healthy amounts of vitamin D are produced within your body. In cloudier climates, in the winter, and in certain parts of the world where sunlight is scarce during certain parts of the year, supplements are recommended. For people who work indoors all week, a supplement is advised. Then get plenty of natural sunlight on Saturday and Sunday.

The occurrence of vitamin D deficiency is very high in older adults. This may be due to staying indoors more and not getting outside enough. For these folks, taking a vitamin D supplement is definitely prescribed for them to get enough of vitamin D’s benefits (www.webmd.com). They, especially, need all the help that vitamin D gives to metabolize and utilize calcium to have healthy, strong bones.
Recommended supplemental dosages vary from different organizations in the United States, from 800 IU to 5,000 IU per day (www.vitamindcouncil.org). Vitamin D is not water-soluble, meaning that it’s not expelled from the body easily like other vitamins. However, it’s not easy to take too much vitamin D to the point of being harmful.

The vitamin D produced naturally in the body by getting sun exposure on the other hand, is water-soluble and leaves the body quickly. It’s difficult to get vitamin D from foods, as there are few foods with vitamin D in them. Milk and orange juice can be found fortified with vitamin D. Fish, beef liver and egg yolks naturally contain vitamin D.

Research clearly demonstrates that vitamin D is crucial for good health. Get enough of vitamin D’s benefits by getting adequate sunshine, and take supplements in winter months or when working indoors. Scientists say that there are more than 3,000 genes that are affected by vitamin D levels and have identified vitamin D receptors throughout the entire body (www.mercola.com).

Ruby Moseley, FizzNiche Staff Writer

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