4.16
This past week I had a wellness check up. Not only is this a great yearly practice, it also saves us money on our insurance premiums. And it gives me a chance to mentally check in on how my health is really doing. My blood test numbers are still good, and I'm at a great weight, etc, but one thing I had overlooked was getting enough vitamin D. While I had taken a supplement years ago, it had slipped off my radar, because I thought I was getting plenty in my multi-vitamin. Turns out, that wasn't even close.
Health benefits of Vitamin D have been known for decades, but it's only in the last 15-20 years that it has been highlighted as a significant factor in preventing disease and relieving common maladies. The great thing about vitamin D is that our skin naturally makes and metabolizes it through sun exposure. But a common problem is that we don't get enough sun to make a difference...
Vitamin D is fundamental to calcium absorption for healthy bones and teeth, and that's why milk and other beverages have been fortified with vitamin D for a long time. More recent research is showing that appropriate blood levels of vitamin D help with the prevention of certain cancers, correction of some autoimmune diseases like arthritis, diabetes and MS, and offer stronger immune response to the flu. Other benefits are promoting a healthy heart, increasing muscle strength, fighting depression and relieving common aches and pains (all of which can show up in adults who are vitamin D deficient). All this from getting out in the sun! That's health made easy.
Because most adults don't get as much sun as they need for adequate vitamin D, it makes sense to take a vitamin D supplement. Current recommendation for dosages are higher than they used to be. My doctor said that vitamin D levels are so chronically low in Americans that they are just recommending adults take 1,000 to 2,000 IU per day. Check with your own doctor to get a suggested dosage for you.
Sometimes all it takes in a simple reminder of a healthy fundamental. Check in with your doctor about the right level of vitamin D for you, and benefit from this vitamin that makes wellness a bit easier.
By the Way
Check out these articles on vitamin D, it's benefits and some suggestions on dosages:
WebMD review of new vitamin D guidelines
Dr. Joseph Mecola and Dr. Michael Holick review the new approach to vitamin D
2.34
There's much more to a power pantry and wellness lifestyle than healthy food choices. There's community, a good harmony of relationships and recreation, and an ample amount of physical activity. I like including time outside in that physical activity, and not just sitting in a hammock reading the paper, but actively doing yard work and such.
Today, while knocking around with three of my kids in the yard, we picked up a couple of gardening tools and did some weeding and trimming. Engaging some dirt reminded me of the great benefits of being out in the sun, and that digging in the dirt is actually healthy for our bodies. In our over-sanitized, clean-crazed world, there is actually good evidence that exposure to everyday bacteria (in the soil and air, etc.) is beneficial to our immunity, disposition and overall health.
This really pushes against all we've been taught in modern times, that bacteria brings illness and should be avoided at least, and disinfected at best. The truth is, there's great research on soil bacteria which improves our mood and disposition. And the natural bug responsible is called Mycobacterium Vaccae. Research on mice in the last decade has shown that this bacteria interacts with neurons in our brain to produce serotonin, a beneficial chemical for our prefrontal cortex, where mood regulation happens. Exposure to the bacteria also resulted in greater learning and mental retention. Sounds like a great result from simply getting some dirt under our fingernails...
Beyond that, we benefit from fresh air and sunshine when we're outside - both of which can help elevate our mood. Ahhh... I feel better just thinking about it. Regular sun exposure helps to regulate our levels of vital vitamin D (see a previous post on vitamin D here). We may even accomplish something worthwhile to boot (you should see our planting beds, now that we got them weeded and trimmed up a bit.)
Make it a point to get out and engage the world around you today. Take a walk over your lunch break, or at least open your car windows or sunroof and let the outside in. I know, bugs and smells and dust may invite themselves to the party, but so what. You'll be working on your immunity and a good attitude, and that worth getting your hair messed up and tolerating some bugs.
By the Way
Here's more evidence that time around our natural surroundings can yield better health benefits. Consider the results of a 2011 study published in the New England Journal of Medicine which reported that children who grow up on active farms suffer less asthma symptoms - 30% to 50% less. This happens because consistent exposure to possible irritants results in improved immunity. Further evidence that being around nature's dirt (including bacteria, fungi and dust and soil) brings us multiple benefits.
1.40
Maintaining a power pantry and eating for nutritional excellence has tremendous benefits. Even so, some things are only gained by making good choices beyond our pantry. Getting enough Vitamin D is one of these choices, and in North America, most adults are significantly lacking in vitamin D. This is a really important wellness topic, and quite simple to get right. I gleaned much of this information from two of my favorite online doctors: Dr. Joel Fuhrman (http://www.drfuhrman.com) and Dr. Andrew Weil (http://www.drweil.com) - more on them below...
If you haven't considered your vitamin D intake lately, you're not alone. Over 80% of the American population has a vitamin D deficiency. Why is this? Mostly because it is difficult to get vitamin D in our food. If you're lacking in vitamin D, what you're risking is calcium absorption and bone health; this is where vitamin D is critically important. It is also shown to be beneficial for immune system health and prevention of some serious diseases like rickets.
Vitamin D is actually a hormone, not a vitamin. You may have heard of it referred to as the 'sunshine vitamin' because our bodies produce it when exposed to direct, ultraviolet sunlight. The vitamin D hormone is produced during this exposure and is stored in fat reserves in our bodies for use then and in the future.
The amount of sun exposure is actually not that long (20 to 30 minutes in spring and fall, and 15 to 20 minutes during the summer, two to three times a week, during the prime sunshine hours of 10am to 3pm). This exposure assumes no sunscreen (which blocks UV rays) and simply needs to be on arms and legs, not your face or torso. Understanding that too many of us work indoors and don't get sun exposure during prime sunning hours, there really needs to be another way.
That other way is by eating fortified foods or with a regular supplement. We've all grown up around milk fortified with vitamin D, right? Mass produced milk was recognized as a simple means to get this vital nutrient in the food choices of our society. Even so, according to Dr. Weil, fortified milk and cereals usually provide the D2 version of the vitamin, and what we significantly lack is the D3 version, which needs to come from a quality supplement. The necessary dosage is 1000 to 2000 IUs (international units - a measure of supplement volume) a day. While it may sound like a lot, it's right in the zone of appropriate supplementation for adults.
The punchline is that the best way to get the necessary amount of this vital, and severely lacking nutrient, is to regularly get out in the sun, and take a quality supplement. Your bones and immune system will thank you for it.
By the Way
Here are some great resources for further reading on vitamin D:
For Dr. Fuhrman's content click here
For Dr. Weil's content click here
And a bit more on sun exposure from Dr. Weil here
Health benefits of Vitamin D have been known for decades, but it's only in the last 15-20 years that it has been highlighted as a significant factor in preventing disease and relieving common maladies. The great thing about vitamin D is that our skin naturally makes and metabolizes it through sun exposure. But a common problem is that we don't get enough sun to make a difference...