What Are the Risks of Vitamin D Deficiency? It’s Spring, Go Enjoy Some Sunshine!
I can hardly begin to tell you how happy I am that the spring has finally arrived! My town of Portland, Oregon has broken the dreary, gray spell of the winter, and the nice weather has arrived in full force!
What is it about the shining sun that gives everyone a lift? People always seem to have so much more energy when the clouds break, and I don’t think it’s a happy coincidence. The culprit seems to be vitamin D, one of the super-nutrients that the sun gives us. But what, exactly, does vitamin D do to get this effect?
Recent studies all around the world have shown that vitamin D heavily contributes to your body’s sensitivity to insulin, in turn helping the regulation of blood sugar. This has two really exciting results: firstly, having well-regulated levels of blood sugar keeps your energy up between meals. Secondly, your body’s sensitivity to insulin directly affects the risk of diabetes, and this new research clearly shows that getting a sufficient amount of vitamin D can prevent diabetes, along with a slew of other diseases!
The most well known benefit of vitamin D is its ability to increase your calcium absorption, boosting tooth and bone health. But that’s not all. Vitamin D also protects against cancer, autoimmune diseases, cardiovascular disease, multiple sclerosis, and other chronic illnesses.
Although vitamin has been shown to prevent 77% of all cancers, new research published in the British Medical Journal shows that above all, high levels of vitamin D significantly lower the risk of bowel cancer.
Vitamin is also important in day-to-day health, as it arms your T-cells, the immune system cells, which can become dormant without sufficient sources of vitamin D. A strong immune system can prevent those frequent colds and flu viruses that tend to plague us in the colder months.
This, however, means that the time we need vitamin D most, the winter, is the most difficult time to get enough in our systems, since sunlight is the easiest and healthiest way to get vitamin D. If you are unable to get at least 20 minutes of sun exposure a day, you should consider vitamin D supplements. You can also incorporate vitamin D into your diet with foods like fish, cod liver oil, broccoli, and raw milk.
Another reason to take a few minutes to bask in the sunshine? Scientists have found that there is a link between vitamin D deficiency and stored body fat levels, so getting some sun can fight obesity by promoting body fat loss.
According to the March 2010 issue of the Journal of Clinical Endocrinology and Metabolism, nearly 60% of the world population is vitamin D deficient, so take out your sunglasses and lemonade and make the most of this wonderful season!
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!
An Apple a Day, Really Does…
My daughter inherited her love of coffee directly from me, and definitely brought that love with her to her semester in Paris. Luckily for her, her host parents share her passion, and she wakes up every morning to a fresh pot of coffee to go with her petit déjeuner. This was not the case, however, one early Monday morning when she was running a little late for her 9:30am art history class.
She tells the story like this: “That morning, I emerged, as usual, maybe a little later than usual, to find the coffee pot upside down on the drying rack. Ghislain, one of my host parents, was in the kitchen peeling these weird, French mini apples that we always have in a bowl on the counter.
Nikki [in French]: Oh, is there no coffee this morning?
Ghislain [in French]: No, today I am eating apples. Would you like an apple?
Nikki: No…
It took me another thirty seconds to realize that there was, in fact, NO COFFEE, and being late, as I was, I didn’t have time to make any. Seriously? Apples? What is this guy talking about? How are apples a replacement for coffee? Are these apples laced with caffeine?”
As hilarious as I found this story, it got me to thinking about apples, especially since, my daughter added when recounting the tale to me, that she eats them every day, but not for a source of caffeine. So, if not for caffeine, for what?
It turns out that apples are a powerhouse of vitamins, fiber, and antioxidants—all extremely important elements of a well-rounded, anti-aging diet.
In addition to being packed with immune-boosting vitamin C, apples are full of those amazing antioxidants that keep your cells healthy, your cardiovascular system in tip-top, and your heart healthy. However, it turns out that my daughter’s host parent made a mistake: the skins of apples contain the majority of the fruit’s vitamin C and antioxidants, so make sure not to skip out on those.
Apples also contribute to your heart health through a type of metabolite called flavonoids. Flavonoids have been shown to lower the risk of heart disease, as well as regulate blood pressure, and prevent inflammation. Studies have also shown that unlike most fruits, especially citrus fruits, apples actually lower the risk of asthma and other lung-related problems, and flavonoids are key nutrients when it comes to general lung support. And juicy, delicious apples are just packed with them!
Looking for a sweeter source of fiber than wheat bran? Just pick up some apples! Apples contain both kinds of fiber, soluble and insoluble, which are both really important for regulating LDL cholesterol.
Additionally, there is exciting new research being done that seems to show a correlation between the daily consumption of apples and a reduced risk of breast, lung, and colon cancer.
You can try chopped up apples in your salad, apples with peanut butter (one of my favorites) or with almond butter, chopped apples in your hot cereal in the morning, or baked apples with cinnamon, yum
So do your body—not to mention your taste buds—a big favor, and pick up a Pink Lady, a Red Delicious, a Granny Smith, or a Fuji apple ASAP!
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!
What the Heck is CoQ10, and Do We Need to Take it?
Having been a health care practitioner for almost ten years now, I have had my fair share of experience with vitamins, minerals, juices, special powders, superfoods, and dietary supplements in general. I have done it all, from making the daily breakfast smoothie chock full of protein and vitamin powders, to taking a combination of seven or eight vitamins a day, so I know how tedious it can be. I found myself thinking, why can’t I just take a Flintstones chewable like I used to give my daughter? But of course, there is no easy fix or magic pill for a healthy lifestyle.
There is, however, Coenzyme Q10, or CoQ10.
CoQ10 is a key nutrient in boosting your cells’ energy levels. Found in every single cell, your body naturally produces CoQ10, but at the age of about 25, the level of production decreases dramatically. Some nutritionists believe that this change in production contributes to a decline in mental and physical energy that a lot of people in their 30s and beyond notice.
Cellular energy is directly linked to so many aspects of health, it’s no surprise to learn that CoQ10 is commonly used in treatment for heart conditions, diabetes, migraines, muscular dystrophy, and many other conditions. Additionally, CoQ10 has been shown to strengthen the immune system and even fight breast cancer. There’s even being research done right now studying the effects of CoQ10 on lifespan and longevity.
One way to incorporate more CoQ10 into your life is through meals. Foods such as spinach, broccoli, peanuts, wheat germ, and eggs are great sources, along with whole grains and the heart, liver, and meat of beef, lamb, and pork. However, as much as I personally prefer to get my nutrients form whole foods, it’s important to note that eating these foods is not usually a sufficient substitute for taking a supplement, so you should consider including both into your healthy habits.
From the research being done, it seems like everyone over 25 should be taking a CoQ10 supplement, even if you already have a healthy diet and lifestyle. In addition to aging, smoking also decreases your body’s ability to produce CoQ10, so smokers should be sure to get their hands on some CoQ10.
CoQ10 is a great addition to your anti-aging arsenal, and can boost your day-to-day energy on a cellular level. I know I’ll definitely be trying it out!
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!
What Does an Anti-Inflammation Diet Have to do With Longevity?
So many people are looking for that special diet that will change everything about the way they look and feel, but I’ve started to notice that most of the diets out there are more like programs rather than lifestyle changes, focusing on a quick fix, and not long-term health.
However, in the search for a comprehensively anti-aging lifestyle, I’m hearing more and more people talking about the role of an anti-inflammation diet. I found it a little odd that there were no really concrete rules or regimens, such as a gluten-free diet or a açai super-fruit diet, so I asked myself what, exactly, does “anti-inflammation” mean when it comes to our food and the way that it interacts with our body?
As it turns out, all food can be divided into three categories based on how they affect us on a cellular level: pro-inflammatory, neutral, or anti-inflammatory. By choosing an anti-inflammatory diet, not only can we slow down the affects of aging on our cells, but also fight against heart disease, cancer, and Alzheimer’s.
The good news is that anti-inflammatory foods are easy to find and delicious to use. For example, whole grains, all kinds of beans, and nuts and seeds are all great anti-inflammatory foods. Even better news? Natural dark chocolate and red wine are also anti-inflammatory, and high in antioxidants, and can slow down the affects of aging.
Another really important thing to include in your anti-aging diet is a variety of richly colored fruits and veggies, especially cabbage, onions, and garlic.
Doctor Andrew Weil, creator of the Anti-Inflammatory food pyramid (http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html), says, “Following an anti-inflammatory diet can help counteract the chronic inflammation that is a root cause of many serious diseases, including those that become more frequent as people age. It is a way of selecting and preparing foods based on science that can help people achieve and maintain optimum health over their lifetime.” With that in mind, here are a few recipes that are high in anti-inflammatory foods, not to mention really tasty.
Recipes from: The Anti-Inflammation Diet and Recipe Book by Jessica K Black, N.D.
Five Minute Breakfast (can’t beat that, and it’s a warm breakfast too)
1 cup leftover cooked brown rice
¼ teaspoon cinnamon powder
1/8 cup raisins
¼ cup chopped walnuts
¼ cup sunflower seeds
½ cup rice milk or almond milk or other milk alternative
1/2 teaspoon maple syrup (optional)
Combine all ingredients in a saucepan on the stove. Add milk to cover the rice for a cereal consistency. Warm over moderate heat to desired temperature and serve.
Serves 2
Nutritional Information:
370.5 calories~11 g protien~40.7g Carb~5.2 g fiber~20.4 g total fat-This recipe is chock full of nutritional value, Omega 3’s, folate, and remember cinnamon is great for regulating blood sugar.
Dianne’s Personal note:
I started doing this with my leftover brown rice years ago and found it such a great alternative to oatmeal. (I still love oatmeal, but great for a change)
Substitutions:
Any nuts and seeds you like and you have on hand. I also really like dried cranberries instead of raisins..
Quinoa Vegetable Salad (this can be for lunch or dinner)
2 cups leftover cooked boneless, skinless chicken, cubed
1 cup cooked quinoa or 1/3 cup dried quinoa
1 medium apple, peeled and chopped
2 stalks celery, chopped
1 medium carrot, shredded
¼ cup walnuts
1/3-cup raisins
1 ½ tablespoons organic mayonnaise (w/ no preservatives or hydrogenated oils)
4 large lettuce leaves (for serving)
If dried, cook quinoa according to directions
Toss all ingredients together, and serve chilled over lettuce leaves.
Serves 4.
Nutritional Information:
284 calories~20.8 g protien~31g carbs~3.7g fiber~9.4 total fat
Quinoa is a high-energy grain and a complete protein. It contains more calcium than milk.
Substitutions:
You can substitute many different kinds of chopped fruits, nuts or raw vegetable. You can use cooked or canned salmon in place of chicken, or just completely leave meat out.
Dianne’s Personal Note:
I would add scallions, zucchini, avocado and I would prefer to leave out the mayo and add olive oil and lime juice. Just my personal preference.
I hope that you gained a little insight about how an Anti-Inflammation Diet can affect the aging process… Please leave a comment and let me know.
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Please check it out here!
