Vital to Health and Wellness Blog

Washington, Mar 4 (ANI): Taking a dose of Vitamin D everyday could help people to better combat the long winter, according to researchers at Loyola University Chicago Marcella Niehoff School of Nursing (MNSON).

The nutrient lifts mood during cold weather months when days are short and more time is spent indoors.

“Vitamin D deficiency continues to be a problem despite the nutrient’s widely reported health benefits. Chicago winters compound this issue when more people spend time away from sunlight, which is a natural source of vitamin D,” said Dr. Sue Penckofer.

Diet alone may not be sufficient to manage vitamin D levels. A combination of adequate dietary intake of vitamin D, exposure to sunlight, and treatment with vitamin D2 or D3 supplements can decrease the risk of certain health concerns.

The preferred range in the body is 30 – 60 ng/mL of 25(OH) vitamin D.

The researchers are planning to take vitamin D research a step further by evaluating whether weekly vitamin D supplements improve blood sugar control and mood in women with diabetes.

Depression is linked with increased insulin resistance, so people with diabetes have a greater risk for the disease than those without depression.

Women also tend to have greater rates of depression and poorer blood sugar control than men with diabetes.

“There is evidence to suggest that vitamin D supplementation may decrease insulin resistance. If we can stabilize insulin levels, we may be able to simply and cost effectively improve blood sugar control and reduce symptoms of depression for these women,” said Penckofer.

Loyola is currently enrolling women in this clinical trial. In order to enter the study, they must be 18 to 70 years of age, have stable type 2 diabetes, signs of depression and no other major medical illness.

Eighty women with type 2 diabetes and signs of depression will be given a weekly dose of vitamin D (50,000 IU) for a period of six months.

Study participants will be evaluated at three points during this time.

“Vitamin D has widespread benefits for our health and certain chronic diseases in particular. Our research may shed greater light on the role this nutrient plays in managing two conditions that impact millions of Americans. If proven to be successful, vitamin D may an important addition to care for diabetes and depression,” said Penckofer. (ANI)

Source: http://buzz7.com/health-science/vitamin-d-lifts-mood-during-winters.html


Take a liquid vitamin D supplement that's perfect for the whole family - easy to swallow and fast absorbing.  Kids love the taste! 
 

Why you need more Vitamin D...

"We have known for many years that we need vitamin D to facilitate calcium absorption and promote bone mineralization. But newer research has shown that we also need it for protection against a number of serious diseases. In recent years, scientists have discovered that it may help to prevent several cancers, cardiovascular disease, autoimmune disorders, psoriasis, diabetes, psychosis, and respiratory infections including colds and flu.

...Don't be concerned that a vitamin d supplement of 2,000 IU will give you too much. With exposure to sunlight in the summer, the body can generate between 10,000 IU and 20,000 IU of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily."   Read rest of article here

Source:
http://www.huffingtonpost.com/andrew-weil-md/new-recommendation-why-yo_b_446580.html


What do you think?  How much vitamin D are you currently taking?  Be sure to have your blood levels checked first to find out how much you may need to take. 

Previously I posted tips from our Healthy Resolutions Twitter Giveaway on How to Stay Motivated and Healthy Eating Tips.

This post features 21 great tips we received on exercising and getting fit for the new year.

1. jillyrh:  I wear my workout clothes to bed so I can exercise first thing in the morning when I wake up. Old comfy ones, that is!

2. cloud10277:  I try to make exercise fun by incorporating it into playing with my son. This helps me stick to my resolutions!

3. dizzylady1012:  Plenty of exercise and healthy food!

4. nutmeg237:  incorporate a friend to excersise with....great motivation

5. buttmuffin: I keep a food and exercise diary online, it really opens your eyes when you log in every single thing you eat

6. caitlin_melody: My #tip is to start slow by giving up soda or walking daily until you get into a routine

7. tannawings:  I make a set time for a workout no matter what. When it comes round, nothing interferes!

8. cheesecubes523:  I take small steps at a time until I'm comfortable with one, then I add on more to challenge myself.

9. tuinimary: I keep track how often and the amount of time I exercise in a journal

10. pinkmartinipls:  free belly dancing lessons, more fun than I expected :)

11. janettwokay:  A #tip on how to stick to your healthy #resolutions is to try & get outdoors more. Fresh air & sunshine does wonders for the mind.

12. jettaway75:  workout with a friend so you both stick to it

13. dizzylady1012:  I do my exercises first thing in the morning. That way its done for the day.

14. jillyrh: Start slowly and be patient to avoid burnout on working out

15. jenni104: I use the time I volunteer to walk I use my feet as transportation tthere, so I help myself while helping others!

16. Riffkah:  listen to really upbeat music while working out, it makes you go harder, better, faster, and you get stronge

17. jenni104:  If the weather is too nasty to walk outside #resolution I walk inside walking in place but for a bit longer time.

18. 20. BJGardella: What helps me with following through is wearing my pedometer every single day. It keeps me aware of my goals

19. joiningthefun: My #tip to exercise is to workout first thing in the am when my dog wakes me up at 4am to eat. I just stay up and workout!

20.  lefty22:  My #tip to stick to my new years #resolution is to exercise in the morning before any other things come up!

21.  madly59: I will have a friend walk the stairs with me, instead of riding the hospital elevators! I feel the "pull" :)

 
Thank you to everyone for all the great fitness tips!  Be sure to follow us on Twitter.com/wellesse for more great health and wellness information and fun giveaways.

Previously I posted 15 Tips on How to Stay Motivated  from our recent Twitter Product Giveaway.  The following are 15 more great tips from our Twitter followers on how to eat healthier.

1. jenniferkateab: Take liquid calcium & vitamin d every day, & keep treats bite-size only once per day. It’s easier not to get off track.

2. bettycd: You must change your shopping habits before you can keep a resolution to eat better, to eat healthier. Purchase good choices

3. letsgolakers086:  rather than eating 3 large meals, I plan on eating a lot more smaller meals throughout the day

4. cdmtx65:  I have one of my "Fat" Pictures hanging on the Fridge Door - just the Thought of seeing it keeps me Miles away from the fridge

5. erunuevo:  I am already planning out my veggie and herb garden so I have lots of healthy organic foods to eat!

6. nutmeg237:  Stick to your resolutions by keeping track of what you eat, or daily excersise....you will more likely keep it up

7. raven_1884:  I try not buy a lot of sweets anymore...just some fruits and veggies as snacks... really helps when you get tempted by fats

8. Doodle741: My tip is to start small - stop drinking soda and drink water & milk!

9. DinaJ:  My main issue is not drinking enough water every day. I’ve been doing much better the past week and keeping track

10. babydest: for all the people who know they don’t drink enough water...start drinking more water, something I need to do

11. tannawings: If you walk/work/workout outside make sure you drink water- you actually dehydrate quicker in cold weather!

12. DinaJ:  I make my own "100 calorie packs" I use snack sized sandwich bags and measure out 100 calorie servings of healthy snacks.

13. LaurenEgier: Keep your healthy resolutions with these brownies http://tinyurl.com/yhww5fk ! I made them and they are very tasty! Enjoy!

14. jillyrh: I fill up a 2 ltr bottle with water (9 glasses) and drink from that.. Then I’m sure I get my 8 glasses of water each day

15. purplelover04: eat hot peppers to help get your 8 glass of water in a day


So what's your tip on eating healthier or staying motivated?  Share with us!
 

These are 15 of the "Healthy New Year's Resolution Tips" we recently received in our Twitter promotion.  We received so many tips that I am dividing them up into 20 tips each.  All of these tips are very good and helpful in getting healthier this year!  Thank you to everyone who submitted their tips.

These tips are all about ways you can stay motivated in reaching those New Year's Resolutions you promised yourself you were going to actually do this year!

Ways to Stay Motivated:

1. crussell6481: Stick to your resolutions by writing them down and referring to them each morning

2. kitkat234: I kept all of my smaller size jeans, and try them on from time to time, I went down a size in the last month!

3. zanvia: My tip for sticking to a losing weight resolution is to put your scale in the kitchen. By the fridge! :)

4. geekbabe: I keep a dream board of my life goals, I read it when Im tempted to break resolutions.

5. MissingLynxx: A good way for me to stick to my resolutions is to have a good friend and keep each other in check :)

6. js22222222: put calendar on your fridge, with your new years resolution printed at the top,and check off each day you have kept resolution!

7. pinkmartinipls: Set reminders on your computer/calendar for your daily goals. Each day strive to achieve at least one :)

8. rklarsson: workout with a friend

9. FLSouthernSaver: Find a buddy and share your goals. Keep each other accountable!

10. SweetKickz: Ive found it best to tell your friends your goals. Make them public & you have more motivation to stick to them

11. Nankani: my tips for sticking to your New Year’s resolutions is to simply really look at myself in the mirror that will help me stay on it

12. happishopr:  having an accountability partner helps me stick to my New Year resolutions

13. sfcontests: I try my best to evaluate my goals every morning and break it down into steps I can manage!

14. jpq123: Ive learned that if you diet and exercise with a friend you have to be very careful about which friend you pick.

15. xriyah: Take baby steps towards your resolutions so you dont burn out! Slow & steady & keep focused. 


These are just a few of the tips we received - more tips to come on how to eat healthier and staying positive.  Be sure to check back for more great tips.

Be sure to follow us on www.twitter.com/wellesse  

source: http://www.nutraingredients.com/Product-Categories/Vitamins-premixes/Vitamin-D-levels-not-enough-for-winter-Study

Current recommended intake for vitamin D during winter months and need to be at increased by five, says a new study from California.

You may be surprised how much milk or cheese it actually takes to get 1000 mg of the calcium you need each day from diet alone.  It takes 3 ½ cups of milk or 3 yogurts to reach 1000 mg.  Here are some great ideas and tips for strong bones and teeth and to help prevent osteoporosis.

Ways to get more Calcium for bone health: (from eatsmart.org (Washington State Dairy Council)

These ideas will help you think about and plan ways to get enough calcium. Choose one or two changes that you can easily make for optimal bone health.


- Concerned about fat? Remember that lower-fat dairy products have all the calcium of regular dairy products.
- Select milk as a beverage when eating out.
- Stir-fry broccoli, kale or bok choy and sprinkle with toasted almonds.
- Use yogurt or tahini as a dip, garnish, spread or dressing.
- Stock up on canned salmon for use in sandwiches, salads and casseroles.
- Make soups with milk instead of water.
- Try tofu burgers or lasagna.
- Make your coffee choice a caffe latte.
- Add cheese or chickpeas to salads and sandwiches.
- Select milk desserts such as custards, puddings, yogurt and ice cream.
- Add skim milk powder to mashed potatoes, cooked cereals, casseroles, hamburger patties, omelettes, etc.
- Try some whole or refried beans in a wrap.
- Sprinkle parmesan cheese on cooked broccoli.
- Try flavored milk if you don’t like plain.
- Snack on almonds once in a while.
- Try calcium-enriched milk or yogurt. Each portion has an extra 100 mg of calcium.
- Take a liquid calcium supplement with vitamin D such as Wellesse Calcium & Vitamin D Liquid.  Liquid supplements absorb better than pills and are easier to swallow.

Other tips to take for strong bones:
- Stop smoking
- Take a brisk walk every day. Walking is a good weight bearing exercise.
- Do muscle strengthening exercises.
- Eat five or more fruits and vegetables every day.  Good nutrition for healthy bones
- Keep alcohol consumption to a minimum.
- Cut back on salty foods, caffeine and soda.
- Do balance training exercises to help prevent falls.  Exercise for healthy bones
- Get a bone density test.


What You Need to Know about Osteoarthritis

Are you at risk for having serious joint pain and even osteoarthritis later on in life?  There are several risk factors that can play a role in how healthy your joints are or will be as you age.

What is your age?
Primary osteoarthritis, a degenerative joint disease, usually develops gradually after age 40.  As you age, cartilage degenerates and loses its elasticity.  In fact, an astounding 75% of people over the age of 65 suffer from osteoarthritis.   But don’t let age slow you down, staying physically fit and healthy is an important way to protect your joints.  Strong, fit muscles support joints more effectively, protect joints from undue strain and injury, and help you perform everyday tasks more efficiently and with less pain.

Do you fit any of the following?
•      Have you experienced repeated trauma or surgery to the joint structures?
•      Were you born with abnormal joints?
•      Do you have gout, diabetes, and other hormone disorders?

All of these life factors can cause secondary osteoarthritis.  Repeated trauma can increase the mechanical stress placed on joints.  People with gout may also experience crystal formation in their joints causing damage to the cartilage tissue.  Diabetes, some hormone disorders and congenital (at birth) abnormalities of the joints may also lead to increased wear and tear.

Are you male or female?
Osteoarthritis is more common in men before age 45, but more prevalent in women after age 45.    Though the symptoms of osteoarthritis can vary between patients, the most common symptom is pain in the affected joint, which may worsen later in the day or after repeated use.  The joints may also be tender, swollen and warm and you may hear or feel creaking.  Osteoarthritis can also cause pain after an extended period of rest.

What is your BMI (Body Mass Index) underweight, normal, overweight, obese?
Excess weight can also contribute to secondary osteoarthritis. Weight control and injury prevention measures can lower a person’s risk of developing osteoarthritis. Weight loss also can reduce symptoms for people with knee osteoarthritis. Excess weight can place undue stress on our weight bearing joints. Therefore, it is important for the health of your joints (and your overall health), that you maintain a healthy weight. If you find weight maintenance difficult, a registered dietitian (RD) can help you achieve your goal weight.
Read more

Risk of Developing Painful Knee Osteoarthritis Increases with Weight 
Healthy Weight 30%
Overweight 47%
Obese 61%

Source: Arthritis Care and Research 2008; 59:1207-13

How often do you experience joint pain?
Joint pain is often the first sign of osteoarthritis. Pain is a signal from your body that something is wrong. Osteoarthritis causes some chronic joint pain. Though your joint pain may make you cringe at the thought of exercising, exercise can actually help relieve some of your pain, ensure that you maintain a good range of motions, make the joint more stable, help you lose weight or maintain your weight and keep your spirits up. Which type of exercise should you choose? That depends on what joints are involved, whether you’ve have surgery on any of your joints and your current range of motion. A combination of strength training, aerobic exercise and proper stretching are often recommended for osteoarthritis patients. And, a physical therapist can prescribe a program tailored to meet your needs and goals.

Read about stretching for joint pain


Have you had any serious joint injuries in your life?
Damage to a joint can contribute to the development of osteoarthritis in that joint.  This is especially common in athletes who have repetitively injured their joints over the years.  If you are an athlete try switching sports or taking time in between your soccer matches and running for non-impact activities such as swimming and stationary cycling.  You’ll still obtain the benefits of exercise but give your joints a break.

Does your family have a history of osteoarthritis?
A history of arthritis in your family can put you at higher risk for also getting the disease.  More and more doctors today believe in a hereditary cause behind several forms of arthritis. As with many other conditions, a mixture of environmental and genetic factors is attributed to the onset of disease or disorder. Most current research, though, focuses on showing substance behinds models of hereditary arthritis.  A recent study found that a form of knee osteoarthritis is the newest addition to the collection of genetically-caused arthritis.  Rare variants in the GDF5 gene have been associated with disorders of skeletal development, and more common variants recently have been tied to susceptibility to osteoarthritis of the hip and knees.  If anyone in your family has a history of osteoarthritis, it is even more important to take preventative measures to help prevent the onset or at least postpone it and make it more manageable.

Do you currently or have in the past, engaged in heavy physical activity for 3 or more hours per day such as heavy lifting, standing or bending?
Athletes and people who have jobs that require doing repetitive motion, such as landscaping, typing or machine operating, have a higher risk of developing OA due to injury and increase stress on certain joints.  Certain occupations involving repetitive knee bending and squatting are associated with osteoarthritis of the knee.  If you are experiencing joint pain or have been diagnosed with arthritis, it may become necessary to alleviate or decrease the amount of heavy physical activity you do.  Repetitive motions for long periods of time can accelerate the onset of osteoarthritis.

Do you experience joint stiffness in the morning or do your joints ache more if there is a change in the weather?
Stretching when you first get up is a great way to alleviate joint pain.  According to the Arthritis Foundation website, stretching will keep your body limber and improve flexibility. Gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include tai chi and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine. 

Get more exercises here

It’s never too late to start a preventative maintenance program for your joints.  Maintaining a healthy weight and exercising are very important and you can also take a liquid glucosamine and chondroitin to help maintain joint flexibility.  See here

Read more about how glucosamine and chondroitin work here

A New Years resolution is nothing more than a calendar-based personal goal, which means you need to approach it with some classic goal setting strategies.  In summary that includes selecting a goal that is meaningful, measurable and manageable

1.Meditate on it: take time to think about what you want everyday and see yourself having it.
2.Write it down: put your resolution in writing and leave reminder notes in places you will see on a regular basis (e.g. your refrigerator or computer desk).
3.Stay positive: attitude can make or break your plan so keep your thoughts positive and expect some backsliding (e.g. a vacation or food filled party).  See these slips as temporary detours and get right back on your positive path.

So if this sounds like you and you feel like throwing in the towel may be a good idea, take a closer look at the goals you set and make sure they are SMART:
 
• Specific – “lose weight” is not specific, “lose 10 lbs” is specific
• Measurable - if you can’t measure success, how will you know if you’ve succeeded?
• Attainable
• Realistic – if going to the gym 6 days a week isn't’t realistic, try for 2 days or maybe 3.  Just don’t set yourself up for what you’ll perceive as failure.
• Time-Sensitive.  Everyone needs a date stamp on their goals. Otherwise you’ll put off today what you could do tomorrow, or the next day.
When your resolutions aren’t enjoyable and only focus on what you can’t do (diet is a four-letter word, after all), they might not last very long at all.

But don’t let that stop you from changing your life! Instead of making negative resolutions that probably won’t stick, commit to making positive and uplifting changes that will improve your life immediately—changes that you’ll want to make!

Tips to Achieve Your Goals:

• Writing down your goals (in specific terms) means you're more likely to achieve them.
• Are your goals specific and positive? Rather than vowing "to exercise" for example, reword each goal so that it is clear and measurable: I will walk 30 minutes every day. I will complete a 5K race. I will do a yoga DVD twice a week.
• Post your written goals in places where you'll see them often—on your computer or fridge, in a picture frame on your desk, as a bookmark, and in your wallet. These reminders will help you stay focused and on track.
• Make a realistic time-line to stay on track with small milestones for each time period.  Choose a date when you hope to reach your overall goal.
• Develop and action plan for every goal.  If you want to start eating healthier, for example, find out ways to learn about good nutrition, take classes, visit a dietitian, do research online, join an online community for support.
• Share your goals with family and friends for invaluable support and assistance.  Some of them may even join you!  It’s always more enjoyable to have a partner and provides motivation too.
• On a calendar or spreadsheet, place a BIG sticker, start or checkmark for each day that you accomplish your goal or do everything you planned such as:  walked 3 miles, did not eat any sweets, drank only tea instead of coffee, ate 5 pieces of fruit, etc.

Stay tuned for more tips!

 

"Vitamin D is essential for the maintenance of normal bone and muscle function, and may be important for proper functioning of the cardiovascular and immune systems.  It is the 'sunshine vitamin' because most of the natural vitamin D in our body is made in the skin following exposure to ultraviolet radiation from the sun.  Unfortunately, there is a pandemic of vitamin D insufficiency around the world, and those of us living in sunny Los Angeles are not immune from the problem."

Read rest or article here  

Eating Right

• Yogurt contain probiotics that help support the immune system
• Garlic contains allicin, a potent bacteria fighter
• Black Tea or Green Tea to help produce more interferon, a protein that battles cold and flu infections
• Mushrooms such as shiitake, maitake and reishi contain immune-boosting chemicals
• Fatty fish like salmon, mackerel and herring contain omega-3 fatty acids and vitamin D and selenium that benefit the immune system

• Wash hands often and well with soap and water for at least one minute or use a hand sanitizer gel if no sink is available, like at the grocery store.
• Don't share toothpaste tubes with anyone
• Use paper towels instead of cloth towels at home in the kitchen and bathrooms
• Spray or wipe disinfectant everywhere - phone, keyboard, desktop, door handles, weights, remote controls, etc.
• Use gloves if possible when pressing buttons on ATM machines and the like
• Keep a 5 feet away from anyone who is coughing or sneezing

• Omega-3 fatty acids, especially if you do not like fatty fish
• Vitamin D3 supplement - people who took 2,000 IU of vitamin D daily had 70% fewer colds and flu, according to a 3 year study published in Epidemiology and Infection.  This time of year its almost impossible to get enough vitamin D from the sun and food just doesn't have enough.
• Vitamin C
• Echinacea
• Zinc taken at the very start of a cold may help shorten the duration

• 20 or 30 minutes of moderate exercise a day will help increase blood flow, which speeds nutrient absorption and decreases stress hormones, which dampen immune response.
• Get at least 7 hours of sleep every night.  Lake of sleep depresses the immune system making your more susceptible to bacteria that causes viruses
• Try Yoga or Tai chi for relaxation and exercise.
• Don't hide out - be social.  People who are socially active get fewer colds because they tend to be more positive and happier which also strengthen immunity. 

New study just released on Vitamin D and heart health risks factors.

Researchers followed 27,686 people, aged 50 and older, with no history of cardiovascular disease. The participants were divided into three groups based on their vitamin D levels: normal (more than 30 nanograms per milliliter), low (15 to 30 nanograms per milliliter), or very low (less than 15 nanograms per milliliter).

After one year of follow-up, those with very low levels of vitamin D were 77 percent more likely to die, 45 percent more likely to develop coronary artery disease and 78 percent more likely to have a stroke, and twice as likely to develop heart failure compared to people with normal vitamin D levels, the researchers found.

"We concluded that among patients 50 years of age or older, even a moderate deficiency of vitamin D levels was associated with developing coronary artery disease, heart failure, stroke and death," study co-author Heidi May, an epidemiologist with the Intermountain Medical Center in Murray, Utah, said in a news release from the center.

Source:  http://www.wxtx.com/Global/story.asp?S=11519986
 

• Jacket - wear one that has reflective elements built in
• Gloves - Ulti-Mitt's have superbright fabric and even an LED light!
• Hat - wear a white hat with reflective tape
• Belt with reflection
• Vest - a light weight construction style vest works great