Nutritional Supplements

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.

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. 

As a continuation on my series of blog posts on healthy digestion, I'd like to talk about Prebiotics and how they affect digestion.

Overview
If you’ve ever seen inulin, oligofructose or fructooligosaccharides on product packages, you are probably wondering what on earth these food ingredients are and why they are were added to your food or supplements. Inulin, oligofructose and fructooligosaccharides are all prebiotics – food ingredients that are not digested by the human body but boost the growth and/or activity of the friendly bacteria in our gut, especially bifidobacteria and lactobacilli. Most prebiotics are a type of soluble fiber.

Prebiotics are added to foods to enhance the nutrition profile of the food and improve certain characteristics of the food. Inulin can replace some of the sugar in food while adding sweetness, replace fat, improve mouth feel and texture of certain foods.

Inulin for Good Health
Inulin is a versatile non-digestible prebiotic fiber. In other words, it is an ingredient added to food or dietary supplements to boost your health. The form of inulin (inulin-type fructans) used in food and supplements is not digested or absorbed to any extent. Inulin-type fructans are metabolized by bacteria in the colon, increasing the growth of the healthy bacteria – bifidobacteria.

Unlike other types of carbohydrate, inulin does not raise triglycerides and has a minimal effect on blood sugar. And, a thorough look through the research by a team of scientists at the University of Parma in Italy found that inulin-type fructans can reduce serum triglycerides. Inulin can cause gas and bloating in people who are not accustomed to eating a high fiber diet or inulin. These effects should go away after becoming accustomed to inulin (most Americans eat far below the dietary recommendations for fiber – 14 grams for every 1,000 calories consumed).

Prebiotics and Nutrient Absorption
Some prebiotics may improve the absorption of some minerals by changing the environment in the colon and transferring water into the large bowel thereby increasing the volume of fluid minerals can dissolve in. In human studies, inulin and oligofructose have been found to increase the absorption of calcium.  Rat studies have found these prebiotic fibers increase the absorption of calcium, magnesium and zinc.

Why is this important? Results from the largest national nutrition examination survey (NHANES 2005-2006) show that as we age, we are less likely to take in enough calcium.  Just 58% of men aged 31-50 years of age are meeting their calcium needs. And, a mere 26% of men aged 51-70 and 14% of men over 71 years of age are taking in adequate amounts of calcium.  These numbers are even more dismal for women!  Thirty-three percent of women ages 31-50, 8% of women 51-70 and 7% of women over the age of 71 are taking in enough dietary calcium needed for bone health.

A liquid calcium supplement with 1000 mg of Calcium and 1000 IU of Vitamin D3 is a great way to get the calcium needed each day to help prevent and in managing osteoporosis.
 

• Thanksgiving shouldn’t be synonymous with “all you can eat Buffet.” Keep the primary focus on the company around you and the football games on TV.
• Remember that pumpkin pie, fat-backed greens, gravy and stuffing are available year-round in this country so you don’t need to stuff yourself in one day.
• Eat breakfast on Thanksgiving Day. If you skip out on eating in the morning to “save calories” for your evening meal, you are setting yourself up for a binge.
• Eat slowly and stop when you are full. Does another bite of pie really matter or did you already experience that taste and mouth-feel you were looking for?
• Drink water throughout the day especially if you are drinking alcoholic beverages, alternate them with water.
• Instead of cutting out certain foods or denying yourself dessert, concentrate on portion control. By allowing yourself to have small portions of your favorite holiday foods, you will not feel like you are being deprived (try using a smaller plate for your main meal – a salad plate for instance).
• Eat slowly and savor every bite. Really experience the flavors, textures and smell of each food you are eating.
• Skip the seconds or wait until others have gone up for seconds. By waiting, more of the fattening foods are likely to be finished already.

Managing arthritis can be difficult during the holidays.  As you start to decorate and do lots of shopping, make sure to not over exert yourself.  It can be easy to get caught up in the excitement and do too much.  Don't forget to take your nutritional supplements even when you go shopping at 4 am on Black Friday!

Have a Happy, Healthy Thanksgiving!

Let's focus on the legs!

How are your treads holding up?  As you pick up the pace or mileage of your walking program you may find that your legs need a bit of a tune up.  It is not uncommon to feel some pain or discomfort in the muscles of your lower leg when you get more aggressive with your walking technique.  Let’s take a look at why this happens as well as how to prevent and recover from this potential performance barrier. 

In order to pick up your fitness walking pace it takes a more exaggerated ankle action and forward body lean. This technique creates a greater demand on the muscles of the lower leg.  The front of the lower leg or anterior tibialis muscle group must dorsi flex your ankle (which mean pulling the forefoot up closer to the shin) on the forward heel strike.  Then the back of your lower leg or gastrocnemius muscle group must plantar flex your ankle (which means pushing your forefoot away from your shin) to propel you forward and into the next step.  The greater the action the faster you walk.  This increase in ankle action can takes its toll on the lower leg muscles and their attachments, causing a general sense of pain in the shin, calf and ankle areas.  This is especially true when you first start a more aggressive walking program.  In most cases the muscle pain you sense is due to a condition know as DOMS or delayed onset muscle soreness. 

DOMS is your muscles way of telling you that you have introduced it to something new and challenging.  It is nature’s way of slowing you down so that the muscle tissues can progressively get stronger without getting injured.  Keep in mind that any pain that results in swelling or bruising or lasts for more than a week, should be checked out by the appropriate medical professional. 

So what can you do to avoid or treat DOMS in the lower leg muscles? 

Let’s start with a list of ways to minimize or avoid DOMS:
1. Make sure you have proper, supportive footwear.
2. Progress into your program goals gradually.
3. Warm up properly before your walk, including lower leg movements that mimic the positions your ankle will travel through (i.e. walking on your toes then heels for approximately 30 seconds each).
4. Stretch the muscles of the ankle after the walk, holding each stretch for at least 20 seconds (i.e. ankle circles, and calf stretches).
5. Keep the muscles of your ankle strong by doing lower leg condition exercises (i.e. calf raises and dorsi flexion with foot resistance).

 

Now what can be done once you are feeling a bit of lower leg DOMS:
1. Take a few days off from your walk and if possible cross train by doing an activity that does not use the same foot pattern (i.e. swimming or cycling).
2. Massage and stretch the front and rear leg muscles daily.
3. Ice the affected areas.
4. Stay well hydrated and keep your joint lubrication up with the appropriate joint supportive nutritional supplements such as a glucosamine and chondroitin liquid supplement that's easy to take and fast absorbing.

Have a great Walking Challenge!
 

BELFAST, Northern Ireland—Pregnant women, even those who use nutritional supplements, have insufficient levels of vitamin D, according to a new study (Br J Nutr. 2009 Sep;102(6):876-81).

Researchers at Queen's University compared vitamin D levels in 99 Caucasian pregnant women at 12, 20 and 35 weeks of gestation to 38 non-pregnant women. Vitamin D levels were lower in the pregnant women with 96 percent classified as insufficient at 12 and 20 weeks, and 75 percent classified insufficient at 35 weeks.

Women who took multivitamins had higher levels of vitamin D than those who did not take a supplement, but levels were still classified as too low.

The researchers recommend pregnant women take higher dose vitamin D supplements  in order to avoid rickets, schizophrenia and type 1 diabetes in their children.

 

Just because its nice out doesn't mean you can eat junk food!

Many picnics, parties and sand-side eating opportunities still lie ahead.  If you are concerned about keeping that beach body yet enjoying your summer, keep some basic tips in mind:

• Don’t diet. You can count your calories but don’t go hours without eating or you’ll want to eat everything you see.
• Fruits and veggies are plentiful!  Stop at roadside stands where local farmers display their produce.
• Bring a plate.  I know, they always say “take a plate” – well, I’m asking you to bring a plate or a healthy dish to every party or event you go to.  This way you’ll know that you have at least one healthy option.
• If you weigh, do so just once a week, obsessing will get you nowhere. Relax a little.  Everyone eats something not on their “eating plan” every now and then.  Get over it and move on.  If you beat yourself up you are not doing yourself any favors. 
• Google any leftover ingredients you have and the word “recipe.”  So for instance, if you have ½ an onion you want to use, Google “onion, healthy recipe” and you’ll find many ways to use it!
• Clean out your cabinets.  Your family will not starve if you get rid of some of the junk food.  In fact, they’ll probably thank you later.
• Take your liquid nutritional supplements!

Stay hydrated...

Did you know that you need more fluids when exercising in a hot, humid environment?  As our core body temperature rises, we sweat to help our body cool off.  But, the more we sweat, the more we need to rehydrate.

Depending on what part of the country you are in you may have some of those dog days of summer that lie ahead.  An easy way to ensure you are hydrated is by monitoring not just how much you drink but also your urine (don’t worry, this is easy). 

Drink plenty of water
You should find yourself needing to use the bathroom at least every few hours and your urine should be pale and plentiful.  If it is dark and scant, you are dehydrated (though B vitamins and some antioxidants can also make it dark).  Drinking beverages that are flavored can stimulate your thirst and therefore enhance your hydration.  If you are monitoring your weight, choose unsweetened iced tea or coffee or one of the many low calorie beverages on the market today.

If possible, take a water bottle with you while walking or hiking.  They make great fanny packs now with a spot to hold a water bottle.  Or wear a small backpack and put a water bottle in it along with a small snack, especially if you are going for long distances.

Watery foods - no salt
Eat fruit and vegetables that have a high content of water such as watermelon, celery, berries, or tomatoes.  Stay away from salty snacks like chips and crackers - they just make you more thirsty!

Mix your liquid nutritional supplements with water or juice - it's a great way to take them and get hydrated at the same time.  Mix a liquid B vitamin with your water for added energy.  Take glucosamine and chondroitin liquid on a daily basis to keep those joints flexible and ready to go!

Part 2 to my previous blog post - Taking that first step

Our body was designed for movement.  Unfortunately modern science and technology have steadily repressed our natural desire to move by developing electronic forms of transportation, entertainment and work-aids.  When was the last time you took the stairs instead of a nearby elevator; or used a push mower rather than an electric one?  Well that brings me to a very important and overlooked mode of transportation (and exercise)... walking!    

Walking is easy and fun!
Walking is the number one fitness activity around the world.  Why? ... Because most people already know how to do it.  Also, it can be done almost anywhere and the only equipment you need is a good pair of fitness shoes. So why isn’t everybody doing it?  The biggest barrier is usually ‘you’!

It is up to ‘you’ to make your health a priority!  I have written many articles on proper walking technique   and ways to progress your walking program .  I have even addressed goal-setting strategies .  Yet, before ‘you’ can put any of these helpful articles into action, ‘you’ have to make and take the first big mental step...commit to get fit and prioritize your walk into your lifestyle.  I know this sounds easier than it is, so lets start with 10 commitment rules to help you make this vital step:

1. I will schedule my daily walk like any other important appointment and note it on my calendar.
2. I will start slowly and not worry about how long or hard I walk.
3. I will gradually increase my walking time or intensity by a slight amount each week.
4. I will get a friend or loved one to join me on my walks at least once a week.
5. I will read up on the benefits of walking and exercise in general.
6. I will walk before I __________________.                                                               
(fill in the blank with something that is not a high priority i.e. watch TV)
7. I will always keep a spare pair of walking shoes in my car.
8. I will walk to pay back unnecessary calorie binges (1 mile for every 200 calories).
9. I will keep a record of my walks so I can note my progress.  
10. I will reward myself appropriately for a week well done.

Stick to these rules and you will be on your way to a much more active and healthy lifestyle.  Also keep in mind the importance of providing your body with the appropriate nutritional supplements to keep your new program on track.

Happy Walking!

FERNDALE, Wash., July 28 /PRNewswire/ -- Nearly 64 percent of Americans surveyed are unaware sunscreen hinders the body's ability to produce vitamin D - a nutrient found to support the immune system, bone strength, colon health and more.* The survey was conducted by WELLESSE, manufacturers of a liquid vitamin D3 supplement.

"Vitamin D is important to overall health. People need to be aware that sunscreen, even at SPF15, blocks more than 90 percent of the sun's rays used to produce this vital vitamin," warns Dr. Michael Holick, MD, PhD of Boston University.

The American Academy of Dermatology recommends that the public obtain vitamin D from nutritional sources and dietary supplements, and not from unprotected exposure to ultraviolet (UV) radiation from the sun or indoor tanning devises, as UV radiation is a known risk factor for the development of skin cancer. (1)

For optimal health, regular sunscreen users should consider nutritional vitamin D sources from their diet. But often dietary sources, including mackerel, sardines, salmon or fortified milk are not frequently consumed by Americans in the amounts needed to satisfy the daily allowance. An option is a liquid supplement such as Wellesse Liquid Vitamin D3 which is easy to swallow and provides flexible dosing for the whole family. The Recommended Daily Value for Vitamin D is 400 IU for adults. Holick notes, "Myself and other experts in vitamin D research recommend between 1000-2000 IU/day depending on your age and diet."

Vitamin D deficiency has garnered the attention of leading scientific and public health organizations. In April, The Archives of Internal Medicine reported that over 75 percent of Americans have vitamin D insufficiency.(2) Last fall, The American Public Health Association called Vitamin D deficiency/insufficiency "a major public health concern for both children and adults in the United States." (3)

Populations who may need additional vitamin D, according to the National Institutes of Health Office of Dietary Supplements include breastfed infants, people ages 50 and older, those with limited sun exposure, with dark skin, with fat mal-absorption and the obese.

Liquid Vitamin D3 is convenient for the whole family. It is available at Walgreens, Costco, Vitacost.com, Drugstore.com, and Amazon.com. 

    * This statement has not been evaluated by the Food and Drug
      Administration.  This product is not intended to diagnose, treat, cure
      or prevent any disease.

    (1)  American Academy of Dermatology position statement 11/01/08 updated
         7/15/09.
    (2)  Archives of Internal Medicine 2009;169(6):626-632.
    (3)  http://www.apha.org/advocacy/policy/policysearch/default.htm?id=1367

Don't let the hot weather keep you from working out!


Staying properly hydrated is always an important consideration when exercising vigorously, but can be critical during the hot summer months.  Water is the single largest component of the body.  It has a variety of functions that are essential to life:


• Transports of glucose to working muscles
• Carries away metabolic by-products
• Eliminates metabolic waste products
• Dissipates heat through the skin

Dehydration is more likely during and after prolonged exercise and can have serious consequences.  Exercising strenuously in hot environments can only accelerate the situation.  Dehydration may cause decreased performance, headaches and constant fatigue, as well as more serious consequences including muscle cramping, heat exhaustion and heat stroke.

Recommendations from ACSM’s Position Stand on Exercise and Fluid Replacement include the following:

• Drink about 500 ml (~17 oz) of fluid about 2 hours before exercise.
• During exercise, start drinking early and at regular intervals in an attempt to consume fluids at rate to equal water lost through sweating. (Approximately 3 to 6 oz every 20 minutes)
• Fluids should be between 59 and 72 F and flavored to enhance palatability and promote fluid replacement.
• Sports drinks, with proper amounts of carbohydrates and electrolytes, are recommended for events longer than one hour (ACSM, 1996).
(Check out our all day energy supplement)

During hot and humid conditions, even more water may be required—drink up to 8 to 10 ounces every 20 minutes. After exercise, continue to drink.  After prolonged exercise, juice is preferable because of its higher levels of carbohydrates and electrolytes.

A quick way to do a self-check for signs of dehydration is to check the color and quantity of your urine (it should be clear and the color of light lemonade verses apple juice).  You can also weigh yourself before and after exercise. For every pound of weight lost, drink two cups of fluid.


Remember - you can add your liquid nutritional supplements such as vitamin D or glucosamine and chondroitin to your water either before or after your workout, if you haven't taken it already. 

8 Facts About Osteoporosis - it's not just an "old lady" disease.

1. It's a silent disease.  It's easy to tell when an older person is bent over from osteoporosis, but in the early stages it is typically asymptomatic.  That's why it's so important to get a bone density test, especially for women over age 65 and men over 70 and for any younger who are at risk.
    
2. Prevention starts early.  Don't wait until your 50 to start taking calcium and vitamin D supplements and to do weight-bearing exercises. 
    
3. Get Vitamin D.  Sunshine can help protect you, but only if you get outside during the summer when the UV index is 3 or higher.  Living in a sunny climate does not automatically mean you are getting enough vitamin D.  Also, as we age, it is more difficult for the body to generate vitamin D.  Taking nutritional supplements such as a liquid vitamin D is one way to ensure adequate amounts every day, all year round for bone health.
    
4. Calcium doesn't have to mean dairy.  If you are lactose intolerant, getting calcium from dairy is not an option.  There are other good food sources of calcium such as fortified orange juice, soy milk and cereal and dark leafy greens.  Take a liquid calcium supplement with 1000 mg of calcium, but don't forget the vitamin D.  It plays a major role in calcium absorption and bone health.
    
5. Exercise the right way.  Weight-bearing exercise is important to help build strong bones.  Walking, running, tennis or dancing will do it - bicycling and swimming won't. 
    
6. A few extra pounds are OK.  Thin people are at higher risk of osteoporosis than those who are carrying a few extra pounds.  This doesn't mean overweight - it just means a healthy weight for your gender and height - you should be at the "normal" range.
    
7. African Americans have lower risk.  They are far less likely to get osteoporosis than Caucasians because they have stronger bones and tend to have greater bone density.  African Americans are not off the hook though, they still need to take preventative measures for bone health.
    
8. More in the future.  Even more women may develop osteoporosis due to increased anti-hormone replacement therapy a few years ago.  Going off of hormone therapy may cause more rapid estrogen loss which could result in an increased risk of osteoporosis.

Has your doctor recommended giving your child a vitamin D supplement?

The American Academy of Pediatrics recently doubled their previous vitamin D recommendations for infants, children and adolescents from 200 IU per day to 400 IU.  Their report on this topic indicates that children older than one year of age should consume vitamin D fortified foods like milk and if necessary, take a supplement under the guidance of a physician. 

Children need three servings of vitamin D fortified milk or fortified soy milk or almond milk to meet their vitamin D needs.  Unfortunately, many children are not getting that amount.  If you find that you are having a hard time getting your child to consume enough vitamin D fortified foods, talk to your pediatrician to determine if your little one needs a supplement.

If your baby is exclusively breastfed, it may be necessary to give your baby vitamin D drops.  Or you, the nursing mother, should be taking at least 2000 IU of a vitamin D supplement per day especially if you are not getting a lot of sun exposure.  This helps to ensure that some vitamin D is being passed to the baby in the breast milk.  Vitamin D deficiency is common across populations and particularly among people with darker skin. Nutritional rickets among nursing infants whose mothers have insufficient levels of vitamin D is an increasingly common, yet preventable disorder.

Always check with the child's doctor before giving them any supplements.  Liquid nutritional supplements such as a liquid vitamin D supplement are perfect for children since they are easy to swallow and taste great. 

 

In celebration of Hearth Health Month:

There are several risk factors that contribute to heart disease.  Luckily, many of these are modifiable – meaning that you can do something about them!  High cholesterol is one such risk factor.  And, there are certain dietary factors that can help lower your cholesterol levels including fiber and plant sterols.  Plant sterols (also called phytosterols) are components of plant cell membranes that can help lower both total cholesterol and bad cholesterol levels (LDL).   Though sterols are found in many plant-based foods such as legumes, fruits, nuts and seeds, most people don’t consume enough plant sterols from these foods to help them lower their cholesterol.  But, you can obtain plant sterols from both fortified foods and supplements.

How do sterols work? 
Scientists believe that sterols (which resemble animal cholesterol chemically) may interfere with the uptake of cholesterol from dietary sources and interfere with the production of cholesterol by our liver.  Sterols are endorsed by the NIH, FDA and the American Heart Association (AHA).  AHA’s 2006 diet and lifestyle recommendations paper indicates that plant sterols/stanols can reduce LDL cholesterol by up to 15% and that maximum effects are noted by taking  2 grams of sterols/stanols per day.  You don’t necessarily have to take 2 grams per day though, as studies note that taking 1.3 grams/day of plant sterols nutritional supplements will favorably benefit cholesterol levels.

If you are on cholesterol-lowering medication, you can consume plant sterols nutritional supplements.  In fact, they have an additive benefit when combined with cholesterol-lowering medications.  However, it’s always a wise idea to consult with our personal physician prior to taking any supplement.  Patients with aortic valve stenosis (abnormal narrowing of the aortic valve) or sitosterolemia (a rare inherited lipid storage disease) should avoid taking plant sterols.

For more info, see http://www.sheknows.com/articles/7142.htm

The winter months are prime time for colds and the flu.  I’ve heard people say they’d rather be sick during the winter then in the summer.  I’d rather not be sick at all!  Having previously worked at the CDC (Center for Disease Control), with constant reminders to engage in healthy behaviors, I’m well aware of how to keep my immune system healthy so I never get sick – regardless of what time of year it is.

At CDC we lined up for flu shots every November.  However, November has passed and if you didn’t get your flu shot, don’t worry about it now.  Some of the other things I learned: 

• Stay away from sick people
• Wash your hands constantly
• Don’t shake people’s hands (you can nod your head instead)
• Avoid touching your face,
• Sleep well
• Eat right
• Drink plenty of fluids
• Manage your stress
• Take nutritional supplements each day such as a multivitamin and vitamin D3

Pretty simple, right? 
It is amazing how many people forget to wash or sanitize their hands after touching a grocery store cart, machines in the gym or the bathroom door handle (use a paper towel!).  And then wonder how they got sick?  Many of us don’t get enough sleep, manage our stress or eat right either.  If you have stress management issues, try a yoga or meditation class (or better yet, delegate some of your work or duties out).  If you eat on the run at least make sure your hands are clean when you are eating.

Be sure to supplement your diet with immune boosting foods and nutritional supplements like hot tea, liquid vitamin D3  for extra immune support, vitamin C rich foods (grapefruit, oranges, strawberries; you don’t need thousands of milligrams of a vitamin C supplement) and zinc-rich foods (oysters, crab, beef, dark turkey meat, beans). 

A few simple steps will keep you healthy year-round!

Even if you don’t have seasonal affective disorder, you may be feeling a little cooped up and blah this season.  It’s chilly outside, the sky is gray and there are no festivals, open-air markets and fairs this time of year.  I can empathize.  My skin is dry thanks to the indoor heat and yet my face is also wind burned from the time I spend running from my car to my destination.  Most people countdown to the holidays or their days off of work, I’m counting the days to warmer weather.

Until April rolls around though I know I need to keep my spirits up and my days busy so I don’t spend all of my time day dreaming about living on a beautiful island somewhere.  To beat the winter blahs and for joint health, I exercise in the gym (even if I have a day where I’m not motivated, the people there motivate me), make sure I go out and socialize with others (regardless of how cold it is outside), eat a healthy diet and take my liquid vitamin D3 nutritional supplement.  Until I can feel the sun shining on my skin and lightening my mood I am definitely going to do what I can to enjoy the cold days ahead.