Vital to Health and Wellness Blog

• Take a walk after dinner with your family when it's cooler
• Bike with your kids or significant other
• Spend the weekends in the park with your children and play soccer with them or take out the bat, baseball or softball and gloves and play ball!
• Join your neighborhood pool and cool off while you add some physical activity
• Head to your local National Park for recreation:  www.nps.gov/findapark
• Dust off your golf clubs and hit the driving range or a 9-hole course
• Try something new and sign up for a road race or triathlon this summer
• Your local running store probably has group runs for people of all levels, check them out for runs and local race information.
• Sign up for tennis, golf or other sports lessons.  You’ll meet people, exercise and learn new skills.
• Join a hiking club

Vitamin D has a number of vital functions within our body. 

Recently published review suggests one more thing – supplementation may enhance athletic performance in vitamin D deficient athletes.  This review examined studies looking at physical performance and vitamin D levels and they found that some measures of physical performance were directly related to vitamin D levels in the body.  The authors of this review indicate that vitamin D may help prevent stress fractures, chronic musculoskeletal pain, respiratory tract infections (those who exercise heavily are at an increased risk) and several chronic diseases related to vitamin D deficiency.  Older adults, in particular, may benefit from adequate vitamin D levels through improved neuromuscular functioning, including better balance.

Vitamin D Deficiency
Unfortunately, vitamin D deficiency is a widespread problem, even among healthy adults.  How do you know if you are vitamin D deficient?  Get tested for 25(OH)D.  Though deficiency is commonly quantified as having a 25(OH)D concentration of <20 nanograms per milliliter (ng/mL), some scientists believe that level needs to be raised and that ideal levels may be above 50 ng/mL.  Indoor athletes – gymnasts, wrestlers, basketball players etc. need to be especially cognizant of their vitamin D levels.

Athletes should include a vitamin D supplement in their daily regimen of at least 1000 to 2000 IU of vitamin D3.  A multivitamin with just 400 IU is not enough and it can be very difficult to get enough vitamin D from food.  A liquid vitamin D3 supplement could easily be added to a daily protein shake or smoothie.

Source:  Med Sci in Sports & Exerc 2009;1102-1110.
 

LAUGH A LITTLE TO HELP PROTECT HEART, LOWER BLOOD PRESSURE

Laughter is not only an effective stress-reliever, but can be heart-healthy, according to research presented today at the American College of Sports Medicine’s 56th Annual Meeting in Seattle. Two separate studies examined the role of a good laugh as it relates to health.

One of the studies took an inverted approach to previous research on the harmful cardiovascular tolls of stress and negative mood. A small group of healthy adults were instructed to watch either a comedy or documentary film, and were monitored for carotid artery activity during the films.

Subjects who watched the comedy benefited from improved “arterial compliance,” the amount of blood that moves through the arteries at a given time. Conversely, decreased arterial compliance is often associated with high blood pressure and heart disease.

“Arterial compliance was improved for a full 24 hours after subjects watched a funny movie,” said lead researcher Jun Sugawara. “Laughing is likely not the complete solution to a healthy heart, but it appears to contribute to positive effects.”

A second study found similar results in vascular function. When another group watched either a comedy or a somber documentary, blood vessels became more dilated during the comedy. Constricted blood vessels often lead to high blood pressure. Like the first study, favorable effects on vascular function were sustained for 24 hours.

“Not only did comedies improve vascular dilation, but watching a documentary about a depressing subject was actually harmful to the blood vessels,” said Takashi Tarumi, lead researcher on the study. “These documentaries constricted blood vessels by about 18 percent.”

In addition to laughter, a significant body of evidence exists that shows exercise as a preventive mechanism against both cardiovascular disease and high blood pressure. ACSM’s Exercise is Medicine program promotes these curative and protective benefits, and encourages all patients to talk with their doctor or health care provider about their physical activity programs.

TheAmerican College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.


Source:  American College of Sports Medicine Press Release, May 29, 2009

True or False?

This is our latest question in the Liquid Sunshine Vitamin D Instant Win and Sweepstakes at http://vitamind.wellesse.com/

True!  Although women have a higher risk and prevalence of osteoporosis, men are also susceptible. According to the National Osteoporosis Foundation, 20 percent of those with osteoporosis are men.

One in every eight men over the age of 50 will suffer a hip fracture because of osteoporosis, according to statistics from Oregon Health Services University. Trouble is, men often are not screened for the disorder until they have their first broken bone.

It is just as important for men and women to get enough calcium and vitamin D for strong bones now and later in life.  Take a liquid calcium and vitamin D supplement with at least 1000 IU of vitamin D.  Get a bone density test and your blood levels checked for vitamin D deficiency. 

You could win a year's supply of Vitamin D in the Liquid Sunshine Sweepstakes.  There are only 8 more days left, so don't wait!  Play now!

There have recently been reports of Vitamin D deficiency being linked to obesity.  Just recently at the Endocrine Society’s annual meeting in Washington, D.C., it was declared that vitamin D levels may play a role in weight loss in obese patients.

Dr. Sibley from the University of Minnesota in Minneapolis conducted an investigation in 38 obese and overweight men and women testing their vitamin D levels while investigating a causal relationship between vitamin D levels and rate of weight loss.

They measured both the active and inactive levels of vitamin D before and after an eleven week weight loss program consisting of a 750 calorie per day deficit from estimated needs. On average, vitamin D levels in the study subjects were in a deficiency range.

According to the investigators, vitamin D levels predicted subsequent weight loss success in subjects on a weight loss diet.

“Abdominal fat specifically tended to be related to vitamin D levels with the effect being stronger with the active form of vitamin D”, Dr. Sibley reported at the meeting.

Preservation of lean body mass remained intact.

Underlying mechanisms for these results need to be studied further, but optimism is on the horizon. Dr. Sibley concluded that “If it is established that vitamin D does indeed contribute to weight loss approaches this could have a huge public health impact on the obesity epidemic”.

Findings suggest at this point that vitamin D may play a pivotal role in weight loss success rates when combined with a low calorie diet. 

Sibley added a note of caution, saying that more research is needed. "Our findings need to be followed up by the right kind of controlled clinical trial to determine if there is a role for vitamin D supplementation in helping people lose weight when they attempt to cut back on what they eat."

The study was funded by the National Institutes of Health, the University of Minnesota, and the Pennock Family Endowment at the University of Minnesota.

As always, consult your doctor before going on any kind of weight loss program.  Ask your doctor for a vitamin D blood level test to see if you are deficient.  It may be more beneficial to take a vitamin D supplement while on a diet and exercise program.

Just because it's summer, doesn't mean you are getting all the vitamin D you need. 

Do you wear sunscreen?  Of course you should!  However, sunscreen blocks the skin's ability to make vitamin D.  Do you go outside often from 10 am to 4 pm?  Unless you lucky and work outside, most people are stuck inside during the day when the sun's rays are the strongest.  Do you drink 10 glasses of milk every day?  Or eat salmon or sardines?  That can be difficult to do.  Many experts are now recommending at least 1000 IU and even 2000 IU of vitamin D each day from food or supplements.  It's very difficult to get enough from food, so taking a supplement is a great option to make sure you are getting enough vitamin D.

It's not too late to enter to win a year's supply of vitamin D3 liquid at http://vitamind.wellesse.com/  plus play the instant win game for lots of other prizes.  Answer the question of the week and play the game!

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.

Oh the teenage years - junk food, busy schedules and the constant strive to fit in...

Sometimes I wish I could go back and then other times I’m thankful I’m not in high school anymore!  With the heightened awareness of obesity and increased rates of obesity in kids and teenagers, many children and teens may be tempted to diet.  But, in most instances, there is no need for a young person to go on a formal diet or start attending Weight Watchers meetings with adults.  

During this time of accelerated growth and development, teens need calories and certain nutrients to help them form healthy bones, develop, keep their energy levels high and keep their brain sharp.  Unfortunately many popular diets may be lacking in certain things like fiber, calcium, protein and various other nutrients.  Instead of going on a diet, teens should consult with a Registered Dietitian who can help them modify what they are currently eating and ensure that they are getting all the nutrients they need to build a healthy body.

Many teenagers are deficient in vitamin D and new research in teenagers links low levels of vitamin D to high blood pressure and high blood sugar, which can lead to ominous early health problems.

The “sunshine” vitamin is needed to keep bones strong, but recent research has linked vitamin D to other possible health benefits. The teen study confirms results seen in adults, linking low levels with risk factors for heart disease, the researchers said.

Teens in the study with the lowest vitamin D levels were more than twice as likely to have high blood pressure and high blood sugar. They were also four times more likely to have metabolic syndrome, defined as have three of more conditions that contribute to heart disease and diabetes — including high blood pressure, high blood sugar, big waists and high cholesterol.

Teenagers are spending more and more time indoors and have poor diets lacking in fortified milk and foods high in vitamin D such as salmon.  A liquid vitamin D supplement that tastes good is a great way to ensure teenagers get adequate amounts of this essential nutrient each day. 

Calcium is also a very important nutrient for growing teenagers for strong bones.  During the teenage years (particularly ages 11-15), bones are developing quickly and are storing calcium so the skeleton will be strong later in life. Nearly half of all bone is formed during these years. It is important to get plenty of calcium in the diet because if your body does not get the calcium it needs, it takes calcium from the only source that it has: your bones. This can lead to brittle bones later in life and broken bones at any time.

So if you are a teenager or have teenagers in your home, make sure they eat a healthy diet rich in nutrients such as calcium and vitamin D - not dieting.

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. 

 

The Recommend Dietary Allowance (RDA) for protein is 0.8 grams/kg body weight. 

Let me put this into perspective, this means for a 150 lb person, they would need just 54 grams of protein to meet their daily needs.  Getting in that 54 grams is not hard for someone who eats meat, poultry, fish, and eggs.  But for vegetarians or those who eat many vegetarian meals, it may be a little tougher. 

Recent research shows that adults need more than the RDA, especially elderly adults.  As we age we lose muscle mass, a process called sarcopenia.  To prevent this loss, we need to eat protein throughout the day and aim for about 1.2 grams per kg body weight. 

Now, how can you do this without having to log your food intake and calculate everything you eat?  Be sure to incorporate lean cuts of meat and poultry, fatty fish, egg whites or dishes made from eggs, beans and legumes and fat free or low fat diary (cottage cheese, milk, yogurt) into your diet.  Next, try adding some protein at every meal and snack.  So, instead of having just an apple, top that with a little peanut butter.  Or for lunch don’t just eat spaghetti, add lean turkey or ground beef to your dish.  And, if you feel like you are falling short, try a protein-packed smoothie made from whey or soy protein powder, milk or water and frozen berries.  This delicious treat will not only boost your protein intake but it will also help you help you cool off without the aid of ice cream!

Scientists have produced more evidence that vitamin D has an important role in keeping the brain in good working order in later life.

A study of over 3,000 European men aged 40-79 found those with high vitamin D levels performed better on memory and information processing tests.

The University of Manchester team believe vitamin D may protect cells or key signalling pathways in the brain.

The study features in the Journal of Neurology Neurosurgery and Psychiatry.  Read more on this important study

The Joy of Gardening...

By the end of the winter I am itching to get in the garden.  I've forgotten all about how much I hate to weed and my aching back after bending all day.  All I remember is the feel of the dirt and the satisfaction of planting new flowers and plants.  I can't wait to go to the nursery and carefully pick out my next addition - usually to replace the ones that didn't make it over the winter.

Gardening is a wonderful way to get outside and soak up some vitamin D from the sun and get a little exercise at the same time.  However, there are a few things us weekend warriors need to remember as we return to the great outdoors.

1.  Dress to protect. 

This is a lesson learned after tangling with blackberry bushes or re-potting a very poky pine tree.  Wear gloves, goggles and clothing as needed.  Don't stay out in the sun very long without a hat and sunscreen.  A little is OK (10 to 15 minutes) to get vitamin D, but you don't want to burn.
 

2.  Put safety first. 

Be very careful when operating tools and equipment.  Pay attention to what you are doing and others around you! I was once so excited about using my new electric powered hedge trimmer, that I forgot to pay attention to the cord itself and proceeded to chop it in half!  I tried to hide the cord in the garbage can, but my husband found it anyway.

3.  Watch our for heat-related illness.  

If you live in an area with high temperatures, make sure to work outside in the early morning or late evening when it is cooler.  Drink plenty of water and do not over exert yourself.  Running through the sprinkler occasionally feels great too.

4.  Know your limits.

If you have arthritis, use tools, benches, wagons, or anything that makes it a bit easier.  Gardening is a great way to get those joints moving and actually relieves arthritis pain.

5.  Enjoy the benefits of physical activity.

As noted above, gardening is just a great way to get physical exercise while enjoying yourself.  Active people are less likely than active people to be overweight and have many other diseases.  Start slow and gradually build up your time and intensity levels. 


For more information see http://www.cdc.gov/family/gardening/ for the complete article.

Don't forget to take your liquid glucosamine and chondroitin supplement to help with those joints while gardening.  

Do you have any great gardening stories?  I would love to hear them - send me a comment and I may post your story in by next blog post!
 

Stop Worrying!  You can be in control.

Have you ever stopped to wonder how a 3 year old started bossing you around?  If you aren’t careful you may groom a child that only Super Nanny can help wean off of chicken fingers and fries.  Even if you have the pickiest eater in the world, there are ways you can get your child to eat good, nutritious food.  Try these steps to help your child eat better:

• Give them a few choices (two – three).  By giving your child choices you are empowering him/her so they feel like they have some control.  So for instance, you may want to offer them an apple or grapes as a snack.

• Do not make completely separate meals for your child.  If you are serving meatloaf and they do not like meatloaf, then they can eat the side dishes.  Don't worry if they don't eat at all, when they are hungry enough, they will eat.

• Continue to offer foods your child turns down.  Many kids will try a new food after it has been offered to them several times (it may take 10 or more tries).

• Have them help with food preparation.  Even very little children can do this.  Last year I had my then 2 year old niece help me make her birthday cake.  I gave her the ingredients and she would dump them into the Kitchen Aid (and then proceed to lick the butter wrapper after she dumped a stick of butter in).  By having children help with food preparation they take more ownership and pride in the food they are eating.

• Give your toddler vitamins and supplements to ensure they are getting the essential nutrients they need each day.  This way if they have a bad day and do not eat their servings of fruits and vegetables or drink enough milk, you can rest assured.  Liquid supplements are great for children since they are so easy to swallow.

Dark skin means less Vitamin D absorbed.

Dark skin works as a natural shield against the sunlight.  Consequently, many people with darker skin are less likely to wrinkle or develop sunburn or skin cancer (though those of Asian and African decent are more likely to have advanced skin cancer by the time it is diagnosed and melanoma is frequently fatal for African Americans, Hispanic Americans and Asian Americans). 

Because their skin naturally blocks out more sunlight, people with darker skin also absorb less sunlight and therefore produce less vitamin D.  Studies show that African Americans are one group that is very likely to have low circulating levels of vitamin D.  Studies have even shown that a high percentage of African American teenage boys have low vitamin D levels.  And, as we know, teenage boys tend to eat everything in site and yet in some groups studied they still did not’t meet their vitamin D needs! 

A nationwide study found levels considered:

Extremely low
• African Americans: 29%
• Mexican Americans: 7.5%
• Non-Hispanic whites: 2.5%

Too low for optimum health
• African Americans: 97%
• Mexican Americans: 90%
• Non-Hispanic whites: 71%

Source: National Health and Nutrition Examination Survey of more than 13,000 teens and adults from 2001 to 2004


Moral of the research story – if you are an African American and you don’t consume 3-4 glasses of milk or vitamin D fortified soy or almond milk daily, make sure you take a vitamin D supplement.  Getting enough sun can be very difficult as it takes much longer for a dark skinned individual to make enough vitamin D compared to light skin.  Vitamin D is vital for bone health and the immune system and may even help prevent some types of cancer and chronic pain.  Vitamin D supplements for children are especially important.  A liquid vitamin D supplement is the perfect way to make sure children get their vitamin D also.

Read recent article in USA Today for more information on this important topic.

Don’t let joint pain keep you from springing forward in life.

One great thing about spring is the weather.  Warmer weather can make life a lot easier on arthritic joints.  If you have arthritis (in particular the wear and tear related osteoarthritis) you will undoubtedly feel more like moving once your body and joint tissues have warmed up. 

So lets discuss a spring forward warm up plan that can reduce the twinges from your hinges during a workout. Your spring forward warm up for joint health includes
1) environmental, 2) temporal and 3) physical tips
  
1. Your joints will feel better when working out in warmer environments.  This can be accomplished by staying indoors or keeping the cooling system low, or by wearing workout gear that keeps your body well insulated (i.e. sweats and wraps).  You can also enhance your body temperature pre-activity by taking a hot shower or sitting in a Jacuzzi.

2. In terms of the best time to exercise, your joints will feel best around midday.  This will give your body a chance to naturally loosen up and warm up with your daily routine without feeling overtaxed by a full day of life tasks. 

3. Last but not least are some physical tips that can help prepare sensitive joints for various types of physical exercise. 
 
In terms of your cardio-vascular exercise, be sure to start off slowly with modest range of motion.  Gradually increase your movement range in both your upper body and lower body movements until you are working at near full range capacity.  This could take a good 10 to 15 minutes.  So for example, start your fitness walk with small steps and minimal arm swinging, as you warm up and loosen up try rolling the shoulders up, back and down while you walk.  Also add in some ball and heel walking.  By this I mean, walk on the balls of your fee for about 10 seconds followed by walking on your heels for 10 seconds.  Go back to a normal footfall and gently reach a bit further with each step.  Once you feel your overall body temperature has elevated (usually noted by a desire to take off your outer jacket) you can stop and hold a few hip and leg stretches, if those areas still feel restricted.  Keep those stretches light (8 to 10 seconds in length).  Then continue with your walk, using the best arm swing and leg stride that you can.  

Your muscle-conditioning workout should follow a similar warm up plan of action.  When performing strength training exercises always do the first set of any exercise with limited range and very light resistance.  Then for the second set you can gradually increase the range and/or resistance.  Keep in mind that strength training is important but so is joint sense.  Use resistance loads that you can safely handle for about 15 repetitions even if that means no resistance other than the weight of your body or body part. 

All stretches should start off light, never force or bounce. Once your muscles are warm they have better give therefore you get the best results from your stretches after you have completed more active exercises (i.e. walking or strength exercises).  These stretches should be held to a point of slight or mild discomfort for 10 to 30 seconds.

Progress slowly and always stay in the pain free range of motion.  If your joints are experiencing more pain or discomfort than typical two hours after a workout is over, you have probably worked too hard.  Back off a bit and don’t forget to take your joint healthy glucosamine and chondroitin supplements.