Tag: Healthy lifestyle

Vitamin D ~ Is more than just the Sunhine Vitamin

I take a handful of vitamins every day,  I know that vitamins are important for my health,  but every day I see patients in my clinic that have a Vitamin D deficiency.  Why? It’s difficult to get enough vitamin D.

So, let’s talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts as a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The “official” minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

 How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin.”How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should

The view on my early morning run

be done without sunscreen, at least twice a week.  Of course, we should always avoid sunburns and of course, in some locations (and seasons of the year) it’s not easy to get sun exposure.  So, how can we get enough vitamin D in other ways?

How can I get enough vitamin D from food?

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they’re exposed to the sun.

The Big Man enjoying time on the Spring River

Some foods are “fortified” (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course). Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

How can I get enough vitamin D from supplements?

It’s easy enough to just “pop a pill” or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won’t interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.

The best thing, if you’re concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.

Conclusion:

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I’ve given you some ideas on how you can get the minimum 400-600 IU of vitamin D daily.

If you’re concerned, it’s best to request a blood test that tests your vitamin D levels to be sure what’s right for you. Always take supplements as directed.
ConnieKayA 
A Southern Girl sharing her passion for living an abundantly blessed life.

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Super-Simple Grilled Salmon

Super easy and tasty main dish.

Servings 4
Author conniekayash@yahoo.com

Ingredients

  • 4 wild salmon fillets
  • 1 bunch asparagus
  • 1/4 tsp sea salt
  • 1/4 black pepper
  • 1/4 tsp dried parsley
  • 1/4 tsp. dried dill
  • 4 tbsp olive oil

Instructions

  1. Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.
  2. Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.
  3. Broil for 8-10 minutes until fish flakes easily with a fork.
  4. Serve & enjoy!
  5. Tip: Serve with a side of quinoa

Five Cholesterol Myths and What to Eat Instead

Over the last week I have been focusing on healthy eating.  My main focus has been to eat a healthy, fresh, and low carbohydrate diet.  Someone ask me about my cholesterol, why am I not focusing on eating for my  cholesterol.  The answer is if I focus on healthy, fresh, and low carbohydrates, I will also be focusing on my cholesterol.

Below are a few myths about cholesterol that will help you understand how a healthy, fresh, low carbohydrate diet will improve your cholesterol.

Myth #1: “Cholesterol” is cholesterol
While cholesterol is an actual molecule what it is bound to while it’s floating through your blood is what’s more important than just how much of it there is overall.  In fact depending on what it’s combined with can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

They’re grouped into two main categories:

  • HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.
  • LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

And yes, it’s even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn’t simply cholesterol because it has very different effects on your body depending on which other molecules it’s bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad
Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it’s incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn’t nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

Myth #3: Eating cholesterol increases your bad cholesterol
Most of the cholesterol in your blood is made by your liver.  It’s actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  ‘Cause that’s where it’s made!

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn’t need to make as much.

Myth #4: Your cholesterol should be as low as possible
As with almost everything in health and wellness there’s a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

Myth #5: Drugs are the only way to get a good cholesterol balance
Don’t start or stop any medications without talking with your doctor.

And while drugs can certainly lower the “bad” LDL cholesterol they don’t seem to be able to raise the “good” HDL cholesterol all that well.

Guess what does?

Nutrition and exercise!

One of the most positive ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats.  That means fatty fish, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats.

Summary:
The science of cholesterol and heart health is complicated, but, there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

Hard Work Will Not Kill You or Will It?

It has been said  “that that does not kills us makes us stronger.” So we assume hard work will not kill us, which can be true. If….you take care of yourself.

Karoshi is the Japaneses term for working yourself to death.
High stress levels at work can ruin your health goals. It causes your body to store more fat and makes it difficult to build and retain muscles. Excessive work will cause you to have less energy and a higher risk of mental illness, heart attack, and stroke. As karoshi suggests, you can literally overwork yourself to death, but it doesn’t have to be this way!

This has  been where I have been failing… I work, sleep (4-5 hours) and repeat six to seven days a week.   Recently, I have realized that my bad habit has also impacted my husband’s health.  His cholesterol is elevated, his blood glucose is out of control, and his weight has started to max out our scales..

My educated mind knows that with balanced nutrition, regular exercise, and proper rest and relaxation, can keep me motivated and help me deliver my best performance at work and home.

So, the Ash household is on a new mission.  Starting with new menus, decent bedtimes and exercise (funny I met the Big Man running, how did we ever get so far from where we were???- no time to dwell on the past).

I would love to hear how you have improved your health.
~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

 

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