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Step 7: Take Vitamin D Daily
(2000-4000 IU)
Editor's Note: This is the seventh of a ten part series on Dr. Noe's "10 Steps to Optimal Health." See below for a recap of all 10 steps.
Vitamin D is an important nutrient that has wide ranging effects on bodily functions. In addition to its well known impact on lowering the risk of osteoporosis, low vitamin D levels have also been associated with heart attack, cancer, loss of cognitive function, decreased strength, diabetes, arthritis, depression, high blood pressure, metabolic syndrome, epilepsy, polycystic ovaries, decreased immune function, inflammation, and autoimmune diseases such as multiple sclerosis. Furthermore, a study that followed over 13,000 adults for 9 years found that those in the lowest quartile of blood vitamin D levels had a 26% higher risk of death from all causes compared to those in the highest quartile of blood vitamin D levels.
Deficiency of this important nutrient is very common. More than half the world's population is at risk for vitamin D deficiency, and in the U.S. 36% of healthy young adults are deficient, as well as 80% of Caucasian infants and 52% of adolescent African American and Hispanic children.
While much of the attention with osteoporosis gets paid to calcium status, most of the evidence identifies vitamin D status as a better predictor of osteoporosis risk than calcium status (vitamin D determines how much of the calcium that is consumed actually gets absorbed). Researchers, in fact, have determined that fracture risk decreases as vitamin D levels increase throughout the measured range.
There is pretty much universal agreement among medical experts as to the importance of vitamin D, particularly in regard to osteoporosis prevention. There is not agreement, however, on the optimal dose of vitamin D. The RDA is currently set at 600-800 IU daily. With adequate sun exposure, however, it is estimated that the body can produce 10,000-11,000 IU of vitamin D daily. These would be the levels present in the body during the development of the human genome over the last several million years and hence what most likely represents optimum vitamin D dosing. Dietary sources of vitamin D such as milk, however, contain only 100 IU of vitamin D per serving.
The recent release of a new report on vitamin D and calcium by the Institute of Medicine has raised many questions about high doses of vitamin D, however. The authors, as reported in the New York Times and other publications, did not identify any benefit above 800 IU per day, and recommended a maximum dose of 4000 IU per day. While there have now been a number of studies identifying possible benefits of higher doses of vitamin D, such as a possible reduction in the risk of heart disease, colon cancer, breast cancer, and the other diseases listed at the beginning of this article, the authors felt there was insufficient evidence to serve as a basis for the development of the RDA. The RDA is designed to prevent deficiency disease, and not necessarily to promote optimal health.
The authors did not find any evidence of toxicity below 10,000 IU per day of vitamin D. In the words of the authors, "What the data do suggest is that it would be unlikely to observe symptoms of toxicity at intakes below 10,000 IU..." They did, however, find some evidence of possible harm from doses of vitamin D above 4000 IU per day. It is important to note, however, that the authors specifically stated that the data on higher doses of vitamin D (above 4000 IU per day) is sparse and is in no way conclusive either for benefit or for possible harm.
Another factor to consider in interpreting this report is that the authors did not differentiate between synthetic vitamin D2 and natural vitamin D3. While the authors felt that there was no difference between these forms of vitamin D, others disagree.
Lastly, it is important to note that the authors based their recommendations on normal, healthy people. Those with certain health conditions, such as, for example, osteoporosis, may have different requirements.
In the end, this report is in no way a definitive statement on high doses of vitamin D. It does, however, call into question the benefits and risks of doses of vitamin D above 4000 IU per day. To that end, I recommend 2000-4000 IU per day for adults. This is enough to achieve optimum blood vitamin D levels in most adults without exceeding the possible upper safe limit of 4000 IU daily.
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Dr. Noe's 10 Steps to Optimal Health
1. Be physically active (at least 45-60 minutes, 6 days per week)
2. Don't eat sugar or white flour (this includes maple syrup and honey)
3. Eat a rainbow each day (at least 8-10 servings of fruits or vegetables in a variety of colors)
4. Don't smoke
5. Avoid your food allergens
6. Consume omega 3 oils daily (fish, fish oil, flax oil)
7. Take vitamin D daily (2000-4000 IU)
8. Avoid excessive alcohol (7 drinks or less per week for women, 14 for men)
9. Watch your stress
10. Engage (with other people) |
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Vitamin K Is Good for Your Bones
Vitamin K is good for bones as well as for clotting blood. Vitamin K increases bone mineral density in people with osteoporosis, reduces fracture rates, and functions with vitamin D to increase bone density.
There are several forms of vitamin K, each important to bone health and to artery health. Vitamin K also powerfully inhibits calcification of arteries and cartilage.
The research on the value of vitamin K for bones is so strong that recommended dietary intakes were increased to 90 micrograms/day for females and 120 micrograms/day for males.
Vitamin K is found especially in green leafy foods. In one study, researchers found the risk of hip fracture was reduced with as little as one or more servings per day of green lettuce compared to eating one serving or less a week. Think how strong an entire skeleton might be by eating foods with more vitamin K every day!
Good sources of vitamin K include:
· Brussels sprouts
· Broccoli
· Dark green lettuce such as Romaine
· Spinach
· Swiss chard
· Cauliflower
· Carrots
· Green beans
Eat some of these foods every day or several times a week for good bone health.
Note: If you doctor has you on a blood thinning medication, you may want to get his or her guidance on eating vitamin K-rich foods as it may interact with your medication.
Sources: 1) Weber P. Vitamin K and bone health. Nutrition; 17:880-887. 2) Shearer MJ. Role of vitamin K and Gla proteins in the pathophysiology of osteoporosis and vascular calcification. Curr Opin Clin Nutr Metab Care; 3:433-438. 3) Keskanich D, et al. American Journal of Clinical Nutrition; 69:74-79. 4) International Osteoporosis Foundation. Facts and statistics about osteoporosis and its impact. 5) National Osteoporosis Foundation. Fast facts. 6) National Academy of Sciences. Food and Nutrition Board. 7) New England Journal of Medicine; 338:777-783. © Wellsource, Inc., used with permission |
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Lung Cancer - The Deadliest of All Cancers
More Americans die annually from lung cancer than from breast, prostate, and colorectal cancers combined. And it's not just a men's disease. Among women, lung cancer deaths surpass breast cancer and ovarian cancer deaths combined.
What Causes Lung Cancer?
Cigarettes, cigars, pipes, bidis. Nearly 90 percent of lung cancers are smoking related. The earlier you begin smoking, the more you smoke. And the longer you smoke, the greater your risk of getting lung cancer. Lung cancer occurs most often in people over age 50 with long histories of cigarette smoking.
Environmental tobacco smoke (also called "second-hand smoke" and "side-stream smoke"). There is evidence that exposure to tobacco smoke can increase the risk of lung cancer in non-smoking women. The American Lung Association reports that "passive" smoking causes 3,400 deaths annually among non-smokers.
Radon. Radon is an invisible, odorless, and tasteless radioactive gas that occurs naturally in soil and rocks. It can also be found in well water. The Surgeon General has warned that radon is the second leading cause of lung cancer in the United States today. The Environmental Protection Agency estimates one in 15 homes across the United States has indoor radon levels at or above recommended levels. Many hardware stores carry radon test kits for people to measure radon gas levels in their home. These kits are relatively inexpensive and easy to use.
Asbestos. Asbestos is the name of a group of minerals that occur naturally as fibers. They are used in certain industries. If these fibers are inhaled, they irritate and damage the lungs.
Pollution. A possible link exists between lung cancer and exposure to certain air pollutants, such as by-products of the combustion of diesel and other fossil fuels. More research is being done.
Lung diseases. Having a lung disease, such as tuberculosis (TB), increases a person's chance of developing lung cancer.
Personal history. A person who has had lung cancer is more likely to develop a second lung cancer.
Recognizing the Symptoms
Lung cancer is a treatable disease, but early detection is critical.
In its early stages, lung cancer doesn't usually display symptoms. The signs and symptoms can take years to appear. And when they do appear, they're often mistaken for symptoms of other illnesses. Additionally, the onset of symptoms might indicate that the cancer has advanced to a less treatable stage.
People at risk for lung cancer should acquaint themselves with the common signs and symptoms, and alert their healthcare professional of any of these symptom that persists for more than two weeks:
· A persistent, chronic cough
· Constant chest pain
· Coughing up blood
· Change in sputum color or volume
· Shortness of breath, wheezing, or hoarseness
· Repeated bouts with pneumonia or bronchitis
· Swelling of the neck and face
· Loss of appetite or weight loss
· Fatigue
Researchers continue to study ways of treating and preventing lung cancer. What they do know is this: The best way to prevent lung cancer is to quit smoking - or better yet, never start.
Sources: 1) Lung cancer facts. Alliance for Lung Cancer. 2) Facts about lung cancer. American Lung Association. 3) Lung cancer. National Women's Health Information Center. 4) Lung cancer. National Cancer Institute, National Institutes of Health. 5) Radon: Is your family at risk? Environmental Protection Agency. © Wellsource, Inc., used with permission |
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The Research Says...
Moderate Aerobic Exercise Linked to Improved Memory
Researchers have found an association between moderate levels of aerobic exercise and increased size of the hippocampus, an area of the brain involved in memory. This is the first study to focus on older adults who already have experienced some decrease in the size of the hippocampus, believed to be the (potentially-inevitable) cause of memory loss with age. Some of the 120 sedentary adults were placed on a routine of brisk, 40-minute walks three times a week, while others did stretching and toning exercises. In those who walked, hippocampus size increased almost two percent; memory function improved; levels of brain-derived neurotrophic factor (a biomarker for learning and memory) increased; and scores on spatial memory tests were higher. (Spatial memory records information about a person's immediate environment and geographical orientation.) It is important to note that the effect was found only with aerobic exercise; and that only moderate exercise levels were sufficient to produce this effect. This study was released January 31, 2011 but will not appear in print until a future issue of the journal, Proceedings of the National Academy of Sciences. It is available online now at http://bit.ly/hhnodP with subscription or fee.
New U.S. Dietary Guidelines Focus on Salt, Fat and Sugars
The U.S. Department of Agriculture and the U.S. Department of Health and Human Services have updated the 2005 dietary guidelines. The new guidelines include 23 recommendations, which take direct aim at sodium, refined sugars, fats and refined grains. Saturated fat should be limited to less than ten percent of overall calorie intake, advises the new report, which was based on the latest scientific evidence. The guidelines also recommend a maximum daily intake of 2,300mg of sodium and a maximum of 1,500mg for high-risk groups, which includes those over age 50, or those who have diabetes, chronic kidney disease, or high blood pressure. Alcohol consumption should be limited to one drink daily for women, and two for men. The report recommended that whole grains be chosen over refined grains. A wide variety of fruits and vegetables should be eaten regularly; and meat and poultry should be replaced occasionally with seafood. Consumers should replace sugary drinks with water; choose smaller portions generally; and get more exercise. The complete report - including specific recommendations for people aged 50 and over, and those who are pregnant or breastfeeding - is available online now at http://bit.ly/g2IIJH.
Why Folic Acid Prevents First Heart Attack-But Not Second
New research explains why folic acid supplements help prevent a first heart attack but has failed in studies to show benefit in preventing a second occurrence. The B vitamin, folic acid, lowers homocysteine in the blood, an effect linked to a reduced heart attack risk. Yet providing folic acid to heart patients has failed to lower the risk of a second attack. Analysis of 75 studies involving about 50,000 people, and clinical trials involving about 40,000 people, showed that heart patients often are placed on aspirin therapy. Aspirin reduced homocysteine levels, which means patients received no extra benefit from the folic acid. Folic acid taken by those who have not yet suffered a heart attack-and therefore, are not yet on aspirin therapy-lowered homocysteine levels and helped prevent attacks. This suggests folic acid supplements may be an effective replacement for aspirin, which can involve side effects, and thus help prevent both first and subsequent attacks. This study, released February 2, 2011, will not appear in print until a future issue of the American Journal of Clinical Nutrition. It is available online now at http://bit.ly/h1KRu without charge.
World Health Organization Issues Exercise Recommendations to Fight Cancer
The World Health Organization (WHO) has issued new, global, exercise recommendations aimed at reducing the risk of breast cancer and colon cancers. While various types of cancer might be prevented by exercise, WHO experts estimate, after examining the scientific evidence, that 25 percent of breast and colon cancers could be prevented if sedentary people exercised just 150 minutes a week. The WHO stressed that this amount of exercise could be attained easily with a moderately brisk, 30-minute walk on five days of the week. The WHO reports that 31 percent of the world's population is inactive, the fourth leading risk factor globally for death. One person in two will have a cancer in his or her lifetime, and the risk increases with age. The WHO released the new anti-cancer recommendations in time for World Cancer Day, which is February 4, 2011. The full report is available online on the WHO website at http://bit.ly/fClTR7 without charge.
Dietary Nitrate Makes Muscles More Fuel-Efficient
A study has found that, when mixed with friendly bacteria in the mouth, a compound found in vegetables such as spinach and beets, improves the efficiency of energy-producing powerhouses known as mitochondria. Little has been known about nitrate, assumed by some to lack nutritional value; suspected of being toxic; and yet known to lower blood pressure by relaxing blood vessels. In this study, healthy test subjects who took a small dose of inorganic nitrate daily for three days used less oxygen while riding an exercise bicycle. Nitrate, and the nitric oxides it produces, appeared to permit mitochondria to make energy on less protein; and this efficiency effect was fairly immediate. The researchers stopped short of recommending that people take inorganic nitrate supplements but they did suggest that they might have found one explanation for the well-known health benefits of vegetables and leafy, green vegetables in particular. Also, the study team cautioned against the use of strong mouthwashes, which destroy the oral bacteria required to reduce nitrate, the first step in this process. Published in the February, 2011 issue of Cell Metabolism, this study is now available online at http://bit.ly/gdNPaS with subscription or payment of a fee.
Chocolate and Cocoa Beat Antioxidant-Rich 'Super Fruits'
Researchers have concluded that cacao seeds, cocoa powder and cocoa products, including dark chocolate, pack an antioxidant punch exceeding the antioxidant capacity of juices or powders made from so-called 'super fruits,' including acai berries, blueberries, cranberries, and pomegranate. Compared to these specific, antioxidant-packed fruits, cocoa powder and dark chocolate were found to have significantly greater, oxygen radical absorbance capacity (ORAC); significantly greater, total flavanol (TF) content; and an equal amount of total polyphenol (TP) content. It is important to note that the cocoa products that tested higher in antioxidant potency than super fruits, contained natural, or non-alkalized, cocoa. However, the alkalized hot cocoa mix tested was found to have less ORAC and less total polyphenol (TP) content than the super fruits. (Many cocoa products are alkalized, or dutched, to mellow out the cocoa flavor. This process destroys 60 to 90 percent of the polyphenols, which still leaves a significant antioxidant capacity relative to other foods.) Borrowing media labels, the scientists suggested cacao seeds be considered a super fruit. Released February 7, 2011, this study will appear in a future issue of Chemistry Central Journal. It is available online now at http://bit.ly/gTJDm5 without charge.
Insufficient Sleep Increases Risk of Stroke and Heart Attack
Researchers have concluded that chronically getting less than six hours of sleep a night produces hormones and chemicals in the body that are associated with greater risks of developing high blood pressure, elevated cholesterol, heart attacks, strokes, cardiovascular disease, diabetes and obesity. In fact, regularly sleeping less than six hours a night can result in a 48 percent higher risk of developing or dying of heart disease and a 15 percent greater risk of developing or dying of a stroke. Sleeping over nine hours a night has been linked to illness, including cardiovascular disease. It is the chronic lack of sufficient sleep that produces long-term risk, not an occasional late night and early morning. The study analyzed data from 470,000 participants from eight countries. This study was released online February 8, 2011 by the European Heart Journal and will appear in a future print issue. It is available online now at http://bit.ly/erusY4 without charge.
Berry Consumption May Reduce Parkinson's Risk
The first-ever study on the link between flavonoids and Parkinson's disease has found a lower risk of developing the disease among men and women who regularly eat berries. The study also found that - among men - the risk of Parkinson's is reduced even further by the regular consumption of apples, oranges and other dietary sources of flavonoids. (Flavonoids are found in plants and fruits; and in cocoa, tea and red wine. Parkinson's is a degenerative disease of the central nervous system.) The research drew information from over 129,000 people by questionnaire and found that males who were in the top 20 percent of flavonoid consumers had a 40 percent lower risk of the disease, compared to those in the bottom 20 percent; there was no lower risk for women with higher overall flavonoid intake. However, when specific flavonoids were analyzed, it became clear that men and women alike enjoyed a lower risk of Parkinson's with the type of flavonoids called anthocyanins, which are mainly obtained from berries. This study was released February 14, 2011 but details will not be available until the 63rd annual meeting of the American Academy of Neurology in April.
Dietary Fiber May Reduce Mortality Risk
A nine-year study has found that a diet rich in dietary fiber, especially grains, may reduce the risk of death from cardiovascular, infectious and respiratory diseases by 24 to 56 percent in men and by 34 to 59 percent in women. Also, a diet rich in fiber from grains - but not from other sources - reduced the overall risk of death from all causes for both men and women. In men - but not in women - the greater the amount of fiber ingested regularly from all sources, the lower the risk of death from cancer. (Fiber is found in fruits, vegetables and whole grains and is known to lower the risk of diabetes and some cancers. It binds to agents that could cause cancer and excretes them from the body. Current dietary guidelines recommend 14 gm of fiber for every 1,000 calories.) This study was released February 14, 2011 but will not be published in print until a future issue of the Archives of Internal Medicine. It is available online now at http://bit.ly/eiOwTx with subscription or access fee.
Lifestyle Changes Treat Spectrum of Mental Health Problems
Researchers report that a number of therapeutic lifestyle changes (TLCs) have the generally unrecognized ability to treat schizophrenia, depression, anxiety, panic attacks, insomnia, stress, cognitive decline, age-related memory loss, other mental and emotional problems - and even help prevent strokes and the common cold - sometimes as effectively as drug therapy (with fewer complications) or psychotherapy. The complete TLC list includes: exercise (boosts cognitive performance and reduces memory loss); a diet rich in fruits, vegetables and fish (improves cognitive function and reduces affective and schizophrenic symptoms); spending time in nature (promotes cognitive function and well-being); maintaining good, social relationships (reduces many risks, from colds to strokes to mental illness); pursuing recreation and fun (reduces defensiveness and fosters social skills); relaxing and stress management (treats numerous anxiety, insomnia and panic disorders); meditating (boosts empathy, emotional stability, cognitive function and brain size); being religiously or spiritually involved (can reduce anxiety, depression and substance abuse); and providing a service to others (promotes mental and physical health and may extend lifespan). This study was released February 17, 2011 by American Psychologist but will not appear in the journal until a future issue. It is available at http://bit.ly/hvlDlc for a fee.
©2010 ChooseNewsDaily, used with permission |
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