Home » Vitamin D
Tag:

Vitamin D

Senior woman preparing food in kitchen indoors, following food vlogger
Diet & Nutrition

How To Keep Your Immune System Strong

by Guest Blogger
written by Guest Blogger

During these tough times of the Coronavirus, please stay healthy and your immune system strong. In a recent newsletter from eDoc Health, which offers good information on keeping our immune system healthy and fit, I want to share with readers. A physician wrote the newsletter and gave beneficial tips to help us fight the flu and other viruses.

Lifestyle factors that Impact the Immune Function

  • Exercise – Depending on your level of exercise, it can be good or bad for your immune function. Maintaining a regular exercise routine, which consists of at least 30 minutes of moderate exercise a day, has been shown to improve your immune response and lead to significantly fewer respiratory infections.
  • Avoid the high-intensity workouts. It’s been shown that exercising for more than 90 minutes at a time on a regular basis, could increase respiratory infections.
  • Stress – Your immune system works better at fighting illness when your body is not under stress. In one series of studies from Carnegie Mellon University, people were given nose drops containing a cold virus. The people who reported less stress in their lives were significantly less likely to develop cold symptoms even though they were exposed to the same amount of cold virus. Worrying about the coronavirus, or the stock market doesn’t help your stress level! Learn techniques to manage stress.
  • Sleep – Improving your sleep habits is a good way to strengthen your immune system. You should try to sleep 7-8 hours per night. Try to get into a regular routine, with your bedtime and wake time not varying more than about 30-45 minutes each day. Avoid excessive lighting in the evening, especially screen time late in the evening. You need the dim light to trigger your natural melatonin release to help you get a better night’s sleep.
  • Dietary factors – Vitamin D – There is promising research to suggest that maintaining a normal vitamin D level could help your body fight off respiratory infections. You might talk with your doctor about checking your vitamin D level, and taking vitamin D supplements if it is low.
  • Studies link excessive alcohol consumption to a lowered functioning immune system. Research indicates that people who drink alcohol in excess are more susceptible to respiratory infections and that they recover from infections and wounds more slowly.
  • A healthy, balanced diet, with plenty of fresh fruits and vegetables, and whole grains, with low levels of simple sugars, can improve the health of the microbiome of your gut. You may be surprised to know that your gut microbiome has a huge effect on your immune function.

 

Despite many claims to the contrary, there is no single food or natural remedy that has been proven to improve immune function. You can read various claims about the immune-boosting properties of a number of foods, spices, and supplements, including ginger, turmeric, oregano oil, bone broth, zinc, and more.

Written by Dr. Anita Bennett MD for eDoc Health Newsletter.

 

0 comment
0 FacebookTwitterPinterestEmail
Senior Man Taking Medicine
Food & Recipes

6 Nutrient Deficiencies Common in Older Adults

by Guest Blogger
written by Guest Blogger

Just like bricks fit together to make a building, vitamins and minerals fit together to make your body strong and stable. But remove a few minerals here and a few vitamins there, and that stable structure becomes flimsy and weak!

This may not surprise you. But what may surprise you is just how nutrient-deficient older populations really are…

Researchers recently investigated this issue. They pored over studies on the habitual dietary intake of adults 65 years and older across 20 Western countries. Afterward, they published their findings in the British Journal of Nutrition (BJN).

Turns out, those who are 65+ are often nutrient-deficient! Specifically, older adults were deficient in six micro-nutrients: vitamin D; thiamin; riboflavin; calcium; magnesium; and selenium.

Let’s investigate these deficiencies and their effects on the body:

  1. Vitamin D

The BJN study reported a stunning 84% of men and 91% of women don’t get enough vitamin D! As you may know, vitamin D is crucial to bone health. Vitamin D helps maintain calcium balance, as it facilitates intestinal absorption of calcium. It also helps keep you healthy by bolstering your immune system. And that’s just the start!

  1. Thiamin

Thiamin is actually a B vitamin (B1 to be exact). Thiamin helps produce the energy your cells make, in the form of ATP (adenosine triphosphate). A thiamin deficiency can affect the cardiovascular, nervous, and immune system, and lead to chronic diseases like wet beriberi (a cardiovascular condition) and Wernicke-Korsakoff syndrome (a neurological disorder). What’s more, you can suffer burning and tingling in the toes and feet, and degradation of your muscles. And the BJN study found that 50% of men and 39% of women aren’t getting enough B1.

  1. Riboflavin

Riboflavin is another B vitamin (B2). And like thiamin (B1), it’s crucial for growth, energy production, and physical performance. If you’re riboflavin-deficient, you may struggle with conditions including: fatigue; digestive problems; vision problems; sensitivity to light; and more. And the BJN study reported 41% of men and 31% of women aren’t getting enough B2.

  1. Calcium

Your body contains more calcium than any other mineral. When you think of all the bones in your body and how calcium is a main “ingredient”, it’s easy to see why! Yet despite calcium’s presence in the body, many people still aren’t getting enough.

You may be surprised to know just how calcium-deficient older populations really are. According to the BJN meta-study, nearly two-thirds (65%) of men had inadequate calcium levels. And nearly three-quarters (73%) of women suffered the same!

  1. Magnesium

Magnesium is another well-known mineral in bone health. Magnesium helps your body use calcium, among countless other bodily processes. Magnesium can also influence muscle mass development and performance in older adults. Unfortunately, nearly three-quarters (73%) of men and almost half (41%) of women were magnesium-deficient in the BJN study.

  1. Selenium

Did you know selenium is one of the 13 minerals your bones need to stay healthy? What’s more, a selenium deficiency can cause a whole host of other problems. Some more notable issues include higher rates of cancer and heart disease, lowered immunity, and brain aging. And 30% of men and women were selenium-deficient in the BJN study!

These vitamins and minerals work together to help your body function properly. Yet the BJN study reveals many older adults aren’t getting enough — which is a big problem when you consider the mental and physical effects we’ve just discussed!

As the researchers in the BJN study said, “micronutrient deficiencies pose a considerable threat to independence and longevity.”

So it pays to be aware of the prevalence of these deficiencies. And if you’re worried your diet isn’t providing you with all the nutrients you need, you may want to consider a natural supplement and/or B complex vitamin!

By Dean Neuls

Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

0 comment
0 FacebookTwitterPinterestEmail
Seniors Need Vitamin D
Diet & Nutrition

Seniors Need Vitamin D

by Kimberly Johnson
written by Kimberly Johnson

Seniors Need Vitamin D

Seniors Need Vitamin D

Vitamins are essential to our health. If we don’t get them from food, the alternative is taking a supplement. Some seniors though, do not eat enough foods to get one essential vitamin – vitamin D. They also don’t take a supplement or head outdoors to get it from the sun. This can lead to a long list of health problems such as:

  • Broken bones
  • High blood pressure
  • Cancer
  • Autoimmune disorders

What Does Vitamin D Do?

Vitamin D is the partner of calcium. Without vitamin D, calcium cannot work in the body. This means that it can’t help keep your bones strong and healthy. Without healthy bones, seniors are more likely to fall and break a bone.
With vitamin D, calcium is able to work effectively in the body to ensure it is strong. This reduce fall risks and keeps seniors moving for much longer.
Vitamin D doesn’t only help with the processing of calcium in the body. It also decreases the risk of other illnesses and diseases such as:

  • Cardiovascular problems
  • Diabetes
  • Cancers

Ways to Boost Vitamin D Intake

It’s not difficult to boost vitamin D intake. All you have to do be sure to eat a diet rich in vitamin D. These foods are:

  • Oily fish
  • Mushrooms
  • Fortified cereals
  • Tofu
  • Daily products
  • Pork
  • Eggs
  • Dairy alternatives

You can also boost your vitamin D intake by going outside on a sunny day. The sun’s rays sends down a good amount of vitamin D. You skin absorbs it and that’s how your body gets it to use it.
You can also take a vitamin D supplement. Seniors up to 70 years old need at least 600 IUs of the vitamin and those 71 years and older need 800 IUs. A supplement that gives you this amount or a little less if you do consume vitamin D rich foods can help you get the adequate amount each day.

Speak to Your Doctor

You should always consult with your doctor if you feel as though you are not getting the essential vitamins and nutrients you need. Your doctor can give you a blood test to see if you are deficient in vitamin D. If you are, he can help you come up with the best course of action for increasing your intake.

Taking Care of Your Body Takes Care of Your Mind and Soul

As a personal consultant, I help seniors improve the quality of their life. The reason I am choosing to focus on the importance of vitamin D here is because it is important to seniors. When they do not get enough of this vitamin, they risk their quality of life. If they should fall and break a bone or two, they may end up with limited mobility. Limited mobility can cause depression. To be able to continue living a healthy and happy life, it’s important to take care of your body, as well as your mind and soul.
For additional assistance, contact Kendall Van Blarcom. A senior heling seniors… You deserve your senior years to be full of joy.
Kendall Van Blarcom
www.KvanB.com

0 comment
0 FacebookTwitterPinterestEmail
Diet & Nutrition

Five Super Nutrients That Help You Age Well

by Kimberly Johnson
written by Kimberly Johnson

sdsdfasParents often use the adage “You are what you eat!” to encourage children to make healthy food choices, but the saying is equally true for mature adults. Providing your body with a variety of nutrients lets you feel your best, and may even prevent disease and help you live longer.
Allison Tannis is a nutritionist, author and professional consultant. She believes that aging well means eating well. She recommends these five super nutrients to help baby boomers and older adults age well and stay healthy.

1. Omega-3s

“It can be hard to see fat as healthy, but omega-3 fatty acids are potentially one of the most important nutrients for our health,” says Tannis. “Omega-3 fatty acids are vital to the maintenance and function of our eyes, brain and nervous system – parts of us that start to weaken with increasing age. In addition, these healthy fats have great ability to fight inflammation that is the cause of painful joints, cardiovascular disease and even wrinkles.”
How can you get your daily dose of 1 to 2 grams of omega-3s, as recommended by the American Heart Association? Wild-caught fish like salmon, sardines and Arctic char are good sources of omega-3s. Plant sources of omega-3s include flax, chia and hemp. It can be difficult to get enough omega-3s from food sources, so supplements are a good alternative.
“Every morning I wake with the best intentions of eating healthy, but then life can get in the way,” Tannis says. “Using daily supplements ensures my body gets all of the essential nutrients it needs to be at its best. I take Nordic Naturals fish oils, available in liquids, soft gels and even an effervescent drink.”

2. Vitamin D

“Vitamin D is really only available to us from the sun,” explains Tannis. “Sure, there are foods such as milk and orange juice that have added vitamin D. For some, these foods are a great choice, but for others, it can be hard to ensure you’re getting enough of this essential vitamin through fortified foods.”
Older people are prone to vitamin D deficiency, and therefore, may experience muscle weakness or impaired intestinal absorption. Tannis suggests that everyone, no matter their age, consider a vitamin D supplement if diet and sun exposure aren’t adequate. From tasteless liquid drops to pills that combine multiple nutrients, there are a variety of options for vitamin D supplementation.

3. Probiotics

“Probiotics fight inflammation, promote digestive health and much more,” says Tannis. “With age, there is a decrease in the most prominent probiotic in the colon, Bifidobacteria, leaving the colon prone to inflammation, which increases the risk of disease and discomfort.”
Foods like kefir and yogurt are common sources of probiotics, but often it’s not enough to get the full benefits. Probiotic supplements are a great way to maintain and rebuild probiotic levels in your digestive tract. “Seek out one with lots of different probiotic species,” recommends Tannis. “You’ve got hundreds of kinds of probiotics in you. Each probiotic offers its own unique health benefits to your body, so having lots of different kinds in your system can help your body be at its best.”

4. Green foods

“Greens are packed with more nutrients per bite than almost anything else on your plate. They are full of vitamins, minerals, antioxidants, enzymes and more,” says Tannis.
What green foods are the best?
“The best greens to eat are the ones you like – you don’t have to hate your food. Love your food! Choose some greens that you enjoy and then, once a week, try something outside your comfort zone,” Tannis suggests. “If you simply can’t stomach enough greens, there are plenty of powders available, from simple single ingredient products to complex formulas.”

5. Multivitamins

No matter what your age, eating a balanced diet provides your body with plenty of nutrients. “Try to ensure that at some point each day you enjoy foods from each color of the rainbow, and artificial coloring doesn’t count,” says Tannis.
Taking a multivitamin is one way to ensure your body has the minimum amounts of the essential nutrients it needs each day to function properly. If you are considering a multivitamin, look for one that is designed for your age, activity level and gender. –
“Food hasn’t changed, even though it feels that everyone is telling you something new about it,” says Tannis. “Enjoy a well-balanced diet, rich in colorful fruits, vegetables, nuts, seeds, beans, whole grains and fish. Nutrition really can be easy to swallow.”

0 comment
0 FacebookTwitterPinterestEmail