Category Archives: vitamin deficiency

Could diabetes increase risk of osteoporosis?

osteoporosis, bone health, healthIf you have diabetes, you may or may not know that you are at higher risk for heart disease than those who don’t have diabetes. However, in addition to heart disease, you could also be at risk for bone health issues. This risk was discovered in a recent study that found those with diabetes were at higher risk for osteoporosis than those without diabetes. Therefore, this finding warrants further research on this risk. And in turn, standard diabetes diet and supplement treatments may need to be revised to account for this higher risk.

What is osteoporosis?

Osteoporosis is a condition that causes bone loss. It often occurs without any symptoms. Therefore, you may not know you have the condition until you fall and break a bone. The bone loss related to osteoporosis can be caused by the body losing too much bone, not making enough bone, or both.

Literally, osteoporosis means “porous bone” which describes the honeycomb-like bone structure in those with the conditions. These spaces in the bone make it less dense, weaker, and more likely to break. It may be beneficial if you are 50 years of age or older, to get a bone density test.

Height loss or curving of the spine may be serious symptoms of osetoporosis. Therefore, if you have such symptoms and have not yet been diagnose with osteoporosis, you should visit your doctor right away. If diganosed, treatment will likely include vitamin D and calcium supplements, an exercise program, and medications.

You may be at risk for osteoporosis if you have:

  • certain autoimmune conditions like rheumatoid arthritis
  • certain cancers like breast or prostate cancer
  • digestive conditions like inflammatory bowel disease or celiac disease
  • a history of weight loss surgery
  • liver disease
  • and eating disorder
  • certain thyroid or hormone-related conditions

You may also be at risk for osteoporosis if you take certain medications such as:

  • certain heartburn medicines like  Nexium®, Prevacid® and Prilosec®
  • some antidepressants like Lexapro®, Prozac® and Zoloft®
  • steroids
  • certain diabetes medicines like thiazolidinediones

Osteoporosis and Diabetes

Using data from the 2013 Danish National Health Survey, researchers looked at the connection between bone health conditions and other health factors.  This analysis found that those people with diabetes were one-third more likely to have osteoarthritis than those without diabetes. These same people were also more likely to have bone related conditions like rheumatoid arthritis and osteoporosis.

Likely related to such bone conditions, those with diabetes were more nearly 30-percent more likely to have back, shoulder, and neck pain as well. Researchers suggest that the link between bone health and diabetes may be inflammation. Diabetes is an inflammatory condition as is arthritis. Therefore, those with one condition may have an increased risk of developing other inflammation-related conditions. This research warrants further research on this connection of inflammatory health conditions.

Ways to help your bone health

If you feel you may be more at risk for bone health conditions, read below for ways you can help improve your bone health.

  • Consume plenty of calcium: Calcium is used in many parts of the body such as helping blood clot and muscles to contract. And when the body does not have enough calcium to do these things, it takes the calcium from the bones. Over time, this can make the bones weak. Therefore, be sure to have plenty of calcium in your daily diet. Foods high in calcium include milk, yogurt, fortified breakfast cereals and juices, as well as leafy greens like kale and spinach.
  • Go outside every once in while: Vitamin D is also known as the sunshine vitamin since the body can absorb it from the sun. This vitamin helps the body absorb calcium, so it is very important to bone health. Therefore, be sure to get outside at least 10-15 minutes a day with some of your arms, legs, and face showing. During the winter, consume plenty of fatty fish like salmon, eggs, mushrooms, and fortified dairy products for vitamin D. Ask your doctor to have your vitamin D levels checked each year and take a daily supplement if your levels are low.
  • Stay active: Exercise is great for not only keeping blood glucose levels stable if you have diabetes, but it is also good for bone health.  Weight-bearing exercises like walking, hiking, jogging, dancing, and weight training are good for strengthening bones. Be sure to engage in some sort of physical activity most days of the week. You should engage in strength training such as weight exercises or resistance training at least 2 times a week.
  • Eat a plant-based diet: Not only does a plant-based diet contain calcium-rich leafy greens, but is also antioxidant-rich. Antioxidants can reduce the inflammation that can lead to oxidative stress and increased chronic disease risk. Therefore, eat plenty of colorful fruits and vegetables at every meal and snack.
  • Take a bone health supplement: If you are having trouble consuming enough calcium and vitamin D, a supplement may be for you. Find a supplement that combines calcium and vitamin D, or take them separate. One such supplement is Osteovent by Vita Sciences. Osteovent contains 400IU vitamin D3 and 1000mg calcium along with other important bone health nutrients like magnesium as well as antioxidants like vitamin C and bromelain.

-written by Staci Gulbin, MS, MEd, RD

References:

National Osteoporosis Foundation (accessed October 10, 2018) “What is osteoporosis and what causes it?”

National Osteoporosis Foundation (accessed October 10, 2018) “Calcium/Vitamin D.”

NIH Osteoporosis and Related Bone Diseases National Resource Center (February 2017) “Osteoporosis Overview.”


  • Could vitamin D be the key to preventing obesity?

    vitamin D, supplement, health, obesity, heart healthObesity is a growing problem around the world today. Along with these growing statistics is also the growing amount of diet and exercise programs trying to help people lose weight. Recent research shows though that diet and exercise may not be the whole solution to the obesity issue. Vitamin D, also known as the sunshine vitamin, may be the key to helping people lose weight and lower risk of chronic disease.

    What is vitamin D?

    Vitamin D is a fat-soluble vitamin that you can soak in from the sun as well as from a few food items. Since it is not found in many foods, it is important to get this vitamin from the sun. Therefore, if you do not go outside often for any reason or if you live in an area that is very cloudy, you may have to take a supplement.

    Foods you can eat to get this sunshine vitamin include fatty fish like salmon, tuna, and mackerel. You can also get small amounts in beef liver, egg yolks, or cheese.  Also, some milks or orange juices may be fortified with the vitamin.

    The recommended daily intake of vitamin D is 800 IUs, or international units. When you go to the doctor, you can ask to have your levels of the vitamin checked.  It is not usually a part of the standard lab tests.  Your blood level of vitamin D should be at least 30nmol/L, but ideally around 50 nmol/L.  If it is less than this number, your doctor may put you on a supplement regimen to help bring up your levels of the vitamin.

    You can also buy vitamin D supplements on your own such as Maxasorb by Vita Sciences. Maxasorb provides 2000 IU’s of vitamin per dose. This formula provides vitamin D3 as well as vitamin E and moisturizing aloe in an easy to apply cream to help support immunity and well-being.

    Those at risk for vitamin D deficiency include:

    • older adults
    • those with limited exposure to the sun
    • people with dark skin
    • those with fat malabsorption conditions like inflammatory bowel disease
    • those who have had gastric bypass surgery
    • breastfed infants

    Those who are deficient may be at risk for bone health issues like osteoporosis. Also, as current research shows, vitamin D deficient individuals may also be at risk for developing obesity.

    Vitamin D and obesity

    A recent study looked at the effect of vitamin D on overweight and obese children and adolescents. Study results show that those children who were given vitamin D supplements daily for 12 months had lower body mass index (BMI), body fat, and improved cholesterol levels as compared to those who were not supplemented. Researchers suggest that vitamin D supplements may be able to help youth reduce their risk of chronic disease as adults.

    Other ways to reduce disease risk

    Besides keeping your vitamin D levels healthy, there are other things you can do now to help reduce your chronic disease risk.

    • Stay active: You should try to be active most days of the week for at least 30 minutes a day. This can include walking, gardening, cleaning house, swimming, cycling, or any other movement that gets your heart rate up a bit. Exercise is not only great for heart health, but can also help you expend energy to help you sleep better at night and also can help you manage stress and anxiety.
    • Get plenty of sleep: The average adult should get at least 7 to 9 hours of sleep each night for optimal health. This is because during bedtime your body works to regulate hormones, fluids, blood pressure, and many more processes.
    • Quit smoking or don’t start: Smoking can constrict blood vessels and in turn increase your risk of heart disease. Therefore, if you don’t already smoke, don’t start. If you do smoke, visit smokefree.gov for resources to help you quit.
    • Limit drinking alcohol: Research has shown that alcohol can increase triglycerides, or fat, in the blood. It can also increase risk of high blood pressure and other heart health issues. Therefore, limit your alcohol intake to no more than the recommendation of one standard drink a day for women or two a day for men. One standard drink is equal to about 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of hard liquor.
    • Manage stress: Stress and anxiety can get your blood pressure high and can also impact other healthy lifestyle choices you want to make. Therefore, work on getting your stress levels down. You can do this by talking to a counselor, doing some yoga or meditation, or practicing relaxation breathing. Reducing stress can also reduce emotional eating, increase your energy, and can make you feel better overall.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    References:

    American Heart Association (August 15, 2014) “Alcohol and Heart Health.”

    American Heart Association (accessed October 3, 2018) “Be Healthy for Good with Life’s Simple 7 Infographic.”

    Anxiety and Depression Association of America (accessed October 3, 2018) “Physical Activity Reduces Stress.”

    Hindustan Times (September 28, 2018) “Vitamin D supplements can help obese children lose weight.”

    National Institutes of Health Office of Dietary Supplements (September 18, 2018) “Vitamin D.”

    National Sleep Foundation (accessed October 3, 2018) “Why Do We Need Sleep?”


  • Could low vitamin D increase your diabetes risk?

    It’s that time of year when the sun is shining more during the day and people are outdoors more often.  This fresh air and sunshine is not just good for your well being, but a study has also shown that without enough of the sunshine vitamin, vitamin D, you may increase your risk of type 2 diabetes.

    What is vitamin D?

    vitamin D, egg, fish, cheese, cod liver oil, sun, health, dairy, milk, yogurtVitamin D is a fat-soluble vitamin that is best know for its role in keeping bones healthy.  This vitamin helps improve calcium absorption in the gut, which helps with bone growth and bone remodeling. Without vitamin D, you may be at risk for weak bones, and in turn increase your risk of fractures.

    The recommended intake of vitamin D is 600-800 IUs, or International Units, for most adults. You can find vitamin D in such foods as:

    • Fortified dairy products, orange juice, or cereal.
    • Eggs (vitamin D is in the yolk).
    • Fatty fish like salmon, tuna fish, swordfish, and cod liver oil.

    You can also get your recommended vitamin D intake from getting about 5 to 30 minutes of sun exposure in the day time between 10 AM and 3 PM.  You should do this at least twice a week to the face, arms, legs, or back without sunscreen.

    Those at risk for low vitamin D include those who do not go outdoors often such as the elderly, immobile, or disabled.  Breastfed infants, those with fat or vitamin absorption issues, and those with dark skin are also at risk for low vitamin D. Although sunlight exposure can be absorbed in cloudy weather, people living in these climates may be at greater risk for low vitamin D than those who live in sunny regions since they may not be outdoors as often due to the weather.

    A normal vitamin D level is around 50 nmol/L.  If you are vitamin D-deficient, then your healthcare provider may give you a vitamin D supplement to take daily. The vitamin D lab may not be a standard lab taken at your physical, so you may have to ask your doctor to perform this lab separately.

    Low vitamin D and diabetes risk

    A study of people with diabetes and pre diabetes looked at the link between vitamin D and diabetes risk. Study results show that as vitamin D levels increased, the lower the risk of diabetes. In fact, those people with a vitamin D level less than or equal to 30 nmol/L were about three times more likely to have diabetes than those with a level higher than 30nmol/L.  Those people with a vitamin D level greater than 50nmol/L had the lowest risk of getting diabetes.

    Other ways to lower your diabetes risk

    Besides getting your vitamin D within normal levels, use the following tips to lower your risk of diabetes:

    • Lose weight if you are overweight or obese. Even a 5-10-percent weight loss can help lower your diabetes risk.
    • Eat fewer calories each day. This does not mean starve or deprive yourself, since this will wreak havoc on your metabolism over time. Just control your portions each day by following the guidelines on the MyPlate website.  You can ask a registered dietitian or your healthcare provider for more information on how many calories you should be eating each day for optimal health.
    • Be more active each day. Walk whenever you can since every step counts. Staying active helps to keep your blood glucose levels more stable and keeps your heart strong. Staying active can surprisingly help you feel more energy and in turn, can help you manage your weight better.
    • Take a supplement to help lower your sugar.  Your healthcare provider can prescribe a medicine for your blood glucose levels if they feel it is needed to prevent diabetes. However, you can also try a supplement like Glucarex by Vita Sciences. Glucarex contains ingredients like cinnamon, chromium, and alpha lipoic acid that can naturally support weight loss, healthy metabolism, and healthy blood glucose levels.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    National Institutes of Health (March 2, 2018) “Vitamin D- Fact Sheet for Health Professionals.”

    National Institutes of Health (November 2016) “Risk Factors for Type 2 Diabetes.”

    Park, S.K., et al. (April 19, 2018) “Plasma 25-hydroxyvitamin D concentration and risk of type 2 diabetes and pre-diabetes: 12-year cohort study.” https://doi.org/10.1371/journal.pone.0193070

     


  • Could Vitamin D3 Help Repair Blood Vessels?

    vitamin d, fish, fish oil, dairy, milk, orange juice, heart healthVitamin D, known as the sunshine vitamin, is a very important nutrient for overall health. Best known for its work in helping strengthen bones and teeth, vitamin D is starting to get more attention for other benefits it could provide.  A recent study reports that cells damaged by heart attack or stroke may be repaired by vitamin D3.

    What is vitamin D?

    Vitamin D is a fat-soluble vitamin that you can not find in many foods. However, vitamin D is important for many functions such as bone health.  It is called the ‘sunshine vitamin” by some because it can be absorbed into the body through sunlight exposure. Because of this, those who live in cloudy climates or do not leave the house often may be low in vitamin D.  You can find Vitamin D in such foods as fortified milk, yogurt, or orange juice, as well as fatty fish such as salmon or trout.  Cod liver oil is also a good source of vitamin D.

    Most adults should get at least 600 International Units (IU) of vitamin D each day. Vitamin D is not a standard lab you will get at your annual visit. Therefore, you may have to ask for the vitamin D lab.  You will be prescribed a vitamin D supplement if labs find you to be low.  Research shows that vitamin D3 is absorbed better than vitamin D2, so it is the preferred choice for a supplement. You can find Vitamin D3 in a variety of forms such as:

    Maxasorb comes in 1000 IU and 2000 IU formulas and can be conveniently rubbed on the skin like a lotion.

    Endothelial cells and vitamin D3

    An innovative study tracked single endothelial cells, or blood vessel cells, to see the impact of vitamin D3 on their health status.  Heart health events such as heart attack or stroke as well as conditions such as diabetes or high blood pressure can damage such cells.  The study showed that vitamin D3 helped such cells repair themselves from such damage. Also, the study found that the vitamin lowers oxidative stress in the cardiovascular system by stimulating nitric oxide (NO) levels.  This turn of events increases blood flow and protects the blood vessels from damage. Recent findings also show that a deficiency of vitamin may increase risk of a heart attack and may reveal a link to depression. Therefore, taking a vitamin D3 supplement may greatly benefit many aspects of health.

    Other ways to improve your heart health

    Although vitamin D is important, there are many other ways you can improve your heart health.

    • Eat plenty of fruit and vegetables since such foods are rich in fiber. A fiber-filled diet is good for digestive health, keeps you fuller longer, and in turn can help you maintain a healthy weight. A fiber rich diet can also help you control blood glucose levels and keep cholesterol at healthy levels.
    • Stay active often at least 15 to 30 minutes a day most days of the week. No need to be in a boot camp exercise program.  Engage in simple exercises such as walking, water aerobics, gardening, dancing, to name a few to help keep your heart healthy.
    • Drink more water and less alcohol to not only help manage your weight, but also to stay hydrated and keep your liver healthy as well.
    • Don’t smoke or quit smoking since this unhealthy behavior can constrict blood vessels and in turn increase blood pressure levels.
    • Maintain a healthy weight by performing all of the healthy lifestyle behaviors mentioned above since less body weight places less pressure on your heart, and in turn can help lower your risk of heart disease and related conditions.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    DiSalvo, D. (January 31, 2018) “Study Examines Vitamin D3’s Potential Effects On Blood Vessels.”  Forbes.com

    Harvard Health Publishing: Harvard Medical School (accessed February 5, 2018) ” These five habits can save your heart- here’s how.” 

    National Institutes of Health: Office of Dietary Supplements (February 11, 2016) “Vitamin D”

    Tripkovic, Laura et al. (June 2012) “Comparison of Vitamin D2 and Vitamin D3Supplementation in Raising Serum 25-Hydroxyvitamin D Status: A Systematic Review and Meta-Analysis.” The American Journal of Clinical Nutrition 95.6 (2012): 1357–1364. PMC. Web. 5 Feb. 2018.

     


  • Could Vitamin D Help IBS Symptoms?

    constipation, diarrhea, abdominal pain, cramps, stomachache, irritable bowel syndrome, healthDo you get stabbing abdominal cramps after eating a fatty meal?  Does dairy or gluten cause uncomfortable gas and bloating?  Are doctors unsure of the origin of your chronic constipation or diarrhea? If you answered yes to any of these questions, then you may have what is called Irritable Bowel Syndrome (IBS).  Although changes in the diet may be helpful in many cases of IBS, research shows that vitamin D may also help those with this condition.

    What is Irritable Bowel Syndrome?

    Irritable bowel syndrome (IBS) is a disorder of the large intestine.  If someone is suffering from the following symptoms, then they may have IBS.

    • abdominal pain, cramping, or bloating
    • less pain after bowel movement
    • excess gas
    • diarrhea or constipation, or a little of both
    • mucus in the stool

    A diagnosis of IBS is usually given after testing has found that such symptoms are not related to another condition. Other conditions where such symptoms may be present include:

    • inflammatory bowel diseases (IBD) like Crohn’s disease or ulcerative colitis
    • celiac disease
    • malabsorption
    • colon cancer

    What is Vitamin D?

    Vitamin D is a fat-soluble vitamin that is well-known for its link to bone health.  D rich foods include:

    • vitamin D-fortified milk, orange juice, and yogurt
    • fatty fish like tuna and salmon.
    • cod liver oil

    However, sunlight exposure can also provide vitamin D. Those who live in cloudy climates may have trouble doing this though. Therefore, vitamin D-rich foods and supplements may be needed for some to meet their vitamin D needs.  Research suggests that just 5 to 30 minutes of sunlight twice a week can help a person meet their vitamin D needs.

    Ostoeporosis is a common condition linked to vitamin D deficiency. However preliminary evidence has also linked low vitamin D to diabetes, hypertension, and glucose intolerance.  Recent recommendations suggest that most adults should consume at least 600IU a day. Although, those with a low vitamin D level may require up to 4000 IU/day to help them normalize their levels.

    It is important to ask your doctor for a vitamin D test at your annual visit. This is because vitamin D is not a typical test that healthcare providers include in your common annual visit lab panel. If you fail to get a vitamin D level test, then you may never know if symptoms such as weakness or bone pain could be helped with vitamin D treatment.

    Vitamin D and IBS Research

    A study in the European Journal of Clinical Medicine has found a possible link between vitamin D deficiency and IBS. An analysis of four observational studies and three randomized controlled trials found a link between vitamin D deficiency in IBS patients. Furthermore, high dose vitamin D supplements were found to help ease IBS symptoms such as bloating, diarrhea, and constipation.

    Even though evidence is limited, researchers suggest that anyone with IBS symptoms should get tested for vitamin D.  If you have low vitamin D, you may be prescribed a Vitamin D supplement, or asked to purchase an over-the-counter softgel or liquid supplement. You can also purchase vitamin D in an absorbable cream like Maxasorb by Vita Sciences. Maxasorb comes in 1000IU or 2000IU and provides a convenient way to take your vitamin D daily.

    Other Ways to Help Your IBS

    In addition to keeping an eye on your vitamin D levels, there are other ways to help control your IBS symptoms.

    • Increase fiber intake by adding in more whole grains like oats and quinoa, along with plenty of fruits and vegetables. Fiber can help bulk stool and make it easier to pass.
    • Drink plenty of water each day to help flush waste out of your body, along with water’s other very important functions.  It is especially important to increase water intake as you increase fiber intake. If you increase fiber intake without drinking enough water, this could worsen constipation symptoms in some people. An easy rule of thumb is to drink half of your body weight (in pounds) in ounces. For example, if you weigh 200 lbs, you should drink 100 ounces, or about 12 cups of fluid each day. This fluid could include:
      • water or low-calorie flavored water
      • unsweetened tea, hot tea, or herbal tea
      • broth or boullion
      • decaf coffee
      • other low-calorie, low sugar drinks that do not contain caffeine or alcohol
    • Exercise on a regular basis. Exercise can help promote healthy bowel movements in those who have constipation.  Any movement counts, so get outside and take a walk, dance in your living room to a workout tape or to the radio, or go to the gym and join a group class. Whatever movement is fun to you, is movement that you will stick with for the long run.
    • Get plenty of sleep. Most adults need at least seven hours of sleep each day for good health. Sleep helps your body regulate fluids, blood pressure, blood glucose levels, as well as digestion. Therefore, not enough sleep could be affecting your gut health.
    • Start on a probiotic since the gut may be lacking the good bacteria it needs for healthy digestion. Ask your healthcare provider for specific brands of probiotics they may recommend. You can also check out Vita Sciences for gut health aids such as Biovia 30.
    • Eliminate certain foods from your diet. These foods may vary from person to person, depending on your specific allergies or intolerances. However, some common food triggers of IBS include:
      • FODMAPs, or fermentable oligo-, di-, and monosaccharides and polyols found in certain fruits, vegetables, grains, or dairy products
      • gluten-containing foods such as breads, pastas, and baked goods
      • gassy foods such as alcohol, carbonated beverages, or certain vegetables such as cauliflower and cabbage

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Mayo Clinic (November 18. 2017) “Irritable Bowel Syndrome.”

    Medline Plus (accessed January 29, 2018) “Digestive Diseases.”

    National Institutes of Health: Office of Dietary Supplements (February 11, 2016) “Vitamin D- Fact Sheet for Health Professionals.” 

    Williams CE, et al. Eur J Clin Nutr. 2018;doi:10.1038/s41430-017-0064-z.


  • Is Calories In, Calories Out the Key to Losing Weight?

    weight loss, apple, nutrition, orange, calorieIf you have ever tried to lose weight, then you probably have been told to track your calories. Most calorie trackers focus on keeping track of the calories you consume through food.  On the other hand, fitness trackers or workout machines may track how many calories you burn during the day. However, is there more to the story of weight loss, or is calories in and calories out the only key to success?  A recent report by health experts reveal that there may be more than simple math in the weight loss equation.

    What are is a calorie?

    A calorie is a unit of energy that is found in food and beverages. The four major macronutrients that consist of calories include:

    • protein at 4 calories per gram
    • carbohydrate at around 4 calories per gram
    • fat at 7 calories per gram
    • alcohol at 9 calories per gram

    Whatever calories you consume that are not used as energy are stored in the body as fat. In simple terms, you may lose fat stores if you consume less calories than you burn.  Calories can be burned by physical activity, but calorie expenditure may also increase in those who are growing, injured, or ill.  This is because your body will need more energy to support such processes that involve cell reproduction and other related processes.

    Are some calories healthier than others?

    Not all calories are created equal. The recent report reveals a growing trend of people focusing solely on the number of calories in and calories out, rather than the quality of calories consumed. Although this may lead to a calorie deficit, and in turn weight loss, it is not necessarily healthy.

    For example, a piece of candy and an apple may both contain 100 calories. However, the candy mostly contains empty calories because they contain little to no nutritional value. The calories in the candy are mainly from simple carbohydrates like sugar as well as fat.  However, in the apple, those same calories contain many nutrients such as fiber, vitamin C, and potassium. Therefore, the calories from the apple will provide your body with more health benefits than the candy.

    Weighing in on the “Calories In, Calories Out” equation

    The latest diet craze known as CICO (Calories In, Calories Out), may lead to vitamin and nutrient deficiencies according to experts. If you are not looking at the nutrient quality of the calories you consume, then you may increase your risk of heart disease, osteoporosis, anemia, to name a few. In addition, if you restrict yourself of too many calories, then you may develop fatigue and malnutrition, which does your body more harm than good. Contact a registered dietitian to help you determine how many calories you need to support your lifestyle, while still helping you to lose any excess weight.

    How to Work on Weight Loss

    There is no one size fits all plan to help everyone lose weight. However, there are several things you can do today to get on the right track towards healthy weight loss and maintenance.

    • Watch your portion sizes at meals and snacks. A simple way to determine how much food you need to eat at each meal involves your protein and fiber needs. Most adults should consume at least 25 grams of fiber a day through whole grains, fruits, and vegetables. Your protein needs, in grams, can be determined by dividing your weight in pounds by 2.75.  Once you determine your fiber and protein needs, use a nutrition tracker to ensure you meet these needs with mostly whole foods, or foods that are minimally processed.  Also, chew your food more per bite, slow your pace of eating to 20-25 minutes per meal, and be mindful of the food choices you make by looking at nutrition labels before you make food purchases.
    • Stay active most days of the week.  Balance out each week with cardiovascular and resistance exercises. Cardio exercises include walking, jogging, swimming, or biking. These exercises work to increase calorie burn. Resistance exercises, on the other hand, such as lifting weights, doing push-ups, or using resistance bands, help to maintain lean muscle mass. Maintaining your muscle mass as you lose weight helps you to maintain calorie-burning power, also known as metabolism.
    • Get plenty of sleep.  Weight loss may be more difficult for those who do not sleep well.  This is because lack of sleep can disrupt the hormones that control hunger and appetite. Try to get at least 6-8 hours of sleep each night. If you have trouble sleeping due to visiting the bathroom regularly, stop drinking fluids at least 2 hours before bedtime.  If pain is keeping you up, visit your doctor to get support.  If you are not sure what is causing your restless sleep, you may have sleep apnea. You can ask your doctor about getting a sleep study done to determine the cause of your sleepless nights.
    • Visit your doctor if diet and exercise are not leading to weight loss. If calories in and calories out are leading to weight plateaus or gains, then there may be an underlying health issue. Research has shown that some people who have a family history of obesity may have a harder time losing weight than those that don’t. This could be due to:
      • genetic factors.
      • increased risk of conditions like hypothyroidism or insulin resistance.
      • environmental factors such as growing up without knowledge of healthy eating behaviors.
    • Fill in your nutrient gaps with vitamins and supplements. At the very least, take a multivitamin such as Zestia by VitaSciences. Zestia contains a blend of Super Food extracts, probiotics, and digestive enzymes helps to support optimal health. If you live in a climate with little sunlight, you may also need to add a vitamin D3 supplement to your daily routine.  Low vitamin D levels can affect many aspects of health such as bone and immune health, to name a few.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Centers for Disease Control and Prevention (November 16, 2016) “Finding a Balance” 

    Harvard Health Publishing: Harvard Medical School (May 2014) “Eating fiber-rich foods helps keep the heart healthy”

    Harvard Health Publishing: Harvard Medical School (updated April 11, 2017) “Why People Become Overweight” 

    Harvard T.H. Chan School of Public Health (accessed November 27, 2017) “Protein”

    Medline Health News (November 22, 2017) “It’s the Latest Diet Craze, But Is It Safe?”

    Medline Plus (accessed November 28, 2017) “Vitamin D” 

     

     


  • Could vitamin D protect against bone loss?

    Are you one of the 44 million Americans with low one density?  If so, and if you are over the age of 50, you could be one of the 10 million Americans with osteoporosis. Osteoporosis is a dangerous condition in which your bones become fragile and at risk for fractures.  In older individuals, osteoporosis can lead to hip fractures that can limit mobility, or even spine fractures that could be debilitating.  Older women at are most risk for osteoporosis, but this condition can occur to both men and women at any age.

    osteoporosis, vitamin D, bone health

    Osteoporosis can weaken bone strength over time increasing risk of hip, wrist, and spinal fractures.

    If you want to prevent osteoporosis, there are a few controllable factors that you can take charge of to lower your risk.

    • Quit smoking or don’t start if you don’t smoke.
    • Limit drinking alcohol.
    • Eat a diet rich in calcium and vitamin D

    A recent study by researchers from Harvard-affiliated Hebrew Senior Life found that older adults who consumed calcium-rich foods such as yogurt, milk, or cheese had higher bone mineral density in the spine and less bone loss in the hip.  However, this risk was only reduced significantly along with consumption of vitamin D supplementation. It is suspected that this finding is due to vitamin D’s important function of assisting with calcium absorption.  Without vitamin D, our body cannot adequately absorb all of the calcium goodness from the foods that we eat. In turn, our bones cannot receive the strengthening elements of calcium needed to preserve bone and prevent bone loss.

    If you are not sure if you are vitamin D deficient, be sure to check with your healthcare provider.  Furthermore, if you are vitamin D deficient, it will be important to start on a vitamin D supplementation regimen.  However, check with your healthcare provider to find a regimen that will be best for you. Other ways to increase vitamin D include consuming foods rich in the vitamin such as:

    • fish oils
    • fatty fish
    • mushrooms
    • beef liver
    • cheese
    • egg yolks
    • fortified milk

    Also, by increasing your sunlight exposure you can naturally increase your daily intake of vitamin D.   However, the amount of sunlight exposure needed to provide the most benefit will differ for everyone.   This is because the time of day, where you live, and skin pigmentation can all affect the amount of vitamin D your skin makes.

    Furthermore, pair your healthy bone regimen with a supplement like Osteovent from Vita Sciences. Osteovent is power-packed with bone healthy vitamins such as vitamin D, calcium, magnesium, vitamin K, and boron that are recommended by the Open Orthopaedics Journal.

    Visit the National Osteoporosis Foundation website for all of the great work they are doing to help increase awareness of osteoporosis and improve bone health efforts.

    Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    National Institutes of Health (2017 March 1). “Older Bones Benefit from Dairy Plus Vitamin D” https://medlineplus.gov/news/fullstory_163861.html

    National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center (2014 Nov). “What is Osteoporosis? Fast Facts: An Easy to Read Series of Publications for the Public” https://www.niams.nih.gov/health_info/bone/osteoporosis/osteoporosis_ff.asp

    Calcium/Vitamin D


  • Your depression could be a vitamin deficiency

    You may feel depressed if you have a bad day or an upsetting situation. However, depression is more than just an isolated feeling. For those with depression, daily living can be difficult or nearly impossible.  Depression causes disruption in daily living such as with working, sleeping, eating, and the way you think and feel for at least two weeks. These symptoms include:

    • persistent sad, anxious, or feelings of emptiness
    • decreased energy, loss of appetite or weight changes
    • loss of interest in things you once enjoyed doing
    • irritability
    • thoughts of death or suicide
    • difficulty concentrating or sleeping
    • aches, pains, or digestive problems with no clear physical cause

    What causes depression?

    Family history of the condition, major life changes, and stress or trauma can all lead to depression. Also, certain medicines and illnesses may also lead to depressive symptoms.  Furthermore, vitamin deficiencies can also contribute to some cases of depression.

    Depression has been linked with certain vitamin deficiencies according to a 2013 review in Current Psychiatry.  Depression, irritability, and agitation has been found to develop as a result of vitamin B12 deficiency.  Geriatric patients with low B6 levels had increased risk and severity of depression. Furthermore, marginal levels of vitamin B2 were found more frequently in depressed patients than non-depressed patients.

    What does the research say?

    First of all, a 2016 study in the Frontiers in Behavioral Neuroscience looked at the effects of vitamin intake on mild cognitive impairment. The study reported decreased risk of mild cognitive impairment in the Chinese elderly due to intake of carotenoids, vitamin C, and vitamin B6. Another 2016 study in the Journal of the Association of Nurses in AIDS care looked at vitamin intake effects on mental health outcomes.  HIV patients had decreased risk of anxiety and depression due to daily dietary intake of zinc, selenium, and vitamin C.   Finally, a 2015 study in the Pakistan Journal of Biological Sciences looked at anxiety and vitamin C intake.  Students had decreased anxiety levels due to increased intake of vitamin C.

    Sereneo can provide all of the vitamins and compounds you need to boost your mood.  As a result of vitamin C and B vitamins, Sereneo works to support anxiety relief and calm your mind.

    Finally, a special thank you to the Hope for Depression Research Foundation.  They work hard every day to raise mental health awareness and to fund related research. Because of this, be sure to visit their site at hopefordepression.org on how you can support their cause.


    -by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    de Oliveira, IJ, et al. (2015 Jan) “Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial.” Pakistan Journal of Biological Sciences, 18(1):11-8.

    Jamali, F., et al (2016 Nov-Dec) “Correlation Between Daily Dietary Micronutrients Intake and Mental Health Outcomes in Iranians Living With HIV infection, ” Journal of the Association of Nurses in AIDS care, 27(6): 817-825.

    Lu, Y, et al (2016 Nov 29) “Dietary Intake of Nutrients and Lifestyle Affect the Risk of Mild Cognitive Impairment in the Chinese Elderly Population: A Cross-Sectional Study,” Frontiers in Behavioral Neuroscience, 10:229. eCollection 2016.

    National Institute of Mental Health (accessed 2017 Jan) “Depression” https://www.nimh.nih.gov/health/topics/depression/index.shtml

    Ramsey, MD, Drew. (2013 January) “Vitamin Deficiencies and Mental Health: How are they linked?” Current Psychiatry, 12(1):37-44.