Category Archives: weight loss

Could your job be causing your vitamin deficiency?

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vitamin D, vitamin, deficiencyDo you spend most of your time indoors?  Does your job involve sitting at a desk all day seeing only the light from your desk lamp? If you do work indoors often, do you find yourself getting easily tired, maybe having joint aches and pains, or trouble controlling your blood glucose levels?  A recent study has found that your office job could be robbing you of the sunshine vitamin D and may be in turn causing a vitamin D deficiency.

Vitamin D is a fat-soluble vitamin seen in very few foods such as:

  • salmon
  • tuna
  • dairy products
  • egg yolks
  • fortified cereal products

Therefore, most of the vitamin D your body absorbs is likely coming from sunlight or from supplements.  However, if you are mostly indoors during your day, you may be missing out on the health benefits of vitamin D. Some of the functions of vitamin D include bone strength, immune function, and reduction of inflammation.  Therefore, when you do not have enough vitamin D in your body, you may have increased risk of chronic diseases such as obesity and diabetes. This is because such chronic diseases stem from inflammation in the body.

A recent study in the journal BMC Public Health looked at 71 previous studies and found vitamin D deficiency in over three-fourths of shift workers and indoor workers. In addition, over two-thirds of health care students were vitamin D deficient. Furthermore, even nearly half of outdoor workers had vitamin D deficiency. They think that use of sunscreen and limited outdoor time may be causing such a high rate of vitamin D deficiency. However, researchers also warn people of the risks of skin cancers from too much exposure to sunlight. Therefore, vitamin D supplements are an option for those who are low in vitamin D. Most adults should get around 600 IU vitamin D daily. Your doctor however may suggest more if they feel you may be more at risk for low vitamin D.

Another way you can get vitamin D is through a supplements such as Osteovent from Vita Sciences. Osteovent not only contains vitamin D3, but also bone health calcium and magnesium.  This formula, which also contains vitamin K and boron, has been shown to promote bone strength.

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

Sources:

Medline Health News (June 22, 2017) “Could Your Job Rob You of Vitamin D?” https://medlineplus.gov/news/fullstory_166833.html

National Institutes of Health (February 11, 2016) “Vitamin D” https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Could Heartburn Meds Lessen Life Years?

alternative medicine, digestion, exercise, fiber, gut health, Health, Health News, healthy fats, heart health, obesity, probiotic, weight loss, , , , , , ,

It may be like second nature popping a heartburn medicine at the first sign of acid reflux. However, what may seem like a habit could be shaving years off of your life. A recent study has found that long-term use of heartburn medications could lessen life years.

Gastroesophageal reflux, or acid reflux, occurs when your stomach contents come back through your esophagus. Furthermore, heartburn occurs when acid from your stomach lining comes back through the esophagus. GERD, or gastroesophageal reflux, is when acid acid reflux, heartburn, GERDreflux occurs for twice a week for more than a few weeks. Uncontrolled GERD can lead to respiratory problems or conditions such as esophagitis, which is an inflammation of the esophagus.

A recent study in the British Medical Journal Open looked at the medical records of thousands of people who use proton pump inhibitors (PPI). PPI’s include such medications like Nexium, Prilosec, or Prevacid.  The study found that those who used the drugs for more than a year had a 51-percent increased risk of premature death as compared to those who did not take them.  Short-term use of 90 days or less did not reveal any health risk.

PPI’s work by blocking the system that produces stomach acid. In turn, long term use of such medicines can increase risk of kidney disease, heart disease, pneumonia, bone fractures and dementia. This is not to say that such medicines are not useful. PPI’s can aid people with acid reflux. However, use of this medicine should be supervised by a healthcare professional. In addition, use of such medicines should not be used longer than truly needed for treatment of acid reflux.

Here are some ways you can naturally lessen your risk of getting heartburn:

  • Eating smaller meals throughout the day versus larger meals. A lot of pressure can be placed on the stomach when eating a lot of food at one sitting. This can cause food particles to be pushed back up through the esophagus.  This can throw acid from the stomach into your esophagus, thus causing heartburn. Therefore, eat more frequent, smaller meals throughout the day to allow time for your body to fully digest your food, and to prevent any stomach acid from causing discomfort.
  • Wear looser clothes. Wearing tight fitting clothes can place pressure on your digestive system, which can increase risk of acid reflux.  Therefore, if last year’s jeans are feeling a bit snug, stop by the store to invest in a looser pair.
  • Exercise more often.  Staying active can help improve digestion and can also lead to better weight management, which both can assist in preventing acid reflux.  Therefore, find ways to get your steps in everyday. Walking, water aerobics, biking, or gardening are just a few ways to stay active. Every movement is one step closer to improved health.
  • Start taking a probiotic such as Biovia 30 by Vita Sciences. Biovia 30 contains a blend of probiotic strains that help to support improved digestive health. This particular probiotic helps to build good bacteria and rid of bad bacteria that may be wreaking havoc on your digestive system.

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

Sources:

Medline Health News (July 3, 2017) “Can Your Heartburn Meds Shorten Your Life?” https://medlineplus.gov/news/fullstory_167005.html

National Institute of Diabetes and Digestive and Kidney Diseases (November 2014) “Symptoms and Causes of GER & GERD”

Could Obesity Increase Your Risk For Hot Flashes?

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As you get older, it can be harder to lose weight due to loss of lean muscle mass. In women, aging can also bring menopausal symptoms such as hot flashes, anxiety, dry skin, mood swings, as well as weight gain.  Recent research shows that there may be a link to being obese and having intense hot flashes.

A study in the journal Menopause looked at 750 Brazilian women between 45 and 60 years old. Obese women had more intense hot flashes that impacted daily living and work performance than those non-obese women. It is suggested that body fat acts as insulation, which traps heat in the body.

Joint pain, muscle pain, and urinary issues can also greatly impact obese women. This can be due to the extra pressure that excess body fat has on the bones, muscles, and organs. It is suggested that maintaining a healthy body weight can help improve quality of life in women as they age. Losing weight and staying within a healthy range is not easy. However, follow these tips to help get to menopause, hot flashes, obesityand keep a healthy weight for life.

  • Consume a healthy balanced diet by limiting processed and convenience foods. Processed and convenience foods contain more sugar, fat, and sodium than their whole food counterparts. Instead, focus more on consuming lean proteins, fiber-rich fruits and veggies, whole grains, and low-fat dairy products.
  • Stay active most days of the week.  Exercise such as walking, gardening, dancing, biking, or stair-climbing can all benefit health. At least 30 minutes of exercise for most days of the week can help heart health and weight management.
  • See a doctor on a regular basis. When you are overweight, going to the doctor can be a scary thing. The doctor’s office may be a place where such people have been told to lose weight without getting to voice other health concerns.  However, it is still very important to visit a healthcare provider at least once a year. Early detection of health problems can prevent chronic disease.  Visit the doctor more often if you already have chronic health issues such as heart disease or diabetes.
  • Have vitamin levels checked. Recent research is finding there may be a link between vitamin D deficiency and the risk of overweight or obesity in children. Also, a 2013 study found a link between vitamin B12 deficiency and being overweight or obese. This research shows the importance of checking for vitamin levels to prevent health issues.  Therefore, ask your doctor to have these extra labs checked each year.
  • Have thyroid and hormone levels checked. Thyroid disorders and hormone imbalances can cause weight gain and make it hard to manage weight.  Medication can help with treatment of such conditions if diagnosed. Therefore, ask your doctor to test for your levels if weight gain is difficult even with diet and exercise.
  • Take supplements such as Estrosa by Vita Sciences.  This supplement contains natural black cohosh and the antioxidant resveratrol. Estrosa can help reduce hot flashes, bloating, weight gain and mood swings.

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

Sources:

Abraham, S.B, et al (January 2013) “Cortisol, obesity, and the metabolic syndrome: A cross-sectional study of obese subjects and review of the literature” Obesity, 21(1):  E105-E117.

American Thyroid Association (accessed June 3, 2017) “Thyroid and Weight” https://www.thyroid.org/thyroid-and-weight/

Baltaci, D., et al. (August 2013). “Association of vitamin B12 with obesity, overweight, insulin resistance and metabolic syndrome, and body fat composition; primary care-based study.” Medicinski glasnik, 10(2):203-10.

Mayo Clinic. (April 21, 2016). “Menopause weight gain: Stop the middle age spread” http://www.mayoclinic.org/diseases-conditions/menopause/basics/symptoms/con-20019726

MedlinePlus (May 31, 2017) Obese Women May Have More Intense Hot Flashes” https://medlineplus.gov/news/fullstory_166108.html

Wakayo, T., et al. (April 2016) “Vitamin D Deficiency is Associated with Overweight and/or Obesity among Schoolchildren in Central Ethiopia: A Cross-Sectional Study” Nutrients, 8(4): 190.

Top Three Tips for Keeping your Heart Young

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Heart disease risk increases as you age. Vessels can become more narrow and damaged, while the heart can become thickened and weak. However, a recent study has found that with a little hard work, keeping a young heart into your golden years is possible.

The American Heart Association states that “Life’s Simple 7” rules can help decrease heart heart, cardiovascular, vessel, cholesterol, diabetesdisease risk.  These rules include:

  • Keeping blood pressure normal
  • Maintaining low cholesterol levels
  • Keeping blood glucose levels down
  • Staying active
  • Eating healthy
  • Losing weight
  • Stopping smoking (or never starting if you don’t smoke)

A recent review of the Framingham Study found that those individuals who met six out of seven of “Life’s Simple 7” were ten times more likely to maintain healthy blood vessels into old age than those who met none of the goals. Also, out of the 3200 adults aged 50 years and older reviewed, those who maintained the healthiest vessels did the following three things:

  • maintained a healthy weight
  • did not develop diabetes
  • kept cholesterol levels within healthy levels

Furthermore, those individuals who had healthy blood vessels had more than a 50-percent lower risk of getting heart disease or stroke.  Subjects were thought to have healthy blood vessels if they had normal blood pressure and supple blood vessels as measured by pulse-wave velocity.

Nearly 20-percent of those who had healthy blood vessels were in the younger end of the group, while only 1-percent were 70 years of age or older. Therefore, it is easy to see that maintaining healthy blood vessels into older age is not easy, but not impossible.

Follow these tips to help keep young and healthy blood vessels for life:

  • Eat a low sodium and high fiber diet.  Consume mostly fresh or frozen fruits and vegetables for more fiber. In addition, reduce intake of processed foods such as deli meats, boxed goods, packaged snacks, and canned soups. Also, limit fried foods, whole fat dairy products, and fatty meats in your diet. Instead, replace such unhealthy fats with healthier fats such as plant-based oils, avocado, fatty fish such as salmon, nuts, and seeds.
  • Stay active for most days of the week. It is thought that moderate exercise for 30 minutes, 5 days a week can lower risk of getting heart disease or having a stroke. Moderate exercise does not mean boot camp or running. However, simply walking, dancing, gardening, or riding a bike can count as moderate exercise.
  • Take supplements such as Alestra by Vita Sciences. Alestra contains niacin, plant sterols, & garlic that has been found to support healthy cholesterol levels. Also, niacin and plant sterols are vegan-friendly for those who are following a plant-based diet.

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

Sources:

American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults” http://www.heart.org

Mayo Clinic (July 29, 2014) “Heart Disease: Risk Factors” http://www.mayoclinic.org

MedlinePlus (May 30, 2017) “Can a 70-Year-Old Have the Arteries of a 20-Year-Old?” https://medlineplus.gov/news/fullstory_166076.html

Can Water Help You Lose Weight?

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Do you get your eight cups of water a day? I’m sure you have heard this question from your health care provider, nutritionist, and even in health articles online.  Water is vital to life, but you may not know exactly why.  There are many benefits to water such as:

  • regulating the temperature in your body
  • lubricating joints
  • protecting the tissues in your body
  • flushing out toxins and waste from your body

Your recommended daily intake of water depends on various factors such as weight, activity level, health status, and the climate in which you live.  On average, the recommended daily fluid intake is half of your body weight in ounces. For example, if you water, hydration, healthweigh 150 pounds, then you are suggested to drink 75 ounces, or about 9 and a half cups of fluid a day. Tea, coffee, juice, fluid from fruits and veggies, as well as broths also count towards fluid intake. However, caffeinated drinks such as coffee and cola also act as diuretics since caffeine is a stimulant; therefore these types of fluids can actually dehydrate you if consumed in excess.

Those who live in hot climates, have a fever, or have lost fluids due to diarrhea, vomiting, or other illnesses may require above the daily suggested fluid intake. However, those who have kidney disease or conditions like lymphedema may be told by their healthcare provider to restrict their fluid intake.

Water Intake and Weight Loss

When you are trying to lose weight, you may have been told to drink more water to feel fuller so you will eat less. Also, you may have heard that drinking more water will help reduce bloating.  Although these two suggestions may be effective, research shows that there are other reasons water intake may benefit weight loss.

In the journal Nutrients, researchers observed 16,000 subjects from Spain over 8.5 years.  Over the course of the study, 900 of these subjects became obese. Those who switched a glass of beer for a glass of water each day reduced their risk for obesity by 20-percent. Furthermore, doing the same for sugar-sweetened beverages reduced the risk of becoming obese by 15-percent. Replacing other beverages with water such as whole milk, reduced-fat milk, skim milk, wine, spirits, diet sodas, coffee, orange juice, and other juices did not reduce obesity risk. The study cannot confirm a direct cause and effect link of water intake and reduced risk of obesity.

However, regardless of the study results, it is always good to reduce drinking your calories. When you reduce consumption of calorie-laden beverages, you will reduce daily sugar intake, in turn leaving more daily calories to use for consuming foods that will provide more nutritional benefit. By reducing daily sugar intake, you will be able to also better control blood glucose levels in your body.

Other ways you can control blood glucose levels is through:

  • eating healthy carbohydrates such as fruits, vegetables, and whole grains throughout the day
  • limiting consumption of processed food products that are high in sugar and fat
  • reducing intake of sugar-sweetened foods such as candy, baked goods, and ice cream
  • taking supplements such as Glucarex by Vita Sciences. Glucarex contains vanadium and bitter melon which have both been shown to support healthy blood glucose levels.

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

Sources:

Centers for Disease Control (accessed May 20, 2017) “Water & Nutrition” https://www.cdc.gov/healthywater/drinking/nutrition/

Preidt, R. (May 18, 2017) “Drink Water, Fight Fat?” https://medlineplus.gov/news/fullstory_165714.html