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Nutrition & Fitness Newsletter |
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Vitamin D: The Sunshine Vitamin
Sunny skies are here! Besides getting vitamin D from some foods, our
bodies can make vitamin D from sun exposure. Vitamin D is present a few foods and can be taken as a supplement. Learn more about why vitamin D is important and how to get adequate amounts of it.
- Vitamin D helps us maintain and absorb calcium more
efficiently to maintain healthy bones and teeth, important for both men
and women. Without sufficient vitamin D, bone loss can occur. Both vitamin D and calcium can protect against osteoporosis (bone thinning).
- The immune system needs vitamin D to fight infections from viruses and bacteria that can cause illness.
- Some forms of cancer such as breast, colon, ovarian, and
prostate cancer may be prevented with adequate vitamin D.
- There is some evidence that vitamin D may prevent multiple
sclerosis.
- Those with depression, chronic fatigue syndrome and
fibromyalgia may find relief with vitamin D.
- Unfortunately, in the Northwest there is less sun and
living at this latitude may not provide enough UVB exposure for us to
make enough vitamin D. Elderly and those with dark skin may also
find it difficult to synthesize enough vitamin D.
- 10-15 minutes
of sun exposure per day may help to increase your vitamin D levels.
Careful not to overdo it or you may
increase your risk of skin cancer, make sure you wear sunscreen for any
extended period
in the sun.
- It’s important to plan to get additional vitamin D through
food sources as well. Vitamin D can be found in mushrooms, fortified milk, fatty fish (especially salmon), eggs and
fortified cereals. However, most people in the United States consume less than the recommended amounts of Vitamin D from their diet. Those most at risk of vitamin D deficiency are people with limited sun exposure, dark skin, limited fat absorption since vitamin D is fat soluble vitamin and those with obesity or have had gastric bypass surgery.
- Supplementing with vitamin D is a good idea but be careful with how much is taken. Too much
vitamin D from supplements could cause problems. The Recommended Dietary Allowances for vitamin D are 600IU (15 mcg) for those ages 1-70 years old, older than 70 years old is 800IU (20 mcg). For those who have deficiencies, to maintain the proper levels may require 1500-2000IU (37.5 to 50 mcg) per day. There is no risk of getting too
much vitamin D from food or sun exposure. Always be careful and
wear sun protection if spending more than 15 minutes in the sun.
FITNESS/NUTRITION in the NEWS
Genetic Testing to Optimize Diet & Exercise
According to new research on genetic testing, exercise and nutrition programs may be tailored to meet the individual's needs based on genotype. Although research has only identified a few traits that could be optimized from the study results. Two genotypes of note - one of which determines whether person could benefit from a fish oil supplement in terms of reducing high triglyceride levels which is risk factor for heart and liver disease, the second discovered athletes with high iron levels and a low risk of hemochromatosis (a dangerous condition in which the body absorbs too much iron and can lead to organ and joint damage) had a higher oxygen carrying capacity. This higher capacity for oxygen in the blood during exercise has performance advantages. These are very specific advantages with more to come, however at this time, there appears to be limited data to support a complete exercise or nutrition program. Individualized approaches to fitness and nutrition can at this time be adapted based upon observation of results and making adjustments along way for "big picture" results.
Sheri is a Certified
Nutritionist
with a master's degree in nutrition, with over 20 years of clinical counseling
experience, an ACE-certified Personal
Trainer with advanced certifications in medical exercise, functional fitness, senior fitness and health coaching. All nutrition consultations include exercise guidance, dietary
analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.
Free introductory 15-minute appointments are also
available.
To schedule an appointment with Sheri Mar, email:
info@EatWellBeFit.com or call: 206.789.6440
Do you have a fitness or nutrition topic for the month?
Email your suggestions to info@eatwellbefit.com
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