Vitamin D Supplementation

Vitamin D is very important to human health.  It plays a crucial role in disease prevention and maintaining optimal health. It also has a role in calcium homeostasis and metabolism.  Vitamin D first became famous when it was realized that it would prevent rickets in children and since 1933 has been added to milk in this country.  Rickets is still a problem in many countries because breast milk is low in vitamin D, and exposure to the sun may be limited by social customs and climatic conditions.  Low vitamin D levels are a worldwide problem in the elderly and common in children and some adults.

Supplementation of vitamin D is controversial, and some estimates place levels of insufficient vitamin D in up to 85 percent of people.  In a study of Hawaiian surfers, 60 percent were deficient in vitamin D. Most people are unware they have a deficiency.  Supplemental vitamin D comes in two forms, ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3).  The body must convert either form into a more active form.  Magnesium is required for the activation of vitamin D.  In people who are magnesium deficient, vitamin D is stored in its inactive form.    

Some in the medical world feel that D3 is converted 500 percent faster than D2.  D2 is prescribed by most physicians and must be obtained by prescription.  It will be converted into D3 and then the more active form in the body.  D3 is available without a prescription and as a nutritional supplement.  Some people do not absorb the tablet form of vitamin D, but will absorb the liquid form.  There are physicians who believe by taking vitamin D the demand for vitamin K2 is increased, and that for every 1,000 IUs of Vitamin D you will benefit from about 100 to 200 micrograms of vitamin K2.

Did You Know That?

·         An anti-inflammatory diet protects women against fractures and bone loss.

·         Drinking wine is associated with increased possibilities of melanoma.

·         Half of adults and two-thirds of children drink one or more sugary drinks every day.

·         Processed food and fast food tend to be high in salt and sugar and low in fiber.

·         More than a third of injury-related emergency room visits are attributed to falls.

·         Peppermint oil has been shown to reduce tension headaches when applied to the temples.

·         Sesame oil has significant cardiovascular benefits.

·         Urinary bladders can hold more than two cups of urine.

·         Most people blink about 15 times a minute, which amounts to around 15,000 times a day.

·         Although used culinarily as grain, amaranth, quinoa, and buckwheat are not grains. Grains are seeds of the plants in the grass family, and these plants are not in the grass family.  They are more accurately classified as pseudograins.

·         A berberine herbal supplement works as well for lowering blood sugar for some diabetics as metformin.  Research suggests it may also reduce risk in developing diabetes.

·         Smoking is the leading cause of preventable death in the United States.

Laundry: The Eternal Chore

Laundry is the eternal chore that must always be done.  Many of us make mistakes regarding how we handle our laundry, and it can affect our health.  For example, TV has lead us to believe that unless our clothes smell “spring fresh,” they are not clean.  This affects those of us who are adversely sensitive to fragrances.  Even “masking fragrances,” designed to cover unpleasant chemical smells of a product will negatively affect the sensitive person and cause them to have symptoms.  Fabric softeners are scented and contain over five chemicals that are neurotoxic and carcinogenic.  Reading labels is of extreme importance to avoid harmful exposures.  Watch for the words “scent, fragrance, or masking fragrance” anywhere in the label.

The temperature at which clothes become clean during washing has changed over the years.  Washing machines now operate at higher temperatures, and in today’s world detergents are formulated with enzymes that become active at 60 degrees Fahrenheit.  Above 75 degrees they are less effective and, at this heat, blood stains will be set and some fabrics and colors will be damaged.  Washing clothes at around 65 degrees will clean them, but it will not sanitize them.  Chlorine bleach will sanitize them, but can wipe out the color of a fabric.  Nonchlorine bleaches will not bleed colors, but they will not sanitize laundry.  Sanitizing may be important if washing baby diapers or the sheets and bedding of a contagious sick person.

In most cases people do not need sanitized laundry.  They just need clean clothes.  Many people in the US wear an item of clothing only once and then wash it.  People are washing clean clothes.  If clothing does not have visible stains, hanging it up and airing it out is all that is necessary before wearing it again.  Clothing worn when exercising is a different situation as our bodies sweat and detoxify while we exercise.  This clothing should never be worn numerous times as rewearing it can cause these toxins to be absorbed.

Sleep Hygiene

Sleep hygiene deals with all factors that may interfere with sleep.  It is a series of habits and activities that will improve ability to fall asleep and stay asleep.  It will increase the chances of getting better sleep, and can be of some help for virtually every type of sleep problem.

The bedroom is very important in sleep hygiene and combating sleep problems.  It should be clean, quiet, and at times an air cleaner may be helpful.  The bed should have a comfortable mattress and pillows, and both should be replaced whenever they are no longer comfortable.  Bedding should all be washable.  Clock watching, reading, and television in bed can occupy attention and prohibit sleep.  The only two activities for which the bed should be used are sleeping and sex.

Reduce all types of noise and dim light sources in the evening.  Sleep in total darkness and avoid exposure to a bright light if you have to get up.  Try to get sunlight in the mornings.  Keep the bedroom at a temperature comfortable for sleeping.  Allow enough time for sleep and keep a regular sleeping schedule, even on weekends.  Diet, exercise too close to bedtime, caffeine, and alcohol can all adversely affect sleep, as can smoking.  If you practice good sleep hygiene and still do not wake up feeling refreshed and alert more help is required.  See a physician for more help.

Is It Safe to Eat Moldy Food?

Foods inevitably mold and the question arises, “Is it safe to eat moldy food?”   Tossing large amounts of food can seem to be uneconomical and people hesitate to do it.  However in some cases eating moldy food can cause serious consequences.  There are certain rules that never change regarding the safety of eating moldy food.

If the food is hard, such as a brick of cheese or a carrot, the moldy section can be cut off (plus about one inch around it) and the food safely eaten.  Small mold spots can be trimmed off of firm vegetables.  To avoid spreading the mold, care must be exercised to keep the knife out of the moldy areas. Soft foods should be thrown away when mold is spotted.  The “roots” of mold can permeate soft foods, contaminating areas that appear to be mold free.  Molds also release toxins (mycotoxins) that can be present in the food.  Foods with high moisture content, left-over meats and casseroles, yogurt, jams and jellies, soft fruits and vegetables, bread and baked goods, peanut butter, legumes, and nuts must all be discarded if moldy.  Soft cheeses must be discarded, but cheeses such as Brie and Camembert should be discarded only if they contain mold that is not a part of the manufacturing process. If you have fruit that is about to mold or spoil, toss it in the freezer and blend it later to make smoothies. 

Moldy food should be placed in a paper or plastic bag before it is discarded.  Do not attempt to smell moldy food to see if it has spoiled.  This can introduce mold spores into your respiratory tract.  You may also have to discard food that possibly touched the moldy area as molds can spread quickly, particularly in produce.  Proper food storage will help prevent food spoilage. 

Diet Drinks May Not Be Wonderful

Many people believe that drinking diet soda will allow them to “have their cake and eat it too” and control their weight.  Research has repeatedly shown that artificially sweetened no- or low- calorie drinks and other diet foods actually stimulate appetite, increase cravings for carbohydrates, and stimulate fat storage and weight gain. In fact diet soda drinkers suffer from the same health problems as those who drink regular soda.  These health problems include excessive weight gain, type 2 diabetes, cardiovascular disease, and stroke.

Artificial sweeteners trigger enhanced activity in the pleasure centers of the brain, yet provide less satisfaction.  The brain craves more of it because there is no satisfaction on a cellular level by the sugar imposter.  This can contribute to overeating and weight gain as well as an addiction to artificial sweeteners.  Recent studies show that older women who drink at least two diet drinks a day are more likely to have a heart attack, stroke, or other cardiovascular issue. The reason for this is unclear, but it is possible that there are feedback mechanisms that are disrupted.

Terpenes/ Terpenoids

Terpenes and terpenoids are a large class of organic compounds found mainly in plants.  The only difference between them is that terpenes contain only carbon and hydrogen, while terpenoids also contain oxygen.  They are in all parts of a plant, including the leaves, stems, flowers, and pollen.  They occur in the essential oils of plants obtained by steam distilling plants.  They are responsible for odors (fragrances) and colors of many plants.  Turpentine is a terpene, and the distinctive odor of juniper and piñon trees is caused by terpenes.  Terpenes also occur in animals and are building blocks within nearly every living creature.  Steroids are produced from terpenoid precursors. 

People who are chemically sensitive are often sensitive to terpenes.  They may develop symptoms and problems from fragrances associated with many different products, including essential oils. Terpenes are encountered in many places and are natural flavor additives for food; fragrance elements in perfumes; and have traditional and alternative medicinal uses.  They are additives in many commercial products and may play a large role in pollen allergy.  All plants contain terpenes and their levels go up about a month before the plant pollinates.  People frequently have symptoms to both the terpenes and the pollen.