Kare about Health

Vitamin D has been getting lot of press lately. It seems that deficiency in this vitamin can cause more problems than just rickets. Vitamin D is one of the oldest hormones, having been produced by life forms for over 750 million years. Phytoplankton, zooplankton, and most plants and animals that are exposed to sunlight have the capacity to make vitamin D. In humans, vitamin D is critically important for the development, growth, and maintenance of a healthy body, from birth until death. To give you an idea of how the sun helps us in this regard, a light-skinned person will synthesize 20,000 IU of vitamin D in 20 minutes sunbathing on a tropical beach, at which point vitamin D synthesis shuts down for the day (it takes a dark-skinned person 6 to 10 times longer to make this amount). Also to give you an idea of how far off the Recommended Daily Allowances (RDAs) are; recommended doses are from 200-600 IU depending on age. Intake reference values for vitamin D and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of The National Academies (formerly National Academy of Sciences). In 2008, the American Academy of Pediatrics (AAP) issued recommended intakes for vitamin D that exceed those of FNB. The FNB established an expert committee in 2008 to review the DRIs for vitamin D (and calcium). The current DRIs for this nutrient were established in 1997, and since that time substantial new research has been published to justify a reevaluation of adequate vitamin D intakes for healthy populations. Determinations of DRIs are based on indicators of adequacy or hazard; dose-response curves; health outcomes; life-stage groups; and relations between intakes, biomarkers, and outcomes. For vitamin D, the FNB committee will focus on (1) effects of circulating concentrations of 25(OH)D on health outcomes, (2) effects of vitamin D intakes on circulating 25(OH)D and on health outcomes, and (3) levels of intake associated with adverse effects [21]. The FNB expects to issue its report, updating as appropriate the DRIs for vitamin D and calcium, by May 2010.

Very few foods in nature contain vitamin D. The flesh of fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3 (cholecalciferol) and its metabolite 25(OH)D3]. Some mushrooms provide vitamin D2 (ergocalciferol) in variable amounts. Mushrooms with enhanced levels of vitamin D2 from being exposed to ultraviolet light under controlled conditions are also available. Fortified foods provide most of the vitamin D in the American diet.

A growing body of evidence suggests that Vitamin D deficiency is involved in a multitude of diseases and syndromes. From Alzheimer’s to autoimmune diseases, cancer and even the flu, it seems there is a connection with Vitamin D levels. There is good evidence that Vitamin D deficiency is a causal factor in some 15 different common cancers. (NEJM 2007;357:266–81.)

When scientists at the Australian Institute of Sport recently decided to check the Vitamin D status of some of that country’s elite female gymnasts, their findings were fairly alarming. Of the 18 gymnasts tested, 15 had levels that were “below current recommended guidelines for optimal bone health, the study’s authors report. Six of these had Vitamin D levels that would qualify as medically deficient. Unlike other nutrients, Vitamin D can be obtained by exposure to ultraviolet radiation from sunlight, as well as through foods or supplements. Of course, female gymnasts are not known for the quality or quantity of their diets, or for getting outside much.

But in another study presented at a conference earlier this year, researchers found that many of a group of distance runners also had poor Vitamin D status. Forty percent of the runners, who trained outdoors in sunny Baton Rouge, Louisiana, had insufficient Vitamin D. “It was something of a surprise,” says D. Enette Larson-Meyer, an assistant professor in the Department of Family and Consumer Sciences at the University of Wyoming and one of the authors of the study.

Vitamin D once was thought to be primarily involved in bone development. But a growing body of research suggests that it’s vital in multiple different bodily functions, including allowing body cells to utilize calcium (which is essential for cell metabolism), muscle fibers to develop and grow normally, and the immune system to function properly. Almost every cell in the body seems to have receptors for Vitamin D. “It can up-regulate and down-regulate hundreds, maybe even thousands of genes,” Larson-Meyer says. “We’re only at the start of understanding how important it is.”

But many of us, it seems, no matter how active and diligent we are about health, don’t get enough Vitamin D. Nowadays, many people aren’t going outside very much, and most of us apply sunscreen and take other precautions when we do. The Baton Rouge runners, for instance, most likely “ran early in the morning or late in the day,” Larson-Meyer says, reducing their chances of heat stroke or sunburn, but also reducing their exposure to sunlight.

Meanwhile, as suggested above, dietary sources of Vitamin D are meager. Cod-liver oil provides a whopping dose. But a glass of fortified milk provides a fraction of what scientists now think we need per day.  A major study published online in the journal Pediatrics last year concluded that more than 60 percent of American children, or almost 51 million kids, have “insufficient” levels of Vitamin D and another 9 percent, or 7.6 million children, are clinically “deficient,” a serious condition. Cases of childhood rickets, a bone disease caused by lack of Vitamin D, have been rising in the U.S. in recent years.

Although few studies have looked closely at the issue of Vitamin D and athletic performance, those that have are suggestive. A series of strange and evocative studies undertaken decades ago in Russia and Germany, for instance, suggest that the Eastern Bloc nations may have depended in part on sunlamps and Vitamin D to produce their preternaturally well-muscled and world-beating athletes. In one of the studies, four Russian sprinters were doused with artificial, ultraviolet light. Another group wasn’t. Both trained identically for the 100-meter dash. The control group lowered their sprint times by 1.7 percent. The radiated runners, in comparison, improved by an impressive 7.4 percent.

How much is safe?

So, maybe this is one area where supplements may be in order, but how much to take? “1,000 IU a day and much more for people who are deficient” is probably close to ideal, Larson-Meyer says. This, by the way, is about double the current

recommended daily allowance. Most experts anticipate that this allowance will be revised upward soon. “Well adults and adolescents should take 5,000 IU per day. Two months later have a 25-hydroxyvitamin D blood test, either through ZRT (see below*) or your doctor”, says John Jacob Cannell MD Executive Director, Vitamin D Council.

“National recommendations from the Food and Nutrition Board are 400 to 600 International Units (IU) a day,” Neil Binkley, MD, an Associate Professor in Geriatrics and Endocrinology at the University of Wisconsin said. “That’s simply not enough. Experts recommend somewhere between 1500 to 2600 IU daily. It’s considered a very safe vitamin. One would need daily doses of 40,000 IU or higher before seeing negative side effects.”

Vitamin D is essential for bone health, but Binkley discussed its role in improving muscle function. “One of the primary killers among older adults is falls,” Binkley said. “A sufficient amount of Vitamin D not only enhances bone strength but also improves muscle function thereby reducing the risk of fractures.”

Vitamin D receptors have been discovered in many tissues throughout the body. “There’s a lot that is unknown about vitamin D right now,” Dr. Binkley said. “But there is one certainty – its importance is widespread.” The ubiquitous effects of the “sunshine vitamin” are demonstrated by research studies associating lower circulating vitamin D levels with cancer, type 1 diabetes and cardiovascular disease.

No matter what the experts are saying, the current recommendation seems to be a far cry from what is ideal. Consult with your doctor before beginning supplements. Overdoses of Vitamin D are rare, but can occur.

Flu prevention?

Another side to this that has been getting not nearly enough press is that Vitamin D levels in the blood fall to their lowest point during flu seasons. Unable to be protected by the body’s own antibiotics (antimicrobial peptides) that this gene-expresser engineers, a person with a low vitamin D blood level is more vulnerable to contracting colds, influenza, and other respiratory infections, says Dr. Donald W. Miller, a cardiac surgeon and Professor of Surgery at the University of Washington in Seattle, and former head of cardiac surgery at the VA hospital in Seattle. (His web site is www.donaldmiller.com). There seems to be an interesting correlation between Vitamin D levels and immunity.Why is flu season when sunshine is at it’s lowest level in both hemispheres? Something that scientists are finally zooming in on.

Other things you can do to prevent the flu, according to Dr. Miller: “Avoid sugar. It suppresses immunity. Avoid Omega-6 vegetable oils (corn, safflower, sunflower, peanut, canola, and soybean oil). Americans consume 50 times more of these oils than are necessary for good health. In this amount they are powerful immune suppressants. Take a well-balanced multivitamin/mineral capsule on a daily basis. Eat garlic. Manage stress. Exercise. Get enough rest. And wash your hands. Viruses spread most often from touching contaminated objects, like doorknobs, phones, shared computer keyboards, and shaking hands.”  Hmmm… flu protection in a vitamin? So much safer and cheaper than flu shots, yes?

What can you do?

Get tested for your Vitamin D levels. The only blood test that can diagnose vitamin D deficiency is a 25-hydroxyvitamin D. Dr. Cannell, Dr. Miller, and others (including my MD colleagues at Canyon Ranch) agree that levels should be above 50 ng/ml year-round. Your doctor may try to tell you that anything above 30ng/ml is normal. But it seems that “normal” is not ideal. It can take 2-3 months for the right amount of supplementation to show up in the blood levels, so leave enough time before being re-tested.

* The Vitamin D Council has partnered with ZRT Labs to make a discounted take-home Vitamin D Test Kit that you can order on the Internet. A portion of the proceeds from the sale of each test will be donated to the Vitamin D Council by ZRT to help in their mission to end the worldwide epidemic of vitamin D deficiency. The tests will be available to order in either a quantity of one (1) or four (4). I checked the website today and the one-test kit was $65 and the 4-test kit $220. The 4 test kit is $10 less expensive per test. If you have insurance, you may just want to ask your doctor for a test. Make sure it tests for 25-hydroxyvitamin D.

So, the bottom-line (as I always like to give)… There seems to be balance and moderation in the amount of sunlight exposure (unprotected) that we need for our body to synthesize Vitamin D, and not to stimulate cancer cell growth. Gosh, that moderation thing just keeps showing up, over and over again!

How many of you have had your Vitamin D levels checked? Are (were) you deficient?  Do you care?

Sunshine and good health to all of you!

*** Remember… this is not meant to be a substitute for medical advice. Please discuss your individual situation with your doctor.

Quick question? Which would you rather do; walk or jog 6 miles a week or have sex 3-4 times a week? Not that you must choose! But they both can burn up to 600 Calories a week and allow you to lose 9 pounds of fat in a year! But I digress…

Sex is natural. Sex is beautiful. Sex is amazing. Sex is healing. All in the right context, of course. But, besides being one of life’s greatest pleasures and an important part of intimacy with a partner, a satisfying sex life also can enhance your health in numerous ways. Let’s see – sex can burn calories, relieve stress and help you fall asleep more easily, but these are just a few of the benefits. Let me indulge you in a few things to think about.

Hormonal therapy

Hormones are powerful chemicals. And sex is powerful in how it effects our hormones.

Regular sex encourages the flow of testosterone, which strengthens bones and muscles and helps transport DHEA. Every time you reach orgasm, the hormone DHEA (Dehydroepiandrosterone) increases in response to sexual excitement and orgasmic contraction. DHEA can boost your immune system, repair tissue, improve cognition, keep skin healthy, and even work as an antidepressant. Therefore, a health benefit of sex if you keep the orgasms coming (pun intended), is potentially a healthier, happier life.

Known for controlling the muscles of the uterus during childbirth, oxytocin has many other effects and may be the key to the benefits of sex. Oxytocin surges up to five times as high as its normal blood level during orgasm. Studies in animals have shown it is responsible for helping individuals forge strong emotional bonds. Released in the brain, oxytocin works in the blood, where it travels to tissues as distant as the uterus, as well as along nerve fibers, where it regulates body temperature, blood pressure, wound healing and even relief from pain.

Women who have intercourse at least once a week tend to have more regular menstrual cycles, more fertile basal body temperature patterns, and substantially higher levels of estrogen than those who are less sexually active, according to research by reproductive biologist Winnifred Cutler, Ph.D., founder of the Athena Institute for Women’s Wellness in Chester Springs, PA. Estrogen protects against heart disease. This is why after menopause the risk of heart disease in women starts to approach men’s risk. Also, Women who have regular weekly sex are more fertile and they age more slowly. When they reached menopause, they also had fewer menopausal symptoms, better bone density and better cardiovascular health! Wow! Go figure!

Improve Fitness

Heart-rates during sex can increase to anywhere from 100 beats per minute (bpm) to as much as 200 bpm depending on the session. Add this to your aerobic fitness routine! Calorie burn is estimated at anywhere from 80 to 200 Calories per session.   Hmmm… let’s see 100 Calories a session, three sessions a week, 15,600 Calories a year! That’s almost 5 pounds of fat lost or… you could burn off more than 28 Big Macs! Not that I’m suggesting that, of course! Just a thought!

Also, muscular contractions during intercourse work your pelvis, thighs, buttocks, arms neck, thorax…  you get the picture.

Control weight

We already talked about the calorie-burn. But since many of us eat for emotional reasons and use food to make up for other needs that aren’t met , it only makes sense that having sex could improve your chances of losing weight. Having sex can reduce your food cravings and help you shed pounds.

The key to losing weight is to find something other than food to satisfy your needs. Sex is one such activity that can work in more ways than one. It produces the same feel-good chemical in the brain as food does. Aside from that, anything that keeps your mind and hands busy will keep you out of the refrigerator.

Also eating healthy foods and exercising will increase your sex drive. Pair this with the fact that you are raising self-esteem because you are creating a stronger, slimmer you and you’ve got a win-win situation.

Sex and weight loss have another common link – stress. Sex reduces stress and stress-reduction is needed to lose weight. Sex also helps some people sleep better, which is also needed for weight loss.

Immunity check

Sex, practiced safely and in moderation, could help keep you from getting sick. YES! Research at Wilkes University in Wilkes-Barre, PA, found that college students who made love once or twice a week had substantially higher levels of immunoglobulin A—or IgA, the body’s first line of defense against colds and flu—compared with those who were either abstinent or had sex three or more times per week.  Hmmm.  I need to research what could be wrong with 10-16 times per week! Do we really have to practice moderation in ALL things?!

Ease Pain – Yes, NOW, honey, I have a headache!

Vaginal stimulation produces a strong pain-blocking effect,  due in part to the release of endorphins—brain chemicals with opioid-like properties.“Stimulation of a woman’s G-spot can elevate the pain threshold by over 100 percent with orgasm and over 80 percent with pleasurable stimulation,” notes Beverly Whipple, Ph.D., R.N., professor emerita at Rutgers, The State University of New Jersey, and co-author with Barry Komisaruk, Ph.D., and Carlos Beyer-Flores, Ph.D., of The Science of Orgasm.

Estrogen also increases which can decrease PMS or menopausal symptoms.

This means vaginal stimulation during a sexually satisfying session, could relieve a headache, menstrual cramps, arthritis pain, even chronic pain, for anywhere from several minutes up to 24 hours. Sorry to ruin your excuse, Ladies! Of course, the key words here are “sexually satisfying” session!

Anti-depressant

Endorphins, which were mentioned above, are released during sex and not only block pain, but improve mood as well.

Plus, in one interesting study in 2002, sexually active women whose partners did not use condoms had less depression than those who did use condoms. The theory here is that semen does contain several mood-altering hormones, including testosterone, oestrogen, follicle-stimulating hormone, luteinising hormone, prolactin and several different prostaglandins. Some of these have been detected in a women’s blood within hours of exposure to semen and may be absorbed by the female genital tract.  Hmmm… this is not a reason to not use condoms! Only those in safe and committed monogamous relationships should consider this, of course.

Disease prevention

Yes, we know unprotected sex can spread STD’s, but we are talking here about preventing some chronic diseases with safe sex.

In men, frequent ejaculations are not only linked with better sexual function as they age, but also to a decreased risk of prostate cancer. In one study, researchers at the National Cancer Institute found that men who reported 21 or more ejaculations per month had a 33 percent lower risk of developing prostate cancer over their lifetimes, compared to those ejaculating 4 to 7 times per month. “The authors suggest that periodically emptying out the prostate by ejaculating may get rid of potentially carcinogenic breakdown products from the sperm and the semen,” explains Dr. Komisaruk.

In a 2001 follow-up to the Queens University study in Belfast (where they tracked the mortality of over 1000 men over 10 years), men who reported the highest frequency of orgasm (more than three a week) were 50% less likely to die of heart disease or stroke.  Other studies (some rigorous, some less so) have reported a 50% lower death rate in men having sex at least a “few” time a week.

Chew, smell and hold it!

Some other interesting tidbits about sex include helping your teeth, improving your sense of smell and helping with bladder control!

Seminal fluid contains zinc, calcium and other minerals shown to retard tooth decay. I’ll leave it to your imagination the method of delivery. Also, sexual etiquette usually demands brushing before and after intimacy which promotes better hygiene!

The hormone prolactin surges during sex which acts on the stem cells in the brain which develop new neurons in the olfactory bulb of the brain! Amazing!

We all tend to do “Kegels” while having sex. Kegels are a term given to the act of contracting the pelvic floor muscles (as if you are trying to stop urination). Not only does this exercise help strengthen the pelvic muscles to help with bladder control, but also improves circulation in that area which improves sexual function. More on that in a later article!

Use it or Lose It

Sex therapists say sex acts on the principal of “use it or lose it.”

Studies show that men who have sex more frequently in a committed relationship, continue to have less erectile dysfunction as they age.

In postmenopausal women, frequent sex—three or more times per month—also may help prevent vaginal atrophy and dryness. One possible reason: Women who engage in regular sexual activity may have more natural estrogens circulating in their bodies, which can protect vaginal tissue. Estrogen also helps protect against heart disease.

Live Longer, Look and Act Younger

An active sex life may do a body and a marriage good over the years: Sexual satisfaction is closely linked with overall quality of life and increased sense of well-being, for both men and women, at any age.

An active sex life may help us live longer, too. Dr. David Weeks, a clinical neuropsychologist at Scotland’s Royal Edinburgh Hospital, conducted a study of 3,500 people ranging in age from 18 to 102. Dr.Weeks concluded that sex actually slows the aging process. Couples who had sex at least three times a week looked more than 10 years younger than the average adult who made love twice a week.

He found that a person’s genetic make-up was 25% responsible for youthful looks, with behaviour accounting for 75%.

In a study with a 10-year follow up, researchers at the University of Bristol in England examined the relationship between orgasm frequency and mortality among 918 men between the ages of 45 and 59 in South Wales. Conclusion: Mortality risk was 50 percent lower over a 10-year period of time among men who had frequent orgasms (two or more per week) than among those who had less than one a month.

Sexual therapists remind us that feeling secure in a relationship leads to feeling happier, which could lead to greater health–and a younger look. In fact, these studies indicate that intimacy plays a key role in the health benefits of sex. A promiscuous sexual relationship may actually produce an opposite effect by introducing a sense of anxiety and fear.

In spite of all these health benefits and the sheer pleasure of the act, Americans may still need help. At least one-third of American couples report “inhibited sexual desire,” according to The Masters and Johnson Institute.

Stress reduction

In today’s stressful society, it has become a little more difficult to engage in intimate sexuality as often, but as long as you persistently make the effort, you’ll realize that it’s always worth it.

The health benefits of sex will make you feel wonderful within and without and you will gradually notice that the more sex you have, the more bounce you will have in each step. Happiness isn’t sex itself, but sex does ultimately play a role in human happiness

Sexual satisfaction is closely linked with overall quality of life and increased sense of well-being, for both men and women, at any age.

Bottom line: Sex is good for you! Combine that with exercise and a healthy diet and you will be a happy, healthy dynamo! Awesome! Just one more reason to stop working so hard and get out there and find someone to come home to! Or just come home with intimacy in mind more often!  Safety first, of course.

The information provided is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.