As I write my blog this week I want to remind myself as I do every day, that each day is a gift, and I must live each day with love and wisdom... I and our staff want to thank you all for the honor of being your Family Physicians. You are wonderful and so very special in all your unique ways, and I believe in, pray for, and love you!.. . I also encourage you all to aerobically exercise at least 5 times a week for 1/2 hour - make it a priority and it will so benefit you in all aspects of your health and life (and it is my time also to think and pray).
The Vital Importance of Vitamin D
Increasingly over the past 2 years, research has shown that Vitamin D is likely the most important supplement. The U.S. Center for Disease Prevention estimates at least 60% of Americans are severely deficient in Vitamin D, and the number is significantly higher in the states in the upper half of our country. I have been checking Vitamin D levels at most of my physicals with my patients starting this year, and have found well over 90% are deficient!
New research suggests that this vitamin, known for helping to build strong bones, protects against and helps a wide variety of diseases, including cancers (including colon, prostate, and breast), asthma, diabetes, stroke, cardiovascular disease, multiple sclerosis, rheumatoid arthritis, macular degeneration, periodontal disease, mental illness, chronic pain, arthritis, other autoimmune disorders, and even boost longevity.
This sounds surprising for a mere vitamin, but Vitamin D is different. It is actually a steroid hormone that relays chemical messages throughout the body. It is involved in the maintenance of over 200 human genes.
Here are some recent findings in Vitamin D research. Men lacking in Vitamin D have more than double the risk of heart attack. In a four year study, women who took at least 1100 IU/day had a 60% reduction in breast cancer risk. Another study showed an 8% reduction in mortality among those taking Vitamin D supplements for three years. A Harvard study in 2007 found a connection between low levels of Vitamin D and prostate cancer. Another study showed a 75% reduction in risk for diabetes among those with the highest levels of Vitamin D. A study of women showed a 40% lower risk of multiple sclerosis in those who took at least 400 IU/day. Another newly published article studying teenagers found that teens with low levels of Vitamin D are more than twice as likely to have high blood pressure and diabetes, and four times more likely to have metabolic syndrome = consisting of hypertension, diabetes, obesity, and hypercholesterolemia.
How then can we and our children get enough Vitamin D? The strongest source by far is the UVB rays of the sun. Sitting outside without suncreeen for 20 minutes can give you more Vitamin D than 200 glasses of milk (and to get adequate levels of Vitamin D, this should be done a couple times a week, or 5 – 7 minutes in a tanning bed). However, this does increase your risk of skin cancer and is impossible much of the year in our climate. It is difficult to get adequate Vitamin D through food. Egg yolks, liver, salmon, mackerel, and tuna have it naturally, and each 8 oz glass of fortified milk has 100 IU.
The best way to insure an adequate amount of Vitamin D is through taking a Vitamin D-3 supplement. Experts disagree on the exact daily amount we should take, ranging from 1000 IU – 5000 IU (and even up to 10,000 IU in some cases) a day. Without checking blood levels, I recommend 1000 – 2000 IU/day for age twelve and older. Please call me if you want a blood level checked (and I will also check a calcium level), then I can see you back in 2 – 3 weeks to discuss your level of need (it takes 1-3 weeks to get the blood test back). The AAP just increased their recommendation for children of at least 400 IU/day. Many of the adults I have been checking levels on need 5000 IU/day. Our Vitamin D-3 is well absorbed and nicely very inexpensive – the 1000 IU vegetarian capsules are $16 for 6 months, and the 5000 IU capsules are $20 for 6 months. As I and experts agree, you need to purchase your supplements from a qualified physician, chiropractor, or health food store (most supplements at the drug and discount stores are very poor quality and not well absorbed or utilized in our body – soon you will be able to view my and Dr. Zimmer’s article on how to pick out vitamins and supplements on our website).
I recommend for everyone, in order of importance, to take Vitamin D for the reasons above, Omega 3 fatty acids (fish or flaxseed oil, unless you eat fish several times a week and a lot of nuts) for your heart-brain-joint health, Calcium (our calapatite with MCHC or calcium citrate) for women and children and anyone at risk of osteoporosis, a good Multivitamin for trace minerals and energy (1 – 2/day of our alphabase), and B complex and Vitamin C for antioxidants (and B for cardiovascular protection, nerve function, blood count, and even hot flashes), and 81 mg Aspirin for people with risk factors for heart disease and those over age 60 (unless aspirin is contraindicated for you).
This sounds surprising for a mere vitamin, but Vitamin D is different. It is actually a steroid hormone that relays chemical messages throughout the body. It is involved in the maintenance of over 200 human genes.
Here are some recent findings in Vitamin D research. Men lacking in Vitamin D have more than double the risk of heart attack. In a four year study, women who took at least 1100 IU/day had a 60% reduction in breast cancer risk. Another study showed an 8% reduction in mortality among those taking Vitamin D supplements for three years. A Harvard study in 2007 found a connection between low levels of Vitamin D and prostate cancer. Another study showed a 75% reduction in risk for diabetes among those with the highest levels of Vitamin D. A study of women showed a 40% lower risk of multiple sclerosis in those who took at least 400 IU/day. Another newly published article studying teenagers found that teens with low levels of Vitamin D are more than twice as likely to have high blood pressure and diabetes, and four times more likely to have metabolic syndrome = consisting of hypertension, diabetes, obesity, and hypercholesterolemia.
How then can we and our children get enough Vitamin D? The strongest source by far is the UVB rays of the sun. Sitting outside without suncreeen for 20 minutes can give you more Vitamin D than 200 glasses of milk (and to get adequate levels of Vitamin D, this should be done a couple times a week, or 5 – 7 minutes in a tanning bed). However, this does increase your risk of skin cancer and is impossible much of the year in our climate. It is difficult to get adequate Vitamin D through food. Egg yolks, liver, salmon, mackerel, and tuna have it naturally, and each 8 oz glass of fortified milk has 100 IU.
The best way to insure an adequate amount of Vitamin D is through taking a Vitamin D-3 supplement. Experts disagree on the exact daily amount we should take, ranging from 1000 IU – 5000 IU (and even up to 10,000 IU in some cases) a day. Without checking blood levels, I recommend 1000 – 2000 IU/day for age twelve and older. Please call me if you want a blood level checked (and I will also check a calcium level), then I can see you back in 2 – 3 weeks to discuss your level of need (it takes 1-3 weeks to get the blood test back). The AAP just increased their recommendation for children of at least 400 IU/day. Many of the adults I have been checking levels on need 5000 IU/day. Our Vitamin D-3 is well absorbed and nicely very inexpensive – the 1000 IU vegetarian capsules are $16 for 6 months, and the 5000 IU capsules are $20 for 6 months. As I and experts agree, you need to purchase your supplements from a qualified physician, chiropractor, or health food store (most supplements at the drug and discount stores are very poor quality and not well absorbed or utilized in our body – soon you will be able to view my and Dr. Zimmer’s article on how to pick out vitamins and supplements on our website).
I recommend for everyone, in order of importance, to take Vitamin D for the reasons above, Omega 3 fatty acids (fish or flaxseed oil, unless you eat fish several times a week and a lot of nuts) for your heart-brain-joint health, Calcium (our calapatite with MCHC or calcium citrate) for women and children and anyone at risk of osteoporosis, a good Multivitamin for trace minerals and energy (1 – 2/day of our alphabase), and B complex and Vitamin C for antioxidants (and B for cardiovascular protection, nerve function, blood count, and even hot flashes), and 81 mg Aspirin for people with risk factors for heart disease and those over age 60 (unless aspirin is contraindicated for you).
General:
A patient this week asked me to include tips for stress reduction (she said her tip for not overeating is to have oatmeal in the am, rather than skipping beakfast).
1. Change your perspective. Instead of feeling stressed, feel blessed. Be glad you have bills to pay, a home where they can arrive to, and a body that can get up and work to pay them. Begin each day with a grateful heart and see your “to do” list as a “glad to do” list.
2. Remain calm at work by: finding the right picture(s) to keep at your work area, adding a living thing/plant, holding a meaningful souvenir.
3. Layoff survivor managing post downsizing stress – maintain a positive attitude and friendships at work, recognize there are only so many variables you can control, acknowledge your fear about the future and look to your faith, focus on your prime objectives at work and how to best achieve them, and prepare yourself for the worst – hone your resume and do not make any big purchases.
Faith and Family
My church and minister Aaron Brockett this month are doing a 4 week sermon series on how would you live your life if you knew you had 1 month to live (can access at http://www.tpcc.org/ and free download from itunes). Our days and seconds are numbered as in Psalm 90:12, so we need to focus on our living with wisdom, clarity, and intention (not to focus morbidly on death).
A patient this week asked me to include tips for stress reduction (she said her tip for not overeating is to have oatmeal in the am, rather than skipping beakfast).
1. Change your perspective. Instead of feeling stressed, feel blessed. Be glad you have bills to pay, a home where they can arrive to, and a body that can get up and work to pay them. Begin each day with a grateful heart and see your “to do” list as a “glad to do” list.
2. Remain calm at work by: finding the right picture(s) to keep at your work area, adding a living thing/plant, holding a meaningful souvenir.
3. Layoff survivor managing post downsizing stress – maintain a positive attitude and friendships at work, recognize there are only so many variables you can control, acknowledge your fear about the future and look to your faith, focus on your prime objectives at work and how to best achieve them, and prepare yourself for the worst – hone your resume and do not make any big purchases.
Faith and Family
My church and minister Aaron Brockett this month are doing a 4 week sermon series on how would you live your life if you knew you had 1 month to live (can access at http://www.tpcc.org/ and free download from itunes). Our days and seconds are numbered as in Psalm 90:12, so we need to focus on our living with wisdom, clarity, and intention (not to focus morbidly on death).
If you only had one month to live, would you live differently? What would you change? What would you stop doing or start doing? What is paralyzing you or holding you back? What are you doing right now that requires faith? What consumes most of your time and thoughts during the day? What are you clinging to right now that you have to let go to move forward into God’s great purpose for your life?
If we knew we only had 1 month more to live, then I am certain we all would live more passionately and not just sit around. This is a reminder to be more intentional with how we live and recognize life’s brevity. We would review our relationship with God and others to see if we are at peace, or are there people and problems and situations that are nagging and undone? Someday becomes today to take action. Agape love is the most potent, all-encompassing, and committed, and is undeserved, unchanging, and unconditional. It is not dependent upon how the other person treats you. It is risky and painful but with the greatest reward and power to change us. God has this for each of us, and hopefully we are working upon our hearts to have this for our spouses, children, family, and many others. Is there someone we need to love more completely? Do I choose to live and love completely or incompletely? Often there is no time for terms or conditions, and we just need to forgive for ourselves and reconcile. Love is a decision we make, not a feeling. Agape love must pass onto others.
Aaron covered in the first two weeks living passionately and loving completely. Especially last Sunday and every day, I take time to consider how I spend my day, knowing that I have finite time. Last Sunday it meant to take some time to play dress-up with my 8 year old and invite my 20 year old over for our family dinner. Today it means writing this blog, playing a little outside with my children, and caring for my husband who got a concussion riding his bike yesterday. I praise God for bike helmets and answering my prayers for his safety before he started to ride yesterday! He would have been brain dead if it weren’t for his helmet. He was hit by a hard gust of wind and thrown off his bike onto his head. His bike helmet is broken apart…
Child care Tip:
WEAR YOUR BIKE HELMET AT ALL TIMES!!!
This week find out something about each of your children that you did not know. We really need to know who are children are and God’s unique giftedness for them.
Marriage Tip:
At the end of each day talk/arrange a time and place to connect about your days and with each other (this time together connecting may only be for a few minutes or a long time)- ? on the couch holding hands ? laying in bed. Do not assume it will happen, but intentionally plan for it. It is vital in maintaining a healthy relationship and growing together. My husband Bruce and I forgot to do that last Tuesday and felt so disconnected – we both had other assumptions about when we were going to connect and go to bed and then were frustrated.
May God fully bless you and your family! You are so special!
Dr. Lisa
If we knew we only had 1 month more to live, then I am certain we all would live more passionately and not just sit around. This is a reminder to be more intentional with how we live and recognize life’s brevity. We would review our relationship with God and others to see if we are at peace, or are there people and problems and situations that are nagging and undone? Someday becomes today to take action. Agape love is the most potent, all-encompassing, and committed, and is undeserved, unchanging, and unconditional. It is not dependent upon how the other person treats you. It is risky and painful but with the greatest reward and power to change us. God has this for each of us, and hopefully we are working upon our hearts to have this for our spouses, children, family, and many others. Is there someone we need to love more completely? Do I choose to live and love completely or incompletely? Often there is no time for terms or conditions, and we just need to forgive for ourselves and reconcile. Love is a decision we make, not a feeling. Agape love must pass onto others.
Aaron covered in the first two weeks living passionately and loving completely. Especially last Sunday and every day, I take time to consider how I spend my day, knowing that I have finite time. Last Sunday it meant to take some time to play dress-up with my 8 year old and invite my 20 year old over for our family dinner. Today it means writing this blog, playing a little outside with my children, and caring for my husband who got a concussion riding his bike yesterday. I praise God for bike helmets and answering my prayers for his safety before he started to ride yesterday! He would have been brain dead if it weren’t for his helmet. He was hit by a hard gust of wind and thrown off his bike onto his head. His bike helmet is broken apart…
Child care Tip:
WEAR YOUR BIKE HELMET AT ALL TIMES!!!
This week find out something about each of your children that you did not know. We really need to know who are children are and God’s unique giftedness for them.
Marriage Tip:
At the end of each day talk/arrange a time and place to connect about your days and with each other (this time together connecting may only be for a few minutes or a long time)- ? on the couch holding hands ? laying in bed. Do not assume it will happen, but intentionally plan for it. It is vital in maintaining a healthy relationship and growing together. My husband Bruce and I forgot to do that last Tuesday and felt so disconnected – we both had other assumptions about when we were going to connect and go to bed and then were frustrated.
May God fully bless you and your family! You are so special!
Dr. Lisa
