Vitamin D is necessary in order to absorb Calcium from your diet.  Your skin can make some Vitamin D from the Mid-day Sun, but only in the “summer”.  The sun is high enough above the horizon at mid-day only 5 months of the year in Iowa.  Over half of Iowans are low on Vitamin D as summer ends in September.  7 out of 8 Iowans are low by mid April when we can first get a few minutes a day of Vitamin D.  That’s the Good News.

The Bad News is that Sun Block blocks Vitamin D production in skin.  You need to risk Sunburn and Skin Cancer “naturally” if you want to make your Vitamin D “naturally”.  Plus you need to expose enough skin (determined by your age and personal genetics) to make enough Vitamin D.

Foods naturally high in Vitamin D3 include “yummy” Seal Blubber and Cod Liver Oil.  Most Fish Oil does not have much D3.  Vitamin D2 from plants (like mushrooms) is much less long lasting than  D3, so we are talking pounds of mushrooms daily.

Your easiest and safest move is to take extra Vitamin D3.  The amount of D3 in your multiple vitamins and minerals, calcium supplements, and milk combined are very rarely enough.  Most of us need 2,000 to 5000 units of additional D3 daily.

Test for 25-hydroxy Vitamin D Level to tell if you are taking enough to get between 40 and 80 ng/ml in your blood.

Help to Take Control Naturally by getting enough Vitamin D.

Jay Ginther, MD

Super Bird Party

February 5, 2017 @ 4:09 pm
posted by Dr Ginther

The sun is bright, air crisp and clear, sky blue, remnants of snow cover most of the lawn.  It’s Super Bird Party time today at the bird feeders.

Goldfinches still in winter plumage, chickadees, house finches, juncos, white breasted nuthatches, downy, hairy, and red-breasted woodpeckers, cardinals, blue jays, and occasional house sparrows.

Take time to enjoy the world around you.  Live in the “Blue Zones”.

Jay Ginther, MD

Calcium is responsible for the stiffness and strength in bones. Calcium is what we measure when we measure Bone Mineral Density. Without sufficient calcium intake you cannot have strong bones.

Most people can absorb 500-600 mg Calcium at a time, if taken with food containing Protein.  This only works if your Vitamin D level is high enough.

You need to consume 400-500 mg  in each of 3 meals to  reliably get 1200-1500 mg every day. This is necessary because most people  will pee and poop and sweat out at least 1000 mg of calcium daily.

Calcium is best absorbed when eaten in foods.

You can Take Control Naturally with diet alone.

Milk, Cheese, and Yogurt are all high in Calcium, but amounts can vary.  Check the label to see how many ounces are needed to make at least 200 mg.  (Check “serving size” and remember that “20%” is 200 mg when dealing with calcium.)

Some vegetables are high in Calcium.  One cup of cooked Collards, Black-eyed Peas, or 1.25 cups cooked or finely chopped Kale or Okra each have 200 mg.  4 cups of chopped Broccoli is 200 mg.  Of course you can eat these raw, if you prefer.

If you do not get enough calcium in your diet alone, Calcium Supplements are needed.

Jay Ginther, MD

True in the 1960’s – even more true today.  We expect to live into our 80’ and 90’s.  We expect to enjoy those extra years.  We can, with a little planning and action NOW.

If YOU don’t take care of your body, where ARE you going to live?  That is the real question.  Women start to rapidly lose bone at Menopause.  This is totally natural and used to be unavoidable.  Without action on your part, you could develop Clinical Osteoporosis and Fractures and wind up in a nursing home.  You can avoid these complications of natural aging.

Cedar Valley Bone Health Institute of Iowa offers a Complete Bone Health Evaluation.  DXA, VFA, specific blood tests not usually done in annual check-ups, full history, an examination and full consultation usually take 30 minutes focused on bone health alone.  We can Prevent Osteoporosis if we start early enough.  Prevention is far better than treatment, and ideally should start decades before menopause.

You must be prepared to Take Control of those issues you can control:  Calcium, Vitamin D, Protein, Vitamins & Minerals, and Exercises for Balance, Strengthening and Posture.  Everyone should do these Natural measures for best results, whether taking Osteoporosis Medications or not.  For younger persons and for some individuals over 50, they are enough all by themselves.

More next time about how YOU can Take Control of your future.

Jay Ginther, MD