Archive for the ‘Nutrition’ Category
I was out at high noon (about 1:12 CDT) today, and may have made some Vitamin D in my exposed skin. We had beautifully clear skies with cool, dry air and lots of sunshine. I did not use sun-block for the few minutes of skin cancer risk. Unfortunately, it was also only a few minutes of Vitamin D opportunity.
Ultraviolet light is attenuated and eventually blocked by the atmosphere. The lower the sun is on the horizon, the less UV light gets through. In Waterloo, IA we are entering the 7 months of the year when the sun is too low on the horizon. We do not get enough UV to produce any Vitamin D.
Less than half of Iowans, who do not take substantial Vitamin D3 supplements, have sufficient Vitamin D levels in September. By early April, that is less than 15%.
Mothers give a lot to their children – even their bones! That is a hidden sacrifice, and a great gift. That is why it is important to maximize your Bone Health before becoming pregnant. During pregnancy and nursing, the baby comes first.
Pregnant and nursing Moms literally eat for two. The baby gets first priority for Calcium, Protein, Vitamins and Minerals. If the mother does not eat enough for both, she suffers. If the mother is already deficient, both suffer.
Most people know that a diet high in Sodium puts them at increased risk for high blood pressure, heart attack and stroke (brain attack). Very few people realize that a diet high in Sodium puts them at increased risk for Osteoporosis and Fracture (Bone Attack). How can this be?
The exact same molecule controls both Sodium and Calcium in the kidney. This means that you cannot pee out excess Sodium without also peeing out needed Calcium. If you take in more Sodium than the 1500 mg you need daily, you need to take in extra Calcium to make up for the Calcium you pee out along with the extra Sodium. Or you could cut down on Sodium. That is not easy.
Last time we discussed the disabilities caused by “humpback” kyphosis.
A major factor in “humpback” is weak back muscles. Upright posture decreases the strain of gravity pulling you forward. Strong back muscles maintain upright posture. A great exercise is to lie on your stomach and then lift your chest and thighs off the floor (or firm mattress). Do this several times a day.
Far more important is workplace posture. Too many of us slouch forward because our computer screens are below eye level. Adjust your work station so that you are comfortable sitting upright, looking straight ahead. If you are reading from a book or paper, use a slanted stand to bring your work to you. Don’t be a pretzel trying to bring yourself to your work.