Archive for the ‘Nutrition’ Category

Vitamin D From The Sun

December 21, 2014 @ 3:17 pm
posted by Dr Ginther

Today we are just over 100 days away from the next Natural Vitamin D3 from the sun in Iowa.

Today, Sunday the 21st of December is the Winter Solstace of 2014 in North America.  The sun is the lowest on the horizon.  That means sunlight today has to travel through the greatest amount of earth’s atmosphere to get to us.

Today, the earth’s atmosphere completely protects us from Sunburn and Skin Cancer by blocking the sun’s UV rays.  This is good.

Today, the earth’s atmosphere completely protects us from Vitamin D3 by blocking the sun’s UV rays.  This is not so good.

Our next Natural Vitamin D opportunity will come at mid-day (a little after 1 PM in Waterloo, Iowa) in early April.  Until then you need to get your Vitamin D from foods or supplements.  Vitamin D3 tablets, capsules, gel caps or drops all can work.  So can tablespoons of Cod Liver Oil or several pounds of Mushrooms daily.

Test for your 25-hydroxy Vitamin D level to determine if you are getting enough.  Almost everyone is too low at 20 ng/ml and almost everyone has enough above 40 ng/ml.  I aim for between 40 and 80 for optimal bone health for myself and for my patients.

It is Winter.  Do you know where your Vitamin D is coming from?

Take Control of your health by finding out.

Jay Ginther, MD

Protein!!!!!

December 12, 2014 @ 10:31 pm
posted by Dr Ginther

Two weeks after Turkey Coma at Thanksgiving dinner, we think we get plenty of protein.  We do occasionally.  Most of us do not get enough protein on a daily basis.  The latest recommendation is one gram of protein daily for every kilogram of body weight.  That works out to a lot more than I thought.  See our Protein Chart.

Vegans have a real challenge eating enough protein in nuts, beans, garbanzos, lentils, and soy.  Most traditional Vegetarians add yogurt, cheese, and milk, which are all good sources of protein.  Some add shellfish and crustaceans.

Protein is the main component of much of our body, including Muscle and Bone.  Over 90% of Muscle.  Over 80% of Bone.  Therefore, enough Protein is necessary for Fracture Prevention.

“But, I Don’t Want To Get Fat”

November 30, 2014 @ 9:59 pm
posted by Dr Ginther

“But, I don’t want to get fat” was the constant refrain of a patient who consistantly lost weight, lost muscle mass, and fractured again.  Despite urging bordering on harassment, from her friends, she avoided meats and other proteins, most vegetables, fiber, and starches.  She often found room for desserts.

Her muscles were so weak that she had trouble rising from a chair.  Her walk had become a slow shuffle.  Her skin became tissue-paper thin.  Her Body Mass Index (BMI) had fallen far into the danger zone of below 19.  It is possible to be Too Thin.  Persons with a BMI below 19 are at increased Fracture Risk, and increased Risk of Death From All Causes.

Calcium in Foods 2014

November 6, 2014 @ 11:47 pm
posted by Dr Ginther

We can get ALL of our Calcium from foods.  We need 1200-1500 mg daily, especially if we have not been getting that much for years.  Most of us have not been getting enough Calcium – or our Vitamin D levels have been too low to absorb all we cansume.

Your body can absorb only 500-600 mg of Calcium at each meal.  Therefore you must spread out your calcium over 3 meals a day.  Do NOT exceed 2,000 mg Calcium daily.  Too much Calcium can be bad for kidneys or heart.

Chart of common foods high in Calcium in mg (adapted from the USDA website):