Archive for the ‘Nutrition’ Category
Many patients are taking Vitamin and Mineral Supplements for specific parts of their body. Eyes are the most common body part. Magnesium is the most common extra mineral. Often the dose of particular vitamins and minerals is several times the dose found in official “Multiple Vitamins & Minerals”. Usually the specialty supplements skip many of the trace nutrients found in official MV&M.
How do you know which supplements you need? How do you know how much of each you need? When is it safe to take multiple specialty supplements – often with some nutrients present in several supplements? Which of the 26 standard Vitamins and Minerals is it safe for you to skip entirely because you get enough in your personal diet?
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
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” 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.