Posts Tagged ‘Take Control Naturally’
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
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
Protein is necessary for strong bone and muscle. Two patients complained that they were gaining weight when they added enough Protein for good bone health to their diets.
That was their problem. They ADDED Protein to a diet that already had enough Calories in Fats and Carbs. The key is to add Protein without adding Calories. This is harder than it sounds. You may have to reduce other foods to avoid a gain in Calories.
Proteins and Carbs are about equal in Calories. Fats are packed with twice as many Calories. Getting enough Protein as a Vegetarian or Vegan is challenging, but feasible.
Remember that the ideal weight for bone health is a BMI between 22 and 33. The ideal weight to AVOID Death From All Causes is a BMI between 25 and 30 if you are over 60 years of age. A BMI between 22 and 25 almost as good.
Many of our patients Take Control Naturally by getting enough absorbable Calcium in Foods, Vitamin D3, Protein in Foods, Multiple Vitamins & Minerals, and Exercises for Balance and Strength. This way they can often avoid medications for several years.
Take Control Naturally with enough Protein in a balanced diet.
Jay Ginther, MD
We recently saw yet another patient who longs for great bone health, but just cannot manage to eat dairy or take Calcium Supplements. This is a problem!
While the basic collagen structure of bone is protein, Calcium provides strength and rigidity. Without enough Calcium, your bones cannot be strong enough for daily activities.
You must take in about 1200 mg Calcium daily to offset normal losses in sweat, urine, and feces. (You need a high enough Vitamin D level to be able to absorb Calcium.) If you are over 50, or take medicines for heartburn, your supplement should be Calcium Citrate to be sure you can absorb it.
If you do not absorb enough Calcium daily, you must steal it from your bones. Chronically stealing from your bones makes them weak enough to break.
Our goal is to keep bones strong, avoid fractures!
You can Take Control Naturally. Start with Calcium.
Jsy Ginther, MD