Posts Tagged ‘Vitamin D3’

Spring – The Most Dangerous Season

March 22, 2015 @ 9:12 pm
posted by Dr Ginther

Spring is here.  The birds are singing.  Soon flowers will be blooming.  All the world is coming to life.  And more hips will be breaking.

32% of all hip fractures (nearly 1/3) occur in Spring!  Nearly 1/3 of hip fractures over 70 are in men.  And nearly 1/3 of those men die within months from medical complications initiated by their hip fractures.  Dangerous!

What can we do to avoid those fractures?  Decrease Fracture Risk!  How?  Do the following:

It is March;  this is Iowa;  almost 90% of persons not on major doses of Vitamin D3 are low.  (By late September that falls to less than 60% that are low.)  Remember that if you have a low Vitamin D level, you cannot absorb enough of the Calcium you consume in food and/or supplements.  Take extra Vitamin D3.

Remember that while Calcium Citrate is always absorbable, Calcium Carbonate often is not.  Remember that you need enough Magnesium to absorb Calcium.  A Senior Multiple Vitamins & Minerals has enough Magnesium for those of us over age 50, and lots of other good stuff too.

Protein is a big deal, especially over age 60, when our protein needs actually increase.  80% of bone and 90% of muscle are protein.  Regular exercises, including Balance Exercises, are necessary to Prevent Falls.

If you do not already know the quality (as well as density) of your bones, get a Complete Bone Health Evaluation.  Identify your opportunities for improvement.

Take Control Naturally with proper nutrition and exercises.

Jay Ginther, MD

Stronger, More Agile, More Confident

March 11, 2015 @ 9:57 pm
posted by Dr Ginther

Ann spends a week in Florida each winter with several friends and was stronger, more agile and more confident this year than last.  She stepped in and out of the hot-tub easily instead of slowly and awkwardly.  She zoomed up and down stairs.  She had to slow down when walking with her friends.  What has happened?

A year ago she followed a fragility fracture with below average and decreasing BMD on DXA, and a newly crumbling vertebral fracture on VFA.  She has Clinical Osteoporosis.  That got her attention.  She was determined to play on the floor with her active preschool grandchildren.  You cannot do that if you are crumbling.  She was ready to do whatever it took to get back in the game.

She added Adora Chocolates (500mg calcium in each) to her usual diet.  She added Protein shakes (chocolate) and increased intake of chicken, fish, and beef to meet the new protein guidelines.  She remembered to take extra Vitamin D3 and her Multiple Vitamins & Minerals almost every day.

She got serious about her “10,000 steps” every day and went up and down stairs frequently instead of saving up things for a single trip.  She did not actually join an exercise class as promised.

She started the anabolic, Forteo, to build her bone density and strength.  A daily little shot is a nuisance, especially keeping it cold while travelling, but she wanted results.

This year repeat DXA showed increased BMD.  VFA confirmed no further crumbling.  She zoomed through airports and left her friends in the dust in Florida.  These results have made her even more determined.

She has Taken Control of her Future Life.  You can too.

Jay Ginther, MD

 

Tai Chi at Sunrise

February 12, 2015 @ 10:02 pm
posted by Dr Ginther

My wife and I visited the tropics during January.  We did Tai Chi every morning while watching the sun rise.  A Blue Zone experience.  Worth getting up early!

Tai Chi is mostly about balance and co-ordination.  (Difficult to appreciate if you watched our group of rookies.)  Improving balance, co-ordination, and core muscle strength helps to prevent falls as well as strengthen muscles and bones.  We found it interesting and invigorating and plan to continue now that we are back in Iowa snow country.

Tai Chi is ideal for older individuals, like myself.  Yoga is easier for those younger and more flexible.  Ballroom dancing is a favorite of those who can do it.  Recreational sports work too, as long as you are careful and avoid collisions.  All have the advantage that they can be group activites.

Exercise is a necessity for optimal bone health.  Balance training and fall prevention are very helpful for fracture prrevention.  Along with enough Calcium, Vitamin D3, Protein, and Multiple Vitamins & Minerals, this may be all you need to prevent osteoporosis and fractures.

Take Control Naturally.

Jay Ginther, MD

 

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