Introduction to Vitamin D
At this time of year, especially living in the UK, we are very aware of the long grey days and how this can lead to a Vitamin D deficiency. Vitamin D is known as “the sunshine vitamin” because all it takes is 15 minutes in the sun for a fair skinned person to create 10,000 to 20,000 iu of Vitamin D.
My reason for writing this series of blog articles on Vitamin D is that more and more scientific evidence is coming to light about the impact of a Vitamin D deficiency. More than 1 billion people worldwide are estimated to be deficient in vitamin D due to limited sunshine exposure. Researches have pointed out that raising levels of Vitamin D among the general population could prevent chronic diseases that claim nearly 1 million lives throughout the world each year.
So how do you know if you are short of Vitamin D?
You can have a blood test ideally in January (when your vitamin D levels will be at their lowest) and July (when they are likely to be at their highest) so you see if you are deficient. Apart from blood tests there are other signs:
- You have dark skin – Those of Afro-Caribbean descent you are at greater risk of vitamin D deficiency as you need 10 times more sun exposure than fair skinned people to produce the same amount of vitamin D.
- You feel blue
- Your 50 or older – The older you get your skin doesn’t makes as much vitamin D in response to sun exposure and your kidneys are less efficient at converting vitamin D into the form used by your body.
- Your overweight or obese – vitamin D is fat-soluble, hormone like vitamin which means body facts act like a sink collecting it, so you are likely to need more vitamin D than someone who is their ideal weight.
- Your bones ache – especially when in combination with fatigue.
- Head sweating – years ago Doctors used to ask mothers about head sweating in newborns as it was a clear indicator of vitamin D deficiency.
- You have gut trouble – as mentioned previously vitamin D is fat soluble so if you have a gut condition e.g. Crohn’s, Celiac, gluten sensitivity, IBS that affects your ability to absorb fat you may have a lower absorption of fat-soluble vitamins including vitamin D.
Related Posts
The role of Vitamin D in common ailments
Low levels of vitamin D in childhood have traditionally been linked to rickets, which thankfully is now very rare. However, there is a growing body of evidence shows that low levels of vitamin D are linked to a huge variety of current common medical conditions. Cardiovascular disease Vitamin D is very important for reducing hypertension, atherosclerotic heart disease, heart attack and stroke. One study showed that vitamin D deficiency increased the risk of heart attack by 50 percent. (see >> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851242/) Autoimmune diseases Vitamin D is a potent immune modulator, making it very important for the prevention of autoimmune diseases. Research has shown that MS is more common in countries further away from the equator (see>> http://www.bmj.com/company/wp-content/uploads/2016/11/JNNS-MS-lat.pdf). In 2016 researches found that low levels of Vitamin D were common in people with inflammatory bowel disease (IBD) and is associated with higher morbidity and disease severity. (see >> http://www.nature.com/ajg/journal/v111/n5/full/ajg201653a.html) Migraine Recent research also suggests vitamin D can play a role in migraines. Researchers at Cincinnati Children's Hospital Medical Center found that many who suffer from migraines have deficiencies in vitamin D, riboflavin (B2) and coenzyme Q10 (CoQ10). (see >> http://www.medicaldaily.com/migraine-headaches-vitamin-d-riboflavin-coenzyme-q10-389272) Girls and women who suffered migraines were particularly prone to having CoQ10 deficiency, while boys and men were more likely to be deficient in vitamin D. Those with chronic migraines were more likely to have CoQ10 and riboflavin deficiencies, compared to those with episodic migraines. Neurological/psychological/mental disorders Vitamin D also plays a major role in neurotransmission, and vitamin D deficiency has been associated with a number of neurological and brain disorders, including cognitive dysfunction and Alzheimer's disease, schizophrenia, Parkinson's disease, stroke, epilepsy and depression. In one study, those who were most vitamin D deficient had a 31 percent increased relative risk of suffering neurocognitive decline. (see >> http://nervedoctor.info/research-reveals-which-chronic-illnesses-caused-by-vitamin-d-deficiency/)
Is there any scientific evidence that massage can assist with pain?
Based on my experience treating clients there is little doubt in my mind that a massage can relieve pain in tight or overworked muscles, but there is also growing scientific evidence that it can help relieve chronic pain. A study published in Annals of Family Medicine in 2014 found that 60-minute therapeutic massage sessions two or three times a week for four weeks relieved chronic neck pain better than no massage or fewer or shorter massage sessions. A study of 262 patients published in the Archives of Internal Medicine found that massage was far superior to acupuncture or patient education for relieving back pain. After 10 weeks, 74 percent of patients said massage was "very helpful." Only 46 percent for those who received acupuncture and about 17 percent of those who read a self-help book had the same response. Massage patients were also four times less likely than other patients to report being bedridden with pain. The authors concluded that "massage might be an effective alternative to conventional medical care for persistent back pain." In a true test of its value, massage has even been shown to ease the chronic pain suffered by cancer patients. A study of more than 1,200 patients at Memorial Sloan-Kettering Cancer Center published in the Journal of Pain and Symptom Management found that massage reduces symptoms such as anxiety, nausea, and pain by about 50 percent. Studies suggest that for women in labour, massage provides some pain relief and increased their satisfaction with other forms of pain relief but the evidence isn't conclusive. In a 2012 study there was evidence that massage may help with pain due to osteoarthritis of knee. References Cherkin DC, Eisenberg D, Sherman KJ, Barlow W, Kaptchuk TJ, Street J, Deyo RA. Randomized trial comparing traditional Chinese medical acupuncture, therapeutic massage, and self-care education for chronic low back pain. Arch Intern Med. 2001 Apr 23;161(8):1081-8. Sherman KJ, Cook AJ, Wellman RD, et al. Five-week outcomes from a dosing trial of therapeutic massage for chronic neck pain. Annals of Family Medicine. 2014;12(2):112–120. Sherman KJ, Cherkin DC, Hawkes RJ, et al. Randomized trial of therapeutic massage for chronic neck pain. Clinical Journal of Pain. 2009;25(3):233–238. Cherkin DC, Sherman KJ, Kahn J, et al. A comparison of the effects of 2 types of massage and usual care on chronic low back pain: a randomized, controlled trial. Annals of Internal Medicine. 2011;155(1):1–9 Furlan AD, Imamura M, Dryden T, et al. Massage for low-back pain. Cochrane Database of Systematic Reviews. 2008;(4):CD001929 Perlman AI, Ali A, Njike VY, et al. Massage therapy for osteoarthritis of the knee: a randomized dose-finding trial. PLoS One. 2012;7(2):e30248 Corbin L. Safety and efficacy of massage therapy for patients with cancer. Cancer Control. 2005;12(3):158–164. Wilkinson S, Barnes K, Storey L. Massage for symptom relief in patients with cancer: systematic review. Journal of Advanced Nursing. 2008;63(5):430–439. Jones L, Othman M, Dowswell T, et al. Pain management for women in labour: an overview of systematic reviews. Cochrane Database of Systematic Reviews. 2012; (3):CD009234
Can acupressure improve chronic lower back pain?
A recent randomised control trail looked at the impact of on acupressure on people with chronic lower back pain. Researchers randomly assigned 67 participants with chronic low back pain into three groups
- relaxing acupressure
- stimulating acupressure
- usual care
