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.
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Anxiety is very comman and from time to time its perfectly natural. However when it becomes excessive then its time to do something about it. There are several types of anxiety
- General anxiety disorder
- Panic attacks or panic disorder
- Phobias
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Mundane superfoods – part 4
This week I explain how to replace goji berries.
Rose Hips can replace Goji Berries
Goji berries are renowned for having a lot of vitamin C. Originally from Asia, they were used by the ancients to replenish body fluids, improve skin and soothe jangled nerves. The bush-like plant belongs to the nightshade family of plants with tomatoes and peppers and is reputed to be beneficial for insomnia, tuberculosis and to increase testosterone. On the other hand, rose hips, contain so much vitamin C, aka ascorbic acid, they're actually known to be the most abundant source in the world, which explains why they're so sought after by many markets. It was only in the last several decades that anyone thought to consider if there might be actual nutrition in rose hips. Once used in animal food, today they're an ingredient in jams, jellies and pie, as well as soups, bread and wine. Bon Appetit adds:"The hips, like the petals, are high in flavonoids, those small but mighty antioxidant friends. Like nettle, rose hips are anti-inflammatory. The pectin in rose hips also make it a heart healthy medicine … "
Mother Nature Network adds vitamins A and E to rose hips' benefits, so they can be made into tea or even eaten to help treat colds and sore throat. Because they also contain free radical-fighting antioxidants, the anti-inflammatory properties can even treat rheumatoid arthritis. The odd pods also contain pectin, which is good for your heart. Organic Facts reveals more advantages of consuming rose hips in some form, including an ability to optimize cholesterol, boost your immune system, prevent chronic disease such as cancer, regulate your blood sugar and eliminate toxins. References Bon Appétit July 19, 2017 Mother Nature Network July 6, 2011 International Society for Horticultural Science Organic Facts 2017A reason to be optimistic in challenging times
It is very easy right now with the constant news reports about the spread of Coronavirus to flip from being informed and aware to worried about our own health & saftey and that of our friends & family. So right now acknowledge how you feel about the spread of the Coronavirus, whether its anxiety, worried, fear etc. Often what happens when we get anxious, worried or fearful is that we project that state into our future. So at this current moment, most us are healthy; our loved ones are well, and life is fine. So, be grateful for the things that are going well in your life right now and focus on the present. And breath! Two long running studies in the US which collected information from male war veterans and female nurses aged around 60 to 70 years old when they completed optimisim questionaires. People who had the highest optimism scores had a lifespan about 9% longer than those with the lowest scores. The most optimistic were in fact no more likely to live to the age of 85. This reseach cannot prove cause and effect. Both optimisim and lifespace may be influenced by many hereditary, health, lifestyle and personal factors. People with a good overall standard of health and wellbeing are probably more optimistic about their future. While researchers attempted to adjust their analysis for these sorts of factors, it's hard to remove their influence fully. Nevertheless the research does highlight that optimists live longer and the importance that mental health and wellbeing can have on physical health. So right now focus on what is going well in your life. Research https://www.nhs.uk/news/mental-health/reason-be-cheerful-optimists-live-longer-study-reports/
