If you have spent any time scrolling through my blog posts, the recent news about the need to get calcium from food and the benefit of the Mediterranean Diet came as no surprise to you.
I will point out just a couple of things that you might not have caught from the media reports.
With regard to calcium and vitamin D supplementation, there is not evidence that calcium or vitamin D in pill form assists in maintaining strong bones. High doses of vitamin D may be helpful, but that has not yet been established. The bottom line from the recent research was a recommendation to consume foods high in calcium, like greens and low or no fat diary products, or almond milk. Since vitamin D is hard to find in foods, some exposure to sunlight is necessary. In fact, the advice to older adults was specifically get calcium from foods, spend some time in the sun AND exercise. Remember exercise strengthens bones. The advice on vitamin D supplements, as I said, is still being worked out. I take a vitamin D pill (1000 IU) during winter months.
I have long promoted the Mediterranean Diet and it is the foundation of my Volumetrics recipes (on You Tube and Scribd). To be VERY clear, it is not a diet, it is a pattern of eating that focuses on healthy oils, plant based foods, whole grains, legumes and fish. What is important in the newest study, the best one yet, is that the people consumed specifically extra virgin olive oil. They also received their healthy fats form nuts... another reason to switch to almond milk. The benefits in this study were around heart disease. The researchers are continuing to consider other benefits, like weight control. Here is one of several news stories about the latest findings.
Showing posts with label vitamin d. Show all posts
Showing posts with label vitamin d. Show all posts
Wednesday, February 27, 2013
Tuesday, April 27, 2010
Vitamin D - the sun - the good, the bad, the extra
Yesterday afternoon, my coworkers and I were taking a little stroll and along the way we discussed Vitamin D benefits, the sun and the risks to our health from sun exposure. I told them that I was very careful now to also cover my head to keep the sun from frying my hair and my scalp. We reminisced about putting lemon juice and oil treatments in our hair and I shared that I used to be excited about the red highlights that I would gain each summer. One of the women I work with who was not walking with us yesterday actually had a biopsy taken recently because of a suspicious area on the top of her head. The other day at the pool, she had on a visor NOT a hat - and she is one of the reasons I wear a hat. I have been keeping sunscreen on my face as well, since a wise, older running buddy pretty much besought me to do so – for wrinkle prevention! That got my attention the most. In the last year I can say that I have been paying more attention to other people’s habits and how they are aging – both internally or physically and externally – meaning their looks. I live in Florida so there are a lot of people to observe!
Smoking and sun exposure are clearly the biggest age accelerators with regard to skin. Inactivity is the greatest ager with regard to functional ability.
About a year ago, I blogged about sun exposure and that the FDA was looking at labeling changes for sun screens – I expect that the label rules will be finalized during this year, 2010. I believe that they will be as previously suggested – 50 SPF cap and removal of the phrases sun block and water proof.
The benefits of Vitamin D also remain constant in the literature. They are bone health, heart health, mood enhancement and reduced risk of some cancers. It is said that 15-30 minutes of sun exposure two to three times a week would generate the right amount of vitamin D for health. There is a raging debate within the field of dermatology however and very few will ever recommend that one gets Vitamin D from the sun.
The irony is this – my friends and I discussed this Monday and the WSJ had a feature piece on it Tuesday. In that article there is a good explanation of UVA and UVB rays. It is the UVA that DO accelerate aging by penetrating the skin and damaging the tissue enough to cause sagging – OM GOSH – and the UVB is more often the cause of skin cancer. Tanning booths, which I have been 100% in favor of banning since 2006 – have a lot of the UVA – want to tell those 20 something girls that they will look old before their time – they will likely be more worried, just as I am, about looking old than getting skin cancer.
There are many factors involved with regard to sun exposure – the individual complexion, the geographical location – etc. Burning is certainly the biggest concern for the DNA damage that precedes skin cancer, but to be clear – the browning of the skin is also a symptom of damage.
Finally, Vitamin D is available in supplement form and many people would benefit from taking it. Next time you are at the doctor’s office you might inquire about this.
The extra for you is this link to another article which lists some factors that seem to be the most serious risks for melanoma. Melanoma is the rarer skin cancer, but the lethal one. The dermatologist who is featured here is a professor at NYU.
Smoking and sun exposure are clearly the biggest age accelerators with regard to skin. Inactivity is the greatest ager with regard to functional ability.
About a year ago, I blogged about sun exposure and that the FDA was looking at labeling changes for sun screens – I expect that the label rules will be finalized during this year, 2010. I believe that they will be as previously suggested – 50 SPF cap and removal of the phrases sun block and water proof.
The benefits of Vitamin D also remain constant in the literature. They are bone health, heart health, mood enhancement and reduced risk of some cancers. It is said that 15-30 minutes of sun exposure two to three times a week would generate the right amount of vitamin D for health. There is a raging debate within the field of dermatology however and very few will ever recommend that one gets Vitamin D from the sun.
The irony is this – my friends and I discussed this Monday and the WSJ had a feature piece on it Tuesday. In that article there is a good explanation of UVA and UVB rays. It is the UVA that DO accelerate aging by penetrating the skin and damaging the tissue enough to cause sagging – OM GOSH – and the UVB is more often the cause of skin cancer. Tanning booths, which I have been 100% in favor of banning since 2006 – have a lot of the UVA – want to tell those 20 something girls that they will look old before their time – they will likely be more worried, just as I am, about looking old than getting skin cancer.
There are many factors involved with regard to sun exposure – the individual complexion, the geographical location – etc. Burning is certainly the biggest concern for the DNA damage that precedes skin cancer, but to be clear – the browning of the skin is also a symptom of damage.
Finally, Vitamin D is available in supplement form and many people would benefit from taking it. Next time you are at the doctor’s office you might inquire about this.
The extra for you is this link to another article which lists some factors that seem to be the most serious risks for melanoma. Melanoma is the rarer skin cancer, but the lethal one. The dermatologist who is featured here is a professor at NYU.
Tuesday, July 21, 2009
All Sun is Harmful?
This is an important post. My title is a little play on words associated with tobacco smoke. We, as health care professionals, are very clear in saying that there is no safe level of tobacco smoke... period. It appears that there is no safe level of unprotected sun exposure either. This is a new message. It is important because as harmful as the sun may be, its creation of Vitamin D is health promoting.
In the past week a statement regarding sun exposure and vitamin D was released by both the American Academy of Dermatology and The National Council on Skin Care Prevention. Both challenge an idea from only three or four years ago that I myself promoted. The old message was that 10 to 15 minutes of sun exposure would provide adequate D without putting the person at risk for skin cancer. That is no longer the last word.
I was also under the impression that sunscreen did not prevent the natural absorption and synthesis of ultraviolet light to vitamin D. I was wrong on that all along. As it is not considered safe to be exposed to any amount of sunlight without protective lotions (spf 15 and up) clothing and sun glasses, other sources of Vitamin D are to be utilized.
There are other risk factors for vitamin D deficiency which include older age, obesity and having dark skin. All of us are encouraged to talk to our physicians about how to get enough vitamin D and physicians are encouraged to study the issue so they can make the recommendations.
It is hard to get Vitamin D solely from your plate unless you are eating foods that have it added to them. Milk is of course the most popular source for the vitamin, as it is fortified. (fat content of milk does NOT effect calcium or D). The USDA nutrient data base does not yet list foods in order of Vitamin D content as it does with other nutrients, however, a project is under way to find those foods and supplements because " Vitamin D is among the highest ranked nutrients of public health significance and is, in part, the subject of recent publications published by the Institute of Medicine, National Academy of Science. " The data gathering is supposed to end this fall. I am very much looking forward to that.
Eggs and fish are other sources of vitamin D.
No matter how the vitamin D arrives, sun, food or supplement it still goes through two changes in the body before becoming usable. In case you are wondering, the process is called hydroxylation and one occurs in the kidney and the other in the liver.
Please note that there is an upper limit on vitamin d intake, meaning there is a level of which toxicity occurs. At this time, some experts, including the ones I respect, do advise at least 1000 IU of Vitamin D-3 for adults with up to 2000 IU as safe. Children under 18 and infants also need vitamin D though the recommendation is 400 IU. It is said that they too can have up to 1000 IU a day. Absolutely discuss any supplementation with your child's pediatrician.
The take home message is this. We must avoid unprotected sun exposure and we must get adequate vitamin D intake. I think that many of us do not take the risk of skin cancer seriously. I DO not and I know better. I think I am a bit like a smoker who rationalizes not quitting by saying, "well I used to smoke 2 packs a day". My rationalization for not always wearing sunscreen or hats or glasses, has been, "Yes, but I used to lay out with motor oil." In both cases, better isn't best. All smoke and all unprotected sun exposure are to be avoided.
Again, the vitamin D supplement that is recommended is called D-3 or cholecalciferol.
In the past week a statement regarding sun exposure and vitamin D was released by both the American Academy of Dermatology and The National Council on Skin Care Prevention. Both challenge an idea from only three or four years ago that I myself promoted. The old message was that 10 to 15 minutes of sun exposure would provide adequate D without putting the person at risk for skin cancer. That is no longer the last word.
I was also under the impression that sunscreen did not prevent the natural absorption and synthesis of ultraviolet light to vitamin D. I was wrong on that all along. As it is not considered safe to be exposed to any amount of sunlight without protective lotions (spf 15 and up) clothing and sun glasses, other sources of Vitamin D are to be utilized.
There are other risk factors for vitamin D deficiency which include older age, obesity and having dark skin. All of us are encouraged to talk to our physicians about how to get enough vitamin D and physicians are encouraged to study the issue so they can make the recommendations.
It is hard to get Vitamin D solely from your plate unless you are eating foods that have it added to them. Milk is of course the most popular source for the vitamin, as it is fortified. (fat content of milk does NOT effect calcium or D). The USDA nutrient data base does not yet list foods in order of Vitamin D content as it does with other nutrients, however, a project is under way to find those foods and supplements because " Vitamin D is among the highest ranked nutrients of public health significance and is, in part, the subject of recent publications published by the Institute of Medicine, National Academy of Science. " The data gathering is supposed to end this fall. I am very much looking forward to that.
Eggs and fish are other sources of vitamin D.
No matter how the vitamin D arrives, sun, food or supplement it still goes through two changes in the body before becoming usable. In case you are wondering, the process is called hydroxylation and one occurs in the kidney and the other in the liver.
Please note that there is an upper limit on vitamin d intake, meaning there is a level of which toxicity occurs. At this time, some experts, including the ones I respect, do advise at least 1000 IU of Vitamin D-3 for adults with up to 2000 IU as safe. Children under 18 and infants also need vitamin D though the recommendation is 400 IU. It is said that they too can have up to 1000 IU a day. Absolutely discuss any supplementation with your child's pediatrician.
The take home message is this. We must avoid unprotected sun exposure and we must get adequate vitamin D intake. I think that many of us do not take the risk of skin cancer seriously. I DO not and I know better. I think I am a bit like a smoker who rationalizes not quitting by saying, "well I used to smoke 2 packs a day". My rationalization for not always wearing sunscreen or hats or glasses, has been, "Yes, but I used to lay out with motor oil." In both cases, better isn't best. All smoke and all unprotected sun exposure are to be avoided.
Again, the vitamin D supplement that is recommended is called D-3 or cholecalciferol.
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