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Vitamin D can do What !?!

Sunshine Health ~

Sunshine Health ~

Hi Folks,

Just had to share some AMAZING facts about Vitamin D…called The Sunshine Vitamin.
Appears that it packs quite a punch against cancer…..reducing its effects by a staggering…50 %!!!
That’s not a typo folks!!!

Here’s the details….

Vitamin D influences more than 200 genes. This includes genes related to cancer and autoimmune diseases like multiple sclerosis.

Vitamin D affects your DNA through the vitamin D receptors (VDRs), which bind to specific locations of the human genome.

Reuters reports: “Vitamin D deficiency is a well-known risk factor for rickets, and some evidence suggests it may increase susceptibility to autoimmune diseases such as multiple sclerosis (MS), rheumatoid arthritis and type 1 diabetes, as well as certain cancers and even dementia.”

Reuter’s information is actually a bit misleading as other scientists have identified a total of nearly 3,000 genes that are upregulated by vitamin D. The particular study referenced above identified 200 genes affected, but it’s not clear if that is in addition to the ones already identified, or if they simply confirmed many of the ones found by others.

One thing’s for sure: Vitamin D is one of the major keys for disease prevention and for optimal health.

The Astonishing Power of Vitamin D to Transform Your Health

In recent years vitamin D has emerged as a star of the “vitamin” world. For example, there are currently over 800 studies showing vitamin D’s effectiveness against cancer. Optimizing your vitamin D levels can literally cut your risk of several cancers by 50 percent!

Further, middle aged and elderly people with high levels of vitamin D could reduce their chances of developing heart disease or diabetes by 43 percent.

How Does Vitamin D Do What it Does?

Vitamin D is actually a “prohormone,” which your body produces from cholesterol. Because it is a prohormone, vitamin D influences your entire body — receptors that respond to the vitamin have been found in almost every type of human cell, from your brain to your bones.

So what modern science has now realized is that vitamin D does more than just aid in the absorption of calcium and bone formation, it is also involved in multiple repair and maintenance functions, touches thousands of different genes, regulates your immune system, and much, much more.

Just one example of an important gene that vitamin D up-regulates is your ability to fight infections, as well as chronic inflammation. It produces over 200 anti microbial peptides, the most important of which is cathelicidin, a naturally occurring broad-spectrum antibiotic.

This is one of the explanations for why it’s so effective against colds and influenza.

In addition, since vitamin D also modulates (balances) your immune response, it can prevent an overreaction in the form of inflammation, which can lead to a variety of autoimmune disorders, such as Crohn’s disease for example.

When you consider the fact that you only have about 25,000 genes in your body, and vitamin D has been shown to influence nearly 3,000 of them, the bigger picture of its true impact on your health can be easily understood.

It may, in fact, have literally thousands of health benefits!

However, it’s also very clear that unless you have taken specific measures to address it, the odds are overwhelming that you are deficient in this important nutrient.

Are You Vitamin D Deficient?

Vitamin D deficiency is a growing epidemic across the world and is contributing to many chronic debilitating diseases. There are a few reasons for this trend.

First, most people spend far too much time indoors during daytime hours. You may also have also been seriously misled by “expert’” recommendations to avoid all sun exposure, and to slather yourself with sunscreen whenever you do go outside. Please understand that sunscreen will virtually eliminate your body’s ability to produce any vitamin D because it blocks the UVB radiation that causes your skin to produce it naturally.

As a result, in the United States the late winter average vitamin D is only about 15-18 ng/ml, which is considered a very serious deficiency state.

In fact, new studies show that about 85 percent of the U.S. population is vitamin D deficient. This is primarily related to the recent appreciation that your levels of vitamin D should be MUCH higher than previously thought.

Consider the following vitamin D facts:

* Vitamin D deficiency is epidemic in adults of all ages who have increased skin pigmentation, such as those whose ancestors are from Africa, the Middle East, or India, who always wear sun protection, or who limit their outdoor activities.
* African Americans and other dark-skinned people and those living in northern latitudes make significantly less vitamin D than other groups.
* 60 percent of patients with type 2 diabetes have vitamin D deficiency.
* Studies showed very low levels of vitamin D among children, the elderly, and women.
* One nationwide study of women revealed that almost half of the African American women of childbearing age might be vitamin-D deficient.

Winter, when sun exposure is at its lowest, is the time of year when you need to be most concerned about the amount of vitamin D you are receiving, as your vitamin D levels can drop by up to 50 percent in the winter.

Of course, if you have the tendency to spend the summer months indoors, out of the sun, or you only go outside with sunscreen on, then you would need to be concerned during the summer months as well.

The Many Health Benefits of Vitamin D

It’s absolutely tragic that dermatologists and sunscreen manufacturers have done such a thorough job of deterring people from the sun — your optimal source for natural vitamin D.

Their widely dispersed message to avoid the sun as much as possible, combined with an overall cultural trend of spending more time indoors during both work and leisure time, has greatly contributed to the widespread vitamin D deficiency seen today — which in turn is fueling an astonishingly diverse array of common chronic diseases, including:

Cancer Hypertension Heart disease
Autism Obesity Rheumatoid arthritis
Diabetes 1 and 2 Multiple Sclerosis Crohn’s disease
Cold & Flu Inflammatory Bowel Disease Tuberculosis
Septicemia Signs of aging Dementia
Eczema & Psoriasis Insomnia Hearing loss
Muscle pain Cavities Periodontal disease
Osteoporosis Macular degeneration Reduced C-section risk
Pre eclampsia Seizures Infertility
Asthma Cystic fibrosis Migraines
Depression Alzheimer’s disease Schizophrenia
Vitamin D Against Cancer

A study by Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, found that about 30 percent of cancer deaths — which amounts to 2 million worldwide and 200,000 in the United States — could be prevented each year with higher levels of vitamin D.

Other studies showed that you can decrease your risk of cancer by more than half simply by optimizing your vitamin D levels with sun exposure.

Vitamin D has a protective effect against cancer in several ways, including:

* Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)
* Reducing the spread and reproduction of cancer cells
* Causing cells to become differentiated (cancer cells often lack differentiation)
* Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

When is the Best Time to Go Out in the Sun, and for How Long?

The optimal time to be in the sun for vitamin D production is as near to solar noon as possible. That would be between roughly 10:00am and 2:00pm.

During this time you need the shortest exposure time to produce vitamin D because UVB rays are most intense at this time. Plus, when the sun goes down toward the horizon, the UVB is filtered out much more than the dangerous UVA.

When you’re out in the sun, be very careful about the length of your exposure. You only need enough exposure to have your skin turn the lightest shade of pink. This may only be a few minutes for some. Exposures any longer than this will not produce any more vitamin D but will accelerate photo aging and increase your risk for non-melanoma skin cancers like basal and squamous cell cancers.

Once you reach this point your body will not make any additional vitamin D and any additional exposure will only cause harm and damage to your skin.

Most people with fair skin will produce the maximum amount of vitamin D in just 10-20 minutes, or, again, when your skin starts turning the lightest shade of pink. Some will need less, others more. The darker your skin, the longer exposure you will need to optimize your vitamin D production. African-Americans need perhaps 20 percent more sun exposure time than whites.

And contrary to popular opinion, your body simply cannot make adequate vitamin D from the sun unless you have more skin area exposed than just your face and hands. In fact, at least 40 percent of your body should be uncovered to optimize your vitamin D production.

Another option is to use a safe tanning bed, again paying attention to not getting burned.

New Way to Protect Against Sunburn

A few months ago I found out that a carotenoid extracted from algae called astaxanthin can be extremely useful in preventing and eliminating sunburn. Interestingly, this is the antioxidant in krill that prevents it from being damaged.

What current research is showing is that if you are on 2 mg of astaxanthin for a month, it becomes very difficult to get sunburned.

Additionally, it also appears to prevent the development of the most common form or blindness, age-related macular degeneration, as well as cataracts, and most likely protects you from EMF when you are flying or being exposed to diagnostic X-rays.

The key though is that it takes weeks to build up in your tissues, so you can’t just swallow a few pills prior to your exposure and expect to receive any benefit. Astaxanthin is also fat soluble and needs to be taken with some fat or you simply won’t absorb it.

Vitamin D Supplements: How Much Should You Take?

It is wise to consider oral vitamin D3 supplementation during the winter months, or year-round if you haven’t time or sufficient access to the sun or a safe tanning bed.

However, the Reuter’s article above is years behind the research on their recommended dosage of 1,000 IU’s a day

It’s true, there are no definitive studies on the optimal daily dose of vitamin D, but based on studies on healthy indigenous peoples, many vitamin D experts now agree that most adults, including pregnant women, require about 5,000 IU of vitamin D daily for optimal health – or 35 IU’s of vitamin D per pound of body weight, which is certainly well above the current RDA.

That said, although these recommendations may put you closer to the ballpark of what most people likely need, it is impossible to make a blanket recommendation that will cover everyone’s needs.

The ONLY way to determine how much you might need is by testing your blood level of vitamin D.

This is in fact a very important aspect of optimizing your vitamin D levels that you should not skip over.

Why?

Because while overdosing on vitamin D from sun exposure is highly unlikely as your body has a built-in “failsafe” feedback loop, which will tend to shut down production when your levels are healthy, it IS possible to overdose when taking supplements.

So you need to be careful when using oral vitamin D therapy and make certain you have your blood levels checked. Many of you may choose to ignore this warning, but I am telling you in no uncertain terms that while vitamin D has enormous potential for improving your health, it has significant potential to worsen it, if you use it improperly.

What Vitamin D Level do You Need to Stay Healthy?

The OPTIMAL value of vitamin D that you’re looking for has recently been raised to 50-70 ng/ml, with even higher recommended levels required for more serious disease prevention, as shown in the chart below. The only caution is to use Lab Corp, as tests done at Quest are consistently falsely elevated due to a different assay.
Vitamin D Levels – Hydroxy D

I hope you can see now some of the many benefits of vitamin D, and why it is so critical to make sure you and your family maintain healthy levels at all times.

Please take this opportunity to use one — or more — of the options I’ve suggested for getting your daily dose of vitamin D. Optimal vitamin D, however you get it, can literally make the difference between a lifetime of chronic disease and one of vibrant health and vitality.

So hope you get your Vitamin D today…..and Every day along with doing daily activity that strengthens as well as stretches the muscles,
works the lungs, while toning the internal organs with deep breathing !!!

Here’s to Living Boundrylessly !!!

Sources:
Reuters August 23, 2010
Genome Research August 23, 2010; [Epub ahead of print]

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The Big 5 !! Not the exercises !! The 5 Essential Nutrients for Rockin’ Health !!!

Enjoy getting Sunshine Vitamin D

Enjoy getting Sunshine Vitamin D

Hi Everyone,
Before going on a week vacation, will limit PC use to relax, so be patient if contacting.
However, before early tomorrow mornings travel excursion, want to share 5 keys in nutrition you should be including daily.

First of the Big 5 is …

Vitamin D
This vitamin’s biggest claim to fame is its role in strengthening your skeleton. But vitamin D isn’t a one-trick nutrient: A study in Circulation found that people deficient in D were up to 80 percent more likely to suffer a heart attack or stroke. The reason? D may reduce inflammation in your arteries.

The shortfall: Vitamin D is created in your body when the sun’s ultraviolet B rays penetrate your skin. Problem is, the vitamin D you stockpile during sunnier months is often depleted by winter, especially if you live in the northern half of the United States, where UVB rays are less intense from November through February. Case in point: When Boston University researchers measured the vitamin D status of young adults at the end of winter, 36 percent of them were found to be deficient.

Hit the mark: First, ask your doctor to test your blood levels of 25-hydroxyvitamin D. “You need to be above 30 nanograms per milliliter,” says Michael Holick, M.D., Ph.D., a professor of medicine at Boston University. Come up short? Take 1,400 IU of vitamin D daily from a supplement and a multivitamin. That’s about seven times the recommended daily intake for men, but it takes that much to boost blood levels of D.

Vitamin B12
Consider B12 the guardian of your gray matter: In a British study, older people with the lowest levels of B12 lost brain volume at a faster rate over a span of 5 years than those with the highest levels.

The shortfall: Even though most men do consume the daily quota of 2.4 micrograms, the stats don’t tell the whole story. “We’re seeing an increase in B12 deficiencies due to interactions with medications,” says Katherine Tucker, Ph.D., director of a USDA program at Tufts University. The culprits: acid-blocking drugs, such as Prilosec, and the diabetes medication metformin.

Hit the mark: You’ll find B12 in lamb and salmon, but the most accessible source may be in all natural whole grain cereals. That’s because the B12 in meat is bound to proteins, and your stomach must produce acid to release and absorb it. Eat a bowl of 100 percent B12-boosted cereal and milk every morning then you’ll be covered, even if you take the occasional acid-blocking med. However, if you pop Prilosec on a regular basis or are on metformin, talk to your doctor about tracking your B12 levels and possibly taking an additional supplement folks.

Magnesium
This lightweight mineral is a tireless multitasker: It’s involved in more than 300 bodily processes. Plus, a study in the Journal of the American College of Nutrition found that low levels of magnesium may increase your blood levels of C-reactive protein, a key marker of heart disease.

The shortfall: Nutrition surveys reveal that men consume only about 80 percent of the recommended 400 milligrams (mg) of magnesium a day. “We’re just barely getting by,” says Dana King, M.D., a professor of family medicine at the Medical University of South Carolina. “Without enough magnesium, every cell in your body has to struggle to generate energy.”

Hit the mark: Fortify your diet with more magnesium-rich foods, such as halibut and navy beans. Then hit the supplement aisle: Few men can reach 400 mg through diet alone, so it is recommended ngesting some insurance in the form of a 250 mg supplement. One caveat: Scrutinize the ingredients list. You want a product that uses magnesium citrate, the form best absorbed by your body.

Potassium
Without this essential mineral, your heart couldn’t beat, your muscles wouldn’t contract, and your brain couldn’t comprehend this sentence. Why? Potassium helps your cells use glucose for energy.

The shortfall: Despite potassium’s can’t-live-without-it importance, nutrition surveys indicate that young men consume just 60 percent to 70 percent of the recommended 4,700 mg a day. To make matters worse, most guys load up on sodium: High sodium can boost blood pressure, while normal potassium levels work to lower it, says Lydia A. L. Bazzano, M.D., Ph.D., an assistant professor of epidemiology at Tulane University.

Hit the mark: Half an avocado contains nearly 500 mg potassium, while one banana boasts roughly 400 mg. Not a fan of either fruit? Pick up some potatoes—a single large spud is packed with 1,600 mg.

Iodine
I know, you’re thinking are you NUTS ….salt !!
Take a deep breath….let it out…now read below for HEALTHY Iodine tips ~
Your thyroid gland requires iodine to produce the hormones T3 and T4, both of which help control how efficiently you burn calories. That means insufficient iodine may cause you to gain weight and feel fatigued.

The shortfall: Since iodized salt is an important source of the element, you might assume you’re swimming in the stuff. But when University of Texas at Arlington researchers tested 88 samples of table salt, they found that half contained less than the FDA-recommended amount of iodine. And you’re not making up the difference with all the salt hiding in processed foods—U.S. manufacturers aren’t required to use iodized salt. The result is that we’ve been sliding toward iodine deficiency since the 1970s.

Hit the mark: Sprinkling more salt on top of an already sodium-packed diet isn’t a great idea, but iodine can also be found in a nearly sodium-free source: milk. Animal feed is fortified with the element, meaning it travels from cows to your cereal bowl. Not a milk man? Eat at least one serving of eggs or yogurt a day; both are good sources of iodine.
Remember too folks, to be active DAILY !!!
Also let the activity vary….you remember….Variety is the Spice of Life !!!

For me, will be doing body weight exercise on vacation, super set them or done in a non-stop circuit, and you have a muscle building – fat burning workout, AND still have time to enjoy the beach with evening BBQ.
Enjoy a Fantastic Summer folks and see you all in a week !!!