Wheezing? Perhaps you need some time in the sun

Image courtesy of Olivia Jester

It's been a hot lately here in southwestern Pennsylvania. Really hot. For people like me, uncomfortably hot. I just don't like heat. But at least there's been plenty of sunshine. I try to get out into the sun for at least a little while every day. And I don't slather on sunscreen when I do. Why? Because there are too many health benefits that could be missed if I deprived my skin of absorbing some natural sunlight. It's all about the vitamin D. **Many studies suggest that sunscreen has no affect on the body's ability to absorb vitamin D, however.

While I take 1000 mg of vitamin D daily, I still like to get the added benefit derived from the sun. for years, I suffered from asthma, bronchitis, and bouts with pneumonia. That all stopped for the most part after I discovered Liquid Silver from a company called Innerlight. The colloidal silver was combined with gold, copper, and titanium and it really helped improve my health. After the company closed, I've been floundering to try to find a suitable replacement; so far, to no avail. 

However, the asthma is sporadic. There are a few things I can point to as to the reason why I no longer suffer the way I used to. When I developed asthma in my late 20s, my husband was working at a chemical plant and bringing home the residue on his clothing. I was cleaning with bleach and other chemicals. I was using fabric softener. It's amazing I could breathe at all! After he died, I continued to use the toxic chemicals for laundry and cleaning (I was sooo stupid!) and I was wheezing my way through my days. There were some close calls and some hospitalizations. That's all part of the past now. Thank God.

But what could be the reason for the improvement in my breathing, other than the elimination of most chemicals from my home? It just might be my daily dose of vitamin D. Apparently, a deficiency of this essential vitamin can cause a whole slew of respiratory problems, including asthma, COPD, and upper respiratory infections. The Institute of Medicine recommends 200 IU per day for healthy adults under the age of 50 and 400 IU for older adults (up to age 70). The elderly should up their intake to 600 IU, although Scientific American recommends 800 IU for this demographic.

Wondering if you could be a bit deficient in vitamin D? Ask your doctor. They can order a blood test and let you know for sure.

Heading out into the sun for a bit. 

Disclaimer: I am not a medical professional. These are my opinions based on my own personal experience and on studies I've read.

Vitamin D -- redux

A recent Reader's Digest article by Christie Aschwanden debunks some myths about vitamins. While I don't necessarily agree with most of her suppositions, the fact that she ends the article lauding the benefits of vitamin D makes the article worth mentioning, even though I blogged about this already, back in October.

The truth is many of us are seriously lacking an adequate supply of vitamin D. Part of it is due to our spending less time in the sun, and when we do, we tend to be slathered up with sunscreen. You see, sunlight is responsible for producing vitamin D in our bodies. If we're not exposing our skin to the sun's rays, then it's only natural we're deficient in this essential nutrient.

Why is vitamin D so important?

Well, according to Cedric Garland, MD, an epidemiologist at the University of California, San Diego, an estimated 50,000 cases of colorectal cancer could be prevented yearly if only Americans had sufficient levels of D in their systems. Additionally, vitamin D significantly reduces the chance of developing other cancers (breast, skin and prostate), as well as cuts the risk of heart attacks in men by as much as 50 percent.

Vitamin D deficiency is linked to other physical disorders/diseases as well, including:

• stroke
• adrenal insufficiency
• Alzheimer's disease
• allergies
• autoimmune disorders -- i.e. multiple sclerosis and rheumatoid arthritis
• diabetes types 1 and 2
• gluten intolerance
• lectin intolerance
• hypertension
• infertility
• learning and behavioral disorders
• tooth problems
• osteoporosis
• rickets
• Parkinson's
• PMS
• psoriasis
• osteoporosis

Not only that, our grumpiness meter could be seriously altered during the gloomy winter months if we started taking vitamin D supplements because this happy little vitamin actually helps to release melatonin in the brain; more melatonin means more smiles. See, there really is a reason for the mid-winter blahs!

This past summer researchers at Aberdeen University found a possible link between obesity and vitamin D deficiency. Wouldn't it be nice to find out some of our fat problems could be resolved simply by taking a supplement?! According to Dr. Helen MacDonald, from Aberdeen's department of medicine and therapeutics, "Obese peole had less vitamin D and the link between obesity and vitamin D deficiency was statistically significant."

So how does a lack of vitamin D in pregnant women affect their babies? I am particularly concerned about the findings here. According to studies conducted at Oxford University, springtime babies were more in danger of developing multiple sclerosis than babies born in the fall. The conclusion that was reached is that summertime pregnancy results in higher sunlight-induced vitamin D levels in the moms.

Apparently the birth-month effect is particularly strong in Scots, with a stronger link developing the further north you are, as Scotland is known to have a serious lack of sunshine.

Pregnant moms need a sufficient amount of vitamin D in their systems to ensure proper bone growth and strength for their growing infants. If you're pregnant or breastfeeding, talk to your doctor about the need for additional vitamin D supplements. Your pre-natal vitamins may not be enough, and even though this essential nutrient is found in eggs, milk and oily fish, chances are you're not getting enough simply through your diet. Keep in mind your body cannot absorb calcium without vitamin D.

One way to determine if you are vitamin D deficient is to put pressure on your sternum. If the pressure results in pain, there's a good chance you are seriously in need of a supplement.

How much should you take? Here's where experts differ. Within the past year the amounts have climbed significantly, with an average recommendation at 2,000 IUs for adults and 1,000 IUs for kids. Pregnant women need even more, but do not do anything without careful research and a conversation with your doctor!

Remember how simple life used to be? We spent hours on end poolside in the summer and a fair amount of time outdoors even in the winter. But that was before two-income households, Wii, TiVo, pay-per-view, Facebook, and...oh yeah, fear of skin cancer.

Keeping it healthy,

Hana

We all need a little sunshine

If you are one of the many sufferers of SAD (seasonal affective disorder), maybe it's not just about the lack of light that accompanies the winter months. Researchers have found a link between depression and low levels of vitamin D. But feeling down in the dumps from a lack of sunlight isn't the only problem here.

Higher levels of vitamin D actually increase measures of physical performance in older adults and, according to a Harvard study, low levels increase the odds of a man dying from heart disease or suffering a heart attack by more than 50%! Low levels also have been linked with prostate and breast cancer and osteoporosis. Plus, vitamin D helps with the body's absorption of calcium and sufficient levels lead to a longer life.

Vitamin D has been referred to as "the most important vitamin you are probably not taking." The problem of having enough vitamin D stems from diet (not drinking enough fortified milk), not spending enough time in the sun and obesity. Vitamin D gets trapped in the fat cells of overweight people, making them more prone to deficiencies.

So how much D does the average person need? There is no RDA (Recommended Daily Allowance) established at this point. But researchers have recently expressed concern about the low levels of vitamin D in children, stating the worrisome link to rickets. As a matter of fact, studies reveal that one out of every five children do not get enough vitamin D. A minimum daily intake of 400 IU had been recommended, but experts are now saying adults need a minimum of 1,000 IU, with possibly more needed in the months when sunshine seems to be on sabbatical. Despite the warnings about skin cancer, Dr. Michael Holick, M.D., Ph.D. of the Boston University School of Medicine, recommends 10 minutes of sun exposure to your arms and legs, without sunscreen, three times each week. But this is still not enough; taking a supplement of 1,000 IU daily is necessary as well.

Because of vitamin D deficient diets on the part of nursing mothers, breastfed infants should receive supplements of 400 IU/day. Additionally, all infants and children who are not drinking one quart a day or more of vitamin D fortified formula or milk should take the supplements as well.

Diet is helpful, but coupled with sun-exposure, is still often not enough. Foods rich in this essential vitamin include:

• Dairy products (milk, cheese, butter, cream, fortified yogurt)
• Fish
• Oysters
• Fortified cereals
• Mushrooms enriched with vitamin D
• Fortified orange juice
• Eggs

However you get your D, just make sure you and your children are getting enough of it to ward off the devasting effects of vitamin D deficiency.

Keeping it healthy,

Hana