We’ve all heard the warnings. Stay out of the sun! Cover up to avoid skin cancer! UV rays are bad, sunscreen is good. So, imagine my mother’s surprise when her general practitioner prescribed 20 minutes a day in the noontime sun with minimal clothes and no sunscreen. Why would mom’s doctor prescribe such a thing for a person who has had four bouts of skin cancer? Jump and find out.
WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.
According to mom’s doctor, testing for vitamin D deficiency is by far the most widely performed test at area labs, and an overwhelming percentage of her patients (more than 90% in the winter) are deficient.
Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.
Technically not a "vitamin," vitamin D is in a class by itself. Its metabolic product, calcitriol, is actually a secosteroid hormone that targets over 2000 genes (about 10% of the human genome) in the human body.
Several months ago I was whining to a nurse friend about a weight loss plateau, and she recommended I start taking vitamin D (as well as biotin and fish oil) supplements. While there is no hard scientific evidence that such supplements will help with weight loss, she told me that because I am overweight I’m at risk for vitamin D deficiency. And, given that I obviously (I’m disgustingly “fair”) don’t get much sun, I probably need it anyway.
Current research has implicated vitamin D deficiency as a major factor in the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.
I was discussing this diary with a coworker who recently gave birth, and she told me that because she breastfeeds her baby, she has to give her vitamin D supplements. Well, that makes sense because of rickets, anything else?
Forty percent of infants and toddlers have vitamin D deficiency…Children with low levels of vitamin D were more likely to have high blood pressure and lower levels of high-density lipoprotein, also known as good cholesterol -- two factors that are considered major risk factors for heart disease later in life. Children with low vitamin-D levels also had higher levels of parathyroid hormone than their counterparts with adequate vitamin D in their blood. Parathyroid hormone is a measure of bone health. When levels are high, it suggests that bones need more calcium to grow.
Wow. Even more reason to make the kids turn off the TV, step away from the computer and video games, and go out to play – not to mention drink their milk! Who else is at risk for vitamin D deficiency?
Those with dark skin
Those over 50, especially post-menopausal women
Those who are obese (BMI >30)
People living in northern latitudes
I clearly need vitamin D supplements, but how much? My bottle of multi-vitamins lists 400 IU is 100%. Is that right?
Scientific evidence is piling up that you may need more than the current recommended levels. New government guidelines recommend 1,000 IU a day for older people and those with dark skin and/or the housebound. (Sitting near a window is no help—glass blocks the kind of light that stimulates D production.) Some researchers think levels of up to 2,000 IU a day should even be considered. Vitamin D can be harmful in large doses, probably starting at 2,000 IU a day or higher, which can lead to kidney stones, kidney failure, and the deterioration of muscle and bone. But a daily intake of 1,000 IU is known to be safe.
FOOD VITAMIN D (IU)
Salmon (3.5 ounces) 360
Tuna, canned (3 ounces) 200
Sardines, canned (1.75 ounces) 250
Milk, cow’s (1 cup) 100
Milk, soy (1 cup) 100
Margarine (1 tablespoon) 60
Fortified cereal (about 1 cup) 40
Egg (1 whole) 20
So, I now have my bottle of vitamin D supplements. How about you?
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