The benefits of vitamin D

Are you getting enough vitamin D?

A heated debate seems to revolve around the benefits of vitamin D and the best ways of getting your required daily dosage. Most well known are the benefits of vitamin D for maintaining healthy bones — but did you know that vitamin D can even play a role in preventing everything from schizophrenia to cancer?

Here, we give you the lowdown on the sources of vitamin D and how much of the vitamin you should get.

Where do we get vitamin D?

The main source of vitamin D is sunlight. Vitamin D is called the 'sunshine vitamin' because it is formed in the skin through exposure to ultraviolet rays from the sun. It is estimated that throughout the seasons, around 15 minutes exposure to the sun a few days a week is enough to provide the required amount of vitamin D. You can also get vitamin D through your diet — the main food sources being eggs, liver, milk and other dairy products, in addition to oily fishsuch as sardines, tuna and salmon.

So, getting out in the sunshine is now good for you? We’ve all heard the warnings about the dangers of exposing the skin to sunlight and the risks of skin cancer, and yet we are also being told that some sun exposure can be good for us and can even help fight cancer. Feeling confused? Then keep reading!

So what should you do?

Firstly, don’t get overexcited, as being told that sunlight is good for you does not give you the green light to peel off your clothes and do without sunblock in order to get hours of unprotected exposure to the sun! The risk of skin cancer from the sun is real, and so you should only stay in the sun for as long as is safe and necessary. Fair-skinned people only need around 15 minutes of direct sunlight to produce enough vitamin D to last for several days (although people with darker skin may need more exposure). And it’s not suggested that this exposure to the sun has to be every day; instead, a few short exposures a week is considered to be plenty. These exposures could be fitted into your day-to-day activities — for example, try walking in the sun at every given opportunity or even driving with the windows rolled down. It’s not hard to get your sun exposure if you try to fit it around your daily routine.

But what about those times when the sun is too weak to stimulate vitamin D production? And what about those of us that leave for work before light, spend all day inside and arrive home in the dark? Well, it’s difficult to get your recommended daily amount of vitamin D from food alone, but one way to ensure you get the recommended dosage would be to have a tablespoon of cod liver oil, which would provide you with 1,360IUs (International Units — which are the standard measurement of vitamins). The upper limit for vitamin D is 2,000IUs daily — so one tablespoon of cod liver oil every day should be enough. But if you don’t want to do this, then a vitamin D supplement is an acceptable alternative.

What about light therapy?

Some people turn to light therapy in the dark periods of the year, when they are affected by the so-called ‘winter blues’ of Seasonal Affective Disorder (SAD). The problems of feeling tired and listless associated with SAD are often caused by a lack of light — and while light boxes don’t help to generate vitamin D production (as they do not emit ultraviolet radiation), light stimulation can reduce the effects of SAD. A daily session with a light box can help people feel happier and more alert, and also much more able to concentrate better and be more productive. Of course, full sunlight is the preferred option, as it also brings the added benefit of vitamin D production.

How much vitamin D is too much?

There is a legitimate risk of skin cancer when trying to get vitamin D from sunlight, and overexposure to the sun is certainly not what is being recommended by the experts. What is generally suggested is exposing the hands, face, arms and legs to the sun for around 15 minutes a day a few days a week. This will be enough to generate the required amount of vitamin D without increasing your risk of skin cancer. Longer exposure to the sun than this will mean you’re getting too much vitamin D.

The effects of too much vitamin D

Getting too much vitamin D has been associated with nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It could also cause long-term damage to your liver and kidneys. But don’t worry: consuming too much vitamin D through diet alone is not likely unless you routinely consume large amounts of cod liver oil or you are loading up on too many vitamin D supplements. So, you will just need to monitor how long you stay in the sun!

http://www.realbuzz.com/articles/the-benefits-of-vitamin-d/

The Best and Worst Foods to Eat During Pregnancy

When I was about three months pregnant, my obstetrician told me, "Certain foods go to the front, and others go to the back." Since then, no matter how many years I studied nutrition or how many prenatal classes I taught, no statement was as succinct or painted as clean an image as that one. So if you’re around three months pregnant, and you’ve already gained about 20 pounds, most of that weight gain probably had little to do with your growing fetus and more to do with overfeeding.

Armed with a cache of wit and wisdom, I'd like to share a few maternity mantras to help you enjoy this unique and amazing time in your life – while also looking ahead to enjoying the way you look and feel after your special delivery:

The thought of eating for two could lead to eating too much. Excessive portion sizes and giving into every craving could lead to double time at the gym after delivery. Even more seriously, it could put you at risk for complications during pregnancy. On average, the demands of pregnancy require around an extra 300 calories per day. The goal is to add foods rich in nutrients you may otherwise not get enough of, like calcium from milk or fiber from whole grains.

The power of protein is important for you and your baby to fuel muscles and promote growth.You may be getting enough protein from your typical diet, but it's important to choose the right sources of lean protein and be sure to double check that your taking in the right quantities. Choose chicken, lean meat, low-fat dairy and part-skim cheeses.

Docosahexaenoic acid is important for your baby's brain and eye development. Food sources that are naturally high in DHA and omega-3 fatty acids include fortified eggs, walnuts and certain fish. Fish is an excellent source of protein that's low in calories and high in nutrient value, but when it comes to the type of fish to select, we need to keep food safety in mind. Women in their childbearing years, as well as pregnant and nursing women, should avoid shark, swordfish, king mackerel and tilefish because of their methylmercury – a heavy metal that's toxic to a developing baby's neurological system. The Food and Drug Administration is updating its advice for pregnant women on the appropriate levels of mercury in seafood, but don't wait for this information to appear on seafood packages – you can probably have several children before that happens. The 2010 Dietary Guidelines for Americansincorporated the FDA's warnings to state that pregnant and breastfeeding women should consume eight to 12 ounces of a variety of safe seafood per week, while limiting white albacore tuna to six ounces a week. You may need to speak with your health care provider about taking an omega-3 supplement.

Vitamins such as folic acid and vitamin B-6 aid in reducing the risk of neural tube defects that causes spina bifida. Taking a daily multivitamin containing 400 micrograms of folic acid before you are pregnant is recommended, and be sure to choose rich food sources including lentils, dark green veggies and non-citrus fruit. You can find vitamin B-6 in fish and meat, as well as in non-animal sources such as bananas, avocados, potatoes, spinach and fortified grains.

Carbohydrates are a pregnant woman's best friend. They help halt nausea, squelch craving and smooth moods. Whole-grain, high-fiber carbs can also help alleviate the discomfort of constipation, but be sure to couple fiber with fluid, or else it'll cork you up instead of provide a moving experience.

Calcium is essential for your baby’s bone development and for your long-term bone strength. Don’t underestimate how much your intake of calcium today will help bolster your bones for the future. You can put a solid deposit in the bone bank by choosing yogurt, cheese and other non- or low-fat dairy products. Fortified cereals and dark leafy greens such as spinach, kale and collard greensare also high in calcium.

Let’s get something straight about weight gain in pregnancy... You are supposed to gain weight. This is normal. It's suggested that one to four pounds total should be gained during the first three months (first trimester), and two to four pounds per month should be gained during the fourth through ninth months (second and third trimesters) for a total of approximately 25 to 35 pounds for women who start their pregnancies within a healthy weight range. Weight gain ranges may differ for those who begin this journey either over- or underweight.

Keep in mind that although you might be in a hurry to ditch post-pregnancy pounds, it took at least nine months to put them on, so be as patient with yourself as you will have to be with your new bundle of joy.

http://health.usnews.com/health-news/blogs/eat-run/2014/06/05/the-best-and-worst-foods-to-eat-during-pregnancy?int=986d08&int=986d08

The benefits of vitamin D

Are you getting enough vitamin D?

A heated debate seems to revolve around the benefits of vitamin D and the best ways of getting your required daily dosage. Most well known are the benefits of vitamin D for maintaining healthy bones — but did you know that vitamin D can even play a role in preventing everything from schizophrenia to cancer?

Here, we give you the lowdown on the sources of vitamin D and how much of the vitamin you should get.

Where do we get vitamin D?

The main source of vitamin D is sunlight. Vitamin D is called the 'sunshine vitamin' because it is formed in the skin through exposure to ultraviolet rays from the sun. It is estimated that throughout the seasons, around 15 minutes exposure to the sun a few days a week is enough to provide the required amount of vitamin D. You can also get vitamin D through your diet — the main food sources being eggs, liver, milk and other dairy products, in addition to oily fishsuch as sardines, tuna and salmon.

So, getting out in the sunshine is now good for you? We’ve all heard the warnings about the dangers of exposing the skin to sunlight and the risks of skin cancer, and yet we are also being told that some sun exposure can be good for us and can even help fight cancer. Feeling confused? Then keep reading!

So what should you do?

Firstly, don’t get overexcited, as being told that sunlight is good for you does not give you the green light to peel off your clothes and do without sunblock in order to get hours of unprotected exposure to the sun! The risk of skin cancer from the sun is real, and so you should only stay in the sun for as long as is safe and necessary. Fair-skinned people only need around 15 minutes of direct sunlight to produce enough vitamin D to last for several days (although people with darker skin may need more exposure). And it’s not suggested that this exposure to the sun has to be every day; instead, a few short exposures a week is considered to be plenty. These exposures could be fitted into your day-to-day activities — for example, try walking in the sun at every given opportunity or even driving with the windows rolled down. It’s not hard to get your sun exposure if you try to fit it around your daily routine.

But what about those times when the sun is too weak to stimulate vitamin D production? And what about those of us that leave for work before light, spend all day inside and arrive home in the dark? Well, it’s difficult to get your recommended daily amount of vitamin D from food alone, but one way to ensure you get the recommended dosage would be to have a tablespoon of cod liver oil, which would provide you with 1,360IUs (International Units — which are the standard measurement of vitamins). The upper limit for vitamin D is 2,000IUs daily — so one tablespoon of cod liver oil every day should be enough. But if you don’t want to do this, then a vitamin D supplement is an acceptable alternative.

What about light therapy?

Some people turn to light therapy in the dark periods of the year, when they are affected by the so-called ‘winter blues’ of Seasonal Affective Disorder (SAD). The problems of feeling tired and listless associated with SAD are often caused by a lack of light — and while light boxes don’t help to generate vitamin D production (as they do not emit ultraviolet radiation), light stimulation can reduce the effects of SAD. A daily session with a light box can help people feel happier and more alert, and also much more able to concentrate better and be more productive. Of course, full sunlight is the preferred option, as it also brings the added benefit of vitamin D production.

How much vitamin D is too much?

There is a legitimate risk of skin cancer when trying to get vitamin D from sunlight, and overexposure to the sun is certainly not what is being recommended by the experts. What is generally suggested is exposing the hands, face, arms and legs to the sun for around 15 minutes a day a few days a week. This will be enough to generate the required amount of vitamin D without increasing your risk of skin cancer. Longer exposure to the sun than this will mean you’re getting too much vitamin D.

The effects of too much vitamin D

Getting too much vitamin D has been associated with nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It could also cause long-term damage to your liver and kidneys. But don’t worry: consuming too much vitamin D through diet alone is not likely unless you routinely consume large amounts of cod liver oil or you are loading up on too many vitamin D supplements. So, you will just need to monitor how long you stay in the sun!

http://www.realbuzz.com/articles/the-benefits-of-vitamin-d/

The Best and Worst Foods to Eat During Pregnancy

When I was about three months pregnant, my obstetrician told me, "Certain foods go to the front, and others go to the back." Since then, no matter how many years I studied nutrition or how many prenatal classes I taught, no statement was as succinct or painted as clean an image as that one. So if you’re around three months pregnant, and you’ve already gained about 20 pounds, most of that weight gain probably had little to do with your growing fetus and more to do with overfeeding.

Armed with a cache of wit and wisdom, I'd like to share a few maternity mantras to help you enjoy this unique and amazing time in your life – while also looking ahead to enjoying the way you look and feel after your special delivery:

The thought of eating for two could lead to eating too much. Excessive portion sizes and giving into every craving could lead to double time at the gym after delivery. Even more seriously, it could put you at risk for complications during pregnancy. On average, the demands of pregnancy require around an extra 300 calories per day. The goal is to add foods rich in nutrients you may otherwise not get enough of, like calcium from milk or fiber from whole grains.

The power of protein is important for you and your baby to fuel muscles and promote growth.You may be getting enough protein from your typical diet, but it's important to choose the right sources of lean protein and be sure to double check that your taking in the right quantities. Choose chicken, lean meat, low-fat dairy and part-skim cheeses.

Docosahexaenoic acid is important for your baby's brain and eye development. Food sources that are naturally high in DHA and omega-3 fatty acids include fortified eggs, walnuts and certain fish. Fish is an excellent source of protein that's low in calories and high in nutrient value, but when it comes to the type of fish to select, we need to keep food safety in mind. Women in their childbearing years, as well as pregnant and nursing women, should avoid shark, swordfish, king mackerel and tilefish because of their methylmercury – a heavy metal that's toxic to a developing baby's neurological system. The Food and Drug Administration is updating its advice for pregnant women on the appropriate levels of mercury in seafood, but don't wait for this information to appear on seafood packages – you can probably have several children before that happens. The 2010 Dietary Guidelines for Americansincorporated the FDA's warnings to state that pregnant and breastfeeding women should consume eight to 12 ounces of a variety of safe seafood per week, while limiting white albacore tuna to six ounces a week. You may need to speak with your health care provider about taking an omega-3 supplement.

Vitamins such as folic acid and vitamin B-6 aid in reducing the risk of neural tube defects that causes spina bifida. Taking a daily multivitamin containing 400 micrograms of folic acid before you are pregnant is recommended, and be sure to choose rich food sources including lentils, dark green veggies and non-citrus fruit. You can find vitamin B-6 in fish and meat, as well as in non-animal sources such as bananas, avocados, potatoes, spinach and fortified grains.

Carbohydrates are a pregnant woman's best friend. They help halt nausea, squelch craving and smooth moods. Whole-grain, high-fiber carbs can also help alleviate the discomfort of constipation, but be sure to couple fiber with fluid, or else it'll cork you up instead of provide a moving experience.

Calcium is essential for your baby’s bone development and for your long-term bone strength. Don’t underestimate how much your intake of calcium today will help bolster your bones for the future. You can put a solid deposit in the bone bank by choosing yogurt, cheese and other non- or low-fat dairy products. Fortified cereals and dark leafy greens such as spinach, kale and collard greensare also high in calcium.

Let’s get something straight about weight gain in pregnancy... You are supposed to gain weight. This is normal. It's suggested that one to four pounds total should be gained during the first three months (first trimester), and two to four pounds per month should be gained during the fourth through ninth months (second and third trimesters) for a total of approximately 25 to 35 pounds for women who start their pregnancies within a healthy weight range. Weight gain ranges may differ for those who begin this journey either over- or underweight.

Keep in mind that although you might be in a hurry to ditch post-pregnancy pounds, it took at least nine months to put them on, so be as patient with yourself as you will have to be with your new bundle of joy.
http://health.usnews.com/health-news/blogs/eat-run/2014/06/05/the-best-and-worst-foods-to-eat-during-pregnancy?int=986d08&int=986d08