Archives for Vitamin D

Out is “in” and In is “Out”

November 12, 2020 by Pathways in Fitness, Health, Immunity | Comments Off on Out is “in” and In is “Out”

By Dr. Jay Rosen

My wife loves being outdoors — the blue sky, warm sun and fresh air – sometimes I think she would have us live in a tent in the middle of the forest if she could!  As it turns out, she’s on to something. Spending time outdoors has been shown to have tremendous health benefits and a positive impact on our overall wellbeing.

Statistics show the average American spends 90% of time indoors. That’s a problem because our bodies are built to move constantly and breathe fresh air. Although the modern style architectures we enjoy today have changed the way we live, they have not changed the way our bodies work. Our ancestors were nature dwellers, hunters, and gatherers who went inside shelters only for sleep and self-defense. The entire human body is dependent on fresh air, adequate sunlight, changing seasons, and all the vitamins that are absorbed through those natural gifts.

Research suggests just 120 minutes of sun exposure per week is associated with good health and wellbeing. Inhaling clean, fresh air provides better oxygenation to your tissues and decreases the toxic load on your liver and other organs, while also increasing Vitamin D and serotonin levels. In fact, some studies have shown, those who spend a large amount of time indoors, may be at a higher risk for dementia and Alzheimer’s.

The great outdoors is calling! Here are six simple steps you can take to get outside and improve your health:

Here Comes the Sun
Spend at least one hour in the sun daily — preferably between the hours of 10 a.m. to 3 p.m. – and ensure your arms and legs are exposed. Sitting in the sun for roughly 10 minutes without sunscreen allows your body to produce about 10,000 units of Vitamin D, which is critical for a well-functioning immune system. If you work during the day, try to spend your lunch hour outside, take small breaks outdoors or make time to exercise outside.

Breathe Deeply
Research shows breathing deeply 3 to 4 times a day, preferably outside, immediately improves body system function, lowers stress, lowers blood pressure, and improves cardiac and immune system function. It may even help reduce some symptoms associated with Post Traumatic Stress Disorder. When breathing, inhale slowly and deeply for 4 to 5 seconds. Then exhale slowly and deeply for 6 to 8 seconds. You can practice this all day long – any time you are outside – for 3 to 4 minutes at a time.

Supplement Correctly
Most North Americans are deficient in Vitamin D and other essential minerals. Getting tested to see what your body is lacking and taking the right supplemental nutrition on a regular basis will ensure physical health, good sleep, and high energy levels.

Eat Clean
Consume more organic foods and supplements. Transition slowly and avoid foods that have a history of being higher in pesticides and other environmental pollution.

Go Barefoot
Feel the grass beneath your feet, hike without shoes, go for a walk on the beach!  “Grounding,” also called “earthing,” has been shown to improve both our nervous system and our posture! Take care of that spine, nervous system and immune system by walking barefoot on the grass or dirt for 10 minutes a day.

Get Checked
Just because the body feels fine, does not mean it is fine.  Routine checkups with preventive practitioners, such as chiropractors and naturopaths, are crucial for an optimally functioning body and can help prevent physical and mental weaknesses.

 

Are You At Risk For Osteoporosis?

March 2, 2019 by Pathways in Aging, All Articles and Recipes, Degenerative Disease, Health, Nutrition | Comments Off on Are You At Risk For Osteoporosis?

By: Dr. Alyssa Musgrove – Pathways to Healing

As many as 54 million Americans have low bone density, and many of them don’t even know it. Ten million Americans have such low bone density they actually have osteoporosis.

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. Advanced osteoporosis usually presents with symptoms such as bone pain, backache, curvature of the upper spine presenting as a hump, and loss of height from vertebral compression fractures. 

However, osteopenia (characterized by low bone mineral density that is not extreme enough to be called osteoporosis) and early-to-middle stages of osteoporosis are silent diseases that have no symptoms. A diagnosis of osteopenia or osteoporosis is often found accidentally, such as when a bone is being x-rayed to determine the existence of a fracture. Typically, when low bone mass shows up on an x-ray, as much as one-third of the person’s bone mass has already been lost.

You could be at risk for low bone density and osteoporosis if you:

  • Are a woman – especially if you’ve had a hysterectomy or are postmenopausal
  • Are over 50 years old
  • Have an inactive lifestyle
  • Have amenorrhea because of extreme exercise
  • Have a history of an eating disorder or under-eating for many years
  • Are a heavy user of alcohol, tobacco, caffeine, sugar or carbonated beverages
  • Have a chronic health disorder such as diabetes, malabsorption condition, celiac disease, or hyperthyroidism
  • Are small-boned and consistently below normal weight for someone your size
  • Are, or have a history of, taking certain prescription medications long-term, such as steroids (cortisone and prednisone), certain birth controls and anticonvulsants
  • Have a history of cancer treatments, including chemotherapy or radiation
  • Are deficient in certain key nutrients, including vitamin D, vitamin K, calcium and magnesium
  • Have a low level of testosterone – even if you are a woman
  • Have a family history of osteoporosis, fractures or bone disorders

The only way to truly detect the bone loss associated with osteopenia is with a bone scan – most commonly a low-radiation DEXA scan (Dual-Energy X-ray Absorptiometry) of the hip and spine. A bone scan can detect even small changes in a person’s bone density.

Our bodies are constantly making new bone, however, as we age, we tend to start losing more bone than we create. The good news is, it’s never too late to focus on bone health. Here are a few simple ways you can help increase your bone density naturally:

Exercise – Exercise, especially “weight-bearing” types, is needed to keep muscles strong, sustain skeletal strength and help maintain bone density. Weight-bearing exercises include any type of exercise that forces you to work against gravity.  Weight-bearing exercises require your bones and muscles to support your body weight, while also enhancing coordination and balance. (Coordination and balance are important for preventing the slips, falls and accidents that wind up causing a serious fracture or injury.) Examples of weight-bearing activities include walking, dancing, yoga, skiing, tennis, body weight exercises using resistance bands/cables, or even lifting soup cans. Aim to do weight-bearing exercises at least 3 to 4 times per week for 30-60 minutes in duration.

Eat a Bone-Healthy Diet – Focus on eating bone-healthy foods that are high in vitamin D, vitamin K, calcium and magnesium. Incorporate a variety of green leafy vegetables like kale, bok choy, broccoli, and cabbage. (Spinach should be avoided as a source of calcium, because it is high in oxalates that bind calcium.) Fish, such as sardines with small, edible bones, are an excellent source of calcium and oily fish, especially wild-caught salmon, are a good source of vitamin D. Other great sources of magnesium and calcium include: almonds, sesame seeds/sesame butter, beans and legumes, avocadoes, and dark chocolate.

Keep in mind that while eating foods high in vitamin D, vitamin K, calcium and magnesium is encouraged, it can be difficult to get the ideal amounts from your diet alone. This is primarily because the amounts of these nutrients in foods can vary widely. For example, a study of the vitamin D content of salmon found an average of only 240 IU of Vitamin D3 in farmed salmon compared to an average of 988 IU vitamin D3 in 3.5 ounces of wild-caught salmon. 

Optimize Vitamin D Levels – Vitamin D helps the body improve calcium absorption. Spending most of your time indoors and avoiding the sun may mean that your body isn’t making the vitamin D it needs to help maintain bone mass.

It is best to obtain Vitamin D naturally by exposing your bare skin to sunlight for about 15-20 minutes every day.

If you are at high risk for osteopenia or osteoporosis, talk to your doctor about having a bone density test (DEXA) and check your vitamin D levels. No matter the current state of your bone health, incorporating these simple tips today can help you prevent fractures or complications in the future.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

SAD_Tips For Surviving Winter

February 3, 2019 by Pathways in All Articles and Recipes, Fitness, Health, Nutrition, Stress management | Comments Off on SAD_Tips For Surviving Winter

By Dr. Alyssa Musgrove

Being from the Great White North, a.k.a. Alaska, I have encountered numerous people affected by the “winter blues.” As we head into the height of the winter season, cooler weather combines with shorter periods of daylight and sunshine. Some people welcome this seasonal change, but others may experience something more serious — a type of depression called Seasonal Affective Disorder (SAD). SAD is a form of clinical depression that comes and goes based on a specific seasonal pattern, hitting around the same time each year. Studies show about half a million Americans are affected by SAD.

SAD symptoms vary from person to person. Symptoms can start out mild and become more severe in peak winter months. People suffering from SAD may experience a loss of interest in activities or decrease in motivation to socialize with friends and family.  Other common symptoms include trouble sleeping, decrease in energy, weight gain, irritability, and appetite changes — especially cravings for foods high in sugar and carbohydrates.

Unsurprisingly, location makes a difference in the occurrence of this condition since sunlight and temperature play a major role. SAD is more common among people who live far north or south of the equator due to abbreviated daylight hours. For example, in my hometown in Fairbanks, Alaska on December 21 (the shortest day of the year) there is about 3 to 4 hours of daylight and temperatures are often below zero. You can imagine the effect this has on the brain and body! In Georgia, the shortest day of the year still has 9 to 10 hours of daylight and is not as cold.

It can be challenging to differentiate if a person is suffering from “traditional” depression or seasonal depression, but the main difference is the duration.  With SAD, feelings will begin in September, be the worst in peak winter months, and ease up once spring rolls around in March or April. Health professionals typically wait to see if symptoms persist over two or three consecutive winter seasons before making an official diagnosis, however, no one should have to wait that long to start feeling better! There are several natural remedies that can provide relief.

Vitamin D is known as the “Sunshine Vitamin” because the body produces it when exposed to the sun. Low vitamin D levels have been linked to depression. Check with your doctor to make sure your vitamin D levels are up to par. Adding a supplement could help you feel better, while also improving bone health and boosting your immune system.

It can be challenging to get to the gym or go outside when you are not feeling great, but regular exercise has been proven to help with all types of depression. Staying active increases the production of endorphins – those feel-good chemicals that help ease depressive feelings and clear brain fog. One study showed just 20-30 minutes of walking for 10 consecutive days was enough to significantly reduce depression.

Research also has shown consistency and frequency of exercise has more positive effects then duration or intensity. You do not need to run a marathon or lift massively heavy weights in order to reap the benefits of exercise. Join a group fitness class, walking club or practice yoga. Also, when there is a ray of sunshine or the temperature is tolerable, take advantage! Get as much natural light as possible — your brain and body will thank you for it later. If you can squeeze in a workout outside, great! But even playing fetch with the dog outside will boost your body’s ability to make proper hormones and regulate your circadian rhythm.

Talking it out is another option. Cognitive behavioral therapy is a type of psychotherapy that helps people change unhealthy habits of thinking, feeling and behaving into positive solutions. Reach out to friends and family, and establish a support network to help ease feelings of isolation.

Finally, be sure to eat a healthy diet. People with SAD tend to crave sweet treats and sugary carbs, which make them look and feel worse. Try to focus on lean protein, leafy greens and fish, which will keep hormones in check and boost serotonin.

These simple lifestyle changes can greatly impact overall mood and health – and help minimize the “winter blues,” should they come knocking on your door this winter. 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.