It’s 2012, Eat Like A Caveman

11 January
Wednesday, 11 January 2012 02:55 Written by admin 0 Comments

It’s that time of the year. The time when we all decide we’re going to be healthy and eat better. The question that frequently arises is, what is the best diet for me to follow? The answer to this question has been so varied and changed so frequently over the years that it’s no wonder we all suffer from analysis paralysis when trying to decide what we should be putting into our mouths. We have been influenced by nutritional researchers, our doctors and our government and look at the sad state we’re currently in. Let’s try empiric logic and attempt to discover what we should be eating based on what our genes dictate. We couldn’t do any worse.

The new diet I am recommending is actually 60,000-100,000 years old.  It is called the Paleolithic, or Caveman diet. Simply, if you can hunt it, fish it, pull it off of a tree or out of the ground, then you can eat it. Simple as that. This is how we ate thousands of years ago and how we have evolved to eat and should be eating now. Back in Paleolithic times there were no processed foods or food manufacturers. Another basic recommendation is, eat what you are. We are primarily composed of protein and fat and very little carbohydrate. We don’t need to spend millions of dollars to figure that out.

On this diet, if it comes in a package, box, bag or can, or if it is passed to you through a window, it’s off the menu. If it’s a plant, you can eat it; if it’s made in a plant, forget it. Paleolithic man pretty much ate at home and did not go “out” to eat 3-5 times/week. Other requirements of this diet include the elimination of grains, dairy and legumes (I can hear the groans now).

Nutritional Anthropology is the study of how our ancestors ate. There is a clear and significant difference in our ancestral hunter-gatherer (HG) population versus our agriculturalist population. Ancestral skeletal remains demonstrate that HG’s had fewer cavities, less bone malformations consistent with malnutrition and infection, little to no signs of mineral deficiency and a longer lifespan. The anthropological record so clearly demonstrates the health differences between the HG population and the agriculturalist population that it is striking this connection is only now coming to light.

We are nearly genetically identical to our early H.Sapien ancestors from 100,000-200,000 years ago and our dietary habits should reflect this. Grains were not a part of our diet then and really shouldn’t be now. There is much scientific literature demonstrating the harmful effects of grains and their nutrient value is not on par with what most people think or are told. Look up the nutrient profile of grains on the USDA nutrient database website and you’ll be in for a surprise. “Whole grains” are digested more slowly than refined grains but they’re still grains and potentially even worse for you. I would recommend you read the book Wheat Belly by William Davis, MD, to gain more insight into this topic. The elimination of grains from the diet will result in weight loss and often correction of many medical problems that otherwise have not resolved despite optimal medical treatment.

Other food groups that would also be eliminated from a Paleolithic diet would be dairy and legumes. What other animal consumes the milk of another animal its entire life? This does not even consider the hormones used and the less than optimal way dairy cattle are raised. Legumes have many of the similar problems that grains do. Grains, dairy and legumes all contain gut-irritating proteins, antinutrients and enzyme inhibitors. Anything that is damaging to the gut can lead to systemic illness, much of which we are currently seeing an increase in in America.

A Paleolithic diet consists primarily of whole foods, animal protein, preferably from grass-fed and wild- caught species, fruits in limited amounts, nuts and good oils (olive, fish and coconut oil). Elimination of vegetable oils such as canola, corn, soybean and safflower oil is imperative as these omega-6 oils lead to systemic inflammation, one of the root causes of all illness. Trans fats (hydrogenated oils) are absolutely off limits.

The Paleolithic diet decreases carbohydrate intake and increases fat intake. Fat has been vilified for years as the primary cause of obesity and heart disease, neither of which is true. There are many societies, such as the Inuits (Eskimos) and the Masai (Kenya), which consume approximately 60% or more of their diet as fat, and in these cultures, heart disease is nearly non-existent. Carbohydrates are a big stimulus of heart disease as they are responsible for the formation of small particle LDL, which is associated with heart disease. The LDL that fat produces is large particle LDL and is not involved in the development of plaque as small particle LDL is.

The advantage of the Paleolithic diet is that it controls and diminishes the release of insulin. High insulin levels promote aging and play a large role in many of the chronic degenerative diseases of aging, such as cancer and Alzheimer’s.  Diabetes is rampant and only growing worse. Restriction of carbohydrate intake and utilization of fats and protein for energy has a positive effect on many bodily systems. It is carbohydrates that are driving our disease-ridden society and the more they are appropriately restricted, the healthier we all will be. Control carbs and you control insulin. Control insulin and you will help control inflammation, thereby taking a huge step in living a healthy life.

I encourage you to explore these topics further. You will learn the fact that we can stray from what our genes dictate but ultimately we will pay the price, as we are doing now. Our destiny is not dictated by our genes but by how we influence them with the daily lifestyle choices we make. That my friends, is the definition of epigenetics and nutrigenomics.

Sources for more information are The Paleo Solution by Robb Wolf, The Primal Blueprint by Mark Sisson and  Why We Get Fat and What to Do About It by Gary Taubes. All of these books delve deeply into the topics above and fully explain why a Paleolithic diet is a wise choice. Implementation in a stepwise fashion can be found in Mark Sisson’s, 21-Day Total Body Transformation.

Change your diet and change your life, likely for the better. Get off the carbohydrate-loaded, over processed American diet, lose weight, feed your brain and eradicate many of the problems from which you currently suffer. This is all possible if you eat in congruency with what your genes dictate. As Hippocrates said, “let food be thy medicine and medicine be thy food.”

Something to chew on,

Chris

For the visually inclined, check out Paleo in a Nutshell.

 

 

Keeping Away The Winter Blues

23 December
Friday, 23 December 2011 22:25 Written by admin 0 Comments

Poof, the holiday season is upon us! This is supposed to be the time of year to be merry and full of good cheer, but many of us tend to feel downright dull and depressed instead.

Twenty-five percent of the population suffers from a significant drop in mood and energy during the winter, often known as the “winter blues.” Of those suffering with the winter blues, more than 20 percent develop seasonal depression, or seasonal affective disorder (SAD).

Common symptoms of SAD include weight gain, lethargy, fatigue, irritability and decreased sociability.

Have you experienced any of these symptoms in winters past? Here are some options to consider so you don’t have to live with a sour mood until the brighter days of spring arrive. You don’t have to turn to dangerous and questionably effective anti-depressants either. Consider Mother Nature’s mood boosters. Mother Nature provides all of the essential ingredients your brain needs to function optimally and to lift your spirits naturally. Including many of these options in your life can help you feel much better!

Here are some of the top natural mood-boosters and how they work:

• Omega-3 Fats: While you know that fish consumption is good for your brain, you might not realize that it’s a “mood food” too. The essential fatty acids found in cold water fish — omega-3 — are critical to brain health and mood, yet as many as 80 percent of us don’t get enough. Omega-3s help build connections between neurons in the brain and they also help create the receptor sites for neurotransmitters. Optimize your omega-3s by enjoying wild caught seafood (like salmon and sardines) or by taking a high quality fish oil supplement.

• Vitamin D: The “sunshine vitamin” does a lot to help brighten your mood. Up to 90 percent of us are deficient at least part of the year (mostly winter months), and as many as 50 percent of us are critically deficient. To combat the doldrums, optimize your vitamin D level with 20-30 minutes of sunlight at least 3-5 days a week. If you live in a climate where this is not possible, consider “light therapy” which is generally accepted as one of the most effective treatments for SAD. You may wish to supplement your diet with vitamin-D rich cod-liver oil or take a supplement with 2,000-5,000 IUs of vitamin D3 daily. Optimal D levels are also thought to be protective of the flu.

• B Vitamins: Vitamins B6, B12 and folate also help to produce mood-boosting serotonin. That’s not all these B-vitamins do. They also lower homocysteine — an amino acid that increases the risk of cardiovascular disease and depression. A 2002 study found that women with high homocysteine levels had double the incidence of depression. B-vitamins in the body are depleted by stress, (which is plentiful during the holidays!) so be sure to include lots of foods rich in these nutrients in your diet, like leafy greens, avocados, asparagus, broccoli, bell peppers, chicken, salmon, lamb, liver, beef and non-fortified brewer’s yeast.

• Selenium: Selenium is critical for immune health and staying healthy through the holidays. Here’s a good reason to top off your supply: Low levels of selenium are also associated with an increased risk of depression. Consider supplementing selenium or better yet, enjoy Brazil nuts, as just one provides 150 percent of the US RDA of selenium.

• Antioxidants: Fighting free radicals means protecting cells — including brain cells, which are most susceptible to damage. Clinical studies have found that people with depression have low levels of antioxidants in their blood. Improve your diet with high antioxidant foods, like blueberries, cranberries, blackberries and raspberries, organic dark cacao and supercharged antioxidant spices like cinnamon, turmeric and cloves.

• Animal Protein: If you’re a vegetarian, you may be lacking the important depression-fighting amino acid — tryptophan, an important precursor to serotonin. Protein-rich foods such as grass fed beef; free-range chicken and pastured eggs are some of the best sources of tryptophan.

• Probiotics: Depression is not all in your head. It could be in your gut too. Your gut is responsible for making many neurotransmitters and small intestinal bacterial overgrowth (SIBO) has been found to contribute to depression by promoting inflammation and oxidative stress, as well as reducing the absorption of mood-boosting nutrients. Get your gut health in check by enjoying fermented foods (like sauerkraut, kimchi and kombucha), raw, grass-fed cultured dairy products (like kefir and yogurt) and taking a high quality probiotic. I’ve been taught that everyone consuming the American diet should be on a probiotic to improve gut health.

• Low Glycemic Carbs: Refined carbs (all the whites, bread, flour, rice, sugar, etc.) cause a sugar buzz or “high” and subsequent crash. While that’s bad news for energy and insulin levels, there’s even more to the story. Sugar burns up your mood-enhancing B-vitamins and diverts the supply of chromium — a mineral that helps keep blood sugar stable and positively affects the release of feel-good norepinephrine and serotonin. Be sure to opt for complex carb foods, and replace your typical sugary holiday treats with just-as-delicious low or no sugar substitutes. We’ve been confused all these years eating a low-fat diet when we should have been eating a low sugar/carb diet.

There are two natural supplements that can boost your mood and help to keep your neurotransmitters in balance. They are SAM-e and 5-HTP. Anti-depressant medications can cause serious side-effects — including addiction, aggression, and worsening depression (including thoughts of suicide), not to mention an increased risk of cardiovascular events and even death. Try some of the natural mood boosters first before turning to a pill

If you want to further address or avoid depression, start by exercising consistently, enjoying time in the sun frequently and following as many of the nutritional guidelines listed above as possible.

Keep your wits about you during these stressful holiday and winter months and incorporate the proper nutrients into your diet to help you stay at your mental peak throughout the winter.

http://www.salisburypost.com/News/122311-nagy-column-winter-blues-qcd

 

 

Stop Eating Your Inflammation

24 November
Thursday, 24 November 2011 22:00 Written by admin 0 Comments

One of the common statements I make to those trying to discover the key to health, wellness and disease prevention is: If you want to live a long, healthy life, you need to learn to master and control your insulin levels and your level of chronic, systemic inflammation.

People are often surprised when they hear me mention inflammation as a factor in disease because they think of the common, everyday, acute inflammation that one typically treats with ice or with the use of anti-inflammatory drugs.

Basically, there are two types of inflammation. Though they’re related, their effects and importance for your health are drastically different.

Acute inflammation most commonly occurs when you have an injury or infection. The pain, redness and swelling that occurs is a sign that your immune system is doing its job, clearing away infection or tissue injury and repairing damaged tissue. Once the threat or stimulus to inflammation is removed, natural anti-inflammatory agents kick in, the inflammation goes away, and healing begins.

Chronic inflammation happens as your body’s immune system gets stuck in the on position. What may have started out as a positive response by the body — sending out signals to isolate the cause, protect and heal — doesn’t shut down when it should, and the resulting ongoing, persistent inflammation ends up being the root cause of many of the diseases we’re facing today.

Chronic inflammation that persists for a long period can kill us slowly over time. When low doses of pro-inflammatory substances continue to be released into the body for an extended period of time, they attack healthy cells, blood vessels and tissues instead of protecting them. These attacks do not always trigger pain and often go unnoticed, unlike a bruise or a cut sustained to the skin. Like a slow poison, overzealous inflammatory cells and hormones destroy our body gradually as we continue to live, work and play with a false sense of good health.

Research demonstrates that chronic, systemic inflammation is a major cause of most of the degenerative disease we currently face. In fact, it is now widely believed that chronic inflammation, that goes undetected for years, is the underlying cause of many dreaded illnesses such as type II diabetes, heart disease, stroke, some cancers, neurological diseases (e.g. Alzheimer’s and dementia), autoimmune diseases (e.g. rheumatoid arthritis), inflammatory bowel diseases (e.g. Crohn’s disease), as well as other diseases which have unknown causes, like allergies, fibromyalgia and migraines.

The great news for us is that the connection between diet and inflammation is well established. This means that we can battle inflammation … preventing or reversing certain chronic health problems … simply by choosing the right foods at the grocery store. The American diet is the cause of many of the diseases we suffer from. The most powerful medicine we have is what is found at the end of our fork!

You can reduce inflammation and fight many chronic diseases by including some of these anti-inflammatory foods in your diet on a regular basis (whenever possible choosing organic and unrefined whole-food varieties):

• Wild-caught fish — sardines, salmon

• Raw nuts — walnuts and almonds

• Berries — blueberries and strawberries, cherries

• Leafy greens/salads — spinach, dark-green lettuce (green smoothies?)

• Grass-fed beef and other free-range, pastured animal foods

• Tea — especially green tea

• Cruciferous vegetables — broccoli, kale and cabbage

• Mushrooms — Shiitake

• Sweet potatoes

• Turmeric — curcumin (nature’s anti-inflammatory)

• Garlic

• Ginger

• Extra-virgin, cold-pressed oils — olive, flaxseed and avocado varieties

Increasing consumption of anti-inflammatory foods is an important first step, but it is also very important to limit inflammation promoters in your diet as well. There are no real surprises on this list but I think it’s always good to be reminded of just how bad they actually are for us.

Avoid these top five offenders:

• Sugar — limit as much as possible

• Refined grains/processed white flour,

• Highly processed feedlot and/or preserved meats

• Common vegetable oils/trans fats — corn, sunflower, safflower oil and hydrogenated oils

• Fried snack foods

While we’re talking about eating your inflammation, the importance of excellent oral health should not be overlooked. Poor oral hygiene is highly correlated with inflammation and an increased risk of degenerative disease. Oral care is not about just having a pretty smile; it is also about maintaining systemic health and decreasing systemic inflammation.

A natural anti-inflammatory regimen I commonly recommend is 2-4 grams of fish oil per day, optimized Vitamin D levels and curcumin capsules 1 gram 2 times per day with food. I often recommend this over an anti-inflammatory drug as it is much safer and frequently more effective.

The value in an appropriate, anti-inflammatory diet is significant in many respects. Disease prevention is the ultimate goal, but along the way, one will frequently note significant improvement in their feeling of health and well-being. Be conscious of what you put in your mouth and you can choose the way you feel, grow and age.

Hippocrates said it best, “Let food be your medicine and medicine be your food.”

http://www.salisburypost.com/Health/112211-health-nagy-column-qcd

Why Not Breast Cancer Prevention Month?

15 October
Saturday, 15 October 2011 20:16 Written by admin 0 Comments

It’s obvious that we are in the middle of Breast Cancer Awareness Month (BCAM), or what I often call, the kick-off to the holiday shopping season. I say this because of the now abundantly available slew of pink products. We are so awash in pink promotions, products and campaigns that one has to ask, is there anyone out there who is not aware of breast cancer? The pinking out of October has left me wondering, why is October not known as Breast Cancer Prevention Month? The answer to this question reveals a number of interesting facts that maybe the public isn’t supposed to know or question.
One of the main missions of Breast Cancer Awareness Month is to increase awareness of the disease and to encourage early detection (mammograms) and treatment. BCAM began in 1985 and a major co-founder and sponsor of BCAM is AstraZeneca, manufacturer of the chemotherapy drug Tamoxifen. Tamoxifen has been one of the most widely prescribed and used breast cancer drugs. National Breast Cancer Awareness Month’s website is copyrighted to AstraZeneca. This fact may shed light on why the mission of BCAM is to promote early detection and treatment rather than to promote prevention or risk reduction.
An important detail frequently overlooked when focusing on early detection and treatment in the “Race for the Cure” is the fact that we often ignore one of the most important factors in dealing with breast cancer: prevention. With an epidemic disease such as breast cancer, step one, most importantly, should be reducing the risk of women getting the disease in the first place. Prevention precedes detection and treatment. Why do we continue to miss this point? If the only goal is a cure, then prevention will not be given the importance it deserves.
Detection and treatment are undeniably important, but the current message does not adequately address the very important role of prevention. If we fail to consider or believe that we have the power to take daily action to prevent or reduce the risk of breast cancer from developing, then we accept the role of victim, as if there is nothing we can do to protect ourselves. There are many choices we can make to live an anti-cancer lifestyle, with the goal being to help prevent the development of cancer in the first place. There are no guarantees that living the perfect lifestyle will definitely prevent the possibility of breast cancer developing, but being mindful of the choices we make can influence our chances.
If we continue to wait for the magic bullet cure that has been sought since the war on cancer was announced in 1971, we will continue to ignore the many research studies showing what we can do to help reduce our risk of developing cancer. The word cure implies that someone can live an unhealthy, toxic lifestyle that will likely result in disease and then just take a pill or a shot that will wash away many years of poor choices, returning that person to health. This is not the case.
The solidarity, unity and message present in working together for the cause of eradicating breast cancer has been hijacked by corporate interests and even by some of the cancer non-profits in the interest of maintaining the continued flow of profits/donations. Corporate intervention frequently leads to expectations of controlling the message of BCAM.
The Susan Komen foundation has filed or threatened over 100 lawsuits against many smaller non-profit organizations who have in some cases unknowingly dared to use the term “for the cure” in their statements. Wouldn’t that money be better spent researching breast cancer prevention? Komen’s corporate partners can use that phrase freely, as long as they provide a large enough contribution. Really, are pink buckets of chicken for the cure (filled with hormone-laden meat and who knows what else) really the way to battle breast cancer? Why not add pink-ribboned cigarettes to the mix in the fight against cancer?
Pinkwashing is defined by the U.S. based group, Breast Cancer Action, as activities of companies and groups that position themselves as leaders in the struggle to eradicate breast cancer while engaging in practices that may be contributing to the rising rates of the disease. Pinkwashers include many of the cosmetic companies whose products contain substances that are identified as carcinogens. Though these companies sponsor events in the fight against breast cancer, behind closed doors, many have voted to reject the Compact for Safe Cosmetics Act, a pledge to remove hazardous chemicals and replace them with safer alternatives. It seems strange that these companies refuse to address the fact that their products contain ingredients linked to breast cancer, all the while presenting themselves as leaders in raising money for the cure.
Many of us know someone who has battled or been affected by breast cancer. We all want to contribute where we can to prevent ourselves, one of our loved ones or even strangers from having to face the difficulties a diagnosis of breast cancer brings. When corporate organizations worm their way into people’s pockets by manipulating their emotions and their sense of humanity for corporate benefit, the road to the cure has taken a detour.
If women were informed and followed an anti-cancer lifestyle, the reduction in the number of cases of breast cancer could be significant with many experts quoting up to a 40-50% reduction. The preventive path is more important than early detection (meaning, you already have cancer). Instruction in proper dietary habits, including anti-cancer foods, toxic chemical avoidance, boosting anti-cancer nutrients such as vitamin D and the benefits of physical activity and exercise should be paramount in the fight against breast cancer. Instead, we continue to promote the agenda of early detection, which in some studies has not made much of a difference in the final outcome.
Lip service is paid to cancer prevention and only a small fraction of the money raised in many campaigns is used to further study prevention, risk reduction and the effects of toxin exposure. As we continue to search for the cure, it is time someone stood up and said, “Hey, I don’t think a cure is coming anytime soon so we all better start thinking about what we can do to prevent the development of cancer in the first place.” Contributions to large non-profits should be followed with the question of how the money is going to be spent to achieve the cure. Don’t be pinkwashed into surrendering your talents, time and money to an organization if you are not made aware of how they fit into the fight or how they will allocate what you donate. Kissing cancer goodbye may just then be possible if we start to address some of the important issues other than what Breast Cancer Awareness Month promotes. Of course, the kiss should occur without the carcinogens in the lipstick that you use before you plant the kiss.

Keeping A Breast – Natural Ways to Prevent Breast Cancer: http://www.youtube.com/watch?v=K0hir_tGIqw&feature=bulletin

http://www.salisburypost.com/Opinion/101611-edit-nagy-breast-cancer-month-qcd

http://www.nytimes.com/2011/10/16/business/in-the-breast-cancer-fight-the-pinking-of-america.html

Sunshine on My Shoulders, in a Healthy, Responsible Way

06 October
Thursday, 06 October 2011 22:02 Written by admin 0 Comments

John Denver had it right many years ago when he sang: “Sunshine on my shoulders makes me happy.” Denver was way ahead of his time, as much of the research data demonstrating the depression-alleviating effects of sunshine (vitamin D) had not yet been published. The many benefits of vitamin D are coming to light, and it seems that daily, there is more research validating the importance of having an optimal vitamin D level.
Vitamin D is a fat-soluble vitamin that is produced naturally in human skin that has been exposed to Ultraviolet B light from the sun. Though labeled a vitamin, D is actually very similar to a hormone in the way it is synthesized and utilized. Vitamin D is made in/by the body from cholesterol and cholesterol lowering drugs are frequently associated with low vitamin D levels.

Vitamin D has many health benefits. Here’s a Letterman-style top 10 list. These benefits are not necessarily in order of importance:

1. Vitamin D supplementation can be free. Just 15-20 minutes per day of sun exposure on untanned skin, longer if you have darker skin. It is important to avoid sunburn in the process, and individual exposure time will vary based on skin tone.

2. Vitamin D is anti-cancer. There are numerous studies showing that optimal vitamin D levels decrease the risk of up to 20 major cancers. You might stay out of the sun, thinking you are preventing skin cancer (and you may be of some types), but you’re also putting yourself at risk for many other common cancers by not optimizing your level. Do you want to lower your risk of breast cancer? Get out and get some sun exposure!

3. Vitamin D is good for the heart. Studies show that low levels of D increase the risk of heart attack 2.4 times compared to optimal levels. Men have 6 times the risk and women 3 times the risk of high blood pressure with suboptimal D levels.

4. Vitamin D is great for the bones. Long considered a staple in bone health, vitamin D plays a significant role in calcium metabolism and is important in the battle against osteoporosis.

5. Vitamin D prevents frailty and falls. In addition to strengthening the skeleton, vitamin D has been found to prevent falls in the elderly, more in men than women. The mechanism behind this has not yet been elucidated. Low D levels are definitely associated with frailty. A recent NFL study found more muscle injuries in those with low vitamin D levels.

6. Vitamin D decreases inflammation. Control of systemic inflammation is one of the keys to health and longevity, and an optimal D level plays a role in keeping inflammation in check.

7. Vitamin D may help prevent autoimmune disease. There are a number of autoimmune diseases that are positively affected by having an optimized vitamin D level. Multiple Sclerosis is one such disease as there is a strong correlation between low D levels and MS. Much of the anti-inflammatory link of D also has to do with helping to prevent autoimmune disease. Rheumatoid arthritis, lupus and psoriasis can possibly be treated or prevented with optimal levels of vitamin D.

8. Vitamin D is important in the treatment of Psoriasis and many other skin disorders. The higher the D level, the more easily treatable and manageable many skin diseases often become.

9. Vitamin D can assist in preventing the flu, in lieu of getting the flu vaccine. Not to get into the politics and nuances of vaccines, but research shows that vitamin D levels are lowest in the winter months (less sun exposure); coincidentally, flu is most common during this time period. There is quite likely a connection. If you decide not to get a flu shot, try optimizing your D level to help battle this common affliction.

10. Vitamin D optimization requires that we get outdoors more, which would do us good, as we are spending more time indoors and less time outdoors living life the way we were meant to. Of course, a supplement may do the job too, but sun exposure is one of the best methods to improve your D levels.

11. Vitamin D has been shown to help modulate and improve insulin resistance. This means that optimal D levels may even help prevent and modulate type 2 diabetes. With the epidemic of diabetes we’re facing, anything to help decrease diabetic problems will be a bonus.

Oops, that is more than 10. What I listed above is just scratching the surface, and more will be revealed with the passage of time and continuing research. Vitamin D influences approximately 2,000 genes in the body. The bottom line is, your vitamin D level is important to maintain optimal health and longevity.

I consider an optimal D level to be 50-70ng/ml (70-100 if you have cancer or heart disease), as that is what current science supports. My general recommendation is to have your 25(OH)D level checked, and if low, take 2000-5000iu of vitamin D3 (not D2) daily, possibly more based on your level and a discussion with your doctor. Most of us can tolerate 10,000 iu per day without overdosing, but I would not recommend this as a routine dose without testing. Your level should be checked once or twice per year to ensure that you are at an optimal level. “Normal” is not an acceptable level; find out your number.

If you are on a statin cholesterol medication, definitely have your vitamin D level checked, as vitamin D is made from cholesterol. Statin use and low vitamin D levels are a common association.

Most treatment protocols for vitamin D deficiency include a once weekly dose of D3 or D2 (50,000iu). I prefer using a daily dose as I feel it is best to get a small amount daily rather than a huge amount weekly. That is my personal preference. What day of the week is the day you need one large dose (assuming your digestive system is functioning optimally and you absorb the full dose) and what days are the days you don’t need to supplement?

To further educate yourself on this topic, I strongly recommend you watch Dr. Michael Holick’s lecture, “Vitamin D and Prevention of Chronic Diseases” on YouTube. This lecture details the significant health benefits of Vitamin D. Not only is this lecture extremely informative, it is surprisingly entertaining in the way the information is presented. Holick is a preeminent Vitamin D researcher.

Enjoy the sun (responsibly, without burning).

Disclaimer: This information is being offered for educational purposes only and should not replace or be used as a substitute for recommendations from your personal physician. In other words, proceed at your own risk in beginning or partaking in any of the recommendations mentioned.

http://www.salisburypost.com/Health/100311-health-Nagy-Health-column-qcd

Choose Health: The Power of One

07 September
Wednesday, 07 September 2011 06:26 Written by admin 0 Comments

Each day, as we go about our busy lives, we spend more time paying less attention to some of the things that should matter the most. Over the past 50 years, our personal and national health has deteriorated at what seems to be an ever increasing rate. The Lancet, a medical journal, recently reported that over half of the U.S. adult population will be obese by the year 2030.

The prognosis for America’s future health does not look good. In an effort to combat this situation and to provide tools that can help you face the future, I will be writing a column to guide you on the path to better health. We are where we are now for numerous reasons and the problems we face are multi-faceted. The current health crisis in America is not due solely to gluttony and sloth. It goes much deeper than that. I hope to explore some of these issues and outline practical solutions for you in the months ahead.

Read more ...