by Paula Owens
Did you know that over 90% of all diseases could be prevented with four things? These four include exercise, stress management, a healthy diet/nutrition program and sunlight. Vitamin D is produced endogenously when our skin is exposed to ultraviolet rays from sunlight. Vitamin D, a fat-soluble vitamin, is found in very few foods, added to others and available as a dietary supplement. We're consistently told to stay out of the sun, to wear hats and cover ourselves with sun block to prevent skin cancer. By following this advice, our levels of vitamin D are significantly reduced causing a majority of individuals to be deficient in vitamin D.
The American Academy of Dermatology recommends that vitamin D be obtained from food and supplements and not from unprotected exposure to ultraviolet radiation. Why is it then, that for the last 20 years, vitamin D deficiency is on the rise? It's understandable why a dermatologist dealing with skin cancer patients, advises people to stay out of the sun. However, millions of people are, and will develop other very serious diseases because their vitamin D levels are too low. Exposure to sunlight is essential for optimal health. A healthy balance is required between avoiding an increase in the risk of skin cancer from excessive sun exposure, and getting enough exposure to maintain adequate vitamin D levels.
Did you know?
According to a study published in the journal Archives of Internal Medicine, 70% of whites and 97% of blacks in the United States have insufficient blood levels of vitamin D.
A study in the March 2010 Journal of Clinical Endocrinology and Metabolism showed a link between vitamin D levels and the accumulation of fat in muscle tissue, which is important for muscle strength. While scientists have known the link between vitamin D and muscle strength for years in the elderly population, this is the first to find the association in young people.
The New England Journal of Medicine states that almost half of critically ill patients in intensive care units (ICUs) are deficient in vitamin D.
Individuals deficient in Vitamin D are more likely to suffer from elevated blood pressure.
One of every seven teenagers in the United States is deficient in vitamin D.
Overweight teenagers were twice as likely to be deficient as teenagers of healthy weight. Girls had twice the risk of boys.
Low vitamin D levels may actually reduce muscle power and force in adolescent girls. Vitamin D is positively related to muscle power, force, velocity and jump height in adolescent girls.
During pregnancy, vitamin D deficiency may increase chances of elevated blood pressure and diabetes in mothers and weakened bones in their offspring.
Vitamin D deficiency is a serious problem among the elderly in the USA. Americans aged 50 and older are at increased risk of developing vitamin D insufficiency. As people age, their skin cannot synthesize vitamin D as efficiently and the kidney is less able to convert vitamin D to its active hormone form.
Older women who skimp on vitamin D rich foods (fatty fish) are more likely to develop breast cancer, according to Frank Garland, Ph.D. of the Department of Community and Family Medicine at UCSD. Dr. Garland finds that vitamin D prevents postmenopausal breast cancer in women over 50 years of age, but not in women who get cancer at younger ages.
Higher serum 25-OH Vitamin D levels are associated with LONGER WBC telomere length and lower C-reactive protein levels in women. The exact mechanism of action is unknown, but it is thought that vitamin D's ability to attenuate the pro-inflammatory response helps prevent telomere attrition. Longer telomere length may delay the onset of age related chronic disease.
About 70 percent of U.S. kids have low levels of vitamin D, which may increase their risk of bone disease, heart disease, cancer and other illnesses.
Vitamin D may protect against respiratory infections. People with the lowest blood levels of vitamin D have more colds and cases of the flu. The risks were even higher for those with chronic respiratory disorders such as asthma and emphysema. Archives of Internal Medicine. February 23, 2009.
Why is Vitamin D so important?
Immune system regulator - the higher your vitamin D level, the lower your risk of contracting colds, flu, and other respiratory tract infections. We often think of vitamin C for colds, however low vitamin D levels are associated with decreased immune function and an increase in mortality.
Do you want to protect yourself from getting the flu? Instead of a toxic flu shot, supplement with vitamin D and 600 mg. 2x/day with N-acetyl cysteine.
According to Dr. Mercola, "At least five studies show an inverse association between lower respiratory tract infections and 25(OH)D [vitamin D] levels. That is, the higher your vitamin D level, the lower your risk of contracting colds, flu, and other respiratory tract infections."
Vitamin D is a true steroid with first order, mass action kinetics. It's more than just a "vitamin." Its metabolic product, called calcitriol, is a secosteroid hormone that impacts over 2,000 genes in your body, according to the Vitamin D Council.
Vitamin D helps prevent cancer. Vitamin D can reduce 78% of all cancers! It was found to significantly decrease PSA levels in 20% of men diagnosed with prostate cancer.
Approximately 80-90% of your immune system is in the gut.
Vitamin D is important for the absorption and metabolism of calcium and phosphorous, which is required for healthy bones and prevention of osteoporosis.
Optimal vitamin D levels reduce your risk of developing asthma. Vitamin D reduces asthmatic symptoms according to researchers from Harvard Medical School.
Optimal vitamin D levels reduce your risk of developing rheumatoid arthritis, Multiple sclerosis and cancer. Deficiency is particularly common in those with inflammatory and autoimmune disorders.
Modulates inflammatory responses
Research from the Medical College of Georgia revealed that vitamin D is linked to maintaining a healthy body weight and helps prevent obesity.
Vitamin D helps the body control calcium levels. When the body is deficient in either vitamin D or calcium, there is an increase in the enzyme fatty acid synthase, which converts calories into fat. Having a lack of vitamin D causes more calories to be stored as body fat, particularly in the abdominal region.
Vitamin D is a synergist to calcium and magnesium.
Vitamin D plays a key role in brain function later in life.
Risks and conditions that cause vitamin D deficiency include:
Being of African-American decent; people with dark skin
Cloud cover and smog
Digestive dysfunction that limits absorption - some people's digestive tract cannot absorb vitamin D due to medical problems such as celiac disease, cystic fibrosis and Crohn's disease.
Inadequate sunlight exposure
Infants who are exclusively breast fed
Insufficient intake from foods and/or supplements - Under-consumption of the recommended levels of vitamin D. This especially applies to those following a strict vegetarian diet because vitamin D is highest in egg yolks, cheese, beef liver, fish and fish oil.
Kidney and liver and gallbladder dysfunction/disorders
Living farther away from the equator as your exposure to sunlight is less during many months of the year
Medications: prednisone, cholesterol lowering drugs, seizure medications
Obesity - Obese individuals when exposed to the same amount of sunlight as normal weight patients, produce only about 55% vitamin D. Vitamin D is extracted from the blood by fat cells, altering its release into the circulation.
Older adults - As people age their kidneys are less able to convert vitamin D to its active form.
Sunscreens - Limited exposure to sunlight: You body makes vitamin D when your skin is exposed (without sunscreen) to sunlight. Our ability to absorb vitamin D from the sunlight diminishes as we age.
Vitamin-absorption disorders
Conditions associated with vitamin D deficiency include:
Alzheimer's disease
Bacterial vaginosis - In a study involving 469 pregnant women, vitamin D deficiency was associated with an increased risk of bacterial vaginosis (BV). Bodnar LM, Simhan HN, et al, J Nutr, 2009 Apr 8
Bone pain and muscle weakness
Cancer
Cognitive impairment
Diabetes
Heart and cardiovascular disease
Hypertension
Immune dysfunction
Inflammation
Low back pain, especially women
Multiple sclerosis - 14,000 IU of vitamin D is beneficial for those with MS
Osteomalacia - softening of the bone caused by demineralization, loss of minerals, specifically calcium from bone. This disorder only affects adults and can cause severe musculoskeletal pain.
Osteoporosis - reduced bone mineral density and increased bone fragility.
Periodontal disease
Peripheral artery disease
PMS
Rickets
Tuberculosis
See Part II next month.
Paula is a nutritionist, fitness and weight loss expert. She is the author of THE POWER OF 4 - Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life. Paula holds a Masters degree in Holistic Nutrition, a Bachelors degree in Kinesiology and numerous professional health and fitness certifications. Visit Paula at www.PaulaOwens.com
