Greetings!
I have been asked a lot about Vitamin D deficiency so I thought I would dedicate this newsletter to this subject.
Lack of Sun Exposure is Dangerous
While excessive exposure to the sun can cause skin cancer, the research shows that the greater risk is lack of sun exposure, which leads to low levels of vitamin D. The extreme thinking that any sun exposure is harmful is being re-thought. For Vitamin D production you need 10 to 15 minutes of direct sunlight on your skin (without sunscreen) every day. After 10 to 15 minutes, when the skin starts to turns pink, continued UV exposure may cause damage. The exact amount of time needed to be safe and produce vitamin D will depend on the skin type, healthy function and the amount of natural pigment in the skin.
So remember when you go shopping for your sunscreen this summer:
Only a Few Sunscreen Ingredients are Safe
There are only a few active sunscreen ingredients that effectively block both UVA and UVB rays. The only ones that are both safe and effective for UVA and UVB protection are zinc oxide and titanium dioxide, which do not penetrate the skin. They block or reflect the sun.
Avoid sunscreens with Oxtinoxate, Octisalate, Oxybenzone or Homosalate. These chemicals are toxic and have high absorption rates through the skin. They act as either irritants, allergens, hormone disruptors or carcinogens.
**I'm in the process of creating a sunscreen lotion. I will let you know if I'm successful!!
History of Vitamin D Deficiency
History of Vitamin D Deficiency
Vitamin D deficiency disease, also known as rickets, was reported as far back as the 1600's as a bone softening disease. It was originally treated with cod liver oil in the 1800's but it wasn't until the 1930's that vitamin D deficiency was discovered as the cause. Vitamin D however is not really a vitamin, it is a hormone. In fact vitamin D in the active form, known as calcitriol, is now understood as the most potent steroid hormone in the human body. At the optimal levels it may be responsible for preventing many of our modern day diseases.
Symptoms of Vitamin D Deficiency
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/high blood pressure, autoimmune diseases like multiple sclerosis, diabetes, depression, obesity, chronic muscle and/or joint pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more. New reports from the council have linked vitamin D deficiency to higher risk of flu and autism.
How to Get Vitamin D3 From the Sun
During the summer months the UVB rays are the strongest between the 10am - 2pm. For most people 10-15 minutes of direct sunlight on unprotected skin during these hours will be enough to manufacture about 10,000 - 20,000 IUs of vitamin D3. Get just enough sun to turn your skin slightly pink. Darker skinned people will have to get more sun to optimize their vitamin D levels. It takes about an hour for the cholesterol on the skin to convert to D3 and then to be absorbed. So if you work out or exercise in the sun and then take a quick shower you might be washing off all that precious vitamin D you just manufactured on your skin. Many animals get their vitamin D by licking their oily fur which has combined with the UVB rays to make vitamin D3.
HOW TO OPTIMIZE YOUR VITAMIN D LEVELS AND PREVENT DEFICIENCY
Summer Sun Exposure:
Regularly receive midday sun exposure between 10am - 2pm in the late spring, summer, and early fall, exposing as much of the unprotected skin as possible for 10-15 minutes if your are fair skinned, longer if you are dark skinned.
Supplementation: Depending on your sun exposure, I suggest minimal Vitamin D3 supplementation in the summer - perhaps a dose of 1,000 - 3,000 IUs per day.
Test Your Levels: Test your vitamin D levels to ensure you have optimized summer sun exposure.
Winter Vitamin D Optimization:
Supplements: Take 5,000 IUs of Vitamin D3 per day for three months, a
Children: Take 2,000 IUs Vitamin D3 per day during the winter.
cantalope
The Health Benefits of Cantaloupe
When it comes to eating melons, we think cantaloupes are pretty darn amazing! They are very popular in salads and desserts because of their wonderful flavor and juiciness. Cantaloupes date back to the times of ancient Greece and Rome. It is believed that it got its name from a former garden near Rome called Cantalou where it was grown. Cantaloupe is available year-round and requires very little prep to enjoy eating it. Here are some of the health benefits of eating cantaloupe.
Melons have been found to be one of the best sources of myoinositol, a building block of cell membranes. This nutrient has recently been the focus in many studies involving the treatment of depression, panic attacks, diabetic nerve damage, and liver disease. It is also thought to help prevent some cancers.
There are only 56 calories in one cup of cantaloupe!
One cup of cantaloupe cubes provides 427 mg of potassium and has a good amount of calcium and magnesium. This same cup contains 3,000 mcg of beta-carotene, which is an excellent antioxidant that helps protect the cells from damage.
Cantaloupes are a good source for vitamin A and vitamin C, vitamins which helps to promote good eye health and bone development. It's also great for boosting the immune system! If you feel like you are getting a cold, try eating some cantaloupe!
This melon promotes good heart health because it is an excellent source of potassium. Cantaloupe also contains folate and vitamin B6, which helps maintain good levels of homocysteine. Elevated levels of homocysteine can damage the walls of arteries.
Vitamin D: Astonishing Health benefits
John Douillard, DC, PhD
deviled eggs Stress Creates an Acidic Environment
When under stress, the body is forced to manufacture and secrete excess stress fighting hormones to boost energy and fight inflammation. The waste products of these hormones are called free radicals, which are known to be the leading cause of aging, disease, cancer and premature death. What's worse is that these hormones and the free radicals are very acidic, which alters the blood and intracellular chemistry to become less alkaline and more acidic.
Learn to di-stress with my Meditate, Yoga and Breathe workshop
Next class, Saturday April 24th at 2:30pm
Cost is just $10!!
