Why you need more vitamin D

By Susan Male-Smith

"I drink a lot of milk, so I'm probably fine." So says Boston resident Doug Bennett in response to all the recent attention given to vitamin D. But like most Americans with the same ho-hum reaction, he's oh-so-wrong. Why? Milk and other foods don't contain nearly enough vitamin D to meet most people's needs, and while your body actually makes its own vitamin D from sunlight, people are spending more and more time indoors -- and when we do go out, we slather on sunscreen, which protects against skin cancer but also prevents vitamin D production. And now that we're heading into winter ... well, you can see where this is heading.

Americans Don't Get Enough Vitamin D

An alarming three out of four Americans are seriously short of vitamin D, according to the results of a recent study conducted at the University of Colorado. And while 77 percent of Caucasians are in jeopardy, nearly all African-Americans (97 percent) and most Hispanics (90 percent) need more D. (This is because their darker skin prevents them from making as much D from sunlight as people with lighter skin.) Moreover, a new study published in the September issue of Pediatrics reports that 70 percent of children don't get enough D.

While today's vitamin D shortfalls are less dramatic than the severe, rickets-producing deficiencies of the past, it's far more insidious. Researchers have found that insufficient vitamin D has serious, far-reaching ramifications, including:

Higher rates of cancer Some of the strongest research links low D levels with colon cancer, which is much more common at northern latitudes. In fact, the active form of vitamin D inhibits cell growth, making it a natural cancer fighter. "All cancers, even melanoma [skin cancer], have a strong link to low D levels," notes Robert P. Heaney, M.D., of the Osteoporosis Research Center at Creighton University in Omaha, Neb.
Increased risk of heart disease and diabetes Among children in the Pediatrics study, those with insufficient D had higher blood pressure and lower levels of high-density lipoprotein (HDL) cholesterol (the good kind), both of which put them at risk for future heart disease. Adolescents in the study also had elevated blood sugar, foretelling a flirtation with diabetes.
More colds and flu In the University of Colorado study, "low vitamin D levels were associated with a 35 percent increased risk of respiratory infections, like the common cold and influenza," says lead researcher Adit Ginde, M.D. "For those with chronic lung conditions, the link was even stronger -- people with asthma had five times the risk of respiratory infection, those with emphysema twice the risk."
A host of other maladies As research continues, experts are finding that insufficient vitamin D levels are tied to a host of maladies, including pregnancy-related complications, Parkinson's disease, multiple sclerosis, arthritis and even dementia.
How Much Vitamin D Do You Need?

While the recommended dietary allowance (RDA) is still 400 international units (IU) of vitamin D per day, nearly every expert will tell you that's simply not enough, and you can bet the RDA will change next year when a government panel weighs in. "Most Americans need at least 1,000 IU a day," says Ginde, "and many require even higher doses."

What about the milk that Doug Bennett touts as his saving grace? When the government mandated vitamin D fortification to prevent rickets, they set the level at 100 IU per cup. That was fine when we were aiming for 400 IU a day, but it won't get you close to the 1,000+ IU experts recommend today. Moreover, few foods contain vitamin D naturally. There's a little in fatty fish and egg yolks, but not enough to make a big difference. And from November to February, even the sun can't do its thing. It just isn't strong enough. So to make sure you get enough of this essential nutrient:

Take a vitamin D supplement. Michael Holick, M.D., Ph.D., director of the Vitamin D Laboratory at Boston University, recommends 1,000 to 2,000 IU daily, especially in the fall, winter and spring. And don't worry about getting too much; one study found that 10,000 IU a day is safe, even when taken for a year.
When buying supplements, be sure to look for D3 (cholecalciferol), which is much better absorbed than D2 (ergocalciferol).
Try to get 10 to 15 minutes of unprotected sun on your arms, neck and face every day. (The risk of harmful effects is small as long as you don't overdo.)
Ask your doctor to check the 25-hydroxy vitamin D levels in your blood. For the most accurate results, get tested in the winter, when your D level is at its lowest. Aim for at least 30 ng/mL.
Vitamin D is the new "it" nutrient for a reason. Research shows it does so much more than we thought, at a time when we're getting far less than we ever did. So enjoy your milk, take a D3 supplement, get some sun and have your D blood level checked. Your body will thank you.

For more information go to www.parkinsonresearchfoundation.org

Parkinson's Disease and Nutrition

By Steven Panzullo

Consulting a doctor about diet and exercise especially when you have Parkinson's disease is especially important. It is also important to eat a variety of food from all the food groups and to eat foods high in fiber which may include: cooked dried beans and peas, whole grain foods, bran, cereals, rice, pasta, and plenty of fresh fruit. It is also recommended to eat foods low in fat and cholesterol. Limiting sugars and salt is also a good idea. Drinking plenty of water is good as well to help flush anything bad out of your system.

To help control any nausea that may be caused by medications for people with Parkinson's disease you can try clear or ice cold liquids, and avoid acidic drinks such as orange or grapefruit juice because they may make nausea worse. Drinking liquids between meals instead of during them may also help with nausea related to Parkinson's disease medications. Eat more cold foods to avoid getting nauseous from the smell of hot foods. It is also suggested to rest after eating and keep your head elevated to lessen the nausea.

Other tips and nutrition for people with Parkinson's disease may include drinking plenty of liquids, drinking between bites to make swallowing easier, or add sauces to foods to make chewing and eating easier, eat sour candy or fruit chews to increase saliva in your mouth to help make chewing easier as well and consult a doctor about any special concerns or problems.

People with Parkinson's disease face daily challenges and struggles, but following these dieting and eating tips may help them and their loved ones to rest easier and feel more comfortable. That way they can continue to enjoy life for as long as possible.

For more information go to www.parkinsonresearchfoundation.org

The Risks of Lowering Your Cholesterol Too Much

The common mindset in much of the developed world is that lowering your total blood cholesterol below 200 mg/dL is a key to good heart health. In reality, lowering your cholesterol does nothing to address any underlying problems … and lowering it too much can seriously devastate your health.

One large study conduced by Dutch researchers found that men with chronically low cholesterol levels showed a consistently higher risk of having depressive symptoms.This may be because cholesterol affects the metabolism of serotonin, a substance involved in the regulation of your mood.

On a similar note, Canadian researchers found that those in the lowest quarter of total cholesterol concentration had more than six times the risk of committing suicide as did those in the highest quarter.
Dozens of studies also support a connection between low or lowered cholesterol levels and violent behavior, through this same pathway: lowered cholesterol levels may lead to lowered brain serotonin activity, which may, in turn, lead to increased violence and aggression.

And one meta-analysis of over 41,000 patient records found that people who take statin drugs to lower their cholesterol as much as possible may have a higher risk of cancer,while other studies have linked low cholesterol to Parkinson’s disease.

What cholesterol level is too low?

Brace yourself.

Probably any level much under 150, an optimum would be more like 200.

So how do you know if your cholesterol really is too high?

For more information go to www.parkinsonresearchfoundation.org