Being officially considered a Migrainuer ( one who experiences migraines), I am always on the search to figure out what chemical imbalance I may have and what nutritional or herbal help I need.

Translated, that means I am ever researching vitamins and vitamin deficiencies, what the lack of any one nutrient or chemical in our bodies can cause a domino effect health issues and how to determine what our body needs.
Seeing as I am not a chemist and my body is in no other lab but the lab of life, much of what I do is trial and error…however, come to think of it….so are labs…and the labs of life.

At any rate, the last few weeks have been fairly migraine free, so I am writing down what I am now doing…just in case it keeps working.

Fish oil – 1000 ml. morning and night.
Magnesium – 500 ml. night only ( it seems to interact with one of my pharmaceutical medications)
Whole food multi- vitamin – one a day
Extra - B12 sublingual
Ginko Biloba – once a day
Natural progesterone cream – twice a day ( this is a natural hormone, mood stabilizer and is great for relieving muscle pain. Probably more for women…I think )
Water
1/2 dose anti-depressant ( note – the kind I take especially works with the norepinephrine chemicals in the brain and not serotonin. When I began taking this, I was headache free for a whole month and my mood improved considerably. Since then, my migraines increased again but are still less than they were and it helps with the brain fog so prevalent with migraines…so I think this medication is still worth it. At the very least it keeps me within the 18 emergency pills the insurance company allows me each month. )
Triptans ( that’s the emergency pill ) as needed.  This I take only when I feel a headache coming on..before it turns into a monster.
Coffee as needed.

I need to walk and I know that exercise helps my headaches. When warmer weather arrives, I will walk more.

Know someone who suffers from migraines? Pass this information on!

The End.

Theresa

The bottomline is this: drink plenty of clean, pure water, eat as close to nature as you can, get some exercise…outdoors in the sunshine as often as possible and take a wide spectrum whole food supplement to fill in the nutritional gaps. ( I recommend Body Balance)

Do a little each day, every day and don’t expect the quick fix. Time will expose what you are doing or are NOT doing. This *”Slight Edge” approach will change your life…but YOU decide how it changes.

* I advise everyone to read the book by Jeff Olsen called, “The Slight Edge”. Give this book as a Holiday gift, it will change people’s lives more than any tie or pair of socks ever could and will not get eaten by the dryer.

 Greetings,

On my next radio talk show “Waves of Healing” on 11/3/09 at 3pm PST, I will be interviewing Sonia Choquette – a World-Renowned Visionary, Intuitive Consultant, and Revolutionary Teacher and Psychic. You can listen to show live on 11/3/09 at 3pm PST by login to www.blogtalkradio.com/Lea-Yekutiel Or you can listen to all of the shows at your convenience time by login to www.blogtalkradio.com/lea-yekutiel  and listen to archived shows and download it for F R E E.

Women with breast cancer have low vitamin D levels

NewsRx.com

10-23-09

Women with breast cancer should be given high doses of vitamin D because a majority of them are likely to have low levels of vitamin D, which could contribute to decreased bone mass and greater risk of fractures, according to scientists at the University of Rochester Medical Center (see also University of Rochester Medical Center).

In a study of 166 women undergoing treatment for breast cancer, nearly 70 percent had low levels of vitamin D in their blood, according to a study being presented Thursday, Oct. 8, at the American Society of Clinical Oncology’s Breast Cancer Symposium in San Francisco.

The analysis showed women with late-stage disease and non-Caucasian women had even lower levels. “Vitamin D is essential to maintaining bone health, and women with breast cancer have accelerated bone loss due to the nature of hormone therapy and chemotherapy. It’s important for women and their doctors to work together to boost their vitamin D intake,” said Luke Peppone, Ph.D., research assistant professor of Radiation Oncology, at Rochester’s James P. Wilmot Cancer Center. He is a member of the National Cancer Institute’s Community Clinical Oncology Program research base in Rochester. Scientists funded by the NCI analyzed vitamin D levels in each woman, and the average level was 27 nanograms per milliliter; more than two-thirds of the women had vitamin deficiency.

Weekly supplementation with high doses of vitamin D — 50,000 international units or more — improved the levels, according to Peppone’s study. The U.S. Institute of Medicine suggests that blood levels nearing 32 nanograms per milliliter are adequate. This problem is not unexpected, Peppone said, because previous studies have shown that nearly half of all men and women are deficient in the nutrient, with vitamin D levels below 32 nanograms per milliliter. Vitamin D, obtained from milk, fortified cereals and exposure to sunlight, is well known to play an essential role in cell growth, in boosting the body’s immune system and in strengthening bones.

I hope this information is useful to take better care of yourself.

With my unconditional love,

Lea Yekutiel

www.ilovemybreastcancer.com

www.blogtalkradio.com/lea-yekutiel

Many American children are lacking in sufficient levels of one vitamin in particular: vitamin D. The main source of that vitamin comes not from ingestion, but from exposure to sunlight, which plays a key step in vitamin D synthesis in cells. Guidelines recommend that children have levels of vitamin D of at least 50 nmol/L. But a study found that about 1 in 5 kids — 6 million total — had levels below that mark. More than two-thirds of children have levels below 75 nmol/L, which is the level recommended for adults.

Since darker skin pigmentation makes absorption of sunlight more difficult, and thus synthesis of vitamin D less efficient, it’s not surprising that African-American children are much more likely to be deficient in vitamin D than white children. Children in the study who took multivitamins had higher levels of vitamin D, but less than half of kids actually take multivitamins. In many parts of the country, sunlight during the winter months is inadequate to produce vitamin D at sufficient levels. Plus, that particular vitamin does not occur naturally in a lot of common foods, so it’s hard to get it from other sources.

How can children get their needed vitamin D then? Some suggest that foods should be fortified with the vitamin to make it available to the entire public. The problem with that is, with some people already getting sufficient levels of the vitamin, adding into the food supply might be overkill. The best approach is probably encouraging the use of supplements. That way, kids don’t have to worry about too much sun exposure either, which can of course lead to skin cancer. But if we do nothing about this problem, we might see an increase in the health effects associated with not enough vitamin D intake.

Read more about this study in the Atlanta Journal Constitution.

What does Vitamin B12 do?

Vitamin B12 belongs to the water soluble class of vitamins. Its primary function is to regulate normal function of the brain and nervous system. Vitamin B12 also plays a role in the formation of Blood. Its involvement in almost every cell in the body during metabolism makes it a critical component of normal bodily functions. Its importance is further noted in DNA synthesis and regulation, fatty acid digestion and energy production.

Vitamin B12 cannot be produced by any plants or animals and contains the biochemically rare element cobalt. These two facts alone place significance importance on the intake of sufficient Vitamin B12 levels through diet.

Vitamin B12 Symptoms and Disease

Vitamin B12 deficiencies can be responsible for irreparable brain and nervous system damage. Symptoms for minor level deficiencies of Vitamin B12 include

• Tiredness
• Depression
• Poor memory

However, these symptoms alone cannot diagnose Vitamin B12 deficiency. The most common complication from Vitamin B12 deficiency is known as Biermer’s disease or Pernicous Anemia. It is distinguished with three critical symptoms

1. Anemia with bone marrow promegalobestosis
2. Gastrointestinal symptoms
3. Neurological symptoms

As the disease progresses mental disorders can take hold such as irritability, concentration problems and depression with suicidal tendencies. The likelihood of curing this disease is inversely proportional to the length of time the symptoms persist even after rectifying any Vitamin B12 deficiencies.

Vitamin B12 Sources

The best natural sources of Vitamin B12 are meat (particularly liver and shellfish), eggs and milk.  For vegans, this posses a problem as plants should not be relied upon as a source of Vitamin B12.  Therefore vegan humans should take special care to supplement their diet appropriately, perhaps through the use or a Vitamin Supplement. Animal product sources of Vitamin B12 have the following breakdown

• Half a chicken breast provides approximately 6% of the daily amount
• Three ounces of beef provides approximates 40% of the daily amount
• One slice of liver provides approximately 780% of the daily amount
• Three ounces of mollusks provide approximately 400% of the daily amount
• One egg provides approximately 10% of the daily amount

Vitamin B12 can also be supplemented in pill form through specialised vitamin supplements or a multivitamin. Deficiencies can also be supplemented by liquid doses, nasal spray, or injection in more serious cases. Pernicous Anemia is often treated via injection but can also be treated orally with high dosage vitamin supplements.

Vitamin B Recommendations

Recommended Dietary amount fro Vitamin B12 is between 2 and 3 (µg) micrograms per day. When taken orally at the recommended daily intake levels Vitamin B12 is can be considered safe in general.

For people who suffer from Cobalt allergies or on a range of other prescribed medication you should consult your trusted physician as complex interaction are possible.

To discover more about vitamin B12 and other nutritional issues visit www.nutritionhelp.net

1. What role does Vitamin D play in a healthy body

Vitamin D assists the body to absorb and importantly retain calcium and phosphorous. This makes it essential for bone development and strength. More recent studies show that Vitamin D may keep cancer cells from multiplying and growing. Vitamin D is also plays an important role in controlling infections in the body.

Due to its primary link with bone development, deficiencies in the levels of Vitamin D have been linked to bone traumas and fractures. It may also help in promoting muscle strength another key issue in elderly people which can lead to disability and even death when combined with bone weakness. Other studies have established associations with low Vitamin D daily intake and increased risk of breast, colon and other cancers. Combined Vitamin D studies also suggest it has an overall decrease on mortality rates from all causes! The importance of getting enough Vitamin D in your diet cannot be understated! Are you getting enough Vitamin D?

2. Am I getting enough Vitamin D?

As a result of the potential serious problems associated with Vitamin D deficiency and the potential benefits of incorporating enough Vitamin D in ones diet it is important to know how much is enough?

General consensus suggests that levels of Vitamin D intake should vary by age. Vitamin D intake by age is

• 5 micrograms up to age 50
• 10 micrograms between ages 51 and 70
• 15 micrograms after age 70

Optimum Vitamin D intakes are significantly higher with 25 – 50 micrograms recommended each day. This may be much more than a typical multivitamin will provide. Hence and additional Vitamin D specific vitamin supplement may be neccessary! Why risk it! Support your health with Vitamin D. For a comprehensive and value for money health solutions Shop at MotherNature.com for thousands of all-natural Health & Wellness products.

3. The best sources of Vitamin D

Very few foods actually contain Vitamin D. The best sources include dairy product and breakfast cereals that have been fortified with Vitamin D. Fatty fish such as salmon and tuna also provide a suitable daily source of Vitamin D. For the average person the best source of Vitamin D is from a multivitamin or specific Vitamin D supplement. As previously mentioned the amount contained in multivitamins may be well below optimal levels as a result the products recommended below have increased levels of Vitamin D to ensure correct daily uptake of the vitamin. We recommend Weil Products Daily Multivitamin for Optimal Health – 180 tab to deliver all the vitamin nutrients of leading retail brands at appropriate levels at a fraction of competitors prices!

Weil Products Daily Multivitamin for Optimal Health – 180 tab Complete Multivitamin based on Dr. Weil’s integrative approach.* Dietary SupplementThe Daily Multivitamin Formula provides a full complement of vitamins and trace minerals necessary to support daily metabolic processes. This scientifically derived formula includes flavonoids, B vitamins including folic acid, choline and inositol, and several important minerals. The Weil exclusive formula includes most of the key nutrients your body needs to support optimum health.

Vitamin D is also be formed from sunlight. In northern or very southern latitudes this can pose a serious problem, especially in winter. It is recommended that at least 15 minutes of direct sun light be sought each day to produce Vitamin D from the action of sunlight on the skin. African Americans, and other dark skinned races along with the elderly typically have much lower levels of Vitamin D resulting from sunlight action. In areas of high exposure to sunlight the use of sunscreen lotion has a significant dampening effect on Vitamin D creation.

It is estimated that approximately 1 billion people are at risk from Vitamin D deficiency. This Vitamin D deficiency exists across all major races of people and does not discriminate. Why risk it! Support you health with a specifically designed Vitamin D supplement to combat bone and muscle strength problems. A 3 month Twinlab Calcium 500 – Magnesium & Vitamin D, 180 tab supply will get you started.

Twinlab Calcium 500 – Magnesium & Vitamin D, 180 tab TwinLab Calcium 500 with Magnesium and Vitamin D 180 tablets per bottle.Supplement Facts:Serving Size: 1 tabletServings per Container: 180Ingredients:Amount Per Serving:% Daily ValueCalcium (from calcium carbonate and calcium citrate) 500 mg 50%Magnesium (from magnesium oxide and magnesium aspartate) 250 mg 79%Vitamin D (from vitamin D-3) 200 iu 50% % Daily Value is based on a 2,000 calorie diet ** Daily Value not established

We have all grown up hearing “An Apple a Day keeps the Doctor Away!”  Now, as a mom, I am focused on providing the right nutrition for my daughter so she can grow up strong and healthy.  I began by asking myself ‘What are the rules that we should be nutritionally living by?’  I know that healthy habits should start early, beginning with exercise, portion control and choosing the ‘right’ foods – these habits will set the stage for the rest of her life.  Children learn by observing their role models – mostly family – so I did some research to educate myself about the necessary nutrients needed to make our entire family healthy.  Here is a list I’ve complied – it is just what the doctor ordered!

Calcium:
Calcium is crucial for bone mass development, but a third of 4 to 8 year old children don’t get enough.  A bonus is that many high calcium foods are also high in Vitamin D – helpful for preventing Type 1 diabetes. Foods rich in calcium and Vitamin D include milk, cheese, yogurt (excellent but watch the sugar), fortified cereals, soy products and some juices.

Iron:
Iron is essential – it helps red blood cells carry oxygen to cells throughout the body, directly affecting brain development.  Studies show that up to 20 percent of kids are not getting enough Iron.  If this deficiency is left unchecked it can lead to learning and behavioral problems. Some of the best sources of Iron are lean meats including shrimp, beef, and chicken. If your child is a vegetarian or doesn’t care for the taste of meat try beans, lentils, and chickpeas. Although Iron from plant sources is not absorbed easily by the body, Vitamin C based foods can increase the absorption level.  Foods high in both Iron and Vitamin C are broccoli, Swiss chard, and other dark green leafy vegetables.

Vitamin E:
What is important about Vitamin E? It is an antioxidant that protects our cells from damage. It is estimated that 80 percent of children under the age of 8, and more than half of preschoolers, are lacking sufficient amounts of the vitamin. To my surprise, eating fat free foods, since they generally lack essential oils, is part of the problem. Make sure your child’s diet includes small amounts of nuts (if no allergies,) avocado, tomato sauce, wheat germ or spinach.  Fortified cereals may have Vitamin E but all-natural cereals do not. 

Fiber:
This seems to be a buzzword for adults, but it keeps children regular, fills them up and may help protect them from other illnesses later in life. An easy way to establish a goal for grams of daily fiber is to add the number 5 to your child’s age.  It’s ideal to have at least one high-fiber food at every meal. Cereal can be a great way for your child to obtain fiber – just make sure it has 5 grams or more per serving. Other great sources of fiber are fruits, beans, lentils, chickpeas, whole-grain breads, oatmeal, nuts, sweet potatoes, popcorn and green beans. My daughter LOVES hummus and just 2 tablespoons has as much fiber as a half cup of brown rice.

…and last but not least, Potassium:
Potassium is the main contributor to maintaining healthy muscles that contract and maintaining beneficial fluid balances and blood pressure. Most kids are getting slightly more than half of the recommended dose needed. Remember getting a muscle cramp as a kid and hearing your mom say, “Eat a banana!?”  She was right!  Bananas are one of the best sources of potassium, along with oranges, dried apricots, cantaloupe, honeydew, sweet potatoes, fish, and tomatoes.

As the mom of a two year old girl I know it can be difficult to get all of these needed nutrients into your child!  Fortunately many of these suggested foods, like beans or nuts, can serve a dual purpose. If you have a finicky eater you may want to talk to your pediatrician about adding vitamin supplements, but IT IS possible to get all they need by eating the right foods.

I found something that was interesting and fun…the US government has a food pyramid and website just for kids with lots of helpful hints about their health - Check it out!

Yipes! I can’t believe I started creating my “Hello World” opening blog a month ago and am just now finishing it up and moving on to this new posting. Hopefully I’ll get faster at this as I go along.

Anyway, one of the things I’ve been researching lately is vitamin D. It seems that suddenly this is the “go to” nutrient for almost anything that ails you. I remember when you really didn’t hear much about it, which gave me the impression it must not be that important to our health. Now they’re finding that it is not only necessary for bone health, but also can help protect against colds and flu (including swine flu!), a number of cancers, and more.

And what’s interesting is that as they are discovering how big of a player vitamin D really is, they are also finding out that most people are deficient in this “sunshine vitamin.” Even 83% of the people living in Saudi Arabia, one of the sunniest climates around, were found to be deficient. And the Mayo Clinic found that 100% of the African-Americans, Hispanics, and Native Americans they tested had low levels of D, so it’s affecting the entire population. And chronic deficiency has shown to play a role in 11 types of cancer, as well as in inflammatory conditions such as lupus, rheumatoid arthritis, and Crohn’s Disease. Low levels of D also play a part in heart disease, pain issues, diminishing cognitive function, and weak, brittle bones.

There’s so much about vitamin D that I think people should know that I plan on writing an article to recap all the information I’ve found. But it may be awhile (consider that it took me a month to get my “Hello World!” blog done) before I will be posting it on my website. And with flu prevention being a hot topic right now, I wanted to let people know right away that they should make sure they’re getting enough D.

TIPS: When buying any D be sure you’re getting D3 (cholecalciferol), not D2, an inactive form of D that’s about 10 times less effective because it’s hard for the body to absorb and use. And be sure you’re taking an adequate amount of D. Many researchers, doctors, and healthcare practitioners are now saying that the RDA recommendation of 400 I.U. is way too low, and that we should be getting between 2000 – 5000 units a day (some set therapeutic dosage as high as 50,000 I.U. a week). So make sure you’re taking enough to have a preventative effect, and since D is fat-soluble, always take it with some fat/oil containing food(s).

PICKS: There are a ton of different vitamin D supplements available, and even more now that it’s showing itself to be such a powerhouse. And in light of recent findings, many companies are putting out versions of D with much higher doses than before.  Up until a couple of months ago I didn’t take any vitamin D other than what was in my calcium supplements, but after all the stuff I’ve been reading, I decided to change that. Right now I’m using Now’s Liquid Vitamin D-3 (you can get it through the Links or To Your Health page on my site for one of the best prices around). Each drop equals 100 I.U. and a dropperful is 5000 I.U., so it’s easy to take the dosage you feel is right for you and not have a lot of pills to swallow. It’s taste-less, so that’s a plus, too (you can even add it to your salad dressing and get your dosage that way). I like it a lot, but will also be keeping my eyes open for anything else that seems worth checking out. And be sure to leave a comment if you have your own D recommendation to make.

That’s it for now. Have a “D” lightful day, Zippy (aka Zirah)

p.s. If you would like a free 4-page report by Dr. Nicolas Hedberg about how to fortify your immune system against swine flu and other “bugs,” go to my What’s New page and send in a request.

Weight: 160.5 lb (72.95 kg)

Waist circumference: 35¼ inches (89.5 cm)

Transgressions: not eating as much fish as I should, and ate 2-3 fl oz of barbecue sauce having unknown carb content

Exercise: none

Comments

Down 1.5 lb (0.68 kg) for the week.  Starting weight September 1 was 170 lb (77.3 kg).  Down a total of 9.5 lb (4.32 kg) over four weeks. 

Another 3-day out-of-town trip interfered with calorie counting and nutrient analysis since I was away from my computer.  But remember, the Ketogenic Mediterranean Diet doesn’t require calorie counting.  I’m just doing it for scientific purposes.  I fully expect at some point I will stop losing weight, and I want to know my daily caloric intake at that point.  Will it rise to the 2,200-2,400 range, which I believe to be my baseline?

I saw an interesting documentary on the Atkins diet posted by Dr. Dan at Darwin’s Table.  Dr. Dan is a paleo diet advocate.  From the documentary, apparently produced in the UK, I learned that feeling “peckish” means you are “somewhat hungry” (also means irritable) and a “stone” equals 14 pounds (6.4 kg).  The sound track reminds me of the Austin Powers movies. 

If you like barbecue and are ever in Wikiup, Arizona, USA, don’t miss “Eat at Joe’s Barbecue.”  It’s Texas-style BBQ.  Best barbecue brisket and ribs I’ve ever had outside of Texas.

I watched my wife and daughter eat ice cream at Baskin-Robbins, and had, surprisingly, no temptation.  I love BDR ice cream.  I ate 20 grams of Lindt dark chocolate with them instead.  I saw some sugar-free ice cream, so I asked the clerk, “Do you have nutritional analysis info on that?”  She replied, “Sir, this is an ice cream store…” 

This is a typical days’ food:

• Breakfast: eggs and meat (beef, sausage, bacon, or ham).  I fry eggs in olive oil or butter.  Occassionally sauté tomatoes or onions in olive oil.
• Lunch and Dinner: Salad dressed with extra virgin olive oil vinaigrette, with added fish (usually canned) or chicken.
• Glass of red wine with dinner.
• Snack: Nuts, cheese, or both.

Daily average nutrient analysis for four days:

• Macronutrients as percentage of total energy: 7% carbohydrate, fat 59%, protein 26%, alchohol 8%
• Digestible carbohydrate: 25 g
• Fiber: 9 g
• Calories: 1650
• Looking at % Daily Values for a 2,000 calorie diet, this diet may be deficient in vitamins and minerals: C, D, E, thiamine, B6, folate, pantothenic acid, iron, manganese, magnesium, potassium, sodium, copper, and calcium.  [However, I am taking two Centrum multivitamin/multimineral supplements plus extra vitamin D 400 IU, which would correct nearly all of these, as discussed at my Week 2 Recap.] 

I am starting to miss my sweet carbohydrates, like Reese’s Peanut Butter cups, apple pie, and ice cream.  My birthday is coming up.  What . . . No cake?  It’s time to think about a “cheat day,” perhaps once a month.  The Advanced Mediterranean Diet has one every two weeks.

-Steve

Every once in awhile I read through articles on www.livestrong.com, it’s refreshing and I usually come across some pretty interesting information. Since the weather has been changing and the clouds have been becoming noticeably darker, I specifically have been reading about vitamin d.

As the article points out, sunny days are associated with better moods than gloomy days. One of the ways we absorb the vitamin is through sunlight, which is an obvious connection to experiencing a shift in mood as the seasons change. Many people have a deficiency in vitamin d, Livestrong estimates the number to be about “75% percent of Americans.”

Weather changes are a big factor but also a lot of this has to do with staying out of the sun/wearing sunscreen for protection against skin damage and cancer. It’s definitely really important to protect your skin, so that means we need to pay attention to the other ways we can absorb enough of this vitamin. A lot of cereal/milk/soy milk – even orange juice will be fortified with vitamin d. You can also get it from different types of food but remember, unless you’re eating the food in its raw state- nutrients will be lost and you might not get as much of the vitamins that you think you are. That’s why taking supplements are a good idea. Shaklee has recently increased the amount of vitamin d in their vitamins just in time for winter. It’s worth checking out and comparing it to other supplements.

Everyday I’m getting more and more disappointed at “modern medicine”; I have come to realize that we live under the illusion modern doctors know what is better for us.  Not only a great percentage of the industry is driven by profits, but also many of the medications that are supposed to “treat us” end up bringing more problems.

In this sense, one of the main causes for the appearance of vitamin deficiency symptoms is the use of medications! YES! There are meds that we take supposedly to feel better – until we start feeling the signs of a deficiency. Aren’t you tired of the whole side effects thing? That’s why I always recommend using natural treatments.

By the way I’m not a doctor.  But I know of doctors who advised a friend to remove her whole reproductive system and she had nothing, and remember that doctors recommended smoking during the 40s.  Now I’m not saying all doctors are bad.  Modern medicine sure has its place, but we shouldn’t trust blindly in it.

This is an important update and shows you….

The things we are not being told…..As you all know, the reports concerning the flu have just about been halted by the CDC and WHO….Center for Disease Control and World Health Organization…..I just recently learned a few days ago, now this figures are mute for it has been several days-that there are at least 265 cases of this disease here in MN, the state I live in…..Am I afraid?

NO And here is the reason why……I for years have kept my immune system healthy…..What I have to tell you today, hopefully will relieve the fear and reduce the total panic which has been created by the gvt. Although, the things concerning the Healthcare Reform, will not change a bit….This applies to the H191 virus…

If you take a flu shot……

you will be given a strain of the flu for antibodies to build up in your system to fight the flu…..The FDA suddenly announced that 4, not one vaccines were available to fight this flu….WITH ZERO TESTING.

FEAR AND PANIC HAVE SWEPT THIS NATION AND THE WORLD OVER THIS FLU…….and it was declared a  pandemic…..But, given the way our bodies work, almost all, if not all of us have already been exposed to this deadly virus…..The people who were not taking good care of their health or had existing health challenges already were and are the ones at risk….They have been hospitalized, and many, many people have succumbed extremely and passed away from this disease……

Our bodies naturally build up immunities when exposed to viruses…This is the way God created us…to be healthy, not sick or sickly….He wants us to live healthy, happy lives, so our bodies were created with antibodies to fight disease…..Again, do you know you have most likely been exposed??

The pharmacuetical companies stand to make the most gain from selling the vaccine, and have been using fear marketing to make us afraid, but your body is a vaccine making machine……I have urged people in my hubs to start taking the immune booting vitamins which are readily available at Walmart, Walgreens, Sams Club, even your local grocery stores: hopefully all who have read my blogs and were explained to not be afraid have heeded my words.    Why be injected with a vaccine when you most likely already have the antibodies in your system to keep yourself from getting a severe, possibly deadly disease…..???????   Point in question here…..

Please read the link I have provided for you to understand totally what I am telling you!!!   Yes, I have been hot on this subject for months now….Educate yourselves….Learn why I have not been afraid!!  Echinacea, Vitamin D, and E…

May God Bless you who read this blog  and who understand exactly what has been happening…Fear comes from Satan…..Hold your Faith in the Lord Jesus and be strong…..put on His Armor daily and Fear Not, for He will stand by you and protect you.     New Facts Concerning H191 Shots

Just a few supplements

Weight: 162 lb (73.6 kg)

Waist circumference: 35 inches (89 cm)

Transgressions: none

Exercise: none

Comments

Down 3 lb (1.36 kg) for the second week of the diet, for a total of 8 (3.64 kg) since the start two weeks ago.  Waist size down 1.5 inches in two weeks.  I still doubt the majority of  that loss weight is fat.  More likely to be water, glycogen, and intestinal contents.  But some of it’s fat.  Rate of weight loss likely to slow soon, which is fine with me.

My daily caloric intake for the last week has averaged 1,850 calories.  Total daily digestible carbohydrate is about 25 g.

Nutrient analysis at NutritionData suggests that my food consumption is deficient in vitamins D, E, thiamine, B6, folate, pantothenic acid.  Less commonly are suggested deficiencies in vitamins A, C, K, niacin, and B12.  It also suggests inadequate intake of minerals: calcium, iron, magnesium, potassium, sodium (!), copper, manganese, and occasionally zinc.

In any case, I’ve been taking a Centrum multivitamin and multimineral supplement and extra vitamin D (400 IU) daily.  A single  Centrum tablet has the following “percent daily values” for vitamins and minerals: 100% for C, D, E, thiamine,B6, folate, niacin, pantothenic acid, B12, and iron.  It also has the following percent daily values: vitamin A 70%, vitamin K 31%, calcium 20%, magnesium 13%, potassium 2%, copper 25%, zinc 73%, and manganese 115%.  [Note that the manufacturer could change the composition at any time.]

Summary of Vitamin and Mineral Content

This very low-carbohydrate ketogenic diet may be deficient in multiple vitamins and minerals, unless supplemented.  A single Centrum ensures good levels, for most adults, except for possibly calcium, magnesium, potassium, sodium, copper, zinc, and vitamin K. 

Supplementing with elemental calcium (e.g., calcium carbonate) 500-1,000 mg daily might be a good idea.  Magnesium and potassium supplements might be a good idea.  Adding some salt (NaCl) to food should supply enough sodium.  [The standard American diet has far more salt than necessary.]     

 I’m just not convinced yet that this diet could actually be deficient in potassium.

Clinically significant deficiencies of copper and magnesium based on diet are probably rare.  I’ll have to do more research.  Nearly all the low blood levels of magnesium I see are in heavy alcohol drinkers or people using diuretics.

If you try a very low-carb ketogenic diet, you might ask your physician to draw blood levels of magesium and potassium two weeks after you start.

After two weeks on the Ketogenic Mediterranean Diet I feel as fine as usual.  I don’t see or feel any signs of vitamin or mineral deficiency.  But an experiment of one isn’t worth much.

Easy bruising is a relatively common occurrence in people on very low-carb ketogenic diets.  I wonder if it’s related to vitamin K deficiency.  Such bruising is seen also in children on the seizure-control ketogenic diet (not for weight loss); the diet seems to unmask a preexisting genetic predisposition to bleeding.

Vitamin K intake is a serious concern for people taking certain blood thinners (anticoagulants): coumadin, warfarin, coumarin.  Too much vitamin K counteracts the blood thinner; too little enhances the blood thinning.  Both situations are dangerous.  [I'm not talking about aspirin and Plavix.]  

I’m doing my nutritional analysis at NutritionData.  You can analyze your own diet via My Tracking.  They have a footnote accompanying the nutrient analysis for all of my vitamins and minerals: “missing or incomplete value.”  I assume that means the reported micronutrient amounts could be higher than reported. 

Potential Supplement Recommendation for the Ketogenic Mediterranean Diet

[This is a work in progress.  Stay tuned.]

Taking two Centrums daily could neatly solve the potential deficits of vitamins A and K, and minerals magnesium, copper, and zinc.  On the other hand, it could be overkill.  Add calcium as above, and maybe extra vitamin D 400 IU.  [There's good evidence that the current U.S. Daily Value for vitamin D is too low.]  To summarize this daily supplementation regimen:

• Two Centrums 
• Additional calcium (elemental) 500-1,000 mg
• Additional vitamin D 400 IU   

-Steve

Disclaimer:  Information herein is meant to complement, not replace, any advice or information from your personal health professional.  All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status.  Always consult your personal physician before making any dietary changes, such as vitamin and mineral supplementation.

From eMaxHealth, posted 9/14/2009:

Use of probiotics (beneficial bacteria) after gastric bypass surgery may help patients avoid vitamin B12 deficiency, which is a major side effect of the surgery, as well as promote faster weight loss. A research team at Stanford University School of Medicine study reported these findings.

For the rest of the article, click HERE>

Well, the movie 9 came out today. Looks like a good movie, anyway, i thought i would make a post for today since it is 9-9-09. I found myself slowly graduating off topic though. So this post is dedicated to something completely off topic, but very recent indeed.

So like most people nowadays i take a couple pills before going to bed, partly because nobody can really get the required vitamins anymore. I take fish oil for acne, this red pill that i can’t remember, and zinc. Now, i like to take them for a long time and then stop, and see how my body reacts. If i react badly, it means my body is emotionally dependent on this vitamin supplement and it needs it or else a consequence will ensue. Well you remember that post a couple days ago about me being in love? Suddenly after 4 days of not taking Zinc, i realize the utter consequences i have to reap. I have fallen out-of-love. Yes, that’s right zinc promotes hormones, and im apparently im always using up my hormones so my body was so shocked and couldn’t produce enough hormones to keep my flame burning for this girl. I’ve also lost most of my emotion, and I don’t want to talk with the Holy Spirit. My drawing skills are becoming bored and uncreative and im losing my personality. Slowly but surely.

“I am with you always, till the very end of time.” –Jesus Christ

That quote rest assures my faith, but yet, i still have a significantly smaller desire to worship God. Deep down i love him, hormones or not, but i remember what someone said to me a couple of days ago, “You can’not be evenly yoked,” which is basically a bible quote that means don’t marry or date someone who isn’t a Christian. The truth is I’m not sure if the one I’m desperately going after even loves me back, and without my zinc, i don’t care. So if she isn’t a Christian then this is God’s way of stifling a love that could never be, in a sort of dysfunctional sort of way. If i start taking Zinc again, i will probably return to loving her, and praising the Lord, as well as being dissapointed when she doesn’t love me, and then going through another Gothic cycle. The last one lasted almost 3 whole years. I don’t want that, and God is trying to strengthen me now, not bring me back down. I took my zinc tonight, but the question remains, is my love for God real, or is it just a biproduct of hormones? And if it be the latter, then is this God’s way of showing me I need to develop a love for him without added hormones? Not to mention, is this God’s way of showing me that i need to stop thinking of this dream girl? And what does this all have to do with 999 anyway? Isn’t that 666 upside down??? There is so many questions floating through my head right now. It appears i’ve come upon another crossroads.

As we hear the word pandemic,  we are naturally prone to wondering how in the world wil we keep ourselves from catching the dreaded flu virus.  First of all, we must remember that we all get sick because our bodies do not have the correct amount of antibodies and/or vitamin content to protect us from succumbing to the virus itself.

There are many ideas from various places on how to steer ouselves away and the first thing which pops into our mind is a flu shot.  Well, the flu shot in the case of the H191 would not be the best choice in my mind as it has not been tested fully enough to know if it wil actually protect us or harm us further…So what is the next best choice???

We need to boost our immunities to viruses to combat them…There are several methods in which to do this and lacking the proper vitamin and mineral content in our bodies is the reason we contact diseases in the first place, no matter what they are.

As I was helping a friend discover why her son had dermatitis every winter non failing, I discovered something which could be of great value to all of us in this oncoming flu season.  Remembering before you read this that too much of a good thing will harm you and also a lack of this same thing will have the opposite effect and do great harm itself.

The mineral selenium is a mineral which most of us are not familiar with.  We do absolutely need trace elements of it in our diet, but too much of it can cause great problems.  A lack of it leads to the deprivation of a needed mineral in which our bodies are able to ward off disease.  But if we have too much of it, it can cause tremendous health problems.

In my research, I discovered an article which was written concerning selenium deficiency.  In addition to this mineral, vitamin E, Vitamn D and the B vitamins are crucial to the boosting of our immune system.

Selenium content in our bodies in the proper amounts may be the missing key to fighting off this new flu.   One Brazil nut a day (as in one apple a day keeps the Dr. away) will provide enough selenium content for the day.    This mineral when deficient in it, also may be the cause of dermatitis;  as we all have this virus in our bodies, but some get it and some don’t…of course dermatitis is another blog…….

The simple fact of the matter being is that we need to start now, we should have started long ago actually; to put the immune boosters in our bodies.  And each and every one of us is responsible for their own bodies, whether they be healthy because of what we ingest or extremely ill from what we ingest.  Most of us were born healthy, and those which were not were this way because very simply put: what their mothers put into their bodies as they were pregnamt.

Lack of selenium has bee proven to lower your brain capacity as well.   I challenge all of you reading this to research the mineral, so vital in our well being, yet never discussed.  In addition to boosting your Vitamin D intake and B,E vitamin intake, this mineral may very well help keep you healthy in the upcoming season…….

Good sources of selenium are:  nuts, whole grains and seafood.  But heed this warning:  Too much of it will be a detriment to your well being.       Find out More Here about Selenium

Vitamins and minerals are absolutely essential for our bodies to function properly and to maintain good health, and as most of them cannot be manufactured in our bodies we need to make sure we get enough of them from our diets.

In fact a great many of the health problems we see today are simply the result of not getting enough vitamins, minerals and other nutrients in our diet. In short, most people are vitamin and mineral deficient to some extent.  

This is largely brought about by eating too much of the wrong foods. However, poor dietary choices are not the only reason. Even if we try to eat a healthy, well balanced diet we are unlikely to get all the nutrients we need. This is because the food we eat today is just not what it used to be. It is largely mass produced on land that has long since lost most of its mineral content. On top of this, many foods are harvested well before they have ripened, so the vitamins and other nutrients have not had time to develop properly. Also, food is often stored for long periods of time, transported long distances, irradiated, processed etc. So no matter how well we try to eat, it’s simply not possible to get all the nutrients we need from our food. 

To make up for these deficiencies we really do need to take a good quality multi-vitamin and mineral supplement daily. But it’s important to make sure it contains all the essential vitamins and minerals in sufficient quantities and in a form that is readily absorbed by the body.

Vitamins are generally quite easy to absorb, but minerals are a different matter.  The minerals in most tablets are not the same as when they are found naturally in plants. Instead they are  ‘isolated’. Isolated minerals may dissolve well in the acid conditions of the stomach, but when they enter the intestines (where absorption actually takes place) they come out of solution and re-crystallize. In this form absorption is almost impossible. The result is that with most tablets you absorb less than 10% of the minerals that are actually in the tablet.

There’s an additional problem with isolated minerals. They generate ‘free radicals’. These are destructive molecules that damage your body cells. Antioxidants neutralize free radicals, but this means that the antioxidant properties of the vitamins you are swallowing are used up fighting the free radicals being formed in the intestines by the minerals, so there’s little left to benefit you when they are absorbed.

This means you probably get very little benefit at all from most of the pills you are taking.

However there is a solution to this. In the vitamin/mineral supplement I use, the minerals are bound to organic molecules – oligofructose fibres and amino acids, to mirror the way they are found in fruits and vegetables. This process keeps the minerals in solution in the intestines, so they can be absorbed much better – up to a massive 85%.  

The oligofructose complex also ‘shields’ the minerals so they generate far less free radicals. This protects the antioxidant properties of the vitamins (and other antioxidants and flavanoids that you may be taking), so when they are absorbed they are of far more benefit to your body cells.

This results in a much more effective and beneficial multivitamin/mineral product – one that you can experience real results from!

As well as utilising the oligofructose delivery system, this product contains all 25 essential vitamins and minerals at the research recommended therapeutic dosages, in perfect balance.

Taking sufficient vitamins and minerals is vital for strong bones, a healthy immune system, more energy and vitality, better skin, hair and nails, improved sleep, better digestion and the prevention of a whole range of chronic degenerative conditions.

Ensure you make up for deficiencies in your diet by taking a good quality multivitamin/mineral supplement every day as the cornerstone of your nutritional programme!

When I feel passionate about a health topic that just isn’t getting enough press, I feel compelled to write two blog articles on it (see GFB June 4 & 11).  So, here is my 2nd article on my favorite vitamin and its wonderful origin.

16 SHOCKING Vitamin D Facts

     1.  UPWARDS OF 40% OF AMERICANS ARE DEFICIENT IN VITAMIN D!

     2.  76% of pregnant mothers are severely vitamin D deficient, causing widespread Vit D deficiencies in their unborn children.

     3.  81% of children born to Vit D deficient mothers are deficient themselves.

     4.  Vitamin D deficiency is directly related to PROSTATE CANCER, BREAST CANCER, OVARIAN CANCER, DEPRESSION, COLON CANCER, OSTEOPOROSIS, THE FLU (IMMUNE FUNCTION), FIBROMYALGIA, PAIN DISORDERS, DIABETES I & II, and more.

     5.  Vitamin D is produced by your skin in response to exposure to UV radiation from natural sunlight.

     6.  Vitamin D-producing rays cannot penetrate windows/glass, clouds, nor sunscreen.

     7.  Even weak sunscreens (with an SPF of block your body’s ability to produce Vit D by 95%!!  Sunscreens cause disease by blocking the production of this ESSENTIAL VITAMIN.

     8.  On top of that, many sunscreens contain toxic chemicals.

     9.  It is nearly impossible to get adequate amounts of Vitamin D from your diet without supplementation - sunlight is the only reliable way to get enough Vitamin D.

    10.  Vitamin D production is based on:

• Distance from Equator:  Closer = More D
• Pigmentation of Skin: Lighter = More D    
• Time of Year:  Summer Months = More D         
• Time of Day:  Peak (10-2pm) = More D
• Cloud Cover:  More Clouds = Less D

    11.People with dark skin need upwards of 20-30 times more exposure to create similar amounts of Vit D.  That is one reason that prostate cancer is epidemic among black men.

     12.  The recommendation for sun exposure is 10-30 minutes (enough to turn slightly pink without burning) in peak sun hours 2-3 times each week (if light-skinned, that will equal 10,000-20,000 IU’s of Vitamin D!!) If you can’t do that, or if it’s winter in New England, then supplement with 2-5,000 IU/day (and more if you fall into the obese category).

    13.  IT IS IMPOSSIBLE TO GET TOXIC AMOUNTS OF VITAMIN D FROM SUNLIGHT.

    14.  Toxic amounts from supplementation are usually around 30,000 IU daily for an extended period of time.

    15.  Sufficient levels of Vitamin D are required to absorb calcium from your digestive track (sufficient = 30% absorption; deficient = 15% absorption).  Without the correct amounts of Vitamin D, much of calcium supplements are wasted, and just pass through.

    16.  Vitamin D is one of the most powerfully healing vitamins/hormones in your body, and your body makes it absolutely free as long as you play in the SUN!

Compiled facts about Vitamin D obtained from “The Sunshine Vitamin” on Natural News (www.naturalnews.com), a fantastic website that hand-selects awesome articles about Health/Wellness Victories and Sickness Monstrosities not widely publicized.  Check it out!

Fight 4 Health,

Dr. Nicholas Araza DC CCWP

Do you have any of these symptoms.

1. Headaches,feelings of despair, lack of energy, sadness, nervousness,anger, irritability.
2. Trouble concentrating, memory problems, trouble sleeping
3. Mental health problems,such as panic attacks, anxiety disorders,depression.

More Than Likely Its a B Vitamin Deficiency.

Over 40% of Americans are clinically deficient in the B Vitamins.

These natural products change my life so drastically that I had to tell people about them. I am now a Trivita business affiliate.

Read about Sublingual B-12 and other quality natural products offered byTrivita.

We hear a lot in the news about prevention of heart disease, cancer, hormone imbalance, etc. As a Chiropractor, I feel the nervous system is the most important organ when it comes to prevention of disease and metal illness.  Regular adjustments used with the Truhope CNE product is the ideal combination to prevent and combat vitamin deficiency illness and bring balance to your nervous system.  

  Check out recent posts and articles that talk about prevention and treatment of vitamin deficiency illness from the mental to physical realm:

•  ADHD & Omega-3 Fatty Acids
•  New Truehope Nutritional Support Research
  

by Donald W. Miller, Jr., MD
September 10, 2007

This article is important enough to justify being posted here as well as in the permanent Pages sidebar (on right of screen). Is this another example of vital medical information being sidelined to favour the profits of the major pharmaceuticals?

THERE ARE THIRTEEN VITAMINS humans need for growth and development and to maintain good health. The human body cannot make these essential bio-molecules. They must be supplied in the diet or by bacteria in the intestine, except for vitamin D. Skin makes vitamin D when exposed to ultraviolet B (UVB) radiation from the sun. A light-skinned person will synthesize 20,000 IU (international units) of vitamin D in 20 minutes sunbathing on a Caribbean beach.

Vitamin D is also unique in another way. It is the only vitamin that is a hormone, a type of steroid hormone known as a secosteroid, with three carbon rings.

Steroid hormones such as cortisone, estrogen, and testosterone have four carbon rings. Ultraviolet B radiation in sunlight breaks open one of the rings in a steroid alcohol present in the skin, 7-dehydrocholesterol, to form vitamin D (cholecalciferol). The liver changes this molecule into its circulating form, 25-hydroxyvitamin D (calcidiol, 25[OH]D), the “vitamin D” blood tests measure. Cells throughout the body absorb 25-hydroxyvitamin D and change it into 1,25-dihydroxyvitamin D (calcitriol), the active form of vitamin D that attaches directly to receptors on the DNA of genes in the cell’s nucleus.

The vitamin D hormone system controls the expression of more than 200 genes and the proteins they produce. In addition to its well-known role in calcium metabolism, vitamin D activates genes that control cell growth and programmed cell death (apoptosis), express mediators that regulate the immune system, and release neurotransmitters (e.g., serotonin) that influence one’s mental state.

Severe deficiencies of some vitamins cause vitamin-specific diseases, such as beriberi (from a lack of vitamin B1, thiamine), pellagra (B3, niacin), pernicious anemia (B12), and scurvy, (vitamin C). A deficiency in iodine produces a goiter, mental retardation, and, when severe, cretinism.

Rickets, a softening and bending of bones in children, first described in 1651, is another nutritionally-specific disease. It reached epidemic proportions following the industrial revolution, which began in the 1750s. In the 19th century, before the importance of exposing children to sunlight was recognized, the majority of children that lived in cities with sunless, narrow alleyways and pollution developed rickets. An autopsy study done in Boston in the late 1800s showed that more than 80 percent of children had rickets.

Early in the 20th century an investigator found that cod liver oil could prevent rickets in puppies. The nutritional factor in the oil that promotes skeletal calcium deposition was named “vitamin D,” alphabetically after already-named vitamins A, B, and C. Rickets was thought to be another vitamin-deficiency disease, and the curative agent, a steroid hormone, was mislabeled a “vitamin.”

Now, a century later, a wealth of evidence suggests that rickets, its most florid manifestation, is the tip of a vitamin D insufficiency/deficiency iceberg. A lack of Vitamin D can also trigger infections (influenza and tuberculosis), autoimmune diseases (multiple sclerosis, Type 1 diabetes, rheumatoid arthritis, and inflammatory bowel disease), cardiovascular disease, and cancer. Practitioners of conventional medicine (i.e., most MDs) are just beginning to appreciate the true impact of vitamin D deficiency. In 1990, medical journals published less than 20 reviews and editorials on vitamin D. Last year they published more than 300 reviews and editorials on this vitamin/hormone. This year, on July 19, 2007, even the New England Journal of Medicine, the bellwether of pharmaceutically-oriented conventional medicine in the U.S., published a review on vitamin D that addresses its role in autoimmune diseases, infections, cardiovascular disease, and cancer (N Engl J Med 2007;357:266–281).

Up until 1980, doctors thought that vitamin D was only involved in calcium, phosphorus, and bone metabolism. Then two investigators proposed that vitamin D and sunlight could reduce the risk of colon cancer. A growing body of evidence indicates that they were right and that vitamin D can prevent a whole host of cancers – colon, breast, lung, pancreatic, ovarian, and prostate cancer among them. Colon cancer rates are 4 to 6 times higher in North America and Europe, where solar radiation is less intense, particularly during the winter months, compared to the incidence of colon cancer near the equator. People with low blood levels of vitamin D and those who live at higher latitudes are at increased risk for acquiring various kinds of cancer. Many epidemiological, cohort, and case control studies prove, at least on a more likely than not basis, that vitamin D supplements and adequate exposure to sunlight play an important role in cancer prevention (Am J Public Health 2006;96:252–261).

There is now strong scientific evidence that vitamin D does indeed reduce the risk of cancer. Evidence from a well-conducted, randomized, placebo-controlled, double-blind trial proves beyond a reasonable doubt that this is the case, at least with regard to breast cancer. A Creighton University study has shown that women over the age of 55 who took a 1,100 IU/day vitamin D supplement, with calcium, and were followed for 4 years had a highly statistically significant (P <0.005) 75% reduction in breast cancer (diagnosed after the first 12 months) compared with women who took a placebo (Am J Clin Nutr 2007;85:1568–1591).

Some of the genes vitamin D activates make proteins that halt cancer by inducing apoptosis (programmed cell death), which destroys aberrant cells before they become cancerous, like adenoma cells in the colon and rectum. Others promote cell differentiation and reining in of out-of-control growth of cancer cells (like prostate cancer cells). Vitamin D-expressed genes inhibit angiogenesis, the formation of new blood vessels that malignant tumors need to grow, as studies on lung and breast cancers show. Other genes inhibit metastases, preventing cancer that arises in one organ from spreading its cells to other parts of the body, as studied in breast, and prostate cancers.

Vitamin D also expresses genes that curb cardiovascular disease. One gene controls the renin-angiotensin system, which when overactive causes hypertension (high blood pressure). Others stifle the immune system-mediated inflammatory response that propagates atherosclerosis and congestive heart failure (Curr Opin Lipidol 2007;18:41–46).

Multiple sclerosis (MS) is a neurologically devastating disease that afflicts people with low vitamin D levels. Its victims include the cellist Jacqueline Du Pré, whose first symptom was loss of sensation in her fingers, and some 500,000 Americans who currently suffer from this malady. MS is an autoimmune disease, where the body’s immune system attacks and destroys its own cells. With multiple sclerosis, T cells in the adaptive immune system, Th1 cells (CD4 T helper type 1 cells), attack the myelin sheath (insulation) of the axons (nerve fibers) that neurons (brain cells) use to transmit electrical signals. The Vitamin D hormone system regulates and tones down the potentially self-destructive actions of Th1 cells. These cells make their own 1,25-dihydroxyvitamin D if there is a sufficient amount of vitamin D (25-hydroxyvitamin D) circulating in the blood. Researchers have shown that the risk of MS decreases as the level of vitamin D in the blood increases (JAMA 2006; 296:2832–2838). People living at higher latitudes have an increased risk of MS and other autoimmune diseases. Studies show that people who live below latitude 35° (e.g., Atlanta) until the age of 10 reduce the risk of MS by 50% (Toxicology 2002;181–182:71–78 and Eur J Clin Nutr 2004; 58:1095–1109).

In a study published earlier this year, researchers evaluated 79 pairs of identical twins where only one twin in each pair had MS, despite having the same genetic susceptibility. They found that the MS-free twin had spent more time outdoors in the sun – during hot days, sun tanning, and at the beach. The authors conclude that sunshine is protective against MS (Neurology 2007;69:381–388).

New research suggests that influenza is also a disease triggered by vitamin D deficiency. Influenza virus exists in the population year-round, but influenza epidemics are seasonal and occur only in the winter (in northern latitudes), when vitamin D blood levels are at their nadir. Vitamin D-expressed genes instruct macrophages, the front-line defenders in the innate immune system, to make antimicrobial peptides, which are like antibiotics (Science 2006;311:1770–1773). These peptides attack and destroy influenza virus particles, and in human carriers keep it at bay. (Neutrophils and natural killer cells in the innate immune system and epithelial cells lining the respiratory tract also synthesize these virucidal peptides.) Other vitamin D-expressed genes rein in macrophages fighting an infection to keep them from overreacting and releasing too many inflammatory agents (cytokines) that can damage infected tissue. In the 1918 Spanish flu pandemic, which killed 50 million people, of which 500,000 were Americans, young healthy adults (as happened to my 22-year-old grandmother) would wake up in the morning feeling well, start drowning in their own inflammation as the day wore on, and be dead by midnight. Autopsies showed complete destruction of the epithelial cells lining the respiratory tract due, as researchers now know, to a macrophage-induced overly severe inflammatory reaction to the virus. These flu victims were attacked and killed by their own immune system, something researchers have found vitamin D can prevent (Epidemiol Infect 2006;134:1129–1140).

Randomized clinical trials need to be done to test the vitamin D theory of influenza. With what we know now, however, perhaps an annual shot of 600,000 IU of vitamin D (Med J Aust 2005;183:10–12) would be more effective in preventing influenza than a jab of flu vaccine.

Our species evolved in equatorial Africa where the sun, shining directly overhead, supplies its inhabitants with year-round ultraviolet B photons for making vitamin D. Our African ancestors absorbed much higher doses of vitamin D living exposed in that environment compared to the amount most humans obtain today. A single mutation that occurred around 50,000 years ago is responsible for the appearance of white skin in humans. It turns out that a difference in one rung, or base pair, in the 3 billion-rung DNA ladder that constitutes the human genome determines the color of one’s skin (Science 2005;310:1782–1786). White skin, with less melanin, synthesizes vitamin D in sunlight six times faster than dark skin. People possessing this mutation were able to migrate to higher latitudes, populate Europe, Asia, and North America, and be able to make enough vitamin D to survive.

The majority of the world’s population now lives above latitude 35° N and is unable to synthesize vitamin D from sunlight for a period of time in winter owing to the angle of the sun. At a large solar zenith angle, ozone in the upper atmosphere will completely block UVB radiation. In Seattle (47° N) and London (52° N), from October to April UVB photons are blocked by the atmosphere so one’s skin cannot make vitamin D. (The half-life of circulating vitamin D is approximately one month.) Making matters worse, even when UVB radiation is available in sunlight, health authorities, led by the American Academy of Dermatology, warn people to shield themselves from the sun to avoid getting skin cancer.

Except for oily fish like (wild-only) salmon, mackerel, and sardines and cod liver oil – and also sun-dried mushrooms – very little vitamin D is naturally present in our food. Milk, orange juice, butter, and breakfast cereal are fortified with vitamin D, but with only 100 IU per serving. One would have to drink 200 8-oz. glasses of milk to obtain as much vitamin D as skin makes fully exposed to the noonday sun.

The U.S. Food and Nutrition Board in the Institute of Medicine puts the Recommended Dietary Allowance (RDA) for vitamin D at 200 IU for children and adults less than 50 years old, 400 IU for adults age 50–70, and 800 IU for adults over the age of 70. Most multivitamin preparations contain 400 IU of vitamin D. These guidelines are directed towards maintaining bone health and are sufficient to prevent rickets – but not cancer, cardiovascular disease, multiple sclerosis, or influenza. Without evidence to support it, the board arbitrarily set the safe upper limit for vitamin D consumption at 2,000 IU/day.

Vitamin D (25-hydroxyvitamin D) blood levels, the barometer for vitamin D status, are measured in nanograms per milliliter (ng/ml) or nanomoles per liter (nmol/l), where ng/ml = 0.4 nmol/l. Children and adults need a vitamin D blood level >8 ng/ml to prevent rickets and osteomalacia (demineralization and softening of bones) respectively. It takes a concentration >20 ng/ml to keep parathyroid hormone levels in a normal range. A level >34 ng/ml is required to ensure peak intestinal calcium absorption. Finally, neuromuscular performance steadily improves in elderly people as vitamin D levels rise up to 50 ng/ml. Accordingly, a vitamin D blood level <8 ng/ml is regarded as severely deficient; 8–19, deficient; and 20–29, insufficient, i.e., too low for good health. A level >30 ng/ml is sufficient, but experts now consider 50–99 ng/ml to be the optimal level of vitamin D. Levels 100–150 ng/ml are excessive and >150 ng/ml, potentially toxic.

A majority of Americans have insufficient or deficient vitamin D blood levels. In veterans undergoing heart surgery at the Seattle VA hospital, I found that 78% had a low vitamin D level: 12% were insufficient; 56%, deficient; and 10% were severely deficient.

In order to enjoy optimal health, we should maintain a vitamin D blood level of ≥50–99 ng/ml. Without sun exposure, to reach a level of 50 ng/ml requires taking a 5,000 IU/day vitamin D supplement. There are two kinds of vitamin D supplements: vitamin D3 (cholecalciferol), the kind our skin makes, and vitamin D2 (ergocalciferol), a synthetic variant made by irradiating plants. Vitamin D2 is only 10–30% as effective in raising 25-hydroxyvitamin D blood levels compared to vitamin D3, leading the authors of a recent study conclude, “Vitamin D2 should not be regarded as a nutrient suitable for supplementation or fortification” (Am J Clin Nutr 2006;84:694–697).

Concerns about vitamin D toxicity are overblown, along with those about sun exposure. As one researcher in the field puts it, “Worrying about vitamin D toxicity is like worrying about drowning when you’re dying of thirst.” The LD50 of vitamin D in dogs (the dose that will kill half the animals) is 3,520,000 IU/kilogram. One can take a 10,000 IU vitamin D supplement every day, month after month safely, with no evidence of adverse effect. (Am J Clin Nutr 1999;69:842–856). A person must consume 50,000 IU a day for several months before hypercalcemia (an elevated calcium level in the blood, which is the initial manifestation of vitamin D toxicity) might occur. Vitamin D in a physiologic dose (5,000 IU/day) prevents the build up of calcium in blood vessels. (Circulation 1997;96:1755–1760). If one takes 10,000 IU of vitamin D a day and spends a lot of time in the sun, it would be prudent to check vitamin D blood level to ensure that it does not exceed 100 ng/ml.

Sensible sun exposure should be encouraged, not maligned. If one avoids sunburn, the sun’s health-giving benefits far outweigh its detrimental effects. A large body of evidence indicates that sunlight does not cause the most lethal form of skin cancer, malignant melanoma. A U.S. Navy study found that melanoma occurred more frequently in sailors who worked indoors all the time. Those who worked outdoors had the lowest incidence of melanoma. Also, most melanomas appear on parts of the body that are seldom exposed to sunlight (Arch Environ Health 1990;45:261–267). Sun exposure is associated with increased survival from melanoma (J Natl Cancer Inst 2005;97:195–199). Another study showed that people who had longer lifetime exposure to the sun without burning were less likely to get melanomas than those with less exposure (J Invest Dermatol 2003;120:1087–1093.)

The rise in skin cancers over the last 25 years parallels the rise in use of sunscreen lotions, which block vitamin D-producing UVB radiation but not cancer-causing ultraviolet A radiation (UVA). (Newer sunscreen lotions also block out UVA.) Each year there are 8,000 deaths from melanoma and 1,500 deaths from nonmelanoma (squamous and basal cell) skin cancer. Surgical excision of nonmelanoma skin cancers cures them, except in rare cases where the growth has been allowed to linger for a long time and metastasize. Dr. John Cannell, Executive Director of the Vitamin D Council, makes this point: 1,500 deaths occur each year from non-melanoma skin cancer, but 1,500 deaths occur each day from other cancers that vitamin D in optimal doses might well prevent. (The Vitamin D Council website is an excellent source of information on vitamin D.)

The U.S. government and its citizens currently spend $2,000 billion dollars ($2 trillion) on “health care,” i.e., sickness care, each year. The cost of taking a 5,000 IU supplement of vitamin D every day for a year is $22.00. The cost for 300 million Americans taking this supplement would be $6.6 billion dollars. The number and variety of diseases that vitamin D at this dose could prevent, starting with a 50 percent reduction in cancer, is mind-boggling. If everyone took 5,000 IU/day of vitamin D, the U.S. “health care” industry would shrink. It would no longer account for 16 percent of the gross domestic product.

Health food stores typically do not sell vitamin D3 in 5,000 IU tablets, but they are readily available online. BIO-TECH Pharmacal produces both 5,000 and 50,000 IU tablets of Vitamin D3, which online sites sell. Some people prefer to take one 50,000 IU tablet a week (equivalent to 7,100 IU a day) and a three-day course of 150,000 IU vitamin D at the first sign of a cold.

Donald Miller is a cardiac surgeon and Professor of Surgery at the University of Washington in Seattle. He is a member of Doctors for Disaster Preparedness and writes articles on a variety of subjects for LewRockwell.com. His web site is www.donaldmiller.com