Quick Tips for Everyday Wellness: Vitamin D deficiencies spell trouble for adults ov...

Quick Tips for Everyday Wellness: Vitamin D deficiencies spell trouble for adults ov...: According to a recent study, by Oregon State University’s Dr. Ellen Smith (http://oregonstate.edu/ua/ncs/archives/2012/jul/lower-vitamin-d-...

Vitamin D deficiencies spell trouble for adults over 60

According to a recent study, by Oregon State University’s Dr. Ellen Smith (http://oregonstate.edu/ua/ncs/archives/2012/jul/lower-vitamin-d-could-increase-risk-dying-especially-frail-older-adults), nutritional epidemiologist, statistics now point to increased risk of death in 30% of adults over 60 with low vitamin D.

The more concerning news is this statistic is growing, rapidly, amongst adults as they age and especially those adults considered “frail” (unintentional weight loss, muscle weakness, slow walking, low fitness levels and exhaustion), doubling that statistic to an even higher number. Even having at least one to two of these symptoms can put those individuals into the “pre-frail” category, thus being even more of a reason to be aware of the overall effect of low vitamin D’s impact on their overall wellness as they age.

Most older adults lack significant amounts of vitamin D in their diet due to two primary reasons: Milk and exposure to the sun. Many adults reduce their milk consumption as they grow older, not realizing that it is a primary source of vitamin D in their diet during their younger years. Most aging adults avoid too much contact with the sun for fear of melanoma (skin cancer) and the effects of aging on their skin. While over exposure can put anyone at greater risk for melanoma (skin cancer), limited amounts of exposure to the sun will help synthesize vitamin D and can prove to be beneficial to overall health.

“Vitamin D itself is biologically inactive, and it must be metabolized to its biologically active forms. After it is consumed in the diet or synthesized in the epidermis of skin, vitamin D enters the circulation and is transported to the liver. In the liver, vitamin D is hydroxylated to form 25-hydroxyvitamin D (calcidiol; 25-hydroxyvitamin D, the major circulating form of vitamin D.” (http://lpi.oregonstate.edu/infocenter/vitamins/vitaminD/index.html)

The benefit of vitamin D impacts strength and bones, thus being an even greater reason why we must maintain healthy levels of “D” as we age.

“If you have both, it may not really matter which came first because you are worse off and at greater risk of dying than other older people who are frail and who don’t have low vitamin D.” (Dr. Smit)

The study comprised four groups: Less than 50 nanomole per liter to those with 84 or higher. Those who fell into the lower vitamin D levels were likely to be frail, thus underscoring the relationship between the two (frailty and low vitamin D levels). Combing regular exercise (walking, jogging, etc) with sun exposure provides two needed benefits, the body naturally requires to stay balanced and healthy.

Vitamin D screening
Low levels of vitamin D can go unnoticed without proper screening/assessment tests. According to Dr. Smit, the benefit of assessing can help balance the scale in favor of the patient and perhaps outweigh their future health problems if caught in time:

“What this really means is that it is important to assess vitamin D levels in older adults, and especially among people who are frail,” said lead author Ellen Smit of Oregon State University.”

According to the study, early intervention, through proper nutrition and exercise, with those who fall into the “pre-frail group” could help increase the quality of their life, helping them to live more independently as they age.

Those adults living in cooler northern climates have an even greater risk due to the lack of exposure to the sun during longer winter months. Current estimates have 70% of Americans suffering from low vitamin D levels. The current Federal guideline for vitamin D is 600 IU for adults and 800 IU for those over 70.

However, OSU’s Linus Pauling Institute recommends adults take 2,000 IU of supplemental vitamin D daily. Milk and fish are two easily accessible choices for obtaining naturally Vitamin D. If your diet does not deliver naturally enough vitamin D, supplements are a healthy alternative but should not be used as a substitute for nutrition. Combining the three (nutrition, exposure to the sun and supplements) can create a health combination for your overall wellness.

Quick Tips for Wellness: Increase your vitamin D naturally through your daily diet and exercise.

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Man Aisle at the grocery store is modern convenience for “shopping challenged”

Hey dude: Would an aisle designed for you be a God-send or an insult? It seems a grocer from New York wants to make it easier for the “dudes” amongst us to get their stuff in a painless and easy to find lane at their local grocery store.

Chocked full of testosterone filled supplies the man aisle separates the sex’s right down the middle of the store. From steak sauce to six packs, the man-aisle assumes men only want the “bare necessities” and a quick get away, before they are spotted next to the wrong supplies. Problem with the idea is this: The “Man Aisle” is filled with unhealthy choices, over priced conveniences and assumes men won’t take the time to learn how to buy efficiently.

A recent study, by ratings expert Neilsen, revealed a steady trend: Due to the rise in unemployment men now shop more than they use to. One grocer thought that trying out a “male only” lane in the middle of the store might ease the pain for those testosterone shoppers who despise the navigating dilemma found when looking for the items they came to buy.

According to the ratings and tracking expert Nielsen, U.S. men are shopping more than ever:

“The stats still show that women do the majority of shopping in the U.S., but with men facing a higher unemployment rate than women (8.8% compared to 7.9%, according to a February 2011 U.S. Bureau of Labor Statistics report), more men are at home than in the past, and in many cases, they are taking a more active role in household duties. While women continue to dominate shopping trips in all retail channels except for convenience stores, men have increased trip shares between 2004 and 2010 in all retail channels but drug stores.”

http://blog.nielsen.com/nielsenwire/consumer/in-u-s-men-are-shopping-more-than-ever-while-women-are-watching-more-tv/)

The study revealed one major factor that most of us already knew: Women make planned trips versus men make quick trips in and out of the grocery store. Women spend about $44.43 per trip versus men spending $34.81 per trip. While the average trip investment is only a few dollars apart, the lack of planning may leave men spending more dollars per item on the average due to their lack of planning. Women may spend more per trip, but save more on their overall grocery bill due to planning and budgeting(coupons)ahead of time.

Personally, I rarely see men using coupons or grocery store shopping lists. However, I do see a lot of them grabbing and going through the store with lightening speed. Most men want to get-it-and-go when it comes to shopping, and I can’t say I blame them. In fact, whenever I look for a line at the checkout-stand I purposefully find one filled with men because I know they will get-it-and-go!

Where both genders, fairly, fall in-line is in their shopping habits during the week versus the weekend. Most prefer to avoid the toxic rush of a Saturday or Sunday trip to their local “big box” or discount department store. If you’ve ever gone shopping at Walmart on a Sunday, you know what I mean.

But I wonder….is there’s room for a girl aisle in the near future?

Quick Tips for Wellness: The “man-aisle” may spell convenience but will probably be overpriced and less healthy choice items, as well.

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Quick Tips for Everyday Wellness: Nutritional truth: No sugar added ice cream isn’t...

Quick Tips for Everyday Wellness: Nutritional truth: No sugar added ice cream isn’t...: If you are watching your waist line and counting calories, then every morsel counts, right? But how about the nutritional values in food; ...

Nutritional truth: No sugar added ice cream isn’t much better than regular ice cream

If you are watching your waist line and counting calories, then every morsel counts, right? But how about the nutritional values in food; aren’t they equally important? Something as vague as the words “no sugar added” may make us save a few pennies per pound, but mostly the difference is minute.

Calories per scoop
*The difference between no sugar added and regular ice cream only saves at the most 40 calories per half cup and at the least 15

Fat per serving
*The average “No Sugar Added” or low fat ice cream has about 2-3 saturated fat grams per ½ cup serving. Maximum saturated fat in our diet should be limited to no more than 10% of our total daily calorie intake

Carbs from sugar
*No sugar added contains 14-18 carbs per serving versus an average of 15 carbs in regular ice cream

Protein plus
*No sugar added has between 2-3 grams of protein per serving. The daily recommended allowance for most adults is around 46 grams/women and 56 grams/men

Calcium counter
*Around 10% of our daily calcium requirements (1000-1200 grams daily) can be found in a single serving of ice cream (around 1/2 cup)

Ice cream in moderation (1/2 -3/4 cup serving) won’t ruin your diet, but it won’t give you the needed nutritional benefits your body requires from healthy whole food. Discipline yourself to “think” before you eat, “read” the label before you buy and your “wellness” will follow you.

Quick Tips for Wellness: No sugar added is a small step in a better direction but it's not a completely healtheir choice.

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Quick Tips for Everyday Wellness: What that drink cost you: Alcohol in moderation n...

Quick Tips for Everyday Wellness: What that drink cost you: Alcohol in moderation n...: Could it be that your “moderate” consumption of alcohol will pay it forward in your future? Scientists and researchers are now saying “ye...

What that drink cost you: Alcohol in moderation now linked to Dementia

Could it be that your “moderate” consumption of alcohol will pay it forward in your future? Scientists and researchers are now saying “yes” to that question as they unveil the long term effects of alcohol. Studies by the “Alzheimer’s Association International” now show that Dementia, a disease that robs our ability to mentally function as we age, is linked to moderate alcohol consumption. (http://www.alz.org/aaic/wed_130pmct_nia.asp)

The target of the 20 year study surveyed women, in their ‘60s and their alcohol use and the later effects it had on their lives. The increase of alcohol equally increased the long term damage to the brain. Even the women who went from abstinence to regular consumption found themselves at risk, as well. Even as little as 1-2 drinks a day put those in the study at risk.

So why do doctors tell us a “drink or two a day” is acceptable? Is it the poor information being taught to them, ignorance of the effects or maybe keen marketing by the alcohol industry? Probably a little of each, but here are the facts:

*As we age, so does our brain. Our brain’s ability to recover from ongoing alcohol use slowly becomes impaired.

*As we age, our sleep patterns change. A lack of sleep = a lack of our brains ability to regenerate, repair and restore cells and tissue.

*As we age, our nutritional needs change. Our bodies need Omega 3 Fatty Acids (think oily fish, avocados, etc.) to help our brain recover/rebuild/renew. (http://www.umm.edu/altmed/articles/omega-3-000316.htm/, http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84)

Most of us develop “habits” at a younger age, between ages 20-30, which continue on as we grow older. Depending upon our exposure to information, our circle of influence and our culture, our habits are formed. Not only are we "under the influence" from what we believe to be true, we’ve been told by those who should know more than we do (doctors) that 2 drinks a day are not going to adversly affect our health, until now. Even a small glass of wine a couple times a day has now been determined to put a women at risk and three or more a day for a man have an equal effect.

Another study covering 5000+ men and women, who practiced binge drinking at least once a month, were also at risk to later suffer from Dementia. When alcohol enters the brain our cholesterol levels and blood pressure both rise damaging the blood vessels to the brain leading to vascular dementia. The safe limit for alcohol consumption is:

(1) glass = 14 grams (about 7 oz) a day for women
(2) glasses = 28 grams (about 14 oz) a day for men

The percentage of "alcohol" is more important that just the amount. If you're drinking "shots" then you're playing games with your brain!

However, if you're an alcoholic or have a pre-disposition for addiction, zero glasses a day is your limit.

So what do you do if you’ve been a “drinker” and want to quit but can’t before it’s too late? Most people cannot quit “cold-turkey” and need some type of support, help and medical intervention. But before you seek help you must want to quit and stop completely. Even reducing the consumption doesn’t reverse the damage you've already done or their long term effects.

Quick Tips for Wellness: The long term effect of alcohol isn’t worth the short lived enjoyment.

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