Vitamin D Benefits You Don’t Want to Miss Out On
Q: I’m hearing a lot about vitamin D benefits. What are they exactly, and am I getting them? A: Hollywood has its “girl”, fashion has its “must-have” and the nutrition world, well, we have our “nutrient”. Vitamin D has been the “it” vitamin for the past couple of years. I get why. A little background on this sunshine vitamin. Vitamin D is fat soluble (meaning your body stores it). But, many of us aren’t meeting our recs. An increasing number of Americans are being diagnosed with vitamin D deficiency. You’re most at risk of deficiency if you are elderly, have dark skin, are obese, eat a poor diet or live in an area with a high latitude such as the northern part of the United States and Canada. We used to think of vitamin D benefits strictly as bone health, and it’s most famously known as the vitamin we can make from the sun (the deets on that below). But, as this amazing thing called research is revealing, we’re understanding more about the role of this powerful vitamin in our bodies. Here’s a bit of the latest vitamin D happenings: How exactly does vitamin D benefit us? May protect against biological aging by reducing telomere erosion, new study shows. Helps you say a sparkly “cheese”: Vitamin D helps calcium and phosphorus work in developing bones and teeth, preventing bones from growing misshapen May help your noggin’: Research shows that vitamin D may help maintain a healthy nervous system. Studies have linked vitamin D deficiency to increased risk of disease of the central nervous system. May make your x-rays look like you are a super hero: Vitamin D helps prevent us from losing calcium and phosphorus in urine AND stimulates cells to mature and skeletons to function Helps you not have to say, “Can you hear me now?”: Vitamin D helps with maintenance of bones in ears for hearing Research on vitamin D benefits is also being conducted in: The role of exercise in maintaining vitamin D levels, during the winter months. Helping to get you into your skinny jeans: The relationship between vitamin D and insulin and blood sugar regulation is being researched Helping you squash a family history of cancer: The role of vitamin D and cancer prevention or treatment by changing growth of cells is being studied Helping to get you through the winter without the sniffles: Researchers are busy studying vitamin D and immunity support and the defense against infection What’s the sun got to do with it? Vitamin D is synthesized in your skin. In other words, kind of like plants undergo photosynthesis, we create it in our skin when we are exposed to sunlight. Recommendations for 20 minutes of early morning sunlight or late day sun should be enough to cover your needs. Remember that slathering on sunscreen will protect you from the sun and block the absorption of vitamin D. Your derm (and me as well!) will tell you to be diligent about sunscreen at all other times of the day. And if you don’t religiously wear it you probably get enough without having to focus on theses 20 minutes. In other words, don’t skimp on the sun protection. And if I want to eat it? Of course, we do get vitamin D from food as well. The American diet is not as rich or enriched in vitamin D as it is in other vitamins, but it is found in: Salmon Tuna Sardines Fortified milk Cod-liver oil Fortified cereals Eggs Butter Mushrooms What about supplements? If you are low in vitamin D, your doctor may prescribe a supplement. I’m a fan of many supplements (there is a time and place for some) but popping over the counter vitamin D isn’t always the best answer. Overdoing it in pill form can be toxic in rare cases and limit the benefit in others, so it should be monitored. If you’re low and having trouble getting your vitamin D from food and sunshine, (which is how your liver and fat cells best store and use as needed) check with a healthcare practitioner for a suggested safe dosage that can help you meet your needs.
How to Stay Healthy All Summer In 4 Simple Steps
Embracing the joys of Summer Fridays, BBQ Saturdays, and Sunday Funday boozy brunches are undeniably tempting when the weather is warm and inviting. Maintaining a nutritious life throughout these festivities is another story—albeit possible without sacrificing your well-being. Here are a few simple yet effective strategies to help you stay healthy, energized and feeling good all summer long, allowing your wellness journey to thrive even during the dog days of summer. The best part? It’s easier than you might think. Stay Healthy All Summer Long in 4 Easy Steps: 1. H2O & lemon If you’re not already a good guzzler then now’s the time to start, starting with a refreshing morning ritual. For years I’ve had all of my clients start their day with a tall glass of water infused with a wedge of lemon. There is a behavioral and mental component here: this simple practice gives you a sense of accomplishment (yes it can feel that good to simply throw back 8 to 16 oz of H2O before your morning meeting) and it helps to provide the essential benefits of hydration right from the start of the day. The visual cue of the lemon floating in the water is a lil’ gentle reminder to make wholesome food choices throughout the day. A plain glass of water might not have the same effect. Also, lemon provides a bit of vitamin C, a known antioxidant, and adds a touch of flavor which is helpful for many people to drink up! To take it a step further, consider using a 32 oz water bottle and filling it twice throughout the day. By doing so, you’ll not only ensure you’re on your way to proper hydration but also have a convenient way to track your water intake. Adding electrolytes to your water, can help maintain optimal bodily functions and support hydration. 2. Save your skin Summertime wreaks havoc on your skin. Did you miss a spot with the sunscreen? Forget to reapply? Find yourself a little crispy from the wind blowing on you at the beach? Moisturizing is essential. You should be exfoliating 2 to 3 times per week for normal skin. Scrub your bod down in the shower with a little Eucalyptus Body Wash and a loofah, then follow it up by moisturizing so that you’ll be restored, smoothed out and smell as yummy as you look. Remember, your skin is not just about appearance—it plays an essential part in your overall health. By adopting a skincare routine that nourishes and protects your skin, you’re taking a proactive step towards maintaining your well-being throughout the summer season. 3. Fire it up Try rotating in a meatless BBQ to your summer routine. Charred and blackened meats create heterocyclic amines and polycyclic aromatic hydrocarbons, which increase your risk of certain kinds of cancers. Barbecued veggies don’t create these damaging compounds and can be delish. I love me some Grill-friendly fruits and vegetables. You won’t miss the meat. Promise. 4. Tuck in Haven’t thought about your shut eye in a while? Good sleep improves your mood, gives your body a chance to restore itself from stressors from your life, ups your energy and keeps you lean. Before you hit the hay, follow these tips to improve your shut eye and make the most of your unconscious time. Keep these four things in mind all summer long and you’ll be ready to take on fall as the healthiest, happiest version of you.
The Surprising Truth About Vitamin D and Sunscreen
Dr. Whitney Bowe says you may be worried about the wrong things when it comes to the sunshine vitamin.
9 Reasons Why the Beach is Healthy
I know I’m not alone in my mad love and passion for the beach. A lake is fine. A river is nice too. But, c’mon, there is nothing like the ocean to completely reinvigorate a body and soul. When it comes to living a Nutritious Life, I speak to my clients about stressing less, living consciously, sleeping deep, nurturing themselves and so on. Why? Because it’s not all about the food (although watermelon and chips and guac are quite delicious at the beach). Taking care of your body has to do with more than what’s on the end of your fork, and there’s nothing like a day at the beach to zero in on keeping your Nutritious Life alive. Whether you’re struggling with weight loss, emotional eating, ditching sugar, or any other food issue, give yourself a break today and get your toes in the sand. You just might find it affects your waistline better than you could have imagined. 9 Reasons Why the Beach is Healthy for You 1. It’s good for your joints and skin There’s nothing more therapeutic for your joints and muscles than a soak in salt water. The ocean heals little nicks, cuts, and scrapes, and if you take a minute to exfoliate with a little sand, your skin will be grateful for days. (Just remember to reapply sunscreen after time in the salt water and sand.) 2. You can take a walk A walk can be even better than a run when it comes to clearing the mind. I find there’s nothing more cathartic than a long walk on the beach (versus walking in the city, which can trigger emotions worse than road rage). It doesn’t have to be fast, and it definitely doesn’t require a watch, a Fitbit, or any kind of app. Unplug. Walks on the beach are kind of perfect any way you do them—with your kids, your partner, or alone. There’s no goal, no rush, no race, no place to be. Relax and find some seashells along the way. 3. It’s easy to do a body check We know we should all be doing body checks, but many of us pass over our bods when our minds are overcome with the thought of only having five minutes to hop in the shower, shave, and blow dry our hair, all before getting the kids to school. As you put on your sunblock, start with your face and work your way down your body, taking time to pay attention to your skin and looking for anything you might not otherwise notice. It’s a good practice to get in the habit of doing more regularly. 4. It can be a natural tech detox Honestly, my colleagues would never believe me, but I really do love that the beach is entirely destructive to technology. It feels good to relax without a computer, phone, and tablet for a few hours. Some of my most creative moments have come when I’m undistracted and left alone with uninterrupted thoughts. I’m able to focus entirely in the moment without worrying that a ding, blip, or ring will pull me away from my escape. Save your money; don’t go buying protective cases. 5. It’s a great place for a nap Ever notice dozers everywhere at the beach? You won’t need your synthetic sound machine to catch that much-needed shut-eye. Sleeping at the beach to the sound of the waves crashing on the shore is like music to your ears, as long as you’re far enough away from the kids playing playing on the next blanket over. Sleep deprivation messes up the hormones that regulate hunger, causing an increase in appetite and specific cravings for calorie-dense, high-carbohydrate foods. A beach nap (in the shade!) is a therapeutic way to log some hours. 6. It’s a turn-on There are few things sexier than a day at the beach. Once your senses are stimulated, you’ve relaxed, and you’ve unplugged from your daily routine, you don’t have to leave the good vibes in the sand. Just remember to get all the sand off before jumping between the sheets. 7. You can soak up the vitamin D This vitamin is crucial for our health and wellness, yet an estimated one billion people worldwide are deficient. A day in the sun is the perfect way to meet your daily intake goals. The sun can give you even more than a good mood and a summer glow. Because vitamin D is synthesized in the skin, healthy exposure to sunlight in small doses has been proven to support bone growth and also prevents calcium loss in mature bones. 8. You can mix up your workout Does your daily workout routine feel mundane? A day in the sand is a perfect way to mix up your fitness routine because the possibilities are endless. Make an effort to join in on the game of beach volleyball, frisbee, or soccer with the kids. Try paddleboarding, or hop in the water for an aerobic exercise that can relieve your joint pain and burn those extra cals. And the best part? Beach workouts are like boutique workouts without the high price tag, so your wallet will stay heavier. 9. It’s social There’s something to be said about leaving everything behind and truly being present to enjoy your surroundings, including the people in them! It’s easy to get caught up in your normal daily routine. A New York City street bustling with people can actually be lonely when everyone is walking with headphones and a one-track mind about getting somewhere on time. At the beach, I find people pull out more civility. Families connect. Friends play. Lovers relate. There’s a different community for the day—one made up of people who are all out for a nice time. It is noticeable to me when I am on vacation or at a local beach for the day. Reconstruct your pillars. Dig out your umbrella. Add to my list. See you on the sand,
