Monday, July 10, 2017

Vitamin D Tips

Fetching Data...

7 Signs and Symptoms of Vitamin D Deficiency People Often Ignore

  • Vitamin D helps your bones grow and stay strong
  • Vitamin D is primarily produced when the suns ray's strike the skin
  • It is naturally present in like mushrooms, soy milk & eggs
Once considered an ageing problem, vitamin deficiencies have now become very common amongst all ages - especially teenagers and adolescents. It is during the growing years that one needs an extra dose of healthy vitamins and nutrients but instead of loading up on a balanced diet most people seem to be depending on supplements to meet various vitamin deficiencies that perhaps their diet cannot fulfil. Our sedentary lifestyle, unhealthy eating habits and need for convenience are all to blame.

Vitamin D is one such essential nutrient that helps your bones grow and stay strong. More importantly, Vitamin D is required for the absorption of calcium
by the body.  Vitamin D is primarily produced in your body when the sun’s ultraviolet rays strike the skin. Simply put, it is mostly obtained from sun exposure but it is also naturally present in some foods
like mushrooms, soy milk, eggs and oily fish.

What puts you at risk?

Besides inadequate sun exposure and an unhealthy diet, Vitamin D deficiency can occur for a number of reasons.
  • People with dark skin may not be able to produce sufficient Vitamin D in response to sunlight exposure.
  • Your kidneys may not be able to convert Vitamin D into usable form.
  • Certain gut issues like Celiac Disease or Crohn's Disease may prevent your intestines from absorbing the Vitamin D produced in the body.
  • Being obese or overweight puts you at a higher risk as Vitamin D is a fat-soluble vitamin.
 Without sufficient Vitamin D, your bones can become thin and brittle. In severe cases, a Vitamin D deficiency may lead to rickets in children and osteomalacia in adults.

If you’re not sure, here are seven signs and symptoms of Vitamin D deficiency. For some people, the symptoms may be very subtle, yet if you have been experiencing any of these regularly it’s best to consult your doctor at the earliest.

1. Feeling low and moody:
; The activity of the brain hormone, serotonin, increases with sun exposure. Studies have shown the low levels of Vitamin d in the body affects the amount of feel-good chemicals in the brain that can make you moody and irritable most of the times.

2. Chronic Pain:
You experience regular aches, muscle weakness and joint pains
.  People with low levels of Vitamin D are more sensitive to pain.

3. Constant fatigue:
You feel tired and fatigued all the time even after being well rested. You may also feel lethargic and anxious.  Adequate amount of Vitamin D in the body is known to boost our energy levels and increase muscle functions

4. Sweaty head:
One of the most common signs of a Vitamin D deficiency is head sweating. In case of new-borns, a sweaty forehead is usually the first sign of Vitamin D deficiency.

5. Daytime sleepiness:
 A lot of studies indicate that people with low levels of Vitamin D are at a higher risk of experiencing daytime sleepiness and other sleep disorders

6. Frequent flu attacks and respiratory infections:
You may be prone to more allergies and infections since Vitamin D plays an important role in reducing inflammation and regulating the functions of the cells in your immune system.

7. Gum disease:
Bleeding, reddening and swelling of the gums may also indicate low levels of Vitamin D.

Vitamin D May Cure Sunburn and Inflammation

Sunburn can be troublesome. Your skin is itchy, inflamed and often painful. Sunburn is a form of radiation burn that happens due to over exposure to the harsh ultra violet rays of the sun which damages the living tissues of the skin. While there is nothing you can do to reverse the damage but there are many ways to soothe the discomfort. According to studies conducted in Caste Western Reserve University School of Medicine and University Hospitals Cleveland Medical Center, High doses of vitamin D taken one hour after sunburn significantly reduce skin redness, inflammation and swelling.

For the study, researchers divided 20 participants into four groups to receive a placebo pill or 50,000, 100,000, or 200,000 IU of vitamin D one hour after a small UV lamp “sunburn” on their inner arm. The participants were examined after 24, 48 and 72 hours and 1 week after the experiment was conducted a part of their skin tissue was sent for a biopsy for further testing.

The results showed that the consumption of Vitamin D was not only able to suppress inflammation but it also helped in stimulating genes that repair the skin cells. Participants who consumed high doses of Vitamin D experienced less skin inflammation after 48 hours of the sunburn. Further, those who reported highest levels of Vitamin D in their blood also had less skin redness and experienced faster recovery.

You can also derive it from foods like eggs, cod fish, soy milk and mushrooms

"We found benefits from vitamin D were dose-dependent," said Kurt Lu, MD, senior author on the study and Assistant Professor of Dermatology at Case Western Reserve University School of Medicine and University Hospitals Cleveland Medical Center. "We hypothesize that vitamin D helps promote protective barriers in the skin by rapidly reducing inflammation. What we did not expect was that at a certain dose, vitamin D not only was capable of suppressing inflammation, it was also activating skin repair genes."

The research was carried out by measuring gene activity in biopsies where the researchers also unleashed a potential mechanism behind how vitamin D aids skin repair. The results revealed that it increases the levels of anti-inflammatory enzyme, arginase-1. This enzyme enhances tissue repair after damage and helps activate other anti-inflammatory proteins.

While the experiments had positive results, however, Dr. Kurt noted, "I would not recommend at this moment that people start taking vitamin D after sunburn based on this study alone. But, the results are promising and worthy of further study."

Vitamin D is an important nutrient that your body requires to regulate the calcium and phosphorus levels of our blood. It is also known as the sunshine vitamin as exposure to sunlight converts the cholesterol present in the skin to Vitamin D. Sun exposure is the best source of Vitamin D but you can also derive it from foods like eggs, cod fish, soy milk and mushrooms. The Indian Council of Medical Research recommends supplementation of 10 micro-grams per day in case of minimal exposure to sun.

Vitamin D Deficiency Can Predict Surprising Facts About Your Dental Health

Researchers have found that vitamin D deficiency caused majorly by lack of exposure to sun may reside in the teeth of every human being and remain viable for hundreds of years or more.
The findings showed that the teeth can act as an essential fossil and help anthropologists to sneak into the lives and challenges of people who lived hundreds of years ago and whose only record is their skeletal remains. When the body is deprived of vitamin D, permanent microscopic abnormalities form in the layers of dentin -- the tooth structure under the enamel can create an ongoing record that can later be read like the rings of a tree.
"The layers store what happens as teeth grow. We all know the importance of vitamin D, but until now we did not have such a clear way of measuring exactly what happened to people, and when," said Lori D'Ortenzio, doctoral candidate at McMaster University in Ontario, Canada.
"They're essentially fossils in your mouth," added Bonnie Kahlon, Lab Technician.
Until now, scientists trying to understand historical patterns in vitamin D deficiency have had to use bones, which are problematic sources of such information. However, dentin is not remodelled, and dental enamel -- much harder than bone -- protects the dentin long after death, making teeth a rich and accurate source of archaeological information.
"If we can properly understand past changes in deficiency levels, we can evaluate where we currently are and move forward," added Megan Brickley, Professor at McMaster University.
Vitamin D deficiency can also cause rickets -- a softening and weakening of bones in children, usually due to inadequate vitamin D. It is a serious public health issue affecting some one billion people worldwide, the researchers said.
Most cases of rickets are caused by a lack of sun exposure, with effects that can include pain, bone deformities and failure to achieve or maintain adequate bone levels. For the study, published online in the Journal of Archaeological Science, the team compared the teeth of modern-day control subjects to teeth extracted from bodies buried in rural Quebec, Canada and France in the 1700s and 1800s.
Their analysis showed that one Quebec man had suffered four bouts of rickets in his 24 years of life -- all before he turned 13.
Examining thin sections of the teeth under a microscope and using technology at the McMaster-based Canadian Centre for Electron Microscopy, the researchers were able to show that anomalies formed in the dentin layers during years when victims failed to get enough Vitamin D to fully mineralize the structures that form dentin and bone.

The Vitamin D Dose: Why is it Important for the Body?

  • Vitamin D refers to a group of several different forms of this vitamin
  • It is also popularly known as the sunshine vitamin
  • Vitamin D also acts as a hormone in the body
Vitamin D refers to a group of several different forms of this vitamin. It is also popularly known as the sunshine vitamin. A modest exposure to sunlight, as less as 5 minutes is sufficient for the body to convert the cholesterol present in the skin to Vitamin D, using the ultraviolet rays of the sun. The British Dietetics Association recommends about 15 minutes exposure thrice a week between 11am to 3pm.
Vitamin D may be classified as a vitamin but it also acts as a hormone in the body, regulating the calcium and phosphorus levels of our blood. Sterols in lipids of animals (7-dehydrocholesterol) are converted to Vitamin D3 and those in plants (ergosterols) are converted to Vitamin D2.
Vitamin D3 is primarily involved in the maintenance of calcium and phosphorus balance in our body whereas Vitamin D3 is involved in the regulation of more than 50 genes, one of which is the gene for calcium binding protein Calbindi.
Vitamin D is measured in micrograms. ICMR recommends supplementation of 10 micrograms/ day in case of minimal exposure to sun. It also observes that outdoor activities should be taken up to get maximum exposure to sunlight, especially in urban India.
Food Sources of Vitamin D
Here's a list of the food sources of Vitamin D -
VIT D2+D3(µg) /100g
Fish oil, cod liver
Shiitake mushroom dried
Buttermilk (whole milk)
Cheddar/ Parmesan
USDA Database
Other than this, foods fortified with Vitamin D will also provide some amount. Typically milk, soy milk, cheese, yogurt, margarines and butters are the chosen food for fortification. Read the labels.

Vitamin D Deficiency
Vitamin D deficiency results in Rickets in babies and children, which is characterised by imperfect bone formation resulting in bow legs. In the older population, Vitamin D deficiency result in Osteomalacia or softening of bones as the minerals required for keeping them strong do not enter the bones. Scientific research also suggests that low levels of Vitamin D increases the risk of colorectal cancer in men and breast cancer in women.

Note:-Supplementation of Vitamin D should be taken under medical supervision.

Teaming Dairy Foods and Vitamin D Pills May Boost Bone Health

Have you been taking care of your bone health? Just drinking a glass of milk every day is not good enough. You need more than that. We all know than milk and other dairy products are essential for our health because they help us meet our body's daily calcium requirement. But no matter how many litres of milk you drink, the body can't absorb any amount of calcium without the help of vitamin D. So how do we ensure that we are getting our daily dose of vitamin D? Well, this is where the importance of morning walks come into the picture. Sunlight is the best source of vitamin D, particularly the early morning rays. Even as little as 15 minutes of sunshine can work wonders for your health.
The times we lead today, shielded by air-conditioned homes and cars, the exposure to sunlight is diminishing to a great extent. As such, more and more urban dwellers are said to be facing deficiency of calcium and vitamin D, leading to bone ailments in the years to come. Maintaining a balanced diet is easier said than done, so the next best bet is supplements to help us meet our daily nutrient requirements.
According to a new study by Hebrew Senior Life's Institute for Aging Research, a Harvard affiliated medical care for elderly in US, older adults who take Vitamin D supplements along with specific dairy foods such as milk, yogurt and cheese may have higher bone mineral density in their spine, guarding them against bone loss in the hip.

(World Osteoporosis Day: Foods That Can Lead to Bone Loss)
The findings, published in The Journal of Nutrition, revealed that Vitamin D stimulates calcium absorption, which is beneficial for building bones and preventing bone loss overtime. The research could lead to better care for people over 50 years of age diagnosed with osteoporosis -- a disease characterised by low bone mass and progressive deterioration of bone tissue.

For those affected, osteoporosis can lead to increased risk of fracture, loss of physical function, decreased quality of life and even death, the researchers said.
"This study is significant because in addition to milk intake, it also examined the association of other dairy foods such as yogurt, cheese and cream with bone mineral density and bone loss over time," said lead author Shivani Sahni.
"Furthermore, the study clarified that the association of dairy foods with bone density is dependent on adequate vitamin D intake," Sahni added.

Vitamin D Helps You Prevent Cold

As the weather is changing and inactive bacteria are coming to life again due to rise in daily temperature, developing cold or any other infection is not a big thing. But if not treated well, mild cold can become as irritating as a pin under the mattress. Numerous sneezes, unhygienic feeling and a wet nose become a nightmare if not treated soon. Not only does it leave a poor impression at your workplace, but it also leads to spreading the infection to your peers or colleagues. Luke warm milk with a spoon of turmeric might sound old-fashioned but is the most natural remedy for cold whereas anti-biotic may seem to work but often does more harm than treatment. So what to do, for treating your cold or any other infectious flu? A new study suggests that vitamin D supplements may help you treating cold and flu.

Eating Vitamin D supplements helps protect against cold and flu, along with tackling high levels of Vitamin D deficiency, according to the study conducted at Massachusetts General Hospital. The 'sunshine vitamin' or Vitamin D, not only leads to improved bone and muscle health but also protects against respiratory infections by boosting levels of antimicrobial peptides - natural antibiotic-like substances - in the lungs. Cold or flu are the result of acute respiratory infections and are a major cause of global morbidity and mortality. Carlos Camargo from the Massachusetts General Hospital said, ‘Most people understand that Vitamin D is critical for bone and muscle health. Our analysis has found that it helps the body fight acute respiratory infection’.

The results showed that daily or weekly supplementation halved the risk of cold and flu in people with most significant Vitamin D deficiency. Occasional high doses of Vitamin D did not produce any significant benefits to the patients. Researchers found that people with higher Vitamin D levels were found to benefit, although there was a mild effect. ‘Our study strengthens the case for introducing food fortification to improve Vitamin D levels in countries where profound Vitamin D deficiency is common’, added lead researcher Adrian Martineau Professor at Queen Mary University of London (QMUL) in Australia. Nearly 11,000 participants in 25 clinical trials were analyzed in 14 countries including India, Britain, US, Japan, Afghanistan, Belgium, Italy, Australia and Canada by the scientists for the research.

As it has been now found that Vitamin D may help in protection against acute respiratory infections, it might also be evident that we have a completely new way of treating respiratory disorders using the sunshine vitamin. Regular intake of vitamin D has to be added in our food cycle to opt for a healthy life and less respiratory disorders which will further help in protection from other infections.

Uric Acid & possible treatment

यूरिक एसिड (Uric Acid) हमारे जीवन में रोगों का घर : यूरिक एसिड का बढ़ने की समस्या बडी तेजी से बढ़ रही है। आयु बढ़ने के साथ-साथ यूर...