Nov 18, 2012 | Community Outreach, Diet and Nutrition, Holistic Health
Low vitamin D levels are associated with depressive symptoms. That is the main conclusion by researchers at the University of Texas Southwestern Medical Center and the Cooper Institute in Dallas in a cross-sectional study of 12,564 participants. Given this finding, is vitamin D the new wonder pill for depression?
Why the focus on vitamin D?
For the past five years, prominent studies disclosed the risks associated with vitamin D deficiency. In 2010, the Institute of Medicine (IOM) found that the evidence supported the importance of vitamin D along with calcium in promoting bone health, but not for other health outcomes. In contrast, the studies of Pearce (2010) and Holick (2007) associated vitamin D deficiency as a risk factor for various medical conditions, including autoimmune diseases, vascular disease, infectious diseases, osteoporosis, obesity, diabetes, cardiovascular diseases and certain cancers.
What does the latest study on vitamin D for depression suggest?
Using the Center for Epidemiologic Studies Depression Scale (CES-D), higher vitamin D levels were associated with a significantly decreased risk for depression. The Dallas study reported that participants with higher vitamin D levels were 0.92 times less likely to have depression compared to participants with lower vitamin D levels. Note that the study found stronger association particularly for those who had previous history of depression.
What can we learn from the study?
Based on findings from different studies, it is important for patients to be screened on vitamin D levels to determine the risks and threats to bone health, and mental health as well. It is clear that vitamin D is a critical supplement for bone health, and its role in preventing depression has been emerging in recent studies.
How much vitamin D supplement do I need?
On these aspects, it is helpful to start with the IOM recommendations for bone health. At all age levels, except for those over 70 years old, the recommended dietary allowance (RDA) is 600 International Units (IU) daily. For persons older than 70, the RDA is 800 IUs. (The IUs are boldly printed on the labels of over-the-counter vitamin D.) For the upper limits, the IOM concluded that intakes more than 4,000 IUs of vitamin D per day increase the risk for harm. Please note that the Dallas study does not indicate the recommended intake levels for vitamin D with reference to depression.
How should I consult with my health care provider?
In the next visit to your health care provider, it would not hurt to ask for vitamin D levels in your blood draws. It is also certainly helpful to tell your provider what other supplements you take regularly. This is important because, by doing so, you can help prevent adverse drug reactions and unfavorable interactions among the medications and supplements you take.
Above all, it is not only ourselves that we need to consider for the vitamin D screening and subsequent supplementation; we need to suggest screening to our loved ones as well. In light of the Dallas study, it is highly recommended for those with history of depression to have vitamin D level screenings. That suggestion could spell the difference in taking away depression during the holidays and beyond.
Nov 12, 2012 | Diet and Nutrition, Exercise, Holistic Health, Integrative Medicine, Popular, Women's Health
Autumn in the Northeast is a time of dramatic change—cooling weather, a respite from the summer’s heat and humidity, the start of the new school year, beautiful colors, and a return to familiar routines at home and at work. This time of transition is also the perfect chance to pause, reflect, and take the opportunity to reconnect with and recommit to living your best life. When you live with authenticity, integrity and in the way that best serves you (and others), the rewards are immeasurable. Here are some easy steps to begin your journey:
* Become your own best health advocate. Make sure you have your annual physical exam, appropriate screening exams (mammogram, pap smear, colonoscopy, etc.), vaccinations, and dental exam and cleaning. Take your medication compliantly as prescribed. Stop smoking and drink alcohol in moderation.
* Exercise consistently. Walk to your destination and ditch the elevator and take the stairs instead. Invest in a bike and use it to explore the city. Join the gym and work out with friends. Practice yoga, jog along the riverbanks, move your body!
* Improve your diet and maintain a healthy weight. Replace fast food and processed snacks with healthful, fresh fruits and vegetables. Cook at home and use portion control. Be adventurous and try new foods. Plant a garden. Most importantly, eat mindfully and with intention.
* Ensure success and avoid failure by setting realistic, attainable goals. Replace “I can’t” with “I can!”
* Do one thing that scares you and reward yourself for embracing your fears. Challenge yourself to redefine your own limits and expand your own possibilities.
* Each year, check at least one thing off your personal “bucket list.” Don’t have a bucket list? Make one—a list of all the things you want to do in your lifetime.
* Set personal boundaries with others and speak your own truth…kindly and respectfully.
* Spend time with friends and family in person. Cell phone calls, texts, emails, Skype, Facebook and other social media tools serve a very real purpose, but they do not compare to quality time spent in the flesh with those we care about. So, call a friend and make a lunch date!
* Keep a journal and record your thoughts, experiences, goals, desires and dreams.
* Meditate and breathe. Set aside as little as 5 minutes daily to tune out the chatter and tune back into yourself and the power of your breath.
* Forgive yourself and give yourself permission to make mistakes. No one’s perfect and no one expects you to be. Forgive others their mistakes, too.
* Get involved with your community.
* Play with your kids and tell them “yes” more often than you tell them “no.”
* Make amends and end a feud. Holding onto anger and grudges serves nothing and no one.
* Make a donation and pay it forward. Give to those in need (money, time, your skills, gently used clothes, food).
* Build good karma and do at least one kind thing daily without expecting anything in return. It feels good to do good.
* Mind your manners. “Please”, “thank you” and “you’re welcome” are too often neglected.
* Engage your mind and heart. Turn off the television and computer and read a book or write a poem or letter. Take a walk. Watch the sun rise. Watch the sun set.
* Give thanks for the abundance that surrounds you and remember to see the good first and foremost
* Start each day by setting an intention.
* End each day by making an honest assessment. Remember, tomorrow gives you nothing but new opportunities.
* Enjoy your best life as you live in alignment with your most authentic and heart-centered self.
Jennifer Svahn, MD, FACS, is a Vascular Surgeon at Beth Israel Medical Center and a Registered Yoga Teacher.
Oct 30, 2012 | Cardiology, Diabetes, Diet and Nutrition, Heart Disease
All of us can think of a food and have flashbacks to our childhood. Foods that transport us back in time. For me, I remember the taste of Wonderbread, and the way the white fluffy slices would practically melt in my mouth. I also remember the day my mother banned the bread in favor of its counterpart, the dreaded whole wheat bread. These days, I’m grateful I made the transition early on, but why was it necessary? What’s so great about whole grains anyways? (more…)
Oct 24, 2012 | Diet and Nutrition, News, Safety
This guest post was written by Simone Walters, MS, RD.
Since I am a registered dietitian, one of the most popular questions I get asked is, “Is organic food better for me?” My usual response is that the way to better health is to eat more fruits, vegetables and whole grains, organic or not.
No Significant Difference in Nutrition
A new review of the published literature sheds some light on this very question. The authors found that for produce—fruits, vegetables and grains—there was no significant different in vitamin levels of organic items compared to conventionally grown items. They also found that detectable pesticide residues were significantly less likely to be found on organic produce compared to conventionally grown produce.
What do these results mean for the average consumer? The question of whether organic food is better for you is usually coupled with cost concerns, because, in general, organic produce can be more expensive than their conventionally grown counterparts. However, the most recent data indicates that in terms of nutrient content, organic and conventionally grown produce are equivalent. So from a health perspective it may not be worth the added costs for organic produce.
What About Pesticides?
There are, however, other reasons that consumers choose to purchase organic produce, and the fact that they tend to have lower quantities of detectable pesticide residues compared to conventionally grown produce is one of them. This finding, however, may not be as significant as it initially appears to be. First of all, it means that organic produce still contains pesticide residues, just less often than conventional produce. Secondly, the levels of residues found on organic and conventional produce generally are well below upper limits set by government organizations. In other words, exposure at these levels is less than what has been shown to cause adverse health effects. For anyone who still has concerns about pesticide residue levels on produce, I would advise to thoroughly rinse all produce before consumption both to help reduce residue levels before consumption and as a basic hygiene measure.
Bottom Line Advice
In light of these results, it is my opinion that if you’re trying to adopt healthier eating habits, consuming more fruits, vegetables and whole grains, organic or not, is definitely a step in the right direction.
Oct 16, 2012 | Diet and Nutrition, Health Tips, Holistic Health
The time has come to grab a basket and head out to your nearest farmers’ market or grocery store because we have reached the season for fresh fruits and vegetables! Fall is a great time to fill your crisper and kitchen counter with great-tasting fruits and vegetables for your family. Here are a couple of my favorite fall veggies and fruits to spice up the season and some reasons why you should include them on your plate. (more…)
Sep 25, 2012 | Allergy, Diet and Nutrition, Family Medicine
The ancient Roman poet and philosopher Lucretius observed, “What is food to one is to another bitter poison.” In those times, a violent food allergy was a mysterious and alarming condition. Imagine a healthy guest at a Roman banquet suddenly choking and gasping, then collapsing and dying. It’s easy to understand why many innocent survivors were suspected of poisoning the poor victims.
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