Metabolism

Researchers Discover Link Between Vitamin D and Metabolic Syndrome

New research investigating the link between vitamin D and metabolic syndrome suggests that a deficiency of this nutrient may be a factor in rising rates of chronic illness.

Are you dealing with low energy, malaise and a lack of motivation? Are you also, like many Americans, struggling with maintaining healthy blood sugar, blood pressure or cholesterol levels? If so, the link between vitamin D and metabolic syndrome may offer both hope and a way of overcoming your challenges. With the winter looming over many of us, vitamin D has become a major topic of conversation—and a very common source of nutrient deficiency. Have you stored up enough of this vital nutrient to make it through the winter with optimal health?

The Power of the Sun

Vitamin D is essential for healthy bones and teeth as well as a variety of metabolic activities. If you have a severe deficiency, you are at risk of developing rickets, a disease in which people have soft bones that bow under their weight. However, even mild Vitamin D deficiencies can have an impact on life and health. People who are low in this vital nutrient may suffer from fatigue, depression and slow mental function. They also are more likely to suffer from metabolic syndrome, a disorder characterized by high blood sugar, high blood pressure, high cholesterol, high triglycerides and an accumulation of fat around their waist.

The reason so many people in the U.S. and Northern Europe are deficient in vitamin D is not a shortage of nutritious food, but rather a lack of sunshine. Vitamin D precursors can be found in some foods such as fatty fish and eggs as well as fortified cereals, to which it is added. It is then converted to a usable form in a series of steps involving the liver and kidneys. In addition, our skin cells can synthesize this vitamin when exposed to sunlight. People in far northern areas spend half of the year with sunlight that is not strong enough to fuel this chemical reaction; in addition, many of us wear sunscreen in warmer months to prevent skin cancer. The result is that vitamin D deficiencies and the associated health problems are becoming increasingly common in the Western world.

Vitamin D and Metabolic Syndrome

Several major recent studies have strengthened the previously known links between a lack of vitamin D and metabolic syndrome. Elderly people who have low levels of this nutrient are more likely to develop this disorder. In general, elderly people with high levels of vitamin D have lower blood sugar, lower blood pressure and lower cholesterol whether they have metabolic syndrome or not. In addition, diabetics who have vitamin D deficiencies are more likely to have out-of-control blood sugar, putting them at risk of developing serious complications such as damage to their eyes and kidneys.

Clearly vitamin D is important in preventing metabolic syndrome. However, once people have been diagnosed with this disorder, getting enough vitamin D becomes even more important. One recent study has indicated that low vitamin D levels are necessary for metabolic syndrome to progress into the serious diseases associated with it such as diabetes and heart disease. Preventing these complications is the major goal of metabolic syndrome treatment, so getting enough vitamin D may be crucial to the health of the millions of Americans with this disorder.

Increasing Vitamin D Levels

If you suspect that you have low vitamin D, there are simple blood tests to measure levels of this nutrient that any doctor can prescribe for you. However, different people need different levels to function optimally, so a normal score does not automatically mean that you are not at risk. Be sure to get time in the sun every day without sunscreen; even short amounts of time in the summer can make a huge difference. Keep these exposures small so you do not tan or burn, raising your risk of skin cancer and premature aging.

If you live in an area where sunlight is weak or cloud cover is common, consider adding more fortified cereals, oily fish and eggs to your diet. Alternately, you can simply take a vitamin D supplement or a comprehensive multivitamin that contains vitamin D. There are several forms of vitamin D, with D3 (cholecalciferol) being the most potent, so it is important to get the right kind. In addition, it is always good for your health to eat less sugar and saturated fats, lowering your risk of metabolic syndrome overall.

While we have been trained to fear the rays of the sun, a few minutes of its potent light can make a large difference in your health. Not only will higher vitamin D levels leave you feeling more energetic and motivated, but they will also help to prevent some of the most serious chronic illnesses faced by people in the West.

Boosting Zinc Intake Can Protect Your DNA

Jan 13 by Ewcopywriting Leave a Comment

Do you get enough zinc in your diet? Research on the link between zinc and DNA repair suggests that this metal may be more important to human health than previously thought.

If you are like many people in the United States and Europe, you may not be getting enough zinc in your diet. While most people know about the health benefits of vitamin C and iron, zinc is more of an unsung hero. However, new research on zinc and DNA suggests that you should be very concerned about whether you are getting enough of this trace metal in your diet and supplement regimen.

Zinc and Your Health

Although zinc is not generally one of the rock star vitamins you read about in the popular media, it is very important to human health. Zinc plays an important role as a cofactor in many of the biochemical processes that drive your metabolism. In addition, zinc helps to support a healthy immune system and fight the damage associated with aging. Perhaps most important, zinc is essential in human growth and development, making it especially important for pregnant women and children to get enough of this trace metal.

Zinc is available in many of the whole foods. However, the standard Western diet is deficient in these whole foods, leaving many people at risk of a zinc deficiency.

Zinc and DNA Repair

While doctors and scientists have always recognized that zinc is important for a healthy life, new research suggests that it may be even more crucial than we previously thought. According to recent studies, even a small increase in dietary zinc reduces DNA damage, which can potentially slow aging and even lower the risk of diseases such as cancer. It appears that zinc and DNA repair are deeply intertwined, with zinc playing an important role in critical genetic repair processes and also reducing oxidative stress on cells.

If you think you are not getting enough zinc in your diet, even a small supplement can make a huge difference. These studies found that a small boost in zinc levels can make a huge difference in how quickly the DNA in your cells deteriorates. This small boost can help you fight off a cold and even lower your risk of cardiovascular disease and promote healthy cell growth.

Zinc for Cell Repair and So Much More

The link between zinc and DNA repair is important because so many chronic diseases have been linked to deficient DNA. As we age, our DNA accumulates errors and mutations. While our bodies have mechanisms to slow this damage, we all ultimately succumb to it. DNA damage has been linked to diverse diseases, including many of those that we associate with old age. Zinc is especially important in helping to facilitate DNA repairs. On the other hand, low zinc levels can lead to cells aging and developing chronic diseases at younger ages. This is partially due to the role of “zinc fingers” in DNA replication and repair. Zinc fingers are a compound made of zinc that bind to DNA and help control when it divides.

Ultimately, a healthy body requires a variety of different nutrients to achieve optimal health. However, the Western diet tends to be deficient in these nutrients, contributing to the epidemic of chronic disease that currently is overtaking many developed nations. While we have ample access to a variety of foods, many people cannot or simply do not get the zinc they need to protect their DNA.

Are You Getting Enough Zinc?

Many people are unknowingly not getting enough zinc in their diets, which is unfortunate in light of new knowledge about the link between zinc and DNA repair. The best food source of zinc is oysters. Zinc is also present in large amounts in crab, lobster and other shellfish. However, even if you do not have access to seafood, there are still ways to ensure you get enough zinc. Beef is a good source of this trace metal, as is chicken, yogurt and beans. If you are not eating enough of these foods, a supplement containing zinc can also help you to get enough of this nutrient to prevent DNA damage and immune dysfunction.

Eating a well-rounded diet is important not just because of macronutrients such as protein, but also because of micronutrients such as zinc. We need to have healthy levels of a variety of nutrients in order to enjoy good health over a long lifetime. If you fear you are not getting enough of zinc or other trace elements, ask your doctor whether a multivitamin is the right choice for your long-term well-being.

Crash Diet After the Holidays Linked to Increased Weight Gain

Dec 12 by Ewcopywriting Leave a Comment

Many people indulge during the holidays with the intention of losing the pounds by embarking on a crash diet later. Recent studies show this may be devastating for your waistline.

Are you already packing on the winter weight? For most people in the Western world, the holiday season is a time for stretchy waistbands. The parties and celebrations that brighten the season bring a seemingly endless parade of cookies, candy, creamy beverages and hors d’oevres. Many of us give in to temptations with the intention of embarking on a strict diet in the New Year. While this seems like a viable plan, going on a crash diet can actually make you fatter in the long run.

Is Your Crash Diet Bad for Your Brain?

Until recently, weight loss was thought of as a matter of simple math. You eat less calories and exercise more, forcing your body to supplement your diet with the calories it has stored as fat from times of surplus. However, weight loss is not this simple for most people. There are lifestyle factors that lower your metabolic rate, leaving you exhausted and making weight loss an uphill climb. A diet that severely restricts calories, also known as a crash diet, is one of these factors.

When you eat fewer calories, your brain perceives you as being in a famine. It wisely decides to lower your metabolic rate to store as much fat as possible for lean months ahead. This was beneficial to our ancestors, who often had to live through long food shortages. However, for modern people, it can mean that your crash diet simply leads to more weight gain. For this reason, experts recommend that people who want to lose weight make sensible eating decisions every day, even during the holidays, and let the weight come off slowly.

The Psychological Impact of Dieting

Dieting has become a national pastime as so many Americans struggle with being overweight or obese as well as the myriad health problems that those extra pounds can cause. However, this behavior can have a negative effect not just on your weight, but on your emotional health.

People who crash diet tend to gain back any weight they have lost, and often even a few pounds more. This is incredibly discouraging and can lead to low self-esteem. In addition, it gives many dieters a sense that they are failures and can even create a disordered relationship with food. Crash diets are also bad for your heart, causing cardiac stress, heart palpitations and lifelong damage to blood vessels. The simple joy of eating becomes an emotional struggle, creating physiological and psychological stress that can be devastating over a lifetime. People often respond to weight gained after a crash diet with even more food restrictions, creating an endless cycle of yo-yo dieting and disappointment.

What is the answer to this endless cycle? Experts recommend finding a middle road in which you are mindful of what you eat but enjoy occasional treats. Healthy people do this all year long, including during the winter season so full of temptations.

Natural Ways to Lose the Pounds Without a Crash Diet

There are ways to lose weight and maintain a healthy weight for a lifetime, but these are not crash diets so much as permanent lifestyle changes. Here are a few ways that you can begin a lifelong journey toward a trim figure and a healthy relationship with food:

Eat a healthy number of calories every day. This will keep your brain from thinking it is in a famine.
Get plenty of exercise. This burns calories and also builds muscle, which is responsible for much of your body’s thermogenesis and basal metabolism.
Enjoy treats in moderation. Choose one treat to enjoy at that Christmas party rather than sampling all of them.
Take a supplement that supports a healthy metabolism. There are many natural herbs and vitamins that can help your body to turn calories into energy at an optimal, healthy rate.
Get plenty of sleep. Your body needs around eight hours of sleep per night or it will go into energy conservation mode.

If you want 2017 to be your healthiest year yet, put away the cookies and the plans of beginning the new year with a restrictive crash diet. Cutting too far back on calories will only lead to weight gain and unhappiness. A healthy lifestyle is not just a one-time decision, but a journey of self-care that will last your entire lifetime.

Feel Tired All the Time? You Could Be Low on Iron

Nov 30 by Ewcopywriting Leave a Comment

Iron deficiency is the most common nutrient deficiency and affects 1.2 billion people worldwide, with around 183,000 dying from a shortage of this nutrient every year. Iron deficiency in women is especially common due to the high iron needs of the female body. If you find that you are often fatigued, have trouble concentrating or have other vague and insidious symptoms, you may simply need more iron.

Why Do We Need Iron?

Iron plays a variety of vital roles in the human body. First and foremost, it is one of the basic building blocks of hemoglobin, which carries oxygen in the blood from your lungs to the cells that need it. Iron is also important in the manufacturing of ATP, the molecule that cells use for energy. It is part of many different enzymes involved in growth and metabolism. Iron is also used by cells of the immune system to help fight infections. Last, iron is used in muscle cells to store oxygen for times when it is needed faster than the bloodstream can supply it.

Because our bodies use iron in so many ways, we have very high needs for this mineral. When people do not get all of the iron that they need, they have trouble converting food energy to cell energy, cannot carry oxygen to their cells and cannot perform a variety of crucial functions. In severe forms, iron deficiency can even be fatal.

Iron Deficiency in Women: A Common Health Problem

There are three basic ways that iron deficiency can occur: either not enough iron is being taken in, it is not being absorbed effectively or it is being lost somehow. Many people do not get enough iron-rich foods in their diet, which includes red meat, eggs, shrimp and the dark meat of poultry. In addition, people can get iron from vegetables such as legumes and leafy greens, although this kind of iron needs to be eaten with acidic foods in order to be absorbed by our bodies.

Even if you eat enough iron, you still may not be absorbing enough. Inflammatory conditions of the gut can make it difficult to absorb iron. In addition, you may simply be losing more iron than you naturally take in through diet. People lose iron mainly through bleeding, which is why people with ulcers or intestinal parasites are at high risk of anemia. This is a very important reason that you see high levels of iron deficiency in women, especially women who menstruate or have recently had a child.

Signs You Have Iron Deficiency

The signs of iron deficiency can be subtle and yet have a huge effect on your quality of life. The most common symptom is fatigue, because your cells are not making enough ATP and also are not getting optimal levels of oxygen from your blood. In addition, iron deficiency in women and men can manifest in a variety of other ways, such as:

dizziness
shortness of breath
heart palpitations
headache
pale skin
cold hands and feet
odd food cravings, especially for things that are not food (pica)
brittle nails
hair loss
muscle aches
difficulty concentrating
restless leg syndrome

When your body does not have the nutrients that it needs to performs all of the cell processes that iron supports, you will feel the effects in a variety of ways. Many people blame the effects of iron deficiency on not getting enough sleep, growing older, or having a hectic schedule when in fact they simply need to take in more vitamins and minerals.

Treating Iron Deficiency Safely and Naturally

If you believe that you are suffering from a deficiency of iron, there are several ways to quickly build up healthy levels of this vitamin. Many people simply add more iron-rich foods to their diets and take care to eat vegetarian sources of iron with an acidic food such as lemon. However, it can be difficult to get the iron that you need from diet alone, especially for women of reproductive age and young children who are growing quickly. For these people, taking an iron supplement or a multivitamin with their daily allowance of iron is the answer.

Getting enough iron is crucial for good health. However, iron deficiency in women and children is, unfortunately, only too common. While it can be difficult in the modern world to get all of the iron that you need to sustain optimal health, a well-balanced multivitamin ensures that you are always covered.

Not Getting Enough Vitamin B12 During Pregnancy Boosts Disease Risk for Baby

Nov 16 by Ewcopywriting Leave a Comment

Many people have are familiar with the importance of getting enough folic acid or folate, also known as vitamin B9, when pregnant. However, getting enough vitamin B12 during pregnancy is also important. New research underscores the importance of getting all of your B vitamins—especially vitamin B12—if you are pregnant or planning to conceive soon.

What Is Vitamin B12?

Vitamin B12 is an essential water-soluble vitamin that is used in a wide variety of cellular reactions. Essentially, it is a puzzle piece among many vitamins that are important for metabolism, energy production and other vital processes. People who do not get enough of this vitamin suffer from depressed mood, poorer memory and mental function and even a higher risk of infection. A long-term deficiency can cause permanent dementia and a variety of other serious illnesses. Pregnant women who do not get enough vitamin B12 during pregnancy are at a higher risk of giving birth to a baby with serious—and sometimes deadly—neural tube defects such as spina bifida and anencephaly.

Because vitamin B12 is water soluble, our cells do not store it in any significant amount. Going even a short time without foods or vitamins containing B12 can result in noticeable health effects. Most people who eat animal products usually get enough of this critical vitamin in their diets, as it is present in high levels in meat and eggs. However, there are times in life when your vitamin needs increase sharply, beyond what a typical Western diet can support. Pregnancy is one of these times. Pregnant women, especially those who do not eat a lot of animal products, are at e high risk of a B12 deficiency.

The Importance of Vitamin B12 During Pregnancy

According to new research, a vitamin B12 deficiency during pregnancy may have more effects than previously realized. Even babies who are born appearing to be in good health may suffer the consequences over their lifetimes. In one study, vitamin B12 levels were measured in pregnant women and both their and their babies’ health was analyzed. Babies born to mothers with a B12 deficiency had markedly lower levels of leptin, which is known as the “satiety hormone.” Low levels of leptin cause a person to need to eat more to feel satisfied, predisposing them to obesity, type 2 diabetes and other diseases. They also stored more fat. While extra fat stores are generally healthy in an infant, they can be a health problem later in life. Even worse, babies whose mothers had low vitamin B12 during pregnancy were more likely to become diabetic later in life.

This was a small study so it will need to be repeated to confirm the results. However, researchers and doctors are already calling for an increase in the recommended intake of vitamin B12 during pregnancy to ensure that women get ample amounts of this critical vitamin. With a large proportion of the population struggling with obesity, diabetes and the many related health problems, it is important to ensure we have the basic building blocks we need for a healthy metabolism. This is especially true when we are eating for two, such as when pregnant or breastfeeding.

I Thought Eating Too Much Meat Was Bad for Me?

The irony of this and other studies underscoring the importance of vitamin B12 during pregnancy and throughout one’s life is that many people believe they must cut back on meat and other B12-rich foods to improve their health. While eating a lot of animal products can negatively affect your health, these foods do contain nutrients that we need to be healthy and to bear healthy children. Ultimately, a well-balanced diet appears to be the key to leading a healthy life both in pregnancy and beyond. Pregnant women should eat a variety of foods and also take a high-quality prenatal multivitamin supplement to ensure their high nutritional needs are met. This is especially true for women who are vegetarian or unable to get enough animal products in their diet.

It is important for pregnant and breastfeeding women to talk to their doctors about any supplements that they are taking. However, during pregnancy, most doctors recommend taking a prenatal vitamin formula to ensure that you always have the building blocks that you and your baby need to enjoy optimal health. Eating a well-rounded diet and taking vitamins is an important way of giving your children the best chance at leading long, healthy lives.

Turning the Clocks Back This Weekend Could Be Detrimental to Your Health

Oct 31 by Ewcopywriting Leave a Comment

Couldn’t most of us use an extra hour of sleep? Many people look forward to the fall time change, which occurs on November 6 this year. Unlike the spring changing of the clocks, which equates to lost sleep, turning the clocks back in the fall, or “falling back,” gives us a much-needed extra hour of slumber. It also means waking up to a little more sunshine, even if we pay for that sunshine with an earlier sunset. However, the fall time change can impact your health in a variety of negative ways.

The History of Daylight Saving Time

The tradition of turning the clocks back in the fall and forward in the spring began in World War II. Seasonally adjusting the clock in this way allowed people to enjoy maximum sunlight during the day, thus lowering the amount of resources used in lighting homes and businesses. Fuel was at a premium during the war, so this tactic had a measurable impact on how much fuel citizens used. When the war ended, the United States and Europe made Daylight Saving Time (DST) a local option.

Some communities continued the twice-yearly change in clocks while others did not. As the country became more mobile and well-connected, this inconsistency led to a great deal of confusion. This spurred the creation of the Uniform Time Act of 1966, which made changing clocks mandatory for the entire nation (except in the case of special exemptions). Since then, most Americans and a great deal of Europe as well changed clocks one hour forward in spring and one hour backward in the autumn.

The Effects of Time Change on Your Circadian Rhythm

Our bodies run according to a series of internal clocks known as our circadian rhythm. When our sleep-wake cycle changes suddenly, we suffer from the mixture of fatigue and clouded thinking that we call jet lag. Our bodies are suddenly out of sync with our environments and must adjust to the new time, a process that happens slowly.

In the spring, a switch to Daylight Saving Time means that many people lose an hour of sleep and must adjust to waking up significantly earlier. The effects of this change in time have been well-documented, including an increase in strokes, heart attacks and even car accidents. Until recently, much of the research on the effects of time change has centered on the spring change in clocks, as this involves losing sleep. However, it has become increasingly evident that the fall time change may also have a variety of negative effects on your health.

How Is Turning the Clocks Back Bad for Your Health?

While getting an extra hour of sleep is better than losing one, it still has an effect on the circadian rhythm. Many scientists believe that any change in the circadian rhythm can have long-term effects on health, including an increase in cancer risk. The decrease in light during the day also can have an effect on health. Children are less likely to play outside during the long dark hours of winter evenings, increasing the risk of obesity and the many other health risks associated with it. Adults are similarly less likely to go for a jog or otherwise get exercise when it’s dark out.

In addition, the decrease in light during waking hours can affect mental health, worsening mood disorders and increasing depression. Many people are affected mentally by a change in light, even among those who haven’t been diagnosed with seasonal affective disorder (SAD). We rely on light to regulate our circadian rhythms. A lack of light can throw metabolism into disarray and disrupt the internal clocks.

Healthy Ways to Deal With a Time Change

If you are concerned about how turning back the clocks affects your health, there are a few things you can do to soften the blow. Begin by slowly changing your schedule in the week before the time change, so it has a less-abrupt effect on your sleep-wake cycle. Maximize outdoor time and access to sunlight, even adding light therapy if you feel you can’t get enough sunshine. Take a melatonin supplement before bedtime if you aren’t feeling sleepy. Last, be sure to get enough exercise even if this means switching to indoor activities. Caring for your health and replacing the light stolen from your day can mitigate many of the effects of turning the clocks back.

Our circadian rhythms are essential to our health and well-being. There are many ill effects, both short-term and long-term, when we disrupt our internal clocks. However, there are ways to make Daylight Saving Time easier on our bodies and minds. Caring for your circadian rhythm is an important part of leading a healthy lifestyle.