HealthTip: Vitamin D

Vitamin D is known as the sun vitamin; many of us know that we need it, but do you know why?
Vitamin D is a fat-soluble vitamin and prevents us from getting a disease called rickets, a disorder of failed bone mineralization. It helps regulate the concentration of calcium in our blood and promotes the absorption of calcium and phosphorus from food. Vitamin D along with calcium may prevent bone disease such as osteoporosis and plays a role in maintaining proper bone structure. It has been used to treat weak and painful bones, low levels of phosphate in the blood, low levels of calcium in the blood, and helps prevent low blood calcium and bone loss. Vitamin D is needed for bone growth and bone remodeling, and without enough of it, bones can become thin, brittle, or misshapen.
Other functions of Vitamin D include modulating cell growth, neuromuscular, and immune function, and it may play a role in reducing inflammation.

So, where do we find this vitamin and how much do we need? Those between the ages of 1-70 years are recommended to have 600IU/day (10mcg). Exposing our face, hands, arms, and legs to the sun, 3 times a week, for about 15-20 minutes allows UVB rays (from the sun) to activate Vitamin D through our skin. However, many of us live in a climate where such sun exposure isn't possible all year long. There are few food sources of Vitamin D, they include:

• Milk and soy beverages (fortified with Vitamin D)
• Fatty fish (e.g. salmon, tuna, mackerel, trout)
• Fish liver oils
• Small amount in beef liver, cheese, and egg yolk

Those who are lactose intolerant could use alternative beverages fortified with calcium and Vitamin D, but many of the elderly who do not get much sun exposure need to be supplemented. If you're interested in Vitamin D supplements, speak to your dietitian, physician, or pharmacist to determine the best dose for you!

Information Sources:
http://www.nlm.nih.gov/medlineplus/druginfo/natural/929.html
http://ods.od.nih.gov/factsheets/vitamind/
http://www.healthlinkbc.ca/healthfiles/hfile68e.stm

HealthTip: Allergy Season

As the allergy season slowly approaches, many of us will begin to experience symptoms including sneezing, rashes, itching, and, watery, red, irritated eyes. A few tips on how to protect yourself from outdoor allergens are listed below:

• Get a head start and begin your allergy medication 1-2 weeks before the allergy season starts
• Avoid scheduling camping or outdoor trips during high pollen counts (May and June for allergies to grasses, and September and October for ragweed)
• Avoid activities such as raking leaves and mowing the grass
• Wear sunglasses to help keep pollen out of the eyes
• When you come back indoors, shower and wash your hair to remove pollen
• Close doors and windows during pollen seasons
• Ask your pharmacist about a saline nasal rinse to help control sinus symptoms
• Ask your pharmacist about natural tears (such as Genteal) for dry eyes

If you suspect that you may have allergies, you may want to consult your physician to help you find out what allergens you may be allergic or sensitive to.

Information Sources:
http://www.nlm.nih.gov/medlineplus/news/fullstory_109696.html

HealthTip: Germy Gyms?

Medium to high intensity exercise and weightlifting can increase heart rate and help decrease one's risk against cardiovascular disease; but could you also be picking up germs from the gym?
A bacteria called Methicillin-Resistant Staphylococcus Aureus (MRSA) has commonly been in the news for spreading complicated skin infections in hospitals and in the community. This bacterial infection can be highly resistant to some antibiotics and causes red, swollen, painful areas on the skin. Symptoms of more serious infection include chest pain, fever, headaches, muscle aches, and shortness of breath. Due to concerns about infections, many gyms now provide cleaning supplies to wipe down equipment after use. A new study (from the University of Florida) looked at the germs present in 3 local gyms. They assessed the surfaces of mats, dumbbells, benches, cardio machines, and weight machines. Some samples were taken at random times, while others were taken after equipment had been cleaned. They found that none of their samples had MRSA or another category of Staphylococcus Aureus. The researchers suggested that gym surfaces don't appear to be a major location of these bacteria, and that putting your skin on these surfaces didn't seem to play a large role in passing these germs from person to person.
By keeping in mind basic hygiene and courtesy to other gym-goers, you should be able to experience only the cardio-protective, energy boosting, and mood-balancing affects of your work-out!

Information Sources:
http://www.nlm.nih.gov/medlineplus/videos/news/germy_gyms_031011.html
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004520/

HealthTip: Feeling Frozen?

As I sit in my counseling course in awe of the great wisdom of my professor, I learn many new models of counseling, concepts, and ideas on how to help patients. I'm sure that these concepts cannot relate to everyone, but maybe they will give you all a little something to think about?
A common thought is that people get stuck in self-defeating mind sets along with self-defeating emotions and feelings. We can get to such a low point where we don't even see our own strengths, resources, and support systems available to us. This could be an area where many of us could attempt to change our focus from self-defeating, negative thoughts to personal strengths that we've forgotten to see in ourselves. Another common issue is acceptance. Many of us try to hide, ignore, push away, avoid, deny, and fight-against our problems. Some believe that it is just sometimes easier to deal with problems if you try not to think about them or push them to the side. However, this can be exhausting and may lead to suffering over a longer period of time. It is thought that when we resist, fight-against, and deny problems, we become fossilized, frozen, and stuck; in this state, change is not possible because we don't openly recognize and acknowledge that there is a problem. This concept suggests that only when we truly accept a problem, change is possible. Choosing to accept our problems can be a positive decision that gives us a clearer view of reality and facilitates feelings of relief, freedom, and lightness; it also frees up a lot of psychological energy, as avoidance can be mentally straining.
The difficult part is that it's not as simple as telling yourself "I accept this problem," because some things are truly difficult to accept and believe. Furthermore, this idea of acceptance may help some people, while it may not work for others. However, if you find yourself feeling stuck, low, or overwhelmed, you many want to speak with your physician or counselor to help you take steps towards making a positive change.

Information Source:
University of British Columbia- CNPS 362 Course Notes

HealthTip: Why Should You Care About Preventing Diabetes?

Diabetes is a disease that reaches millions of people. Commonly mentioned facts about diabetes are that it increases the risk of heart attack, stroke, can lead to blindness, and can cause dangerous foot problems.
A new study in the New England Journal of Medicine combined the results of 97 studies that included 820,900 people. They found that those with diabetes were 80% more likely to die in general, and 25% more likely to die from cancer. Having diabetes also increased the risk of death from kidney disease, liver disease, and pneumonia. A person who had diabetes at the age of 50 years old, died on average, 6 years younger than a person who didn't have diabetes at 50 years of age. Researchers also found that long-term smoking cut life-expectancy down by approximately 7 years. 
Maintaining a healthy weight, following a balanced diet including whole grains, fruits, vegetables, healthy protein (e.g. lean meats and beans), and low-fat (skim, 1%, 2%) dairy, and regular exercise could save you from having to deal with type 2 diabetes and it's large array of health complications.

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/diabetes_dangers_030311.html

HealthTip: SAD?

Seasonal affective disorder, or SAD, occurs when some people experience a serious mood change when the seasons change. Signs and symptoms include sleeping too much, having little energy, craving sweets and starchy foods, weight gain, and possible depression. The severity of the symptoms varies between people, but they usually can be treated. SAD usually occurs during the winter time, while a less common form occurs in the summer. Currently, it is thought that a lack of sunlight during the winter may be the cause of SAD. Exposure to a special light for 30 minutes/day can help mood, along with prescribed medication, dietary changes, learning to manage stress, and going to a sunny climate during cold months.
If you notice periods of depression or changes in mood that happen as seasons change, you may want to speak to your family physician about your mood and the possibility of SAD.

Information Sources:
http://www.nlm.nih.gov/medlineplus/seasonalaffectivedisorder.html
http://www.nami.org/Content/ContentGroups/Helpline1/Seasonal_Affective_Disorder_%28SAD%29.htm