Should you be concerned about Vitamin D?

In a word – YES.  Vitamin D may be the new buzz but for good reasons.  Not only is Vitamin D necessary for your bones but low levels are now linked to increased risk of autoimmune diseases, diabetes, heart disease, mood disorders and even the common cold.

How can Vitamin D influence so many things?  For starters, every cell in the body has a Vitamin D receptor and it is thought about 2000 genes are regulated by Vitamin D.  Vitamin D is actually a hormone rather than a vitamin and has more important functions than scientists ever imagined.

According to biochemist and endocrinologist Michael Holick, M.D., Ph.D., author of The Vitamin D Solution, the average levels measured ranged from 22-28 ng/ml.  Although the cutoff for normal is 30-35 most researchers state optimal levels should be over 60 ng/ml.

Higher levels of Vitamin D have been linked with 60% reduction in cancer, and 50% reduction in getting a cold or the flu.  76% of pregnant and lactating women who were taking a prenatal vitamin and drinking 2 glasses of milk per day were vitamin D deficient and 81% of their newborns at birth.  This scenario makes rickets a comeback, something we want to keep as history only.

What is the best strategy for achieving optimal Vitamin D levels? 

• Have your physician check your Vitamin D levels
• Take a minimum of 1000 IU of Vitamin D3 per day
• If your levels are below 45 increase your supplement by 1000 IU for every 6 points you need to raise it
• Monitor your levels yearly as they change depending on your circumstances

Even if you are in the sun chances are you are not getting enough Vitamin D.  In addition, the darker your color of skin the more risk you are at for deficiency since your skin blocks the absorption - raising your risk of medical issues.

Take home message – Vitamin D for health.  Your life may depend on it.

How Can I eat Healthy During Pregnancy?

Since we've been discussing the genetics of what happens in the womb, what are the guidelines for having a healthy pregnancy?

What you eat and how active you are determines your child’s future well-being.  Although specific recommendations may vary hitting these key foods will help set the tone for health.

Here is a checklist for healthy eating for fertility, pregnancy, or breast-feeding.

   Strive for balance in your diet:

• Protein - lean sources of beef, lamb, chicken, and fish; eggs, nuts/seeds, nut butters at each meal and snack
• Carbohydrates - fruits, vegetables, and unprocessed whole grains
• Fats – omega-3 rich and monounsaturated fats (avocados, nuts/seeds and olive oil) on a daily basis:
•        ALA – found in ground flax seed
•        DHA  -found in fish and fish oil
•        EPA – found in fish and fish oil

Eat or drink dairy - 3 to 4 servings of plain low fat yogurt, cottage/ricotta cheese, hard cheeses (grass-fed)

Consume fruits - 3 to 4 servings per day, including one citrus or vitamin-C rich fruit

Eat your vegetables - dark green leafy and orange/yellow/red daily

Choose real, whole foods - avoid processed and refined foods.  Choose fresh, unprocessed foods, and as much as possible, organic and non-genetically modified foods and animal products that are grass fed 

Avoid diet foods or foods with non-nutritive sweeteners 

Minimize caffeine and avoid alcohol