a healthy choice for a healthier lifestyle
B vitamins support normal functions performed by the brain and nervous system, support adrenal function. Vitamin B-12 is also required for critical metabolic processes like DNA synthesis, production of neurotransmitters, energy production and is required for the development of red blood cells.
Vitamin B-12 is found in animal-derived foods such as dairy, eggs, meat, poultry and fish. Diets that limit these foods and/or poor absorption may lead to a Vitamin B-12 deficiency. Prolonged Vitamin B-12 deficiency can lead to serious mental and physical symptoms, such as:
This is the earliest stage, so there are no noticeable signs or symptoms of deficiency. However, low levels can be detected through a blood test.
Low blood levels of B-12 are detectable, and cellular dysfunction begins to set in. Some symptoms may start to be present.
Neurological, psychological and gastrointestinal symptoms, such as indigestion and discomfort, may be present in this phase. Also, without sufficient levels of Vitamin B-12, methylmalonic acid (MMA) and homocysteine (HCY) build up in the body. An elevated level of HCY in blood is a risk factor for cardiovascular disease and should be monitored by a physician.
The final and most severe stage of B-12 deficiency can lead to lasting damage to the nervous system.
You can prevent these devastating side effects by including B-rich foods in your diet, supplementing when necessary with high-quality Vitamin B-12 and having your Vitamin B-12 levels checked as part of your annual physical exam.
Original article written by and posted on Trivita.com
Posted by Jeffrey Sloe on Markethive
Supplemental vitamin D may not help prevent bone fractures, judging by the results of a new evidence review.
But none of the clinical trials included in the review lasted more than one year and the maximum doses provided weren’t much higher than the rather conservative U.S. RDA.
In addition, some — though not all — studies show that combining vitamin D with calcium does bolster bone strength.
Yet, in sadly predictable fashion, some headlines jumped to the ridiculous conclusion that “it’s time to toss your vitamin D pills”.
Those headlines are misleading because there’s good evidence linking supplemental vitamin D to enhanced heart and metabolic health and reduced risks of death from cancer and other causes.
And next month we expect to see results from “VITAL” clinical trial, which is testing the effects of vitamin D3 and omega-3 fish oil on the risks for cancer and cardiovascular disease.
That trial is exceptionally large (25,000+ participants) and lengthy (eight-year), and the doses being used are reasonably high, so it should provide a better sense of the heart and cancer value of both supplements.
In today’s article, we’ll do three things:
Review sees little or no bone-health value from vitamin D pills
Recent, large-scale evidence reviews haven’t seen much effect of vitamin D on bone-mineral density or the risks for falls or fractures.
Likewise, earlier this month, researchers from New Zealand and Scotland reported results from an evidence review that also question the bone-protection value of supplemental vitamin D (Bolland MJ et al. 2018).
Most of the 81 clinical trials studied the effects of relatively modest doses of supplemental vitamin D (not combined with calcium) and lasted one year or less.
More than three quarters of the trials (77%) involved women over the age of 65, and more than two-thirds (68%) of the trials involved vitamin D doses of at least 800 IU.
The new evidence review was led by Mark Bolland, Ph.D., an associate professor of endocrinology at New Zealand’s University of Auckland.
As Bolland said, “Since the last major review of evidence in 2014, more than 30 randomized controlled trials on vitamin D and bone health have been published, nearly doubling the evidence base available. Our meta-analysis finds that vitamin D does not prevent fractures, falls or improve bone mineral density, whether at high or low dose.”
After analyzing the 81 trials, they found little evidence that vitamin D supplements prevent fractures or falls to significant extents, or significantly improve bone mineral density — even when the daily doses provided to participants reached 800 IU or more.
However, 800 IU is not a particularly high daily dose. The conservative U.S. RDA for children and adults is 600 IU, while leading vitamin D researchers recommend taking between 1,000 and 4,000 IU daily.
Specifically, the Kiwi-Scottish team found no clinically significant effect — defined as a 15% reduction in risk or greater — of vitamin D on total fractures, hip fractures, or falls.
Nor did the evidence reviewers found any effect of vitamin D at lower benefit-thresholds: a 7.5% reduction in the risk of falls and a 5% reduction in the risk of any fractures.
The evidence did show small bone-density gains in the lumbar spine, femoral (upper leg bone) "neck", and elsewhere in the body — but again, none of these gains were deemed clinically relevant.
Most of the trials (91%) covered by the review reported that supplementation achieved vitamin D blood levels of 50 nmol/L (20 ng/mL) — which the U.S. IOM considers barely adequate — while only about half reported achieving levels of 75 nmol/L (30 ng/mL) or more, which are generally considered adequate, but not optimal.
Official review saw bone benefit from vitamin D + calcium
A Tufts University team working on behalf of the U.S. Preventive Services Task Force found significant evidence that — in combination with calcium — supplemental vitamin D can reduce the risk of fractures in people who don’t get enough sun exposure, such as older adults in institutional settings.
As they reported, “Combined vitamin D and calcium supplementation can reduce fracture risk, but the effects may be smaller among community-dwelling older adults than among institutionalized elderly persons.” (Chung M et al. 2011)
Recent study found vitamin D can repair damaged cardiovascular tissue
Earlier this year, Ohio University scientists discovered that vitamin D can help restore damage to the cardiovascular system.
Their study shows that vitamin D3 can significantly restore damage to the cardiovascular system caused by hypertension, diabetes, or atherosclerosis, while also reducing the risk of heart attack.
That conclusion is supported by the findings from several studies. For example, see Vitamin D Heart-Health Link Affirmed, Vitamin D Lack Raises Heart-Death Risk, and Vitamin D Clinical Trial Detects Anti-Diabetes Benefits, which provide links to related reports.
Vitamin D3 is the optimally beneficial form, which the body makes in response to sun exposure, and for which wild salmon are the best food sources, by far (see Wild Salmon Beats Farmed for Vitamin D, Again.) Some supplements and a few plant foods, especially mushrooms, contain a form called vitamin D2, which isn’t as beneficial.
As lead author Dr. Tadeusz Malinski, M.D., said, “Generally, vitamin D3 is associated with the bones. However … many patients who have a heart attack will have a deficiency of D3. It doesn't mean that the deficiency caused the heart attack, but it increased the risk of heart attack. We used nano-sensors to see why vitamin D3 can be beneficial, especially for the function and restoration of the cardiovascular system.”
He and his team discovered that vitamin D3 powerfully stimulates production of nitric oxide (NO), which is a major signaling molecule in the regulation of blood flow and the prevention of dangerous arterial clots. They also found that vitamin D3 significantly reduces the level of oxidative stress (from an excess of free radicals) in the cardiovascular system.
Dr. Malinski made an important point: “There are not many, if any, known systems which can be used to restore cardiovascular endothelial cells which are already damaged, and vitamin D3 can do it. This is a very inexpensive solution to repair the cardiovascular system. We don't have to develop a new drug. We already have it.”
Because damage to cardiovascular tissues can go unnoticed for long periods of time, it seems wise to maintain abundant blood levels of vitamin D3.
Other reviews tie vitamin D to reduced death and fracture risk
Focusing on the bone-health effects of vitamin D can easily distract attention from the hormone-like nutrient’s broad effects in the body.
Four evidence reviews published from 2007 to 2014 found evidence that supplemental vitamin D may reduce the risk of death from cancer and other causes:
Given the substantial evidence that vitamin D enhances heart and metabolic health and may reduce the risk of death from cancer and other causes, it doesn’t make sense for media reports — or physicians who should know better — to suggest tossing your vitamin D supplements.
Article courtesy of and posted on the Vital Choice website
Article posted by Jeffrey Sloe
Posted 8/6/2018 by UHBlog
Learn how to recover from a hard workout by fueling your body correctly. We can help.
All athletes know two things to be true: There’s nothing better than a post-workout high, and, after you sweat, you’re ready for a good meal.
If you want to make the most of your time off the field, your game plan should include high-performance foods, says registered dietitian nutritionist and board-certified sports dietitian Amy Jamieson-Petonic.
“Post-game nutrition promotes recovery and your ability to get back in the game faster,” she says.
First, you want to make sure your body is fueled for the workout.
“The goals of a pre-event meal are to top off your glycogen stores and to build and repair muscle tissue, Ms. Jamieson-Petonic says. “Make sure these meals are low in fat and fiber so you don’t have gastrointestinal distress.”
The meal should be eaten three to four hours prior to your activity. Then, 30 to 60 minutes before the event, have a lighter snack, such as a piece of fruit or sports bar and a sports drink or water.
After the workout, your nutritional recovery should happen within 15 to 60 minutes post-exercise. Keep in mind the following steps:
“During exercise, you lose nutrients and fluid, so it’s important to replace them,” Ms. Jamieson-Petonic says. “Make sure to take in fluid and eat approximately 200 to 300 calories within the first two hours following exercise, and then continue to refuel from there.”
Some ideas of appropriate recovery meals include:
Amy Jamieson-Petonic, M.Ed., RDN, CSSD, LD is a registered dietitian nutritionist and board-certified sports dietitian at University Hospitals Cleveland Medical Center. You can request an appointment with Jamieson-Petonic or any other healthcare professional online.
The article was posted on the University Hospitals Blog
Markethive Blog Blog post by Jeffrey Sloe
NOTE: My personal comments: I don't always have the time and/or the proper groceries in the house, so it's not always easy to prepare and eat a recovery meal. However, I always have a supply of Essential Ammino Acids supplements, which helps me to maintain my strength, alnog with the repairing and building of muscle tissue.
Posted 8/29/2018 by UHBlog
Chronic procrastination may be behind your muscle fatigue. Don't put off asking us how to get your tasks and health back on track.
The legal brief must be filed at week's end, but you decide to hit the links today. A few days later, you pledge to work from home while tending to a sick child, but watch a Seinfeld TV marathon instead. Upon returning to the office, you spend hours scrolling through emails when the realization strikes: The brief is due tomorrow.
Everybody procrastinates to some extent, says clinical psychologist Jennifer Levin, PhD, but some people have more of a chronic problem with it.
Consider these facts: A DePaul University researcher found that 20 percent of people are chronic procrastinators, while a study at Bishop's University in Quebec discovered a correlation between chronic procrastination and high blood pressure and cardiovascular disease.
Other evidence shows that delaying duties can also lead to ;
Dr. Levin says reasons for procrastinating are unique to each individual, but may include:
“It's essentially avoidance,” she says. “Although it feels good in the very short term, your anxiety goes up and gets much bigger as the deadline gets closer. The task hasn't changed, but you have less time to do it and it causes stress.”
There are consequences to putting off thing, Dr. Levin says. This can include coworkers having to do the work for you or getting upset with you because you're not meeting deadlines, Dr. Levin says.
This, in turn, can lead to employees developing physical issues, missing work and worrying about the security of their job. Their employers may see increasing insurance claims and premiums and lower productivity.
Some people who procrastinate at work may also put off taking care of their health. They may not eat a balanced diet, exercise or get necessary medical screenings.
There is no one-size-fits-all approach to combat procrastination, but some that Dr. Levin recommends are:
If these strategies don't work, talk to your doctor because an anxiety disorder or depression may be the culprit, she says.
Jennifer Levin, PhD is a clinical psychologist at University Hospitals Cleveland Medical Center and UH Psychiatry in Beachwood and associate professor of Psychiatry at Case Western Reserve University School of Medicine. You can request an appointment with Dr. Levin or any other doctor online; use link below.
Article courtesy of the University Hospital's Blog
Link to Jennifer Levin, PhD
Posted by: Jeffrey Sloe