Holistic Nutrition Bytes--San Francisco Nutrition Consultation » immunity

Transitioning into Autumn

admin — Tue, 31 Aug 2010 02:22:34 +0000

Can you believe it is already September? Summer is a time to relax and enjoy sunshine (unless you live in San Francisco where it’s basically cold & foggy), but fall means back to school and preparing for the winter months ahead. I’ve heard of quite a few folks complaining of “summer colds.” Here is how to stay healthy during the seasonal transition into fall.

Keep your body in balance by eating seasonally. Summer stone fruits, berries, and lighter raw greens give way to heartier root vegetables, warming foods, and more cooked foods. Include Brussels sprouts, broccoli, and cooked greens like kale & collards. Apples and pears and figs will begin cropping up now too –all terrifically high in fiber. Try skin brushing to stimulate the lymph and detoxify the skin. Take warming epsom salt baths and drink ginger tea to help digestion.

According to Traditional Chinese Medicine, autumn correlates with the lung system, which dominates the skin, respiration, body fluids metabolism, blood circulation, and immunity. Eating the heartier root vegetables pureed into warming soups helps keep these body systems healthy. Try butternut squash or parsnip/pear or potato soups. Delicious. Keep warm with warming ginger tea that, in addition to aiding digestion, is also a gentle detoxifier that promotes good circulation and immunity.

If you are feeling run down, the first step is to get more rest. Studies show that people who sleep less than seven hours per night are three times more likely than those who sleep at least eight hours to catch a common cold after being exposed to a cold-causing virus! Avoid processed foods and sugar and up your intake of vitamin C with citrus, red pepper, kiwi, and brussels sprouts. Also, get plenty of probiotics, because they build good gut flora, and the majority of your immune system is in your gut! Drink kefir if you tolerate dairy, or eat cultured foods like kraut or kim chi.

A good tonic to prevent or shorten duration of illness is my favorite way to feel better. Try elderberry/yarrow flower/peppermint tea. Elderberry is a superior immune tonic; yarrow helps break up phlegm, and peppermint is soothing. Try a tincture with astragalus; medicinal mushrooms like reishi, maitake, or cordyceps; and schizandra berry, and echinacea. Increase zinc intake, too; it’s crucial for good immune function, and many people don’t get enough, especially vegetarians. Zinc is found predominantly in animal protein, especially beef & lamb. The only good veg source is pumpkin seed. Consider taking a multi vitamin-mineral supplement if you are vegetarian. You’ll get a full spectrum of B vitamins that are often hard to find in veg sources, as well as zinc.

See my recipe archive for the butternut squash soup. It is sublime. Here is another great fall soup recipe. Make a batch and eat on it during the week. It’s also delish.

Perfect Pear & Parsnip Soup
Do you know what parsnips look like? Giant white carrots. When roasted, they are sweet and pair well with roasted carrots or hold up well in stew. Find them with the other root veggies.
2 –3 medium parsnips
1 large ripe Bosc pear, peeled and seeded and diced
2 medium shallots, sliced
2 TBSP. organic butter or coconut oil
2-1/2 cups vegetable stock, or water (more as needed)
2 tsp. fresh grated ginger
zest from one lemon
sea salt and fresh ground pepper, to taste
Boil parsnip (skin on) in water until tender. Meanwhile, heat a pan with butter and sauté the shallots until translucent. Add in the diced pear and cook for about 2 – 3 minutes and season lightly with salt & pepper. When the parsnip is ready, peel the skin and place in a blender. Add in the cooked pear mixture, the lemon zest, and grated ginger. Add in the stock or water and blend until smooth. (You may need to add in more liquid if the consistency is too thick). Adjust seasoning with more sea salt & pepper. Reheat in a pan and serve hot with fresh herbs or chopped nuts as garnish.

Natural Tips to Keep Your Immune System in Top Shape

admin — Tue, 03 Nov 2009 06:37:25 +0000

We are deep into autumn now; the days are shorter, and the nights are longer. It’s getting cold, and we’re spending more time indoors. Protect yourself from illness this winter. Here is a quick reference guide.

Get enough rest. I’m talking 8-9 hours. Your immune system is most active at night, and if you’re not sleeping, you’re not getting the full benefits. While you sleep, your immune system scavenges for abnormal cells. Melatonin, a powerful antioxidant, is produced by the brain when it is dark. There is interesting research showing that night shift workers have a higher incidence of cancer because they have lower melatonin levels since they awake and not producing normal melatonin levels at night.

Put yourself on a schedule. Get in bed at the same time every night, preferably around 11pm. Take a warm epsom salt bath and drink soothing herbal teas. If you still have trouble sleeping, try a calcium-magnesium supplement, or 5-HTP.

Wash your hands. This is pretty easy and a straightforward way to prevent spread of pathogens.

Avoid sugar and refined foods, which leech minerals from your body and tax your immune system. Sugar has been shown to feed cancer cells and contribute to candida, which causes yeast overgrowth in the digestive tract. Because the majority of your immune system is in your gut, if you have candida overgrowth or other gut pathogens, your immune system can be compromised. Take a good quality probiotic, consider a digestive cleanse, and use kefir and other cultured foods.

Eat seasonally. Right now, that means mineral-rich root vegetables such as yams, beets, onions, carrots, rutabagas, turnips, parsnips. Eat more chlorophyll and oxygen rich leafy greens. These mineral rich veggies are very alkalinizing, the opposite of acidosis. An acidic body is imbalanced and more susceptible to illness. Get plenty of antioxidants through seasonal fruits & veggies such as apples, winter squash, pomegranates, brussels sprouts, garlic, and the immune-boosting mushrooms (shiitake, maitake, cordyceps). Choose anti-oxidant rich spices like turmeric, curry, oregano, and rosemary.

Drink green tea, not coffee. Green tea contains powerful antioxidants that keep you well and also happen to prevent cavities. Coffee creates an acidic state and jacks up your adrenal hormone levels, creating stress and inflammation.

Keep your stress level in check. Does that seem impossible with your schedule? Even if you’re stressed at work or with the holidays right around the corner, if you get enough sleep and eat nutrient-dense, whole foods, that’s half the battle. Throw in some yoga and/or meditation or other exercise, and that’s even better. Also consider an adaptogenic herbal tincture that has astragulus, rhodiola, schizandra, and licorice root (avoid licorice is you have high blood pressure). These herbs boost immunity and help your body handle stress.

When you travel, take extra vitamin C, zinc, and probiotics. This is the immune building triumvirate. Stay healthy out there!

Shiitake Awesomeness

admin — Tue, 27 Oct 2009 19:46:36 +0000

I hereby declare food of the week to be mushrooms. I love mushrooms. There are so many varieties and so much to say about these little fungi. They are delicious added to soups, salads, stir-frys, or sauteed up in butter or olive oil.

Recently, mushrooms have been getting a lot of press for their anti-cancer and potent immune boosting properties. Let’s look at shiitakes, one of the most popular types of medicinal mushrooms.

The shiitake, in all its glory

Shiitakes have a rich, earthy & smoky flavor and are prized for their superior health benefits. In light of all this H1N1 hoopla, supplementing your diet with extra antioxidant-rich and immune-boosting foods can help you ward off illness. Shiitakes fit the bill perfectly. They have been shown to shrink tumors, stimulate immune function, lower cholesterol, and reduce platelet aggregation (blood clotting). A mini powerhouse!

Other medicinal mushrooms such as reishi, maiitake, or cordyceps have similar benefits.

maitake, the hen of the woods. also a great immune-booster.

Use these mushrooms in cooking, or find at your natural foods store together as part of an immune building tincture or supplement. This is a great preventative measure to take during the winter. Or, try the below recipe to incorporate into your diet during this cold and flu season.

Shitake Mushroom Soup
1 1/2 cup Shitake Mushrooms
2 cups water or broth
1 tbsp grated fresh ginger
1 tbsp miso
1 tsp tamari or mirin or sake

Put mushrooms ginger and water/broth in a pot an bring to boil. Turn down heat and simmer on low for 30 minutes. Remove 1/2 cup of water and mix with tamari and miso. Add back to general pot and serve topped with chopped chives. Sip this regularly, especially if you feel run-down.

Transitioning into Fall (recipe)

admin — Wed, 16 Sep 2009 00:12:08 +0000

Autumn is just around the corner, beginning with the Fall equinox on September 22 this year. According to Traditional Chinese Medicine, this season corresponds to the element of metal (acknowledgment) and represents the organs of the lungs, large intestine and the skin, meaning this is the ideal time to take special care of these organs. This phase (metal) means acknowledging and letting go of emotional baggage and unhealthy attachments. This is a great time to plan a colon cleanse and to cleanse and nourish the skin. We are currently offering a holistic cleanse beginning on September 26. You don’t have to live in San Francisco to participate. Click the workshop tab above for more detail.

Autumn means shorter days, longer nights, cooler weather, and slowing down. Autumn is the perfect time for baking, roasting, slow cooking, and making nourishing one-pot meals. Stay healthy during the seasonal transition by keeping your body in harmony. Try skin brushing to stimulate the lymph and detoxify the skin. Take warming epsom salt baths and drink ginger tea to help digestion.

Eat seasonally to assist your body in the transition from summer into fall. This means more root vegetables, more warming foods, more cooked foods. Summer brought us a bounty of stone fruits and berries and raw summer salads. Soon at the market you’ll find winter squash (yams, pumpkin, acorn, butternut, kabocha, buttercup, delicata, spaghetti squash, the list goes on); other root veggies such as parsnips, carrot, turnips, fennel, onions. Also include more brussels sprouts, broccoli, and cooked greens like kale & collards. Apples and pears and figs are around now too –both terrifically high in fiber.

Changes in seasons and weather can wear down your immunity. Did you know the majority of your immune system is in your gut? Keep healthy by taking probiotic supplements. You’ll enhance colon and gut health AND improve your skin. Probiotics improve colon and gut health by keeping you regular, thereby assisting the body in removing toxins. This keeps your skin clear, keeps your weight in check, and improves your immunity. Look for full spectrum probiotic supplements; eat cultured vegetables and fermented dairy for full benefits.

Longer nights mean time to rest and slow down. Drink herbal teas with yarrow for lung health and nettles for minerals to aid the adrenals, prevent fatigue, and keep immunity strong. Here is a delicious autumnal recipe. Easy and delicious. I’ve often sipped it for breakfast topped with extra cinnamon and a dollop of plain yogurt for a warming breakfast.

Autumn Butternut Squash Soup

1 sweet onion, chopped
2 ribs celery
2 carrots
1 large butternut squash, peeled, seeded and sliced
1 large green apple
2 tsp or so ghee or coconut oil
3 cups (less for thicker soup) vegetable or chicken broth

In a large saucepan, melt ghee or coconut oil and add onion, carrot and celery. Cook 5-10 minutes, until onions are slightly caramelized (add broth to prevent sticking if necessary). Add squash and apples and broth, cook till tender, about 15-20 minutes. Add spices to taste: salt, pepper, cinnamon, nutmeg, ginger. Pour into blender and puree till smooth. Top with yogurt or toasted nuts if desired.

Herb of the Week: Oregano Leaf

admin — Tue, 26 May 2009 16:21:20 +0000

Plants are medicine! From herbs and spices and roots come powerful plant compounds and constituents that have the power to heal and balance when used correctly. In my practice, I use herbs to relieve stress, balance hormones, improve digestion, and fight parasites and bacterial overgrowth.

Oregano is one of my very favorite therapeutic herbs. It is anti-inflammatory and has high antioxidant power. The ancient Greeks used it as a compress for sore muscles and the Chinese used it for its ability to calm digestive maladies. I use it primarily as an oil of oregano tincture (the oil has been extracted from the plant and is stronger) which contains the extracted oregano in a carrier oil such as olive or almond oil. You can use a dropper to place about 4-5 drops in water (it can be irritating to use directly on the tongue), or you can take the oil in capsule form. Its key healing compound is carvacrol, so always choose oil of oregano extracts that have at least 70 percent standardized carvacrol.

Now to the good stuff: look at all its benefits! Oil of Oregano has anti-fungal, anti-parasitic, and anti-bacteria properties. It can be used for the following:
* Kills bacteria, parasites, and organisms that contribute to digestive problems
* Strengthens the immune system
* Can be used topically for skin infections (athletes foot or nail fungus, for example)
* Improves respiratory health
* Relieves gas and bloating
* Relieves diarrhea
* Can be used when traveling to prevent food poisoning

Many practitioners use oil of oregano to strengthen immune health during cold/flu season and to help with respiratory problems such as cough or bronchitis or even allergies. I use is as part of my anti-candida and anti-parasite protocols. With its anti-microbial powers, oregano oil is a natural for knocking out yeast or parasite infections. For a candida protocol, use it with caprylic acid or as part of an herbal compound with berberine and pau d’arco. For parasites, use it with artemesia, black walnut hulls, and/or cloves. You can find tinctures or herbals supplements for both on the market. I recommend taking an herbal compound product and using it alongside the oregano oil for about 8 weeks. Take both 3 times daily, and use about 4-6 drops of the oregano oil per use. Follow up with probiotics to restore gut health and correct dysbiosis.

My favorite use is for acute gas and bloating. It works almost immediately. If you’ve eaten something that’s causing gas or uncomfortable bloating, use 4 or 5 drops in liquid for near-instant relief. Repeat as necessary. It’s quite remarkable. If you are experiencing digestive symptoms regularly, you may have bacterial overgrowth, dysbiosis, or parasites, so it’s a good idea to undergo digestive testing to assess. I offer a simple take-home digestive assessment in my practice.

Oregano oil can also be used topically for skin infections. Place a few drops directly on affected area 3 times daily. It may also help toothaches or insect bites, and while I don’t have experience using it for that, it wouldn’t hurt to try! Oregano oil is side-effect free (aside from a slight burning that may occur if taken undiluted – it’s very strong), so don’t be shy to give it a go before reaching for over the counter drugs or meds.

Will You Survive the Swine Flu (H1N1)?

admin — Sat, 02 May 2009 16:31:53 +0000

Seriously, don’t panic; it’s the media’s job to propel you into a state of chaos and fear, but this “global pandemic” brings up a good topic: how to keep your immune system in tip top shape!

Aside from washing your hands furiously and avoiding sick people, the main thing you can do is get more sleep. Be in bed by 11pm latest – your immune system does most of its work between 10pm and 6am, so if you’re awake during those hours, you’re robbing your immune system of it ability to fully scavenge for and get rid of bacteria, viruses, and abnormal cells. Get a good 8 or 9 hours. A recent study showed that sleeping 7 or more hours per night helped prevent the common cold.

Did you know that 70 percent of your immune system is in your gut? This is one of your first lines of defense. So keep your gut healthy! Take a probiotic supplement and avoid foods to which you are allergic/intolerant (soy, milk, eggs, nuts, gluten/wheat, citrus are the most common) to prevent inflammation in the gut. Eat cultured and fermented foods like krauts and kefir.

Ever notice you get sick or feel more run down when you’re stressed? This is because high cortisol levels and imbalanced adrenal glands can weaken your immune system. Get your cortisol levels checked and reduce stress by planning ahead, getting good sleep and naps, eating well, exercising, and practicing meditation or deep breathing.

Pay particular attention to your diet. Sugar feeds cancer cells and destroys your immune system. Avoid refined and processed foods and junk food high in sugar. And sodas! Focus on whole foods, whole grains, fresh vegetables and greens and fruits, and drink plenty of water. Buy organic!

Increase vitamin C intake by getting enough fruits: kiwi, strawberries, and citrus are particularly high in C. Zinc is also critical for proper immune function. Lamb and beef are excellent sources, and pumpkin seeds are the highest vegetarian source.

There are some great herbal tinctures out there to strengthen immunity: choose astragalus, echinacea, schizandra, ashwaganda, bupleurum root, wild indigo (for assisting the lymph in ridding the body of bacteria and waste). Mushrooms are superior for enhancing immune health: shiitake, reishi, cordyceps. Find these in tinctures or teas.

Avoid excessive caffeine and alcohol. They run down your immunity and adversely affect your sleep.

Finally: your mind has a very powerful affect on your body and your wellness. Constantly telling yourself you’re going to be sick and focusing on that thought will yield that result: your body will follow your mind’s commands! So, see yourself and healthy and well and your body will follow.

The Magic Concoction

admin — Fri, 06 Mar 2009 23:12:27 +0000

Are you ready? I am about to share with you a secret from my bag of magic potions. Really, this one works wonders and works on everything, so it’s invaluable. During cold and flu season, I remain impervious to whatever everyone else has (even in sharing close quarters) thanks to this magic immune concoction. Here you go. Thank me later.

This is most valuable when you’re beginning to feel under the weather, but it can also be used when you’re sick to make you better or shorten duration.

2 tbsp dried elderberries (find at health food store in bulk bins, or at herb shop)
2 tbsp dried yarrow flowers
2 tbsp dried mint leaves (or a bag of mint tea)
2 cups water

Put all the herbs in a saucepan and cover with water. Slowly bring to a boil and simmer quietly for about 20 minutes. Strain liquid away from herbs into a mug (place mint tea bag in mug if using). The resulting liquid will be very strong, so add water as needed, and 1 tbsp honey if coughing is present.

Drink as much as you can before bed and then repeat first thing in the AM. Do this until you feel better. I’ve tried this on countless skeptics and it always works. Here is the nitty gritty:
Elderberries are very high in vitamin C and antioxidants and make a superior immune tonic. Also good for cardio-vascular health. Yarrow is an antiseptic, antispasmodic herb that helps expel mucous from the lungs. Mint works for soothing the throat/coughing.

Fun Topics like Parasites

admin — Thu, 12 Feb 2009 05:26:01 +0000

Let’s just jump right in here.

There are two common problems that cause digestive symptoms: food allergies/sensitivities, most commonly to gluten and dairy (milk and cream). Consuming foods to which you are allergic is essentially like taking a blow torch to your lush green lawn, leaving it barren and charred. It completely destroys the villi (lining) of your gut, and the lining becomes inflamed. When this lining becomes damaged, food particles can leak through and become tagged by the body as antigens, and the body mounts an immune attack, seeing the food as an invader (after all, food is not meant to escape from your digestive tract). This is leaky gut! When you eat the food, you experience an immune response, and this is one way food allergies develop. If you are repeatedly eating foods to which you’re allergic, your immune system is running on hyper-drive and can begin to run amok and attack itself: an origin of auto-immune disease.

The second issue that causes digestive symptoms is pathogens or low-grade chronic infections in the digestive tract such as parasites, overgrowth of “bad” bacteria, and yeast. Either of these two issues causes tissue damage and inflammation in the digestive system, and that leads to constipation, gas, bloating, diarrhea, heartburn, or indigestion.

Conventional medicine only looks at extreme symptoms and therefore only recognizes acute parasitic infections, meaning it’s present right now and isn’t going away: chronic and severe diarrhea for 3 weeks after trip to Mexico = parasite = treatment. Outside of this model, no thought is paid to a parasitic infection and it is usually misdiagnosed as colitis, heartburn, IBS, etc. The misdiagnosis can be detrimental, as seemingly unrelated problems begin to crop up, such as hormonal imbalance. Because your immune system is stressed constantly fighting the infection (that you may not even know you have), your cortisol levels rise in response to stress and female hormone levels therefore drop since your body is using all raw materials it uses to make hormones to produce excess cortisol. Weight gain, infertility, and menstrual irregularities can occur.

It’s not really possible to test yourself for parasites. You need to see a practitioner and do a stool sample to test for giardia, amoeba hystolitica, blastocystis, and cryptosporidium. These tests can also check for pathogenic infections like c difficile, klebsiella, h pylori, e coli overgrowth, candida, etc.

We do a lot of digestive testing and repair at our Mill Valley office and can consult over the phone and send out the test kits that you can do at home. Call 415 383 9903 to make an appointment if you want to test.

If you do suspect a parasite, it’s easy to do an herbal cleanse on your own, as I’ve written about previously, but the treatment won’t work unless your lifestyle factors are in place. First off, you need to minimize digestive inflammation by cutting out potentially allergenic foods such as gluten, soy, and dairy. Focus on whole foods like fresh fruits, vegetables, cultured/fermented foods, and protein. Work on stress management, getting to bed by 10:30pm, and exercise.
Depending on the degree of infection, you can choose antibiotics, herbs, or both to kill the parasite, followed by a round of probiotics to recolonize the gut. This takes about 6-8 weeks.

It’s also advisable to follow up with a candida treatment after the parasite cleanse because candida is almost always a secondary infection to a parasite. This can be a similar herbal cleanse using goldenseal, berberine, oregano oil or leaf, caprylates, and pau d’arco, among others. A candida cleanse diet should be followed as well: in addition to gluten, cut out anything with yeast or mold such as beer, cheese, mushrooms, and also minimize fruit and starchy veggies. If you suspect candida, test for parasites too since they go hand in hand.

Parasites are little bugs that cause big damage. Check back often, as they’ll come up again.

Food of the Week: Lamb

admin — Tue, 03 Feb 2009 03:46:17 +0000

baaaaaa.

I was a vegetarian for 13 years. I have many thoughts, both pro and con, on vegetarianism on which I shall elaborate at a later time. In this blog, I have touched on nutritional typing, which means that because we all have different physiological needs, there is no one diet that is right for everyone. Protein types may not do well on a vegetarian diet, and your body’s needs change over time. This was the case for me. I slowly reintroduced meat (organic, of course) and felt better.

Back to the topic at hand: lamb. Lamb was a meat that, during my vegetarian days, I found abhorrent. Along with veal, which I would still never consume. But lamb has some very beneficial properties, and if you research the farm it came from and ensure it’s organic/grass fed, or even buy your meat from a CSA, it’s a way better choice than conventional.

Lamb is really in season during the spring, but last night I had a hankering. And here in the Bay Area we get great quality local beef and lamb from up in Sonoma County; it also commonly comes from New Zealand (buy whatever is close to your area!). I bought a couple pounds and chucked it in the crockpot with lentils and chard (recipe below). Delicious. Lamb really is best slow-cooked so it becomes super tender.

Lamb has a superior nutritional profile: high in protein, B vitamins, zinc, and tryptophan, an essential amino acid (meaning your body cannot produce it; you must get it from diet) that fosters calm and good sleep. B vitamins are critical for cardio and nerve function and help the body handle stress. Lamb is a good source for B12 in particular, a B that many folks (esp vegetarians, as it is only available in meat) don’t get enough of. Same with zinc, an antioxidant needed for immune health and for fighting free radical damage. If one mineral were singled out for its beneficial effects on the immune system, zinc would lead the pack. Zinc is an especially important nutrient for men. In addition to maintaining prostate health, another reason for older men to make zinc-rich foods a regular part of their diet is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men.

Lamb is delicious in stews due to its hearty flavor; ground lamb makes delicious burgers served with tsatziki (cucumber yogurt sauce); lamb chops medium-rare, braised in red wine and served with a spicy zinfandel = delicious. And of course slow cooked lamb, morrocan style with cinnamon, cumin, prunes, and dried apricots. Or in the crock pot with lentils and chard. Yum. Enjoy.

Lamb w Lentils and Chard (can be halved)
2 tbsp olive or coconut oil
2 lbs stewing lamb, cut into 1″ cubes
2 onions, finely chopped
8 carrots, sliced
4 stalks celery, sliced
5 cloves garlic, minced
2 tsp herbes de provence
1 tsp sea salt
1/2 tsp cracked black peppercorns
2 bay leaves
1 cup chicken stock
1 can diced tomatoes (and juice), chopped
2 cups lentils
2 bunches swiss chard, stemmed and chopped

In a skillet, heat 1 tbsp oil and add lamb. Brown for about 4 minutes (may need to do in batches) over med-high heat. Put in crockpot. Reduce heat to medium and add onions, carrots, celery. Cook for about 5 minutes, til soft. Add garlic, herbs, salt, pepper, bay leaves, stock, and tomatoes. When mixture boils, transfer to crockpot and stir in lentils. Cover and cook on low for about 5-6 hours or until mixture is bubbly and lentils are tender. Add chard in batches, stir and cook on high til chard is tender, about 20 minutes. Discard bay leaves an serve.

What’s all the Fuss about Vitamin D?

admin — Tue, 20 Jan 2009 05:37:11 +0000

We’ve been hearing a lot about vitamin D deficiency and its role in osteoporosis, depression, heart disease and stroke, cancer, diabetes, thyroid problems, immune function — even weight loss. So what’s the big deal?

Vitamin D is a fat-soluble vitamin, meaning that it is best absorbed when eaten with fat (as in full-fat milk, eggs, or meat such as salmon. This is one of the many reasons why fat free milk is bad). Vita D is found in food but also can be made in your body after exposure to ultraviolet rays from the sun. If you are wearing sunscreen SPF 8 or higher, you will NOT be able to make vita D in the sun. So don’t fall for all the hype about covering every exposed part of your body when outdoors. 15 minutes in direct sunlight is what the (alternative) doctor ordered. The benefits far outweigh the risks.

The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. Interestingly, D is a vitamin that actually functions as a steroid hormone. This is a fancy way of saying that it has several important metabolic jobs: normal cell growth and differentiation throughout the body (cancer prevention), reduce tumor growth, mineral absorption and bone-building, insulin sensitivity, inflammation reduction, to name a few.

How much do you need? Well, in the olden days when we were doing what humans are supposed to do – being active outside planting and harvesting and hunting and gathering – sun exposure and limited dietary sources were enough. But now that we spend 10 hours daily in front of the computers or video games, requirements have changed. We need about 400 IU per day, but the source makes a difference: the body gets the most usable form from sunlight exposure, so try to get outside for 15-20 minutes in direct sunlight each day. Salmon, milk, organ meats and egg yolks are good dietary sources, but beware of the vitamin D fortified foods, which contain forms that are not as bioavailable to the body. Make sure you get your levels tested before taking vitamin D: because it is fat soluble, it is stored in the body and not excreted (like water soluble vitamins), so it is possible to overdose, leading to health problems. Your body is wise: it is impossible to make too much vitamin D from sun exposure.

Some symptoms of D deficiency are muscle pain, weak bones/fractures, low energy and fatigue, lowered immunity, depression and mood swings, and sleep irregularities. How’s that for vague? Ask your doctor to check your blood levels, especially if you’re in the upper latitudes (like here in Northern CA!) or don’t get much sun. Consider supplementing during the winter months. Cod liver oil sure is tasty!

Follow a balanced whole foods diet, get outside, and get your blood analyzed every year. When you do, add vitamin D to the list (thyroid, liver function, lipid profile, and iron are also important). This is true preventive medicine.