Several years ago, a local senior's group asked me to present on a topic relative to Osteoporosis. They already knew that weight bearing exercise was key, they regularly practiced those exercises, and most were on a calcium supplement. I decided to present on Vitamin D, citing it's imperative role in the absorption of calcium. And, so, the virtues of Vitamin D were brought to light.
Last summer, when having my routine physical and blood work, my physician asked if I'd like to have my Vitamin D levels checked. I easily agreed as I had been hearing so many people low in D. But, it was summer, I had spent a significant amount of time outside, and I took a multi-vitamin daily. No worries. To my surprise, my levels were in fact lower than recommended.
How could this be? Here's a more "light on the subject". According to the 2011 National Center for Health Data statistics, one in three Americans have Vitamin D levels below what is recommended for bone health. I guess I'm not alone.
Few foods are natural sources of vitamin D and most of us have been more worried about blocking the UVB rays than letting our body absorb them for the purpose of Vitamin D production. Summer turns into fall and the sun is offering us less UVB anyway from November to February. In addition, we in the North East are bundled up, covering our arms and legs and the rays couldn't get to us if they wanted to!
When considering how much vitamin D you aren't getting naturally, here's a few more thoughts. Studies have shown that obesity is correlated to low D levels and being overweight effects the bioavailability of the Vitamin D you do get. As we age, we appear to be less efficient Vitamin D producers, and the darker skinned we are, the more UVB exposure we need for this purpose.
Many physicians are now recommending that we take 800 IU of Vitamin D daily. While Vitamin D is important for bone mineral density, it is also important in the prevention of high blood pressure, cancer and certain auto immune diseases. Other roles include cell growth and development, immune function and reduction of inflammation. Chronic migraines have been associated with Vitamin D deficiency. Supplementing sounds so simple, but Vitamin D can interfere with some medications so be sure to consult your doctor before supplementing.
It is interesting, though. Vitamin D maybe the deficiency you didn't even know about.
Sunday, September 25, 2011
Tuesday, September 20, 2011
I Get By WIth a Little Help From My Friends
Know somebody that you can really lean on? I mean really lean on? Maybe it's a spouse, friend, sibling? I have always felt blessed to have those people in my life, and have tried to be that person for others. In most cases, it's when life is so busy and I need a "calgon" moment, but sometimes it's so much more.
Two weeks ago, with a team of friends, my family and I traveled to Virginia Beach to participate in the 1/2 marathon. This would be my third year on this course and I highly recommend it. Not only is everything leading up to it a learning experience, but the 20,000 other runners and supporters along the way make it really incredible. Around every turn someone is clapping, yelling, or applauding the impressive work that has gotten you to this point.
Because our PACER team participates in the event as a group, there are so many familiar faces along the way. What a lift to see that bright blue shirt and the sincere excitement in the person wearing it...just because you've made it to that point. Add the enthusiasm of the kids (who really think you're amazing), the emotion of seeing someone running in honor of a lost loved one, or even the guy from The Biggest Loser who truly knows the benefit of exercise... it's one heroic dose of reality.
At this Virginia Beach race, I allowed myself to expect those friends along the way. I looked forward to the mile markers that they said they would be at. And, with clappers and cow bells, there they were. It's something you have to feel, I couldn't do it justice to put it into words. There was my husband who roused our three sleepy children out of bed for the 7 a.m. start to cheer me on along the way, my sister and her family to give me a hug at the finish line. And it was a great race. Never the less, I fell short of the exact goal I wanted...and I signed up to run the Philly half marathon 2 weeks later.
Maybe a little nutty, but I had set my goal and trained for it. I wanted to end my training season with the accomplishment. Lucky for me, a few more PACERS were already registered and my sister-in-law let me merge with her plans. Fall sports being in full swing, I discouraged my family from coming to the race. So, quietly (Philly is just as big but doesn't seem to have as many spectators), I went about my journey and into the 13.1 mile trek.
Around mile 12, my left knee started complaining, then yelling at me, then threatening me. Jeez, I hadn't felt this before. I tried to push through it. My pace dropped. Out of no where, my brother, Eric, an endurance veteran, arrives on the scene like something out of The Lone Ranger. Just kind of shows up. He jumps onto the course and with a gentle persistence, pushes me to the finish.
Yes, I achieved my goal in Sunday's race. But, more importantly when I look back, I see how much I relied on my friends. My siblings, my husband and kids, my PACER family.... I am so blessed to have you along my path. And I hope you know, that should you ever need my help along the way, I am happy to repay the favor - if that's possible.... More Cow Bell!!
Two weeks ago, with a team of friends, my family and I traveled to Virginia Beach to participate in the 1/2 marathon. This would be my third year on this course and I highly recommend it. Not only is everything leading up to it a learning experience, but the 20,000 other runners and supporters along the way make it really incredible. Around every turn someone is clapping, yelling, or applauding the impressive work that has gotten you to this point.
Because our PACER team participates in the event as a group, there are so many familiar faces along the way. What a lift to see that bright blue shirt and the sincere excitement in the person wearing it...just because you've made it to that point. Add the enthusiasm of the kids (who really think you're amazing), the emotion of seeing someone running in honor of a lost loved one, or even the guy from The Biggest Loser who truly knows the benefit of exercise... it's one heroic dose of reality.
At this Virginia Beach race, I allowed myself to expect those friends along the way. I looked forward to the mile markers that they said they would be at. And, with clappers and cow bells, there they were. It's something you have to feel, I couldn't do it justice to put it into words. There was my husband who roused our three sleepy children out of bed for the 7 a.m. start to cheer me on along the way, my sister and her family to give me a hug at the finish line. And it was a great race. Never the less, I fell short of the exact goal I wanted...and I signed up to run the Philly half marathon 2 weeks later.
Maybe a little nutty, but I had set my goal and trained for it. I wanted to end my training season with the accomplishment. Lucky for me, a few more PACERS were already registered and my sister-in-law let me merge with her plans. Fall sports being in full swing, I discouraged my family from coming to the race. So, quietly (Philly is just as big but doesn't seem to have as many spectators), I went about my journey and into the 13.1 mile trek.
Around mile 12, my left knee started complaining, then yelling at me, then threatening me. Jeez, I hadn't felt this before. I tried to push through it. My pace dropped. Out of no where, my brother, Eric, an endurance veteran, arrives on the scene like something out of The Lone Ranger. Just kind of shows up. He jumps onto the course and with a gentle persistence, pushes me to the finish.
Yes, I achieved my goal in Sunday's race. But, more importantly when I look back, I see how much I relied on my friends. My siblings, my husband and kids, my PACER family.... I am so blessed to have you along my path. And I hope you know, that should you ever need my help along the way, I am happy to repay the favor - if that's possible.... More Cow Bell!!
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