Posts Tagged ‘vitamins’

Are Your Prescriptions Depleting Your Nutritional Status ?

anti-aging, disease, Fitness, Free Radicals, nutrition, performance, Recovery - Repair, strength | Posted by admin September 1st, 2015

Becoming familiar with the nutritional depletion effects of taking prescription drugs must be considered in order to adjust diet and nutritional supplements for maintaining optimal health, strength and performance…  Check below for your potential risks…

 

Micronutrient Depletion Rx GuideRev 

(Revised  – September 2, 2015)

Patients shouldn’t self-medicate with supplements. Over-supplementing can be harmful.

Understanding how nutrients correlate with each other is a critical part of a personalized

supplement plan.

 

The Whole Truth about Good Health & Eating Nuts . . .

nutrition | Posted by admin July 31st, 2010

Long ago our ancestors gathered nuts as a means for survival. Although no longer needed to persevere, nuts are still a staple in our diets today. Found on coffee tables, at baseball games, tossed in salads, stir fried with vegetables and topped on sundaes, nuts play an integral role in our culture. And they should. There is emerging evidence linking the consumption of nuts to a reduced risk of coronary heart disease.

Two large epidemiological studies, the Nurses’ Health Study (1) and the Adventist Health Study (2) assessed the diets of over 110,000 men and women in relation to coronary heart disease. Adjusting for other coronary heart disease risk factors, they linked the intake of five or more servings (five ounces) of nuts per week to a 35 – 50 percent reduction in risk of coronary heart disease incidence and death (1,2). This is great news, as over the years nuts have received more negative reviews on health than positive ones. Now you and your family can enjoy the culinary versatility, flavor, aroma and crunch nuts provide while at the same time reaping their heart-protective benefits.

Nuts come from many different plant families and are classified as either tree nuts (a one-seeded fruit in a hard shell) or peanuts (a member of the legume family).

A one-ounce serving of nuts contains between 160 and 200 calories, of which 80-90 percent comprises fat. Despite this high-fat content, the fat in nuts is primarily in the monounsaturated form. Monounsaturated fats, when substituted for saturated fat in the diet, can help reduce total and LDL, or “bad” cholesterol levels while maintaining the “good” cholesterol, HDL.

Other added benefits of nuts are they are naturally cholesterol free, a good source of dietary fiber and protein, and contain a variety of heart disease-fighting vitamins and minerals like vitamin E (a potent antioxidant), folic acid, niacin, magnesium, vitamin B 6, zinc, copper and potassium. Nuts also contain the nonessential amino acid arginine. Arginine is touted for it’s role in protecting the inner lining of the arterial walls, making them more pliable and less susceptible to atherogenesis. Lastly, nuts are a good source of healthful phytochemicals, biologically active plant chemicals with high antioxidant properties linked to prevention of coronary heart disease.

Because nuts are so calorically dense it is important to incorporate them into the diet sensibly. To avoid weight gain, substitute added nuts for food sources high in fat, specifically saturated fat. For example, top a salad with nuts instead of bacon bits and croutons. Proper serving size is also a must. Having a scale on-hand is your best bet, although not always practical. If a scale is not available, check the Nutrition Facts panel on the food label to locate the serving size. A one-ounce serving of nuts greatly differs.

The following equal one ounce: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves and 14 English walnut halves (3). Prepackaging nuts into small, single-serving containers or bags can help keep the servings under control. All it takes is one, one-ounce serving a day or five ounces per week of a variety of nuts to reap the heart-disease fighting benefits found in the research presented above.

However you enjoy them, remember that adding nuts to your diet is one of many nutritional strategies aimed at reducing your risk of coronary heart disease. The best way to reduce your risk is to combine a high-fiber diet, rich in complex carbohydrates (whole grains, legumes, nuts and seeds) to a variety of fruits, vegetables and low-fat dairy each day to reap optimal heart-health benefits. Add to the equation a healthy body weight and regular physical activity and you can effectively reduce your risk of coronary heart disease.

Some more nut facts:

  • Walnuts contain a large percentage of polyunsaturated fat and are an excellent source of omega-3 fatty acids. Omega-3 fatty acids effectively help reduce triglycerides and are linked to a reduced risk of heart disease.
  • Almonds contain calcium, around 80 milligrams in one ounce, and can be a healthful way to boost calcium in the diet.
  • Pine nuts are a good source of iron, containing almost 3 milligrams in a one-ounce serving.
  • The bulk of calories in chestnuts come from carbohydrate instead of fat. Five ounces of water chestnuts contain only 3 grams of total fat, but pack a whopping 350 calories.
  • Peanut butter contains the same heart-protective benefits as whole peanuts however, manufacturers add salt, sugar and sometimes partially hydrogenated fats to enhance flavor and spreadability. Opt for natural peanut butter, which contain fewer to none of these additives.**
  • Unsalted, dry roasted or unprocessed nuts are typically found in the baking isle, produce or bulk food section of the grocery store; salted, oil-roasted nuts in the snack section. To reduce sodium and added fats in the diet, avoid the salted, oil-roasted nuts.

** Note: a strong association between a reduced incidence of coronary heart disease and consumption of peanut butter was not found in the articles referenced. However, peanut butter can be incorporated into a healthful eating pattern and still provides a variety of heart-disease fighting nutrients. Consume in moderation.

Melissa Stevens, MS, RD, LD
Nutrition Program Coordinator
Preventive Cardiology and Rehabilitative Services
Cleveland Clinic Foundation – Cleveland, Ohio

Vitamin D – Its Role in Health & Optimal Athletic Performance

Fitness, nutrition, performance, Recovery - Repair | Posted by admin May 24th, 2010

There are a pandemic number of people who are vitamin D deficient.  This has become evident due to increased discovery and sharing of documentation from clinical trials, epidemiological studies, and educational journals.  The end results from an alarming and growing number due to lack of sunshine exposure and inadequate supply of vitamin D from daily food intake.   This added to obesity trends, an aging population, and improved skin products that block formation of vitamin D3.  Until recently, vitamin D was understood to be solely related to bone mineralization and calcium utilization in the body.   Further studies have revealed vitamin D to play a leading role in many additional cell processes.  More than 36 cell types and 10 extra renal organs have been discovered to possess the vitamin D receptor, or VDR. Insufficient vitamin D is related to reduced immunological conditions, cancers of the breast, colon, pancreas, and prostate as well as heart diseases, type I diabetes, rheumatoid arthritis, cognitive impairment, and all cause mortality.  This impressive collection of medical conditions accounts for more than 60% of all deaths in the Western World.

What is Vitamin D?

A fat soluble pro-hormone, vitamin D is a seco-steroid which exists in two forms:  vitamin D2 & vitamin D3.  Vitamin D2 is obtained from yeast and plant material, vitamin D3 is produced endogenously in the skin by the photo-chemical conversion of 7-dehydrocholesterol. Vitamin D circulates in the body bound to the vitamin D binding protein, or VDBP.  Both vitamin D2 and D3 are converted to the biomarker 25-hydoxyvitamin [D (25(OH)D] in the liver and undergoes further hydroxylation in the kidneys to the bio-active form of the hormone 1,25(OH)2D.

The Frequency of vitamin D Deficiency:

The March 2010 issue of the Journal of Clinical Endocrinology & Metabolism points towards an overwhelming 59% of people that are vitamin D insufficient.  This was based on a cross-sectional study designed to establish a relationship between serum 25(OH)D and the degree of fat penetration in muscle.  These results have been duplicated as well in several independent studies of people from all over the United States in recent months.

Adverse Outcomes of Vitamin D Insufficiency:

Presence of 1,25(OH)2D and vitamin D receptors (VDR) in a wide variety of tissues ranging from pancreas, colon, brain, liver, muscle, skin and lung  speaks of its newly found broad involvement in the functionality of bodily systems.  Published literature over several years indicates that the non-bone mineralization effects of vitamin D are autocrine, not endocrine.  Thus, implying these functions are not based or derived for the amount of circulating 1,25(OH)2D in the body, but rather due to the intracellular synthesis of 1,25(OH)2D by these tissues.  Studies also indicate that the levels of 1,25(OH)2D required for these non-calcemic functions are higher than the levels of normal serum 1,25(OH)2D. 

Epidemiological evidences have linked deprived levels of vitamin D conditions to osteoporosis, osteoarthritis, obesity, multiple sclerosis, hypertension, type I diabetes and several cancers.  Vitamin is also effective in maintaining low susceptibility to infections including pulmonary diseases.

Conclusion:

Vitamin D has been shown to have an extensive area of biological influence due to the discovery of VDR and its conversion in several body tissues.  Health, strength and athletic performance can be optimized by measuring the residual levels of vitamin D at the cellular level to determine the degree of insufficiencies in order to adjust diets and nutritional supplements which directly influences athletic strength and recovery time.

Contact us for information on measuring residual vitamins & minerals by functional intracellular analysis at the cellular level – which is directly proportional to the body stores . . .

Reference:  Ray J, Meike W. D-Light: Vitamin D and Good Health. MLO. 2010;42(5):32-38

Vitamin D – Maintains Health & Athletic Performance . . .

Fitness, performance, Recovery - Repair | Posted by admin April 16th, 2010

Vitamin D is an often overlooked nutritional element in athletic achievement, a sleeper nutrient, says John Anderson, a professor emeritus of nutrition at the University of North Carolina regarding Vitamin D and athletic performance. Vitamin D once was thought to be primarily involved in bone development. But a growing body of research suggests that it’s vital in multiple different bodily functions, including allowing body cells to utilize calcium (which is essential for cell metabolism), muscle fibers to develop and grow normally, and the immune system to function properly. Almost every cell in the body has receptors for Vitamin D, Anderson says.  It can up-regulate and down-regulate hundreds, maybe even thousands of genes.   D. Enette Larson-Meyer, an assistant professor in the Department of Family and Consumer Sciences at the University of Wyoming says we’re only at the start of understanding how important it is.

But many of us, it seems, no matter how active and scrupulous we are about health, don’t get enough Vitamin D. Nowadays, many people aren’t going outside very much and most of us assiduously apply sunscreen and take other precautions when we do.

Meanwhile, dietary sources of Vitamin D are meager. Cod-liver oil provides a whopping dose. But a glass of fortified milk provides a fraction of what scientists now think we need per day. A study published online in the journal Pediatrics in 2009 concluded that more than 60 percent of American children, or almost 51 million kids, have insufficient levels of Vitamin D and another 9 percent, or 7.6 million children, are clinically deficient, a serious condition. Cases of childhood rickets, a bone disease caused by lack of Vitamin D, have been rising in the U.S. in recent years.

Although few studies have looked closely at the issue of Vitamin D and athletic performance, those that have are suggestive. A series of strange but evocative studies undertaken decades ago in Russia and Germany, for instance, hint that the Eastern Bloc nations may have depended in part on sunlamps and Vitamin D to produce their preternaturally well-muscled and world-beating athletes. In one of the studies, four Russian sprinters were doused with artificial, ultraviolet light. Another group wasn’t. Both trained identically for the 100-meter dash. The control group lowered their sprint times by 1.7 percent. The radiated runners, by comparison, improved by an impressive 7.4 percent.

More recently, when researchers tested the vertical jumping ability of a small group of adolescent athletes, Larson-Meyer says, they found that those who had the lowest levels of Vitamin D tended not to jump as high, intimating that too little of the nutrient may impair muscle power. Low levels might also contribute to sports injuries, in part because Vitamin D is so important for bone and muscle health. In a Creighton University study of female naval recruits, stress fractures were reduced significantly after the women started taking supplements of Vitamin D and calcium.

Recent studies have shown that, among athletes who train outside year-round, maximal oxygen intake tends to be highest in late summer. The athletes, in other words, are fittest in August, when ultraviolet radiation from the sun is near its zenith. They often then experience an abrupt drop in maximal oxygen intake, beginning as early as September, even though they continue to train just as hard. This decline coincides with the autumnal lengthening of the angle of sunlight. Less ultraviolet radiation reaches the earth and, apparently, sports performance suffers.

Can Vitamin D Improve Athletic Performance?

The active form of vitamin D is a steroid (actually a secosteroid) in the same way that testosterone is a steroid. It is also a hormone (hormone: Greek, meaning: to set in motion) in the same way that growth hormone is a hormone. Steroid hormones are substances made from cholesterol that circulate in the body and work at distant sites by setting in motion genetic protein transcription. That is, both vitamin D and testosterone set in motion your genome, the stuff of life. While testosterone is a sex steroid hormone, vitamin D is a pleomorphic steroid hormone.

If you are vitamin D deficient, the medical literature indicates that the right amount of vitamin D will make you faster, stronger, improve your balance and timing, etc. How much it will improve your athletic ability depends on how deficient you are to begin with. How good an athlete you will be depends on your innate ability, training, and dedication?

However, peak athletic performance also depends upon the neuromuscular cells in your body and brain having unfettered access to the steroid hormone, activated vitamin D. How much activated vitamin D is available to your brain, muscle, and nerves depends on the amount of 25-hydroxyvitamin D in your residual stores. In turn, how much 25-hydroxyvitamin D is in your residual stores depends on how much vitamin D you put in your mouth or how often you expose your skin to UVB light?

References: 

The New York Times, Health – Fitness & Nutrition, 09/23/2009
Vitamin D Council: http://www.vitamindcouncil.org

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Proper Intake of Macronutrients & Micronutrients – Young Athletes

nutrition, performance | Posted by admin July 12th, 2009

Critical Micronutrients:
Current research and trends point to deficiencies in calcium, iron, folate, vitamin B6, and zinc for young athletes. The functions, risks of deficiency, and recommendations for each vital micronutrient follow.

Calcium
Proper intake of calcium is needed to support bone growth, increase bone mass, and aid in nerve impulses and muscle contraction. Poor calcium intake can lead to decreased bone mass and consequential increased risk for stress fractures and other bone-related injuries. Because a young athlete’s growing bones cannot handle as much stress as an adult’s mature bones, optimum bone health is critical; overuse and overtraining injuries are more apt to occur in a pediatric or adolescent athlete. To ensure proper bone health, keep in mind that the adequate intake of calcium for children aged 9 to 18 is 1,300 milligrams per day.

Iron
While iron is noted for its oxygen-carrying capacity, it is also a major player in the energy metabolism of carbohydrate, protein, and fats. For this reason, young athletes with iron-deficiency anemia may experience performance inhibition ranging from decreased work capacity to extreme fatigue, impaired immune function, and impaired cognitive reasoning. Because iron deficiency is one of the most common nutrient deficiencies in the world, it is imperative that professionals working with young athletes are aware of the athlete’s iron intake. On the other hand, it is important to note that iron toxicity is the most common cause of poisoning death in young children. If you want to avoid recommending a supplement, you can recommend food items that are high in iron, such as red meat and enriched cereals and grains, coupled with fruits and vegetables that are high in vitamin C, which aids in iron absorption.

B Vitamins
Both vitamin B6 (pyridoxine) and folate are members of the B-complex of vitamins and are critical components of energy metabolism and blood health. Both are critical for amino acid metabolism and good sources of each are enriched grain products and assorted animal products. Research differs on whether there are changes in folate and vitamin B6 levels during periods of heavy training. However, the conclusion is usually that exercise does not increase the requirements for these nutrients and the dietary reference intake should be followed. In general, a B-complex deficiency can lead to fatigue, muscle soreness, apathy, and loss of cognitive function.

Zinc
While an extreme zinc deficiency is uncommon in the United States, athletes are at risk due to poor consumption of foods rich in this mineral. Zinc plays a role in more than 300 enzymatic reactions in the body and is critical for wound healing, tissue growth and maintenance, and immune function. Various studies have shown that zinc status directly affects basal metabolic rate, thyroid hormone levels, and protein utilization; thus, zinc is critical to athletes. Dietary protein enhances zinc absorption, and athletes who are most at risk of a deficiency may be vegetarians or those who primarily eat a grain-based diet. With the myriad critical functions to which zinc is linked, consumption of adequate levels of zinc should be stressed.

Critical Macronutrients:
With an increase in energy expenditure comes a subsequent need for an increase in the intake of carbohydrate, protein, and fat. Current research and trends point to deficiencies in overall total energy and carbohydrate intake. Also of concern is deficient fluid intake and consequent altered hydration status of young athletes. The functions, risks of deficiency, and recommendations for each vital macronutrient follows.

Carbohydrate
In athletes, poor carbohydrate intake results in inadequate glycogen stores and premature fatigue, which not only compromises performance but also forces the body to rely on another source for fuel: protein. Glucose from carbohydrate sources is essential to most body functions during exercise. If glucose is not available for use as fuel during physical activity, the body will take from its protein stores for energy via gluconeogenesis. Because carbohydrate is the preferred fuel for athletic performance, approximately 55% of total daily calories should come from carbohydrate. The young athlete has the capacity to store carbohydrate in the form of glycogen, but this capacity is limited, so carbohydrate must be consumed daily. Carbohydrate needs are based on body weight and intensity of activity. The American Dietetic Association (ADA) has set the following recommendations for the young athlete:
• 3 to 5 grams of carbohydrate per kilogram for very light intensity training;
• 5 to 8 grams of carbohydrate per kilogram for moderate or heavy training;
• 8 to 9 grams of carbohydrate per kilogram for preevent loading (24 to 48 hours prior); and
• 1.7 grams of carbohydrate per kilogram for postevent refueling (within two to three hours).

Protein
Protein is an essential part of the young athlete’s diet, and the role of protein for youth includes building, maintaining, and repairing muscle and other body tissues. It should be noted that an adequate protein intake with inadequate caloric intake prohibits protein balance, even when the recommended daily allowance for protein is consumed. Therefore, it is critical that young athletes consume enough calories to maintain body weight. While adult endurance and strength athletes may need more protein per pound of body weight, additional protein needs for young athletes have not been specifically evaluated. However, the ADA has set the following recommendations:
• Athletes who have just begun a training program require 1 to 1.5 grams per kilogram per day of protein.
• Athletes participating in endurance sports require 1.2 to 1.4 grams per kilogram per day of protein.
• Athletes who restrict calories must be certain to consume adequate protein for muscle building and repair. A minimum of 1.4 grams per kilogram per day is recommended.
• Vegetarian and vegan athletes should be counseled to ensure that adequate intake of protein is consumed from plant sources.
• Consuming an overabundance of protein can lead to dehydration, weight gain, and increased calcium loss. This is critical to monitor as research shows that the population of young athletes is already at risk for calcium deficiency.

Fat
While carbohydrate is often spotlighted as the preferred fuel for sports, there are some bodies of research suggesting that lipid or fat may be the preferred fuel for children. This may be due to the higher rate of fat oxidation in children. As a major energy source, fat is essential for light- to moderate-intensity exercise and for endurance exercise. Below are some easy-to-follow guidelines for consumption of fats:
• While a low-fat diet can be followed, it is important that young athletes consume an average of 20% to 30% of calories from fat.
• Like adults, young athletes should aim to significantly lower the amount of saturated and trans fat in their diet. The focus should be on an intake of healthy fat from plant oils and soft margarines made with vegetable oils and on limiting the amounts of fried and processed foods.

Fluid
Maintaining fluid balance is critical for the young athlete. As rates of youth participation in endurance events climb, legitimate concerns about fluid status have arisen. Aside from the risk of heat-related illness, dehydration is strongly associated with fatigue during exercise. This risk is increased in certain environmental conditions such as high heat and humidity. Compared with adults, young athletes may be at a higher risk for altered fluid status for several reasons: Children experience greater heat stress and heat accumulation, and they have a greater ratio of surface area to body mass and absorb heat more readily. Signs of dehydration in children include dark urine, small urine volume, muscle cramps, reduced sweating, increased heart rate, headaches, and nausea. Specific recommendations for fluid consumption are as follows:
• Child and adolescent athletes should aim to replenish lost hydration stores during and after an event. This can be done by weighing the athlete before and after an event and replacing fluids lost (16 to 24 ounces for every pound lost).
• For activities lasting less than 60 minutes, select water for hydration.
• For activities lasting more than 60 minutes, select sports beverages for hydration, electrolytes, and energy from carbohydrate. Select a beverage that provides 6% to 8% carbohydrate.
• Lastly, be aware that children do not instinctively drink enough fluids to replace lost stores and thirst does not always indicate when the body is in need of more fluids.

Vitamin B Deficiency & Poor Athletic Performance Linked

Fitness, performance | Posted by admin April 26th, 2009

Active individuals lacking in B-vitamins – including college athletes and other elite competitors — may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than counterparts with nutrient-rich diets, according to recent Oregon State University research published in the International Journal of Sport Nutrition and Exercise Metabolism.

The B-vitamins include thiamin, riboflavin, vitamin B-6, B-12 and folate. These micronutrients are necessary during the body’s process for converting proteins and sugars into energy, and are used during the production and repair of cells, including red blood cells. For active individuals a marginal deficiency in the nutrients may impact the body’s ability to repair itself, operate efficiently and fight disease. The stress on the body’s energy producing pathways during exercise, the changes in the body’s tissues resulting from training, an increase in the loss of nutrients in sweat, urine and feces during and after strenuous activity and the additional nutrients needed to repair and maintain higher levels of lean tissue mass present in some athletes and individuals may all affect an individual’s B-vitamin requirements.

“Many athletes, especially young athletes involved in highly competitive sports, do not realize the impact their diets have on their performance. By the time they reach adulthood they can have seriously jeopardized their abilities and their long-term health.”

Current national B-vitamin recommendations for active individuals may be inadequate, and athletes who follow the recommended daily allowances set by the U.S. government may be receiving lower amounts of nutrients than their bodies need. Athletes who restrict calories or limit food groups like dairy or meat have an increased chance of deficiency. Such athletes are often concerned about maintaining a low body weight for sports like gymnastics and wrestling.

The B-vitamins are in whole and enriched grains, dark green vegetables, nuts, and many animal and dairy products. It is suggested athletes and individuals with poor or restricted diets consider taking a multivitamin or mineral supplement.

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Article adapted from original press release by Medical News Today