|
Vitamin D: How to get your daily dose
 Vitamin D is a vital nutrient that plays an important role in a variety of bodily functions. Its primary job is to help the body absorb calcium.[1] Along with calcium, vitamin D helps to build bones and keep them strong. Vitamin D regulates the release of parathyroid hormone, which causes calcium from bone to be reabsorbed into the bloodstream, often resulting in weakened, brittle bones.
The body can get vitamin D three different ways - through food, sun exposure, and nutritional supplements. There are very few foods that contain vitamin D, so getting a reasonable amount of sun is important. When skin is exposed to UV rays, it triggers vitamin D synthesis to occur. However, supplementation may be necessary for individuals who are not able to get adequate UV exposure, such as those living in northern areas with little sun during winter months or in cold climates, where they must frequently cover up to stay warm.
Individuals at risk for osteoporosis may benefit from taking vitamin D and calcium supplements, however research suggests that it may be more effective to get these nutrients from actual foods.[2] A study used postmenopausal women in a crossover design to compare the effects of taking vitamin D and calcium supplements versus ingesting these nutrients through milk and yogurt. The amount of total vitamin D and calcium that each group received was equal, and both groups showed a significant decline in calcium lost from the skeleton. When the women were in the supplement group, they actually consumed more total calcium through other foods, but only the dairy group showed an increase in bone formation. Researchers concluded that the supplements helped to curb bone loss, but consuming dairy actually helped build bone as well.
It’s clear that getting enough vitamin D is vital to good health. Therefore, it’s important to monitor vitamin D intake and make adjustments or add supplements when necessary, especially depending on the season. |
|
|
|
|
|
 Oranges
Oranges are one of the most popular and widely consumed fruits in the world, best known for their high vitamin C content. First cultivated thousands of years ago in Southern China and India, oranges later spread to Europe and on to the Caribbean by way of Christopher Columbus’ expedition. Explorers and monks eventually brought them to Florida and California, where much of the world's oranges are grown today. Other major orange producers include Brazil, Mexico, Spain, China, and Israel.
Oranges may offer protection against several diseases and health conditions, including rheumatoid arthritis, stomach ulcers, and stomach cancer.[3] Blood oranges contain the antioxidant anthocyanin, which, according to both animal and human research, may play a role in reducing the risk of cardiovascular disease, cognitive decline, and cancer. Research has also shown that a type of antioxidant found in citrus peels may be as effective at reducing cholesterol as Statin drugs.[4] Polymethoxylated flavones (PMFs) are compounds found in the peels of oranges, tangerines, and other citrus fruits that have been shown to reduce LDL levels in those with high cholesterol. Investigators also noted that, unlike Statin drugs, there were no side effects. Although the amount of PMFs required to achieve these health benefits is still being researched, using orange peel to flavor your tea, salad, yogurt, or other foods is an easy and delicious way to add cholesterol-fighting nutrients to your diet. |
|
|
 Spotting a concussion
Sports are a great way for children and young adults to develop motor patterns, learn team-building skills, and exercise in a fun environment. However, more and more research is revealing that head injuries and concussions are an all too common occurrence for many young athletes. Sport-related concussions affect about 300,000 young adults in America each year.[5] The contact sport with the highest incidence rate for concussion is football, but soccer, ice hockey, lacrosse, and basketball are also high on the list.
If an athlete experiences an impact to the head, there are several signs that may indicate a concussion. These include the inability to recall events prior to, or after, the hit, a dazed appearance, clumsy movements, changes in mood or behavior, and/or loss of consciousness.[6] The athlete may complain of a headache, vomit, experience balance problems, or act confused. If precautions are not taken, they could be at risk for second impact syndrome.[7] Even if the athlete only has a mild concussion, a second hit within a short time, or even several weeks later, can result in cerebral hemorrhaging and even death. Repeated concussions over the span of a lifetime can result in permanent neurological disability.[8]
For these reasons, it’s extremely important for parents, teachers, and coaches to recognize the signs of a concussion so they can help protect young athletes from serious injury.
|
|
|
Health Matters is written by Lindsey Guthrie, MS, RD, LD/N and Tyler Guthrie, MS, CSCS.
References:
1. Cleveland Clinic. The Role of Vitamin D in Your Health. https://my.clevelandclinic.org/health/diseases_conditions/hic_Osteoporosis/hic_The_role_of_vitamin_D_in_your_health
2. Demmer E, Gertz E, Rogers T, et al. Effect of dairy foods vs. calcium and vitamin-D supplements on bone metabolism: use of 41Ca tracer. The Journal of the Federation of American Societies for Experimental Biology. 2014; 28(1): 1018.12.
3. Today’s Dietitian. Anthocyanins. http://www.todaysdietitian.com/newarchives/030314p20.shtml
4. The George Mateljan Foundation. Oranges. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37
5. Noble JM, Hesdorffer DC. Sport-Related Concussions: A Review of Epidemiology, Challenges in Diagnosis, and Potential Risk Factors. Neuropsychology Review. 2013; 23(4): 273.
6. CDC. Head Up. Concussions Signs and Symptoms. http://www.cdc.gov/headsup/basics/concussion_symptoms.html
7. Dessy AM, Rasouli J, Choudhri TF. Second impact syndrome: a rare, devastating consequence of repetitive head injuries. Journal of Neurosurgery. 2014; Q 10.
8. Headcase Company. Sports Concussion Statistics. http://www.headcasecompany.com/concussion_info/stats_on_concussions_sports
|
|
|
|
|
 |
|
 |
|
|
|
|
