Vitamin D Deficiency: What You Should Know

by admin | Jan 20, 2021 | Health Awareness

Vitamin D is an essential nutrient that helps the body process calcium and supports bone metabolism. Unfortunately, an estimated one billion people across the globe are believed to be deficient in the vitamin. Deficiencies have been linked to depression, diabetes, autoimmune diseases, and certain cancers, as well as soft bones.

Certain populations are more prone to deficiencies, including people who are careful about their sun exposure, those with milk allergies, and anyone following a vegan diet. Vitamin D is produced when the skin is directly exposed to sunlight, but it can also be found naturally in select foods, such as egg yolks and some types of fish. Select dairy products are also fortified with vitamin D.

People with dark skin may also have lower vitamin D levels, as melanin reduces the skin’s ability to make the nutrient with sunlight exposure. Individuals with certain conditions, including Crohn’s disease, cystic fibrosis, and celiac disease, may also be deficient, as the digestive tract may not sufficiently absorb the nutrient. Moreover, as we age, our kidneys lose their ability to convert the vitamin into its active form, making seniors more prone to deficiencies.

Could You Have a Vitamin D Deficiency? 

Because vitamin D deficiencies are linked to so many adverse health outcomes, including increased risk of hypertension, diabetes, and MS, as well as cognitive impairment in older adults and severe asthma and rickets in children, ensuring you have ample vitamin D levels is important to promoting overall wellness.

Fortunately, vitamin D levels can be assessed through a simple blood test. A concentration of fewer than 20 nanograms per millimeter (ng/mL) is considered inadequate and requiring supplementation, while less than 12 ng/mL is considered a deficiency.

While wearing sunscreen is important to minimize your skin cancer risk, it does inhibit vitamin D production. If you’re not getting enough vitamin D from the sun or your diet, talk to your healthcare provider about supplementation. The recommended dietary allowance (RDA) for the vitamin varies by age and one’s specific medical history so it is important for your healthcare provider to determine the adequate dose.

Many looking to discover what deficiencies and insufficiencies they may have may want to discover Stemedix’s new Precision Health Program. This program is designed to give a more scientific-based health blueprint with recommendations provided by a board-certified provider that can be shared with your current healthcare provider.

Will an Apple a Day Really Keep the Doctor Away?

by admin | Jan 6, 2021 | Health Awareness

The old adage, “An apple a day keeps the doctor away” has roots that can be traced back to the mid-1800s. Naturally, one might assume that such outdated advice would have little value today. While an apple a day indeed lacks the ability to reduce the frequency of your doctor’s visits, adding the fruit to your diet could improve your health in several ways. Here’s a look at the many benefits of apples.

Nutritional Value

Apples are highly nutritious, delivering a considerable dose of fiber at just 95 calories on average. They also have 9% of your daily value of vitamin C, which helps neutralize harmful free radicals and works to protect the body against illness. Apples also have antioxidants such as caffeic acid, quercetin, and epicatechin.

Heart Health

Regularly eating an apple could reduce your risk of several chronic illnesses, including heart disease. Experts suspect this could be due to the flavonoids in the fruit, which curb inflammation and promote heart health. They also contain soluble fiber, which helps to control blood pressure and cholesterol.

Cancer Prevention

The antioxidants in apples, including flavonoids, could help to reduce cancer risk. Eating more apples has been linked to a reduced risk of lung cancer and colorectal cancer. A diet that prioritizes fruits and vegetables could also help prevent against cancer in the stomach, lungs, colon, oral cavity, and esophagus.

In addition to the benefits listed above, regular consumption of apples supports weight management, can reduce the risk of osteoporosis, and may prevent against cognitive decline. Apples can also control the risk of diabetes and asthma.

Of course, there’s always the potential to have too much of a good thing, and rapidly increasing your apple intake may backfire. For example, the fiber in apples could lead to stomach issues, such as gas and bloating. Apples are also fairly high in carbohydrates, so people following certain diets, such as the ketogenic diet, may need to avoid or reduce their apple intake.

Ultimately, eating a varied diet with many different fruits and vegetables is likely best if you’re seeking the greatest health benefits. While you can certainly aim to eat more apples, you might also consider swapping them out with other fruits and vegetables as well—especially those packed with nutrients. Bananas, blueberries, carrots, kale, broccoli, grapefruit, spinach, raspberries, peaches, pears, pineapples, and strawberries are all good options to consider.

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How to Maintain a Healthy Immune System Naturally

by admin | Dec 30, 2020 | Health Awareness

Your immune system is your body’s most powerful line of defense against infection and illness. It comprises cells in many different areas of your body which must all work together in harmony. The immune system is affected by many different factors, including your diet and overall lifestyle. Here are some natural approaches to help you maintain strong immunity.

Eat a Nutritious Diet

Plant-based foods deliver nutrients your body needs to support strong immune function. For instance, key nutrients such as zinc, folate, selenium, iron, and B12, many of which can be found in fresh fruits and vegetables, help the immune system do its job. Certain herbs and spices, such as cumin, oregano, thyme, and cinnamon, also have antiviral and antimicrobial properties to help keep infections at bay. Of course, vitamin C is also a well-known agent for strengthening immunity, which can be found in citrus fruit, red bell pepper, and many cruciferous vegetables. You’ll also want to get plenty of protein to supply your body with amino acids that help the body resist infection.

Control Stress

When the body is consistently stressed, it releases the stress hormone cortisol. On a short-term basis, this phenomenon helps the body react to the issue causing the stress by putting the immune system on hold. Over a long-term basis, however, it prevents the immune system from doing its job effectively. To combat chronic stress, try calming exercises such as journaling, meditating, or finding an enjoyable hobby, such as reading.

Prioritize Sleep

Insufficient sleep prevents your body from producing and distributing the cells that regulate immunity. It also raises cortisol levels, further compromising the immune system. In one study, people who didn’t sleep enough were more susceptible to the flu virus, even if they’d been vaccinated. Aim to get seven hours of quality slumber each night, and use tactics such as sleeping in a cool room and turning off electronics an hour before bed to get rest.

Get Exercise

Regular physical activity reduces the risk of both chronic illnesses and acute infections caused by viruses and bacteria. Aim for at least 30 minutes of moderate exercise five days a week. Activities such as walking and cycling are ideal, but you can also mix in strength training to keep the muscles and bones strong.  

Avoid Smoking & Alcohol

High alcohol consumption has been linked to diminished immunity and longer recovery times, while smoking also interferes with immune system function. If you do drink, do so in moderation, and avoid smoking or make a plan to quit.

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Is a Low-Fat, Vegan Diet Healthy?

by admin | Dec 22, 2020 | Health Awareness

Is a Low-Fat, Vegan Diet Healthy?

Diets that avoid animal products have been the subject of debate for decades. Although their health benefits have been called into question, new research suggests a low-fat, vegan diet can boost wellness in many ways. Thus, if you’re considering limiting or avoiding animal products, improved health is perhaps one of the most compelling reasons to make the switch.

How Do Low-Fat, Vegan Diets Benefit Health?

According to a study published in JAMA Network Open in November 2020, this dietary approach helped overweight and obese individuals lose just under a pound a week over the course of four months. Compared with the control group who made no dietary changes, the vegan group consumed 355 fewer calories on average each day.

According to the study’s lead author, Hana Kahleova, MD, Ph.D., the calorie reduction and weight loss are likely because the participants who went vegan replaced high-fat, high-cholesterol animal products with plant foods, which are packed with fiber and antioxidants.

In addition to weight loss, results from the study further demonstrated improved health across three key areas: increased metabolism, reduced-fat inside cells, and better insulin sensitivity (how effectively the body converts sugar into energy). All of these markers are key indicators of health and play roles in serious health issues, including diabetes, obesity, and cardiovascular disease.

Even before this most recent study, many experts have been recommending plant-based diets to improve health. For instance, in 2016, the American Academy of Nutrition and Dietetics (AAND) recommended vegan, vegetarian, and similar dietary approaches to reduce the risk of certain types of cancers, heart disease, and obesity. They state that a vegan diet, in particular, can:

• Reduce diabetes risk by 62%
• Reduce heart disease risk by 29%
• Reduce cancer risk by 18%

Moreover, a low-fat, vegan diet appears to be more effective for weight loss than other approaches. In a study of more than 60,000 participants, vegans had the lowest body mass index (BMI) of 23.6 on average, which falls within the recommended range of 18 to 24.9. Vegetarians had a BMI of 25.7, while nonvegetarians had the highest, at 28.8.

Tips for Transitioning to a Plant-Based Diet

Completely ousting animal products from your diet all at once may be overwhelming. Instead, you might consider making slow, gradual changes. For instance, you could start with the Mediterranean diet, which emphasizes plant-based foods such as fruits, vegetables, and plant-based oils, as well as nuts, legumes, and whole grains. The approach also allows for lean protein and fish, instead of processed or red meat.

You could also start to slowly remove animal products one by one. Some people have success focusing on replacements instead of extractions. For example, you might use sweet potato and black bean filling for tacos instead of ground beef, or make a hearty vegetable chili. Tofu also works as a substitute for many meat dishes. Even if you don’t become a strict vegan or vegetarian, Dr. Kahleova notes that a diet that focuses on vegetables, fruits, whole grains, beans, and other whole foods is a good approach to take.

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OTC vs. Practitioner Supplements: What’s the Difference?

by admin | Dec 18, 2020 | Health Awareness

Many people take supplements regularly to make up for gaps in their diet and to boost their health. Yet, few people know that in addition to the vitamins you see on grocery store shelves, there are also prescription-grade supplements available. Discover the key differences between these two options below.

Over-the-Counter (OTC) Supplements   

Some people are surprised to find out that OTC supplements aren’t regulated by the government. Oftentimes, these products contain fillers, synthetic forms of vitamins, and reduced concentrations of the main ingredients. Thus, you may have to take several pills a day to meet the recommended dose, which will also lead to taking in higher volumes of additives. And in some cases, even the recommended dose will fail to deliver the intended results, since the vitamins don’t come in their most effective form.

Common fillers found in OTC supplements include dyes, cork, and other unnatural ingredients. In the case of herbs, sometimes the wrong portion of the plant is used. For instance, if the potency lies within the leaves, the manufacturer may include fillers like stems or fruit. Using the incorrect part of the plant – or worse, the wrong species – means that the herbal supplement will likely be ineffective.

Sometimes, OTC vitamins are also provided in the wrong type. Nutrients have different forms, which also have unique absorption rates. For instance, Ferro-C iron supplements comprise ferrous fumarate, which isn’t absorbed well by the digestive system and can even lead to gastrointestinal complications. An amino acid chelate of iron, however, would be better absorbed.

Also, some nutrients perform poorly when prepared in a capsule form, due to oxidation. Thus, you could be taking a daily vitamin that will have virtually no therapeutic effect.

Practitioner Supplements

Practitioner-strength supplements, also sometimes referred to as medical-grade or pharmaceutical supplements are made by following the same standards as prescription drugs. They boast superior quality to OTC vitamins and are prescribed in the same way medications would be.

These supplements must meet rigorous standards. For instance, their ingredients list must precisely match those within the actual product. They do not contain harmful toxins and must be absorbed by the body within 45 minutes to be considered medical-grade. Contrast this with OTC vitamins, which often have poor bioavailability.

Whether you’re deficient in a key nutrient or are seeking a supplement to help you manage a preexisting condition or overall health, practitioner supplements are the clear winner in terms of quality and effectiveness.

Stemedix offers 10% off your first order of practitioner-grade supplements available through Metagenics. Visit https://stemedix.metagenics.com/ and discover powerful supplements for your daily regimen. It is important to check with a provider to ensure you are taking the correct supplement and correct dose. Please call 800-531-0831 to find out more today!