Sleep – it’s more than just closing your eyes.

If you did not have a good sleep last night; join the queue.  Probably one third of Adelaide didn’t either.  In fact a lack of sleep is becoming a serious problem for many of us as we work longer hours with increasing pressure in our daily lives.

One of the most important building blocks of vitality resides in the healing power of sleep, an amazing life-sustaining system where natural therapies can make immediate and dramatic changes to your well-being.  Sleep achieves the deepest levels of metabolic calm, allowing your body to re-align everything from basic chemistry through to your thoughts and emotions.  It rejuvenates your body chemistry for renewed energy; recharges your immune system and heals your body and helps process, sort and store everything you’ve learnt, felt or experienced during the day.

There are a multitude of health issues brought about by a lack of good quality sleep.  Whilst we count the “zzz’s” our immune system regenerates as does our hormones and endocrine system.  Sleep also helps us lose weight, as a deep sleep regulates our growth hormone, a potent fat-burner which helps build new, strong, healthy skin and muscle tissue.  So, poor sleep leads to early aging, memory loss, impaired brain function and low libido.

And it gets worse as an estimated one in every 6 fatal accidents is due to sleep deprivation.  Up to 80% of mental health problems can be caused by or severely worsened through lack of sleep and one third of the population snores.  It is estimated more than 50% of us suffer insomnia at some time in our lives.

Imagine having a credit card and every hour of sleep you miss is added to it.  This is called a sleep debt and sadly most people think they can continue functioning okay on minimal sleep and it won’t seriously affect their health.  Ten years down the track the balance on that card is starting to look scary and we haven’t even added the interest yet.

We also need to be aware of the importance of early bed times as the most valuable rest is before midnight.  And it is far better to get up at the same time every morning and take a nap later in the day then snooze until noon on the weekends.  Sleep also stimulates growth, proper brain development, memory and alertness and is therefore very important for children.  It should take 10 to 15 minutes to fall asleep.  If you are asleep as soon as your head hits the pillow or taking 20 minutes or more to fall asleep you have a sleep issue.

There are 4 stages of sleep and each has certain requirements to succeed.

1.     Initiating Sleep requires melatonin, progesterone, prolactin, GABA and Adenosine.

2.      Maintaining Sleep requires GABA, Adenosine, and Melatonin.

3.     Quality of Sleep is assisted by no carbohydrates ie pasta or large protein meals after 5pm 

4.     Waking refreshed in the morning is the responsibility of dopamine and serotonin.

So as you can see it is not just a matter of climbing into bed and closing your eyes. There is a whole army actively working behind the scenes to assist you.  Also required is a comfortable space with no laptops or televisions plugged in.  Definitely no mobile phones either as these are connected to satellites which in turn send electro magnetic radiation to the hypothalamus.  This gland within the brain is responsible for sleep, emotional activity and hormones via the pituitary gland.  I think a great slogan would be, “Guard your Hypothalamus – the keeper of your dreams”.

There are other important issues too.  Never go to sleep angry or upset with someone. Whilst you lie wide awake plotting their demise or thinking of a hundred different ways the situation could have been avoided, I can guarantee they will be enjoying a refreshing sleep.  It is also important to be grateful.  Think of five things that have happened during the day that made you happy.  And if it was “one of those days”, at least be glad of a warm bed to curl up in.  As Winston Churchill said – “Everyone has his day and some days last longer than others”.  So whatever your day, remember the best thing you can do now is have an early night.

Deborah Rugari

Can We Slow Down the Ageing Process?

As a Naturopath, the question most asked is “Do I need to take supplements?”  Not surprising really; as we are regularly bombarded with pills, potions and lotions that will apparently make us overnight into movie stars.  If only this were true!  And of course, the older we get the more conscious we become of wanting to find the magic youth elixir to stop the inevitable. 

Many people believe that eating a well balanced diet provides all the vitamins and minerals necessary for good health.  In ideal circumstances perhaps this would be true.  Your own garden with organic fresh fruit and vegetables is a start but even then the Australian soil is deficient in zinc, magnesium and selenium so these will not be abundant in home grown produce.

A diet overly dependent in refined carbohydrates, such as sugar and white flour creates a greater demand on the B-group vitamins required to process these carbohydrates.  Excess coffee can cause inflammation of the digestive lining, resulting in a drop in secretion of digestive fluids which are vital to break down the particles of food for absorption.  Eating too quickly and not chewing enough will also limit the amount of vitamins and minerals absorbed.  Low fat diets can create a deficiency in vitamins A, D and E; and vegetarian diets unless skilfully planned result in low B12 and Iron.

Most of us eat a breakfast cereal high in wheat, which gives a spurt of energy to start the day; rather than a protein which slowly breaks down and supplies level, longer and more sustained energy.  So if you are one of the many people finding themselves ravenously hungry by 10am; needing a coffee or stimulant to help you wake up in the morning, a protein breakfast is just what you need.  As you would put high quality petrol in a car before you start the engine, it is the same with our bodies; we need a high quality, protein-rich breakfast before we start the day.

Nuts; excluding peanuts for morning and afternoon with a piece of fruit is another good way to top up the tank and provide more nutrients.  A salad with a good portion of protein at lunch will serve you well for the afternoon and a lighter meal at night approximately 4 hours before bed will ensure a deeper more refreshing sleep.  And of course a brisk walk around the block instead of slumping in front of the television will also contribute to a better level of sleep.

Our cattle and poultry are now given hormones and antibiotics which end up being stored in our bodies. Try purchasing organic food to avoid the toxic cocktail of pesticides now being used. And guess what?  An apple tastes just like it did when we were children. Purchasing from a farmers market or contacting an organic home delivery service will alleviate this exposure.

A good multi vitamin and mineral supplement will never go astray; however purchase with caution.  What is the source and which country did it come from? What fillers have been used?  For instance at the Clinic we only used 4 essential fatty acid formulas that are guaranteed pure and heavy metal free.  Our calcium comes from organic cows and our herbal formulas from organic farms.  And rather than using a large band aid we test our patient’s vitamins and minerals levels, give them the exact ones they are deficient in and advise which foods to eat more of.

There are many ways to slow down the ageing process and enjoy health and wellbeing until our use by date.  Eat well, drink 1½ litres of water daily, sleep deeply, exercise regularly, surround yourself with positive people and always be grateful even for the tough stuff. 

Getting into shape for Spring

Well it’s that time of the year again.  The days are getting longer, the temperature is slowly climbing and the summer fashion is displayed in all the boutiques.  It is also the season for the weight loss promotions to start appearing wherever you look.  And why not – Australians spend more than 700 million dollars per year on weight loss.

I find this truly amazing because if you look at statistics we seem to be increasing in size every year too.  It was not that long ago that clothing manufacturers decided to change the basic sizing that all companies adhere to so that a size 12 became a size 10, a size 10 an 8 etc.  It was to literally keep the truth from consumers and allow them to continue shopping believing they were the same size as 20 years ago.  The theory being if you fit into a small size you are more likely to buy it.

So why is it that the majority of us are unable to maintain our weight?  Well firstly the giant hamburger and mammoth pizza that is on “special” distorts our perception of what is a normal size serving for us.  A lean protein portion should be the same size and thickness as our palm.  We also seem to be time poor when it comes to cooking nutritious meals filled with protein, vitamins and minerals.  Especially at breakfast; which as our Grandmothers told us, needs to be the most important meal of the day.

Regular exercise has also slowed down.  I find there are two main groups – the Gym junkie that goes every day first thing in the morning before breakfast.  Sadly all they do is lose muscle mass.  Then we have the no time, too cold, cannot be bothered type who considers a brisk walk something that is only important for some-one else to do.  Thankfully there are still quite a few who are happy to gently exercise regularly and seem to be the ones that reap the most benefits.

So what about those people that do all the right things i.e. protein breakfast and lunch, regularly protein snacks, a light evening meal, exercise and still are unable to lose the kilos.  Generally this is because they are not burning their fats stores effectively.  This can be caused by high free fatty acids, inflammation and/or oxidative stress.  In other words something else may be going on that is not allowing you to lose weight – your body’s way of protecting you.

Metabolic rates and energy levels are governed by mitochondrial production and can become compromised if not supported with the correct B vitamins, magnesium, calcium and carnitine.  Get these nutrients right and there will be an improvement.  Then we have thermogenesis which is the increase in fat burning which may also promote abdominal fat loss. However living in warm climates, heated offices, homes and cars suppress our thermogenic ability. 

When you eat a large meal, you often start to feel warm. This is called diet-induced thermogenesis. It means that we are going to need more energy to digest this food than the energy it contains.  Responsibility for this is brown fat tissue. As we grow older, this system tends to slow down.  There are plenty of products around that claim they can promote this action but beware of any product containing whey as these may actually block lymph nodes and create another set of problems.  Simply things like green tea, cocoa, calcium, sweet pepper, bitter orange all assist with thermogenesis.

Anti-appetite medication targets neurotransmitters which may decrease carbohydrate cravings but can upset our brains natural ability to respond as needed in other areas.  What we can use is will power and that has absolutely no cost involved. 

Over the years I have discovered that each person is an individual with differing needs.  Often it is a sluggish thyroid, sleep depravation, emotional baggage, a lack of self esteem or their subconscious providing self protection.  These issues slowly allow them to become tired and over weight.  It is also important to remember that the body has a memory and just because it is spring does not necessarily mean it wants to be lured from its safety zone. 

At the Clinic we do a Bioimpedance Analysis which will measure weight, fat, muscle mass and give an accurate body composition measurement.  This gives you ideal muscle and fat levels and allows for a personal programme to be designed for your own individual requirements.  You also need to plan your meals in advance and never go shopping when you are hungry.  Clean out your pantry – if the junk food is not there you won’t want it.  Instead of meeting friends for coffee and cake meet for a walk.  When eating out order an entrée size meal and use lemon juice and oil as a substituted for many sauces especially the creamy ones.

So the basics are:

Main meal of the day is Breakfast – poached eggs with spinach; eye bacon (grilled) and tomato; sliced grilled chicken and avocado on rice cakes; scrambled eggs with asparagus; Sardines on corn cakes.

Snacks – am and pm – ½ cup of nuts (avoid peanuts); cashew paste on rice cakes; ½ cup seeds.  Always add a piece of fresh or sun dried fruit.

Lunch – chicken breast; medium size can of Salmon; turkey patties; grilled fish or steak all served with a large salad.  Followed by a brisk walk around the block.

Dinner – Steamed or stir fried vegetable; home-made chicken soup; small serve of slow cooked beef or lamb.  Followed by a brisk walk around the block.

Quote - In eating, a third of the stomach should be filled with food, a third with drink

and the rest left empty. Talmud

Deborah Rugari N.D.

The Benefits of Facial Massage

“Healing begins with an aromatic bath and daily massage" - Hippocrates

Facial massage is good for many reasons. 1. Massage helps to exfoliate the skin, taking away dirt and dead skin cells which make the skin look dull. 2. Massage increases the circulation of blood to the face, and improves circulation making the skin more nourished, creating a healthy glow. 3. Massage improves the elasticity of the skin, thereby removing the wrinkles and fine lines that are associated with ageing. Massage is not just for the body and the limbs, it can also be done on the face, and facial massage is touted to be one of the best anti-ageing treatments ever.

Massage, in whatever form, loosens the muscles; assists with pain and strain, relaxes the body and calms the mind. A good massage, done regularly helps to stimulate the release of feel-good hormones known as endorphins. It also improves the circulation of blood within the body and makes the elimination of wastes from the body more efficient.

A Facial Massage is the ultimate anti-aging treatment! When you first get up in the morning your face probably looks paler, puffier, and more creased than usual. You can blame some of the creases on the pillow you slept on, but the lack of colour and tone are the result of a nocturnal slow down in circulation.

When the body is in a deep rest it puts the brakes on the systems that pump blood and lymph around the body. At night, when the lymph drainage of toxins, and the tissues slow down, the waste builds up. Puffiness around the face, particularly the eyes in the morning, is just one of the more obvious signs of this; likewise, the relative pallor that follows the nocturnal slow down in blood circulation

It is not only sleep that slows down circulation. During the day, lack of exercise, poor nutrition, shallow breathing and over exposure to pollution – all hazards of modern living – slow the drainage of lymph and flow of blood.

Facial Massage via exercise jump-starts both. A pinker glow is the obvious testament to improved blood flow. This is why a monthly facial is so beneficial. An acceleration in lymph action is less visible, but you can assume that if your face is a richer colour the lymph has also been stimulated, since it vessels run closer to the surface of the skin. A fluid lymph system shows in a resilient immune system and a bright complexion. Half of the lymph nodes in the body are in the neck, so unblocking them has an immediate effect on the facial skin.

When you press or squeeze any part of your body, it increases circulation to that area. The face responds particularly well to touch as it is packed with small, sensitive muscle and so richly endowed with nerve endings.
Tension, and to a certain extent age, causes the connective tissue between the layers of the facial skin and the facial muscle to become less supple over time. As a result habitual expressions such as frown lines, rigid jaws, pursed lips and staring eyes tend to become set as part of the fabric of the face. The gentle pressure of a facial massage can loosen up the facial muscle and allow them to learn to slide back into place more readily after being tensed. The cumulative effect is such that with repeated treatment your face will be left looking relaxed, and therefore younger. Also, because massage stimulates circulation to the face, your complexion will be toned and glowing.

The muscles of the face are extremely delicate. Massage can be tremendously beneficial. Facial massage results in fair and smooth skin. The skin's elasticity also replenishes. It becomes more translucent and it has a healthy glow.

Margaret Bercea – Aesthetician

What is Mora?

The Mora was designed in Germany by Dr. Franz Morell MD and an electrical engineer Erich Rasch more than 25 years ago.  This machine practices an advanced form of meridian balancing following the same laws of Traditional Chinese Medicine and Homeopathy.

So how does it work?  All biochemical processes within living organisms are administered by information systems that are electromagnetic in nature. This means, electromagnetic energy, in the form of protons and electrons govern all chemical reactions. Without this electro magnetic energy, chemical reactions could not take place and therefore life could not exist.

Science has demonstrated as far back as the 1940’s, that all biochemical and biological systems are influences by minute electromagnetic fields. This is where the basic philosophy of Mora therapy was founded. Mora therapy is a very efficient and non invasive method of rebalancing the bodies own biophysical ‘electronic’ information. Mora therapy aims to rebalance the meridian systems within your body.

Within Traditional Chinese medicine, each meridian is responsible for a particular type of organ or body system etc. If at any one time, there is a disease state within the body, the meridian channel responsible for that organ or system etc becomes blocked. The Mora machine actually unblocks this channel, therefore promoting adequate energy flow around the body aiding in the body healing and regenerating itself.

Meridian information is recorded by the instruments that are used, much like a biofeedback machine that is processed, modified and returned to the patient in a specific therapeutic form. Thus cancels negative influences and amplifies positive influences.

Mora therapy can be used to assist with the following health conditions:

• Bacterial and viral infections
• Parasites/ worms
• Food sensitivites
• Heavy metal toxicity
• Hormonal imbalances
• Geopathic disturbances
• Liver toxicity
• Joint pain/ Osteo arthritis
• Skin allergies
• General wellbeing
• Severe health conditions like cancers patients will need to consult with a medical practitioner prior to any treatment.

People with the following conditions are not primarily suitable for meridian rebalancing unless specified by their health practitioner:

• Anatomically reversible conditions that are consequences of genetic defects, injuries or surgical interventions, or tissue deforming or destroying conditions etc.
• Life threatening conditions such as cardiac infarct, toxicosis, stroke, acute pulmonary embolism etc
• Psychiatric conditions
• Malignancies
• Post organ transplant
• Early pregnancy
• Those with electrical devices attached to their bodies. Eg. heart pacemakers, pain killing devices etc.

Please remember that meridian rebalancing is not able to treat any disease or condition but it is able to endeavour to retain meridian harmony.

Probiotics Essential 'For Life'

The word probiotic actually means ‘for life’.  Probiotics are beneficial bacteria that live in the digestive system.  Did you know that the human digestive system contains over 400 different species of micro-organisms?  On average, an adult human carries approximately 1 to 2 kilograms of bacterial gut flora.  This represents an enormous number of bacteria.  The reason we have so many bacteria inside us is because we require them for many beneficial actions within the body.  They help keep nutrients that we are unable to make ourselves and they help to maintain a healthy immune system.

GOOD BUGS VS BAD BUGS

In order for us to maintain a healthy digestive system we need to ensure that we have more ‘good’ bacteria and less of the ‘bad’.  However certain factors, (e.g.: antibiotic therapy, antacids and gastric acid inhibitors, the effects of stress, a diet high in fat and low in fibre, excessive alcohol consumption) can all cause overgrowth of the ‘bad’ bugs and contribute to an imbalance in the gut environment – often referred to as dysbiosis.  By supplementing with ‘good’ bugs, balance can be restored.

SYMPTOMS OF AN IMBALANCE OF THE ‘GOOD’ AND ‘BAD’ BUGS

• Nausea
• Constipation
• Flatulence
• Vaginal thrush and candidiasis
• Infectious diarrhoea
• Diarrhoea
• Bloating
• Intestinal discomfort
• Immune dysfunction
• Urinary tract infections

NOT ALL BUGS ARE CREATED EQUALLY

Just as different breeds of dogs are bred to perform different duties, so are the different strains of bacteria in our gut designed to do different jobs.  The probiotics that are highly recommended are scientifically validated therapeutic human strains that will survive the harsh journey through your gastrointestinal system.  Many bacteria in yoghurts, for example, are what is knows as ‘transient’.  That is they do not live, or colonise, in your gastrointestinal system.  These bacteria will no necessarily produce a therapeutic result.  They may be helpful while they are there, but they don’t stay for long.

A good probiotic will adhere to your gastrointestinal wall and continue to grow.  This will help keep you healthy from the inside out.  Probiotics can help to restore and rebalance our intestinal health if it has been disturbed by medications, diet or lifestyle.

 - Metagenics Wellness Review Article

Stress Less with Magnesium

As Essential Mineral for Maintaining Health and Vitality

Minerals such as zinc, iron and magnesium are essential nutrients that your body needs in small amounts for normal growth and development. Magnesium is one of the most important minerals – it is required for more than 300 biochemical reactions in the body! It helps maintain normal muscle and nerve function, helps your cells make energy and keeps your heart rhythm steady. Magnesium is also required for:

·         Maintaining healthy blood sugar levels
·         Breaking down protein, carbohydrate and fat to make energy
·         Regulating calcium metabolism, helping keep your bones strong
·         Keeping your blood pressure low
·         Improving blood flow around the body
·         Enhancing muscle relaxation and relieving muscle cramps and spasms
·         Helping you cope with stress better

Are You Missing Magnesium?

Early signs of magnesium deficiency can include:

• Tiredness, lethargy and fatigue – not having enough energy to get through the day
• Muscle cramping and spasms
• Muscle tension
• Tension headaches and migraines
• Stress, nervousness and anxiety
• Insomnia
• Premenstrual Syndrome (PMS)
• High blood pressure

Most Diets are Deficient in Magnesium

Magnesium is found in a wide range of foods, especially green vegetables, grains, nuts, legumes and chocolate. However, the bad news is that it can be difficult to get an adequate supply of magnesium from your diet. In fact, a recent scientific study found that the daily intake of magnesium was below the Recommended Daily Intake (RDI) for 76% of men and 86% of women tested! Compounding this is the fact that modern lifestyles actually increase your daily magnesium requirements significantly. For example, stress can deplete magnesium levels, as can a high consumption of tea, coffee and alcohol. Exercise can also increase your magnesium requirements.

Stressed Out?

If you are stressed, you actually need more magnesium than usual to keep your muscles relaxed and keep your nervous system going. The irony is that during times of stress, you excrete more magnesium, leaving your stores of magnesium depleted. This depletion of magnesium can leave you feeling anxious, uptight and can even affect your sleep. This results in a vicious cycle, whereby stress lowers your magnesium levels and low magnesium levels increase your stress!

Break the Stress Cycle!

To break the vicious stress cycle, you may need to take some supplemental magnesium. There are many different forms of magnesium, and having the correct form of magnesium is extremely important when it comes to supplementation. Some forms of magnesium can cause gastric upsets and diarrhoea for many individuals. Magnesium diglycinate is a form of magnesium is highly absorbable and can help alleviate stress, anxiety and insomnia. Magnesium diglycinate is the best form of magnesium to take if you are magnesium deficient.

What’s the Best Magnesium for Me?

Magnesium diglycinate is available from this clinic in an easy-to-take, pleasant-tasting powdered from. We have magnesium available in combination with other important nutrients to help you cope more effectively with stress in your life. We have formulas that combine magnesium diglycinate with:

• Taurine – The amino acid taurine plays a vital role in regulating mood, stress and anxiety. Taurine has been shown to directly reduce stress.
• B vitamins – All the B vitamins are important during times of stress and a combination that includes magnesium with B vitamins will certainly help restore you to a state of calm.
• Potassium citrate – When you are stressed, your body can become more acidic. This can deplete your energy and cause other health problems in the long-term. For optimal health, a more alkaline state is beneficial. The nutrient potassium citrate is an alkalising agent and will assist in alkalising your body during stressful.

Need a Magnesium Boost?

If you are experiencing any stress, nervousness and anxiety, make an appointment today. We can help you make simple diet and lifestyle changes and recommend the right natural medicine to help you manage your stress more effectively and get your magnesium levels back to optimal levels!

- Metagenics Wellness Review Magazine Article

The Health Benefits of Vitamin D - The Super Supplement

Vitamin D is known as the sunshine vitamin because we get much of our vitamin D from the sun. Over the last two decades, studies have found that the level of vitamin D has dropped dramatically in Americans (and Australians); this is probably because we have been told to stay out of the sun or use sunscreen.

There is new enthusiasm with vitamin D studies showing that it does boost the immune system and fight off viral infections such as the flu and at the same time tempers the immune system from overworking, which can create more mucus and fluid in the lungs, causing further problems such as pneumonia. Michael Holick, a professor of medicine, physiology and biophysics at Boston University School of Medicine, said "What vitamin D really does is play a sentinel role." What that means is that vitamin D is used by the immune system to fight infection and it also helps to control the immune response and limits inflammation. By "tempering" the immune system in this way, it keeps the immune system from literally overworking, which can actually lead to death and is suspected in many of the deaths in the 1918 flu pandemic.

Researchers from the Harvard Medical School did a study between 1988 and 1994 with 19,000 people aged 12 and older, with an average age of 39, and found a link between low levels of vitamin D and upper respiratory infections. Those with low blood levels of vitamin D were 55% more likely to get a cold, flu or an upper respiratory infection.

Vitamin D signals the intestines to absorb calcium. With low levels of vitamin D, the body will break down bones to get the calcium it needs. Without enough vitamin D, the body cannot absorb enough calcium to satisfy the body's need for calcium, no matter how much calcium you consume in food or supplements. The proper use of calcium is needed for the functioning of the nervous system, bone growth and bone density. Increasing vitamin D can help prevent non-vertebra fractures and reduce the risk of osteoporosis.

A link has also been found between low levels of vitamin D and certain cancers. New studies have shown that vitamin D could be protective against colon, prostate, breast and other cancers. There is also evidence that vitamin D could play a role in the prevention and treatment of diabetes type I and type II, hypertension, glucose intolerance, multiple sclerosis, some autoimmune diseases, schizophrenia and other medical conditions. Two small studies have suggested that vitamin D3 supplements provided benefits in people with active tuberculosis. In 2007, an analysis of 18 different randomized studies found that vitamin D supplementation might even help people live longer.
Researchers at the University of Pennsylvania have found that vitamin D may slow the decline in the ability to breath in people with asthma and COPD. The researchers believe that by slowing this progressive decline, they can prevent or delay the irreversible decline in breathing that leaves many asthmatics even more vulnerable when they suffer an asthma attack.

Since there aren't that many foods sufficiently rich in vitamin D, the sun is then our only source for getting vitamin D. We have been told to stay out of the sun or use sunscreen, and sunscreen does an effective job of blocking the vitamin D. During the fall and winter months, we don't get much, if any, vitamin D from the sun, and most of us don't even get 400 IU from our diet, since there just aren't enough foods with vitamin D in them. To get just the minimal RDA required-400 IU per day-you would have to drink 1 quart of milk or eat 5 ounces of salmon or a 6-ounce can of tuna. Milk doesn't have any vitamin D in it naturally; it is fortified with it in the US and Australia.

There are two types of vitamin D: one is D2 (ergocalciferol) and the other is D3 (cholecalciferol). Vitamin D3 is the more potent of the two. When you look at multivitamins or supplements, look for vitamin D3. The label should say D3 and or cholecalciferol. A good multivitamin should have 700-800 IU of D3. Vitamin D is a fat-soluble vitamin, when you take it you need to also have something with fat in it, a teaspoon of peanut butter for example.

Many are recommending that the amount of Vitamin D3 should be increased to 2,000 IU (50 mcg) in the fall and winter for healthy adults and 1,000 IU (25 mcg) for adolescents.

Vitamin D Keeps the Flu Away
A new study reported in the American Journal Clinical Nutrition found that vitamin D3 can keep children from getting the flu. A randomized double-blind placebo-controlled study with 167 children found that those who took vitamin D got the flu less than those who didn't take the vitamin D. [1]

Conclusion on Vitamin D
To sum this up, here is an impressive quote from the NIH report "A recent meta-analysis found that use of vitamin D supplements was associated with a reduction in overall mortality from any cause by a statistically significant 7%".

Vitamin D3 sounds like a supplement worth taking. The studies linking low levels and illnesses make it worth taking. Getting at least 700 IU in the summer in a multivitamin should be fine and taking a total of 1,000 to 2,000 IU in the fall and winter is now recommended. In the spring and summer, get out in the sun. Even if it's for a total of 30 minutes per day, sit in the sun with no sunscreen. Bare arms, lift your shirt up or take it off and get some needed vitamin D the natural way.

http://factoidz.com/the-health-benefits-of-vitamin-d-the-super-supplement/
© 2009 Sam Montana