Vitamin D - Critical to Your Overall Health

It’s a tragedy that dermatologists and sunscreen manufacturers have done such a thorough job of scaring people out of the sun. Their widely dispersed message to avoid the sun as much as possible, combined with an overall cultural trend of spending more time indoors during work and leisure time, has greatly contributed to the widespread vitamin D deficiency that’s seen today.

There are only 30,000 genes in your body and vitamin D has been shown to influence over 2,000 of them. That is one of the primary reasons it influences so many diseases (as seen in the table below).

Cancer	Hypertension	Heart disease
Autism	Obesity	Rheumatoid arthritis
Diabetes 1 and 2	Multiple Sclerosis	Crohns disease
Flu	Colds	Tuberculosis
Septicemia	Aging	Psoriasis
Eczema	Insomnia	Hearing loss
Muscle pain	Cavities	Periodontal disease
Athletic performance	Macular degeneration	Myopia
Pre eclampsia	Seizures	Fertility
Asthma	Cystic fibrosis	Migraines
Depression	Alzheimer's disease	Schizophrenia

• Vitamin D deficiency is epidemic in adults of all ages who have increased skin pigmentation, such as those whose ancestors are from Africa, the Middle East, or India, who always wear sun protection, or who limit their outdoor activities.

• African Americans and other dark-skinned people and those living in northern latitudes make significantly less vitamin D than other groups.

• 60 percent of people with type 2 diabetes have vitamin D deficiency.

• Studies showed very low levels of vitamin D among children, the elderly, and women.

• One U.S. study of women revealed that almost half of African American women of childbearing age might be vitamin-D deficient.

Vitamin D and Cancer

Given that cancer, heart disease and diabetes are three of the top causes of death in the United States, ensuring that you are getting enough of this crucial vitamin should be a top priority.

A study by Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D.

Vitamin D has a protective effect against cancer in several ways, including:

• Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)
• Reducing the spread and reproduction of cancer cells
• Causing cells to become differentiated (cancer cells often lack differentiation)
• Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

Beyond cancer, the researchers pointed out those increasing levels of vitamin D3 could prevent diseases that claim nearly 1 million lives throughout the world each year! And other studies showed that you can decrease your risk of cancer by MORE THAN HALF simply by optimizing your vitamin D levels with sun exposure.
Worried About Getting the Flu? Optimize Your Vitamin D

As we enter into flu season in the United States, you should know that your vitamin D levels play a direct role in your risk of getting the flu.

Vitamin D levels in your blood fall to their lowest point during flu seasons. If you have low vitamin D, you will not be protected by your body’s own antibiotics (antimicrobial peptides), which are released by vitamin D. This means that a person with a low vitamin D level is more vulnerable to contracting colds, influenza, and other respiratory infections.Getting enough vitamin D will nearly eliminate your risk of getting the flu.

The Best Source of Vitamin D, and What Level You Need to Stay Healthy

Exposing your skin to sunlight is the best way to get vitamin D.

Sun exposure (without sunscreen) of about 10 to 15 minutes a day, with at least 40 percent of your skin exposed, is a general guide of how much you need, although people with dark skin will need to stay out significantly longer.

Another option is taking a high-quality vitamin D supplement. The most important thing to keep in mind if you opt for oral supplementation is that you only want to supplement with natural vitamin D3 (cholecalciferol), which is human vitamin D. Do NOT use the synthetic and highly inferior vitamin D2.

How do you know if you’re getting the right amount of vitamin D?

You need to have your blood levels tested, but not just any test -- or any lab -- will do. The OPTIMAL level of vitamin D you’re looking for is 50-65 ng/ml.

Though it may seem like a hassle to go out and get a blood test done, then continue to have your vitamin D monitored as you increase your sun exposure or supplementation, I can confidently say that it is one of the most important things you can do for your health.

Adapted from "Vitamin D is a Key Player in Your Overall Health" by Dr. Mercola

WHAT'S FOR DINNER?

Well, it is Mardi Gras so I thought I would throw together a quick and delicious Shrimp and chicken gumbo.  Now, my friends from Louisiana will quickly tell you that this is NOT traditional, however I may never find a day when I have long enough to make a REAL roux.  Besides, I can really enjoy this one because it is fast, fresh and does not have tons of fat.  By the way, it was SOOOOOO good and my children devoured it.  Given that it has a little of that back of the tongue tabasco spice, I was not sure if they would be on board.  It was definitely a crowd pleaser and the leftovers will probably be even better tomorrow.  This is a great slow-cooker recipe (10 to 12 hours) or you could do it on the stove either quickly (simmer 30 minutes) or if you have the time let it simmer very low for several hours like I did while we watched Will's t-ball practice.  Adjust the seasoning to your families taste, but the amounts below were a good level of deep flavor with a slight kick, but not truly spicy.  This is one of those meals where it is so nice to have some pre-cooked brown rice in the freezer...

Shrimp and chicken Gumbo

Servings:  12

1 cup chopped celery

1 cup chopped onion

1 cup chopped bell pepper (traditionally it is green, but I prefer the sweetness of the red)

1/4 cup olive oil

1/4 cup, plus 1 T flour

6 cups low-sodium chicken stock

2 lb chicken, cut up, skin and visible fat removed (I used chicken breast)

3 bay leaves
1 lb sliced okra (frozen works great)

14.5 oz can diced tomatoes

2 t Tabasco sauce

1 T Creole seasoning (I like Tony Chachere's)

Salt and freshly ground pepper, to taste

1 lb raw shrimp, peeled and deveined with tails on

Saute celery, onions and peppers in oil.  Blend in flour, cook for about a minute stirring to keep flour from burning.  Add stock and stir until smooth.  Cook 5 minutes.  Add remaining ingredients except shrimp.  Bring to a low simmer, cover a cook for at least 30 minutes.  For greater depth of flavor, simmer very low for 3 to 4 hours.  Just before serving, add shrimp and simmer until shrimp are done.  Remove bay leaves before serving.  Serve over brown rice.

For slow-cooker, pour celery, onion, pepper, flour, stock mixture into slow-cooker after cooking for 5 minutes.  Add remaining ingredients except shrimp.  Cook on low 10 to 12 hours.  30 minutes to one hour before serving, add shrimp.  Remove bay leaves before serving.  Serve over brown rice.

CHEERS!