Why Vitamin D?

Your bones — and life — depend on  it!

Many folks don’t get enough vitamin D. It’s important for bone health, hormone production and protection against cancer.
You get vitamin D from the sun and a few foods — mostly deep sea cold water fatty fish.
Unless you live in the Deep South, it’s impossible to get enough vitamin D from sunlight, November through February.

Vitamin D and your bones
Vitamin D improves our absorption of calcium and phosphorous, minerals essential for healthy bones. Low levels of vitamin D result in higher risk of fall and fractures.
Children with low vitamin D develop rickets. This causes bowing of the legs. Adults can develop a similar condition — osteomalacia — where slight bone softening causes a gnawing pain often mistaken for fibromyalgia.

Vitamin D and Cancer
Low vitamin D is associated with increase risk of cancers including colon, breast and prostate. Vitamin D actively inhibits the uncontrolled cell growth typical of cancer in most tissues of the body.
Adequate Vitamin D reduces risk of Type 2 diabetes and multiple sclerosis. Correcting vitamin D can reduce blood pressure.

Testing for vitamin D
Make sure your doctor checks your 25-hydroxy vitamin D. Levels below 20 are deficient, 20 – 30 borderline, and 30- 50 healthy. The best month to test? November. If you’re deficient then, you’ll be severely deficient at the end of winter.

Vitamin D from the sun
10 minutes of direct sun on the face and arms 2 to 3 times a week is adequate, March through October (year round in the Deep South). Even an SPF 8 sun screen, however, will block vitamin D production by 90%. So get some direct sun and wear sun screen the rest of the time.

How much do you take?
Deficient? 50,000 units in a single capsule once a week for eight weeks works well for most. Then 50,000 units once or twice a month. The usual daily recommended amount is 800 to 1200 units. if you’re usiing 400 unit tablets.

What about toxicity?
Most experts agree 5,000 to 10,000 units a day are safe. Toxicity causes absorption of too much calcium resulting in kidney stones, kidney failure and calcification of the arteries. The above recommendation is well within the safe range.

What Foods Have Vitamin D?
FOOD  VITAMIN D (IU)
Halibut (3 oz cooked)    680
Catfish (3 oz cooked)  570
Pink Salmon, canned (1/4 cup)  400
Tuna, canned (1/4 cup)  130
Milk (1 cup)  100
Minute Maid Calcium + Vit D OJ (8 oz)  100

Important: Actual amounts of Vitamin D in some fortified products may be less than claimed.

COMPLEMENTARY AND ALTERNATIVE MEDICINE SERIES

Prolotherapy
Non-surgical treatment for back and joint pain

Prolotherapy is a simple and safe technique that stimulates the body’s own healing mechanisms. It strengthens and grows new ligament and tendon tissue. It’s main side effect? Pain reduction.
It has been practiced for decades in this country, primarily by M.D. and Osteopath physicians with special training. You will find it practiced in some pain clinics. Because it does not use patented substances, it has not been heavily marketed, the way drugs are, for example.

How does prolotherapy work?

A sugar water solution is injected with a thin needle near the injured tendon or ligament.
This stimulates a local inflammatory healing response that results in the thickening and strengthening of the tissue over time.
The main effect is strengthening. The desirable side effect is the pain reduction that  results from the natural healing process and improved function. A common course of treatment would be 4 to 6 injections every, one every 3 to 4 weeks.
Because it stimulates a beneficial inflammatory healing response, people are advised to avoid anti-inflammatory medications like aspirin, which actually retard the healing of injured tissue.

What conditions can it help?
Prolotherapy is helpful for different types of musculoskeletal injuries including back pain, herniated discs, neck pain, sports injuries, carpal tunnel syndrome, migraine headaches, chronic tendonitis, and partially torn tendons, ligaments and cartilage.
Insurance does not usually cover prolotherapy. Unwilling to spend your own money? Ask yourself how much you spent on your car last year. Now, how much are you willing to spend on a safe, effective non-surgical, non-drug approach to musculoskeletal pain and injury.

Top professional and college athletes have benefitted.  Who else?  Everett Koop M.D., former Surgeon General of the United States, had his ailing back successfully repaired with prolotherapy.

Injured Elbow Back To Normal

Robert T. is a fit and active 50-year-old gentleman who developed tennis elbow. He received a steroid injection. Unfortunately the steroid partially destroyed and weakened the tendon making the problem worse. A month later he sprained the same elbow when his dog jerked his leash! The patient complained of chronic nagging elbow joint pain and a clicking sensation when he bent his arm. The pain worsened with repetitive movement.

After four prolotherpy injections spaced 3 – 4 weeks part, the pain was virtually extinguished. The clicking and sensation of joint laxity are also gone. Robert has been able to resume his normal regular physical exercise program pain free, which includes lifting weights and canoeing.

READ THIS BOOK
PROLO YOUR PAIN AWAY
Curing chronic pain with prolotherapy
Ross A. Hauser, M.D.
A clear explanation of prolotherapy and its benefits by an experienced practitioner.

10 Facts you should know about chocolate

Chocolate has received a lot of positive press in the medical and nutritional world recently. The specific interest is in high quality dark chocolate, not the sugary, highly processed mass produced chocolate candies you find in most supermarkets, drug stores and convenience stores.

Chocolate was first used by the Olmecs, a native American people (1500 BC – 400 BC).
Chocolate was enjoyed by the Mayans and Aztecs then by the Spaniards, who added sugar and brought it to Europe in the 1500’s.

Chocolate was used to treat fatigue, restore normal bodyweight, to calm nerves, and to improve digestion. It was also valued as an aphrodisiac.

High in flavonoids
Flavonoids are powerful antioxidants found in abundance in tea, red wine and chocolate — also in fruits and vegetables. Till recently most of the research has focused on wine and tea. Here’s what we’re learning about chocolate:

#1 High in antioxidants
Ounce for ounce one of the richest food sources. Antioxidants neutralize free radicals, rogue oxygen molecules that contribute to heart disease and cancer.

#2 Rich in micronutrients
Supplies meaningful amounts of potassium, zinc, magnesium, iron and copper.

#3 Good for cholesterol
Found to lower “bad” LDL cholesterol (5 – 10%) while leaving “good” HDL cholesterol the same. The fat in chocolate is actually “cholesterol neutral.”

#4 Lowers blood pressure
Blood pressure was lowered by up to 10 points over to 2 weeks in a group that ate high quality dark chocolate (Journal of American Medical Association 2004).

#5 Helps prevent clots
Chocolate has an anti-platelet effect, which may protect the heart by preventing the formation of artery blocking clots.

#6 Anti-cancer effect
The high flavonoid content may have a protective effect against cancer, based on more extensive research on tea.
#7 A safe, mild stimulant
Many people notice a quick increase in alertness and improvement in mood that can last hours with chocolate. It contains several compounds that affect our brain. Chocolate actually has relatively little caffeine.

#8 Calms coughs
A recent small study showed highly effective cough suppression.

#9 Prevents cavities
Yes, you read it correctly. High quality dark chocolate prevents cavities.
#10 It does not cause acne
No connection between chocolate and acne has been shown.

What else? Too much chocolate  means too many calories. This is probably the main problem for so called “chocoholics,” Chocolate can also worsen acid reflux and trigger migraines. If you have either of these problems, you probably already know this.

If you examine any high quality dark chocolate, it has very little sugar in it. The fat in chocolate slows absorption so it won’t spike your blood sugar.

I recommend:
1 to 2 ounces of high quality dark chocolate a few days a week as a healthy treat.
Combine with a dollop of natural peanut butter for a healthy “peanut butter cup” treat.
Make your own cocoa with unsweetened cocoa powder whisked into milk (we always prefer organic). Sweeten to taste with a little honey or a small amount of sugar.

Enjoy this book
CHOCOLATE
The Consuming Passion
By Sandra Boynton
Workman Press
A lighthearted, surprisingly informative amusingly illustrated little book.

Some Recommended Brands
Del Rey, Dagoba, Scharffen Berger, Rapunzel, Green  and Black, Valrhona
These are either organic or from plantation sources of known quality. Some mass produced products include chocolate from the Ivory Coast plantations, which rely on child slavery.

Top Antioxidant Foods
ORAC* Units per 100 grams
(just over 3 oz)
Dark Chocolate   13,120
Milk Chocolate   6,740
Prunes   5,770
Raisins   2,830
Blueberries   2,400
Blackberries   2,036
Kale   1,770
Strawberries   1,540
Spinach   1,260
Raspberries   1,220
Brussels Sprouts   980
Plums   949
Alfalfa Sprouts   930
Broccoli Florets   890
Oranges   750
Red Grapes   739
Red Bell Pepper   710
Cherries   670
Onion   450
Corn   405
Eggplant   390
*Oxygen Radical Absorption Capacity
A measure of antioxidant activity.

HEALTH BITES
supplements
Probiotics

Probiotics are beneficial bacteria that support your immune system and are useful in several conditions. I describe them as “yogurt culture in capsules” (an oversimplification, but close enough). Take them along with antibiotics to protect against diarrhea, since antibiotics destroy both good and bad bacteria. Probiotics can also help combat common stomach bugs and traveler’s diarrhea.

The key? Use 3-4x a day on an empty stomach with a glass of water. Continue 3 days after finishing your antibiotics or your diarrhea has stopped. They’re safe, cheap and backed by good science. I like formulations from Jarrow, Nature’s Way and a product called PB8.

medicine chest
Zetia and muscle damage

Zetia is a new cholesterol lowering drug. It reduces LDL “bad’ cholesterol by decreasing its absorption. From Canada come reports of muscle damage (rhabdomyolysis), liver toxicity, and pancreatitis in people using Zetia alone and with “statin” cholesterol lowering drugs (like Lipitor or Zocor). The possibility of harm with this new drug should be kept in mind. Also, it is too early to say whether Zetia actually helps prevent heart problems, even though it lowers cholesterol.

pain update
Hypnosis helps

Think of hypnosis as guided deep relaxation. It is especially helpful in acute pain — after surgery, dental procedures or burns. It also helps relieve migraines. The key? Work with a therapist who has at least 200 hours of training. Meditation, biofeedback and exercise can also help achieve a state of deep relaxation. The best bet? Figure out what works for you. Studies show people who believe they can get better, usually do get better!

brain health
Omega 3’s and dementia

Higher intake of omega 3 fatty acids may protect against dementia. In patients 65 or older, those with dementia had significantly lower levels of these healthy fats. Omega 3 fats are found primarily in deep sea cold water fish such as salmon, mackerel, herring and sardines.  There are three types of Omega 3 fats, referred to as ALA, DHA and EPA.  The first, ALA, is found in vegetable sources, such as flax seed. DHA and EPA are found mostly in deep sea cold water fatty fish, such as salmon, sardines and herring.  Large amounts of DHA  are found in the fatty membranes of brain cells. EPA is useful in treating depression and manic depressive illness. It may ultimately be the anti-inflammatory effect of these healthy fats that confers the various brain health benefits.

Safe sources of omega 3’s are wild caught Alaskan salmon, sardines, and herring, which all have  low levels of mercury. You can also use fish oil — three 1000 mg capsules a day. Most brands nowadays are mercury free.

Integrative medicine
The best of conventional and alternative medicine. Based on good science, with your safety always in mind.

BOOKS THAT STIR THE POT
The Emperor’s New Clothes
Are we paying for a Cadillac…but getting a beat-up Chevy?

Dr. Abramson, on the clinical faculty at Harvard, is irritated. America is almost off the chart with its combination of poor health and high costs.

In short, we’ve been bamboozled by the drug companies and the doctors they hire into believing more drugs equal better medicine. This is not what the science shows, says Dr. Abramson.

What really works
In fact, the real scientific evidence tells us that many things you can do for yourself are far more effective than the drugs. For example, a sound diet beats cholesterol lowering medications hands down.

Why the big push for drugs? So-called lifestyle drugs — pills we take every day for the rest of our lives — are hugely profitable. Lipitor is the first 10 billion dollar drug in history!

The perversion of science
Dr. Abramson has cared for thousands of patients and has a background in research and statistics. He insists commercial interest, not patient care, dominates the research that guides doctors.

On the other hand, doctors don’t have time to discuss nutrition and exercise, subjects in which they received  little or no training. Writing a prescription is a socially acceptable way to end an appointment and move on to the next patient. Many doctors as well as patients have been duped by the drug companies.

If it’s broke, fix it
Dr. Abramson proposes we clean up our research, reward good care and not let the government stand by as a paid off sugar daddy to the drug companies. And yes, patients should take more responsibility for their health.

Dr. Abramson has done his homework. His book is easy to understand.  When you’re done reading it, give it to your doctor.

OVERDOSED AMERICA
The Broken Promise
of American Medicine
How the pharmaceutical companies distort medical knowledge, mislead doctors, and compromise your health.
John Abramson, M.D.
332 pages Harper Collins  $24.95

Your Questions Answered

Restless Legs

Q: Most nights I experience a crawling sensation in my legs that is relieved by walking. I’m told I have restless legs syndrome. What is it and what can I do about it?

A: Restless legs syndrome exists in about 10% of the population. Patients describe a creepy-crawly, itching or pulling sensation in their legs. This is better with movement, usually walking. It is especially bothersome at night and can interfere with sleep. Restless legs syndrome was first described thusly by the English physician Thomas Willis in 1685: “Wherefore to some, when being abed they betake themselves to sleep, presently in arms and legs, leapings and contractions of the tendons, and so great a restlessness and tossing of their members ensure, that the diseased are no more able to sleep than if they were in a place of greatest torture.”

In about 80% of the patients this syndrome is associated with periodic limb movements during sleep. These are jerks recurring at 20 to 40 second intervals throughout the night. These often prevent restful sleep.

Serum iron and ferritin levels should be checked, since iron deficiency may cause this syndrome. If serum ferritin is below 30, consider a 2 to 3 month trial of supplemental iron. Serum ferritin measures stored iron and is a more reliable measure of your body’s iron stores.

I recommend iron gluconate or a more easily handled iron glycinate found in Solgar’s Gentle Iron. An effective, easily tolerated but pricey iron tonic from Germany is Floradix Iron plus Herbs. Iron is better absorbed with some Vitamin C, so have a glass of OJ at the same time. Check levels again in 2 to 3 months.

Other treatments are low dose levodopa, the same drug used for Parkinson’s disease. This is usually quite effective but can cause a rebound effect with worsening symptoms requiring higher doses. As a result, the so-called dopamine agonists — pergolide, pramipexole and ropinirole — are generally preferred, since they do not cause rebound. Gabapentin, also known as Neurontin, can be effective. It’s main side effect is desirable — healthy sleep. Klonopin, a benzodiazapene tranquilizer from the same class as Valium is also effective, but can become habit forming.

Your doctor may order an overnight sleep test to better measure the extent of your leg movements at night.

If you wish to avoid powerful drugs, consider tonic water. Quinine sulfate, an old treatment for malaria is used by some doctors with success. This is an unofficial, “off label” treatment. Tonic water has some quinine in it — enough to calm down some folk’s symptoms. Try a seven ounce bottle one hour before bedtime.

What else? A good homeopath may find an effective remedy. If successful, you’ve avoided going on a drug. Homeopathy is safer and cheaper than any drug. How does it work? Who cares…as long as it works!

Other descriptive terms for restless legs syndrome that may be applied include creepy-crawlies, ants crawling, worms moving, soda bubbles in veins, electric current, the “gotta moves”, jimmy legs, heebie-jeebies, tearing,throbbing, burning and jitteryness.