Are Your Cosmetics Safe?

11. June 2014 Dawn D (0)

If you are reading The Cureality blog chances are you care about your health. You care about what you eat. You want to remain healthy, free of disease, feel good and possibly even want to look and feel as vibrant as you were when you were 20. Many of us think of food all day long. Many of us love to eat. We plant gardens so we know our food is free of pesticides and other toxic chemicals. Food can be a cause of disease and it can minimize our chances of disease. We try and take care of our insides but did you ever wonder what in the world you apply to your skin on a daily basis? What do these products contain and are they safe? Why are there more endocrine disorders popping up. Could it be that some of things we apply to our skin every single day may be harmful to our insides?

A portion of the skin health section of Cureality will take a look at skincare products and cosmetics. Are the products we apply to our skin gluten-free, paraben-free and free of other harsh chemicals that can cause skin irritations and possible other unwanted diseases. I came across Mirabella cosmetics and I wanted to learn more about this particular product line so I tracked down John Maly, founder and CEO of Mirabella Cosmetics. Mr. Maly was gracious enough to take time out and answer my questions.This is what Mr. Maly has to say about Mirabella:

DD: Tell us about some key features about Mirabella, gluten-free cosmetics. What made you get started in a gluten-free line?

JM: We didn't start as gluten-free. Over time we have continued to make our line more beautiful AND more healthy for women. First we began with a mineral foundation. Then as we introduced new products, we made sure they were as clean and healthy, while still being fashion forward. We saw the benefits to our clients to take out those ingredients that didn't help them look and feel their best such as glutens, parabens and talcs.

DD: Some cosmetic companies carry partially gluten-free cosmetics. Are all of Mirabella products gluten-free, paraben-free and talc-free?

JM: Everything is paraben-free and talc free. And our brand is all gluten-free except our Skin Tint Creme foundation. That is a product that women love and we just cannot make the formula without a wheat protein to perform as well...yet! We will continue to work on it!

DD: Are there other ingredients in cosmetics that women should be cautious of using if they have skin sensitivities or allergies?

JM: Some women are sensitive to fragrance as well.This is another thing that we avoid with our brand. The biggest ingredients that women find that helps with their skin health is mineral products. They are natural and very breathable on a woman's skin.

DD: I think your velvet lip pencils are by far the most extraordinary lip pencil on the market. What are some of your other standout products your customers love?

JM: Pure Press Mineral Foundation is still our #1product. But the fastest growing product is Magic Marker Eyeliner. It is easy to use, doesn't smudge and lasts all day.

DD: Anything new on the horizon for Mirabella that you can share with us?

JM: In August we launch CC crème. This product has all the good for you ingredients to help with Anti-Aging like avocado oil, argan oil and Acai (Assai) berry. Plus it is a mineral formula, gluten-free, and paraben-free. And it has an SPF of 20. One of the biggest issues that women have with aging is lips. That is why we put Litchi Chinesis Fruit Extract in our Colour Vinyl lipstick. Then in your favorite Velvet Lip Pencil, we put Pomegranate Extract, Vitamin C and E in to assist with in Anti-Aging.

DD: Is Mirabella only sold in the US or do you have international distribution as well.

JM: We are sold in Canada, Australia, Finland and Russia.

DD: Where can we purchase your cosmetics?

JM: Our products are available at www.mirabellabeauty.com and at over 1,500 of the finest salons and spas. Go to our salon locator to find a retailer near you.

Keeping Up with the Kids

5. June 2014 Amber B (0)

On Saturday my husband and I took our niece Anna out her annual birthday date. That date started with a trip to the Humboldt park playground. As with most kids, Anna ran straight to the spider-web jungle gym which I have to admit it looked pretty cool. Just before she began to climb up, she turned to look at me and said “Auntie Amber, climb up too!”

I was not wearing my playground apparel on Saturday. I had a cute pair of pink loafers on, skinny jeans, tank and a jean jacket. But it did look like fun so I decided to climb. No problems yet. I was good to go climbing around on the ropey, spider web apparatus. But of course, just climbing around was not enough. Anna suggested that we should race. Not just to the top, but to the top of the jungle gym over the side, across the rope bridge and down the slide. This is when my skill was put to the test.

As you could have guessed, Anna smoked me during our race. Not only that, but the jean jacket was off and I was working up a sweat. Was I getting a workout from my 9-year-old niece? I think so. But we both were having so much fun. We continued to climb up and down the fake rock wall, monkey bars and run around the playground. It was a blast.

But as I looked around the playground, I was the only adult climbing around the playground and playing. The other adults were sitting on park benches watching. One parent near by had to decline the request of a child they were with to join them on the playground equipment. I felt really good that I could be there with my niece running around, climbing and swinging.

Keeping up with our kids, grandkids, nieces and nephews is really important as we age. Otherwise we sit on the sidelines. How do you train for the playground? Get in the weight room. Lift heavy things, jump, pull yourself up, move side ways, and challenge your body to do movements beside sitting or standing. If it’s been awhile or you’re just not sure where to start then get a trainer and join some group workouts.

It’s time to get moving. Because it starts out at the playground now but soon it will be mud runs, Frisbee, triathlons and weekend football games. You need to keep up!

4 Tips to Boost Kids Veggie Intake

3. June 2014 Lisa G (0)

Vegetables are arguably the most important food group, the key to any healthy diet. They are one of the most nutrient dense food groups and serve the foundation to healthy meals and snacks. A frequent comment from people enjoying the Cureality way of eating is, “I am eating more vegetables than I ever have in my life!”

This is great because plentiful consumption is associated with decreased heart disease, reduced weight, lower blood pressure, glowing skin and decreased risk of some cancers. However, perhaps you’re reading this and feeling great that you eat your veggies but struggle to get your kids to do the same. If you are a parent, who is simply trying to provide nutritious options to your kids, give these tips a try.

1. Add cheese or butter to enhance flavor and increase the absorption of fat soluble vitamins A, D, E and K. Younger kids like to dip foods, so often pairing with a dip, such as hummus, can increase intake.

2. Try the “rule of 15” — putting a food on the table at least 15 times to see if a child will accept it. Don’t give up after a few attempts. This can indeed be frustrating, but have patience and continue to offer a small portion to expose children to veggies without forcing intake. Often parents feel like it’s their job to just make their children eat something. I suspect most children will always select apple pie over an apple. It is important to set the stage, at an early age, with what is offered. In addition, being a good food model is important. You can’t expect your child to try broccoli, if you make negative comments about its taste, texture or smell.

3. Once a food is accepted, parents should use “food bridges,” finding similarly colored or flavored foods to expand the variety of foods a child will eat. If a child likes pumpkin pie, for instance, try mashed sweet potatoes and then mashed carrots. If a child loves corn, try mixing in a few peas or carrots. Even if a child picks them out, the exposure to the new food is what counts.

4. Allow children to engage, as able. When grocery shopping or offering a snack, ask your child which option they would like to eat (e.g. ask which healthy foods they would prefer, blueberries or strawberries, cucumbers or carrots, etc.). When children are included in more food decisions it can decrease resistance. Include children in age appropriate preparation, as well, for example cutting produce, making a vegetable soup, or selecting produce at the grocery store.

Lisa Grudzielanek, MS, RDN, CD, CDE
Cureality Nutrition Coach

When is the Best Time of Day to Workout?

2. June 2014 Amber B (0)

There are various theories about the best time of day to workout. At the personal training studio I own, training sessions start as early as 5:45am and the latest sessions start at 8pm. We have people that get up early and get their workout done first thing in the morning. We also have other people that get it done after work to release the stress of the day.

So which group is getting the better workout?

If you’re an early bird or have too many evening commitments then a morning workout is ideal for you. Here are some benefits to training in the morning.

1. Very few things can get in the way when you workout in the morning. (Except for the snooze button.) Later in the day extra phone calls, meetings and tasks can get in the way of getting your workout done.

2. After a strength or interval training session, your metabolism is elevated for hours after your workout. Enjoy these post exercise benefits while you are awake and active instead of when you are at rest.

3. Exercise will boost your energy. Use the momentum from a morning workout to arrive at work energized, present and focused instead of feeling sluggish because you just got out of bed.

4. Exercise on an empty stomach before breakfast is a great way to burn more body fat. Upon waking, the body is in a fasted state. Without ready available glucose in the bloodstream, the body is forced to use fat as an available fuel source for the workout.

However, some of us need our sleep or need to burn off the steam of a hectic workday. Here are some of the benefits of working out in the evening.

1. Getting enough sleep is crucial for health and recovery. If you have to skimp on regular sleep to get up for an early workout, the benefits of the workout start to diminish.

2. Instead of taking that stress of work home, you hit the gym after work. Even after the worst workdays, exercise will boost your mood. Friends and family will be grateful that you get your workouts (aka therapy session) completed.

3. Often people feel stronger when they workout in the evenings. When performing strength tests people tend to lift heavier during evening workouts. This could be due to the fact that they are more awake or that they have food fuel to utilize during their exercise session.

4. Research shows that you can build more muscle with evening workouts because cortisol levels are lowest in the evening. The result of this will be a higher testosterone to cortisol ratio leading to a less catabolic workout.

So which time of day comes out on top for the best workout time? In my opinion, it’s the time that you can do consistently. It’s the time that works best with your natural energy rhythms, work schedule, and family commitments.

Experiment working out at different times to see what works best for you. When you find the right fit, schedule your workouts on your calendar to build the exercise habit.

What is Cureality all about?

27. May 2014 William Davis (1)

“Looking over your medical record, Nancy, I’m a bit concerned about your risk for osteoporosis and hip fracture. It looks like your mom had a hip fracture at age 67. Is that right? ”

“Yes, she did,” Nancy responded. “And her life was never quite the same for the 15 years she lived after that.

“You’re 53 year old. Bone thinning develops over many years. Let’s get you scheduled for a bone scan.”

Two weeks later:

“Your z-score is 1.5, Nancy. This means you’ve got a mild form of osteoporosis called ‘osteopenia.’ Here: This is a prescription for alendronate, what used to be called Fosamax.”

“Aren’t there side-effects with that drug? A friend of mine said that her mom had a leg fracture from it.”

“Well, yes. All prescription drugs have potential side-effects. They’re rare, but they can happen and we can’t predict it. Besides leg fracture, there’s something called jaw osteonecrosis in which the jawbone dies and has to be surgically replaced. But would you rather run the risk of a hip fracture?”

“Before we jump to drugs, aren’t there natural things I could do first?”

(Big sigh.) “You can take calcium, but that only helps a bit. You’ve got to make a choice: Take the drug or risk a hip fracture.”

“I’m going to explore some natural remedies on my own first.”

Nancy’s dialogue with her doctor is fictional but based on similar encounters that occur thousands of times every day nationwide. Identify a problem, prescribe a drug. Natural remedies? “They don’t work.” “I don’t know anything about that.” “None of that is proven.” “I only practice evidence-based medicine.” You’ve probably heard a few of these explanations yourself if you ever question the wisdom of conventional medical care.

Each of Nancy’s fictitious interactions were no more 10 minutes long. If she is like most people, she will have one or two such interactions over the course of a year, unless she develops some acute illness. So she’s got something like 20-30 minutes per year to compress all of her “health” advice into the time allotted. 20-30 minutes per year to discuss bone health, nutrition, blood sugar issues, cholesterol issues, blood pressure, female issues, and all the other facets of health. Perhaps she has developed some chronic gastrointestinal complaints, too, and an odd rash on her elbows, maybe headaches a few times per week that she didn’t have before. Regardless, she’s going to have to make do with those few minutes, likely receiving one or more prescriptions or imaging procedures for each.

Such is the nature of modern healthcare: Provide the minimum interaction, address only a few, perhaps no more than one, problem, then prescribe a drug. This is, more often than not, wrong. Plain wrong. Tragically, awfully, unethically, unnecessarily wrong.

Let’s pick up again with Nancy. Upon learning of her osteopenia and long-term risk for hip fractures of the sort that changed her mom’s life and health irretrievably, Nancy started searching for solutions. Not only did she discover that, yes, there are indeed a number of safe and effective ways to deal with osteopenia. She also learned that such strategies have even been examined in clinical trials, some of the strategies pitted head-to-head with drugs and performed on a par, sometimes better, than prescription drugs. She also found that there are online communities that she could join and discuss her health situation with people all sharing the same health interests. During one such interaction at the start of her effort, when she was still a bit unsure and tentative, a woman she didn’t know but who shared a similar interest in restoring bone health, commented to Nancy, “Don’t sweat it, Nancy. I was in your shoes a little over a year ago. I followed a program for bone health: vitamin D, vitamin K2, magnesium, I made sure that I included leafy green vegetables at least once or twice per day, and I added strength training for a few minutes twice per week. I started with osteoporosis. My most recent bone density test showed that I reversed it completely—it’s entirely normal! So hang in there and be sure to share your questions and concerns with us here.”

THAT is what Cureality is all about. Cureality fills the gap of knowledge in health that is not being provided in a few minute-long medical interaction. Cureality reveals the astounding amount of credible, safe, scientific information that allows you to participate, sometimes take over completely, various aspects of health. You don’t have to fire your doctor; these efforts supplement the information and advice you obtain (or don’t obtain) in the doctor’s office. While critics may sometimes say that this can be dangerous or that misdiagnoses and dangerous treatments might be risked, our experience is the exact opposite: People do better by taking the reins of health themselves, choosing to use the health care system for acute or catastrophic illness—but not necessarily for health.

Our fictional woman, Nancy, returns to her doctor one year later after undergoing a repeat bone scan. The doctor opened her chart, clearly expecting to scold her for her foolhardy and careless attitude. Instead, he was speechless. After a pause, he said, “I don’t know how you did it, but your bone density is now normal, the density of a healthy 30-year old woman. Just continue doing what you’re doing.” He closed the chart and walked out.

Yes: “Just continue what you are doing”—not “Please tell me what you did so that I might learn something new,” or “Where did you learn about such strategies? I knew nothing about this!” Just “do what you’re doing.” Too often, that is the response you get that defines what modern health care has become.

You don’t want that kind of health care. Sure, it’s reassuring to know that the doctor and hospital are there in case you injure yourself or develop pneumonia. But obtain day-to-day health advice of the sort that keeps you slender, keeps blood pressure normal, maintains normal insulin and blood pressure responses, helps keep bowel health ideal, can even be used to reverse conditions such as autoimmune joint pain, diabetes, osteoporosis, or skin rashes, while costing next to nothing and yielding health care benefits for you and your family in multiple areas of health? That is the kind of health care you want.

That’s why we developed Cureality.

William Davis, MD
Author of #1 New York Times Bestseller Wheat Belly: Lose the wheat, lose the weight and find your path back to health, The Wheat Belly Cookbook, and Wheat Belly 30-Minute (or Less!) Cookbook published by Rodale, Inc.
Author, Track Your Plaque: The only heart disease prevention program that shows how the new CT heart scans can be used to detect, track, and control coronary plaque

How Can I Lose Weight Eating Fat?

26. May 2014 Lisa G Carbohydrates, Lipids, Nutrition (0)

For new comers to the Cureality nutrition approach, this question may invariably pop up. For many years, fats and oils, whether classified as good or bad, were demonized because they contain 9 calories per gram. Meaning, they contain more than twice the 4 calories per gram of carbohydrate or protein.

So this familiar logic stated, if you eat less fat, which by default meant more carbohydrate, you would eat fewer calories and lose weight. This misguided logic was based on the assumption that caloric density was the primary reason people either gained or lost weight. The result - obesity rates have climbed and low-fat diet recommendations have proven unsuccessful in thwarting the battle of the bulge.

Why? There are a multitude of reasons, as discussed in the Cureality Diet Track. The following two explanations are important to to avoid needlessly suffering on a low-fat diet.

1) Appetite satiation is drive by insulin response, not calorie density.

Meals that trigger a substantial insulin response trigger increased appetite and fat storage. Carbohydrates, such as whole grain bread, whole wheat waffles, and fruit juice trigger insulin release. Continuous insulin provocation equates to one heck of a time trying to lose weight, as insulin is a fat-storage hormone. In comparison, oils and fats are the least insulin provoking with protein a close second. Consuming adequate fat intake is essential to quench appetite and avoid the insulin surges and crashes that are the result of eating plenty of “healthy whole grains”.

2) Modern wheat increases appetite thereby increasing intake.

Portion control becomes a major challenge because the gliadin protein in modern wheat stimulates appetite to the tune of 400 calories more per day, 365 days per year. That’s a recipe for weight gain, not loss.

The Cureality nutrition approach encourages the generous use of healthy fats and oils to support healthy weight loss and cardiovascular health. These topics are discussed in much more detail in the Cureality Member Forum.

Lisa Grudzielanek, MS, RDN, CD, CDE
Cureality Nutrition Coach

Drowning in a Sea of "Endocrine Disrupter Toxins"

20. May 2014 Chris K Drug advertising (1)

In my previous post I spoke about the close connection between gut health and thyroid health. Of course, as someone who lives with Hashimoto’s Thyroiditis I have a keen interest in anything related to the thyroid.

Just today, I came across an article revealing the 100 most-prescribed drugs in America and was stunned at what drug topped the list with more than 23 million prescriptions in 2013 – levothyroxine – the most commonly prescribed drug for treating hypothyroidism (but not necessarily the best in my opinion).

Some observers have warned about a pending epidemic of thyroid disorders. I believe the revelation of a thyroid drug as the most prescribed drug in America suggests that this epidemic is already a “fait accompli” (that’s French for the more colloquial expression “it’s a done deal!”).

I also believe it is due, in part, to the grim observations of experts like Dr. Davis who warn that we are literally “swimming in a sea” of endocrine disruptors, toxins that disrupt our hormonal glands such as the thyroid, adrenals, pancreas, ovaries, and testes. I would go farther to say we are drowning in that sea. Here are just a few examples of how ubiquitous and pervasive these toxins are.

Bisphenol A (BPA) in plastic containers has gotten a lot of bad press recently yet it still considered by the FDA to be safe in certain applications even though it has been shown to disrupt the sex glands and bind to thyroid receptors.

Triclosan is commonly used in hand-sanitizers and similar applications. Triclosan is known to decrease circulating levels of the thyroid hormone thyroxine (T4).

Polybrominated diphenyl ether (PBDE) is common used to make flame retardant clothing. PBDEs have been shown to disrupt both estrogen and thyroid hormones. The effects of PBDE exposure both in utero and shortly after birth can persist into adulthood.

Perfluorooctanoic acid (PFOA) in Teflon coated pots and pans and even microwave popcorn bags has been detected in the blood of more than 98% of the general US population. PFOA has implicated as both a carcinogen as well as an endocrine disruptor associated with thyroid disruption.

With all these “thyro-toxins” floating about it might not seem you like have a fighting chance to achieve thyroid health. But, the first step is to educate yourself - then take action. It is the essential sequence in what I call “Informed, Self-directed, Healthcare” (ISH).

Now that you have a better understanding of how to navigate the “thryo-toxin minefield” there are also positive steps you can take to stack the odds in favor of a healthy thyroid. If you participate in the Cureality program make certain to check out the Thyroid Health Track for a powerful list of proactive steps you can take.

Chris K. (aka HeartHawk)
Cureality Member Advocate

Source: IMS National Prescription Audit, IMS Health.

Italian Food the Cureality Way

19. May 2014 Lisa G (0)

100% grain elimination is the theme that drives the Cureality nutrition approach. A common mistake made when eliminating grains is replacing wheat-based foods with gluten-free foods. Most gluten-free foods, as they are currently available in the supermarket, are made with rice starch, tapioca starch, cornstarch, and potato flour. These dried pulverized starches generate more insulin and blood sugar surges than wheat. Gluten-free foods made with these undesirable ingredients are free of the appetite stimulating gliadin protein and wheat germ agglutinin, a lectin protein unique to wheat that causes direct intestinal damage. However, at best they can be referred to as “less bad” or unwelcome additions to the diet. Increasing your intake of these junk carbohydrates is a recipe for weight gain, inflammation and sky high blood sugar.

When removing grains from the diet, the goal is to replace them with truly healthy alternatives that do not contribute to negative health consequences. There are several reasonable substitutions available that allow your favorite sauce and protein combos to shine in tasty pasta-like dishes. People following the Cureality nutrition approach frequently comment that they do not miss “real” pasta because of the available healthy replacements they have learned about and incorporated into their lifestyle.

Our nutritionist, Lisa G., is the champion at helping navigate this lifestyle. In this video, she demonstrates how to prepare spaghetti squash, which can be used to replace wheat-based pasta. In another video zucchini noodles are the star. Homemade meatballs, a zesty tomato sauce and zucchini “pasta” combine for a delicious meal. Who needs grains when you can enjoy meals that support increased energy and less joint pain?

Traveling, while being wheat-free and dairy-free. Can it be done?

16. May 2014 Dawn D Dairy products, Wheat-free (0)

Summer vacation is right around the corner. The temptation to deviate from your normal healthy eating habits may occur… but resist. So how in the world do you continue to eat The Cureality way when you're traveling internationally? Let me tell you how I do it. I would also like to add I am allergic to dairy and I avoid all wheat containing foods. This has been my way of life for years and actually is extremely simple for me to manage while away from my own kitchen.

I decided to pay Italy a visit. I knew I would be overwhelmed with wonderfully fresh smelling bakery, pasta, cheese, gelato, and pizza. All foods I either can't consume due to my dairy allergy or foods I choose to avoid because of their health effects.

I was correct in my food assessment: the grains, bakery, and gelato were in every nook and cranny I encountered. Food choices can be difficult while traveling but I ask numerous questions regarding ingredients and I am certainly not afraid to swap out french fries for grilled vegetables.

Here's what I did the first few days on vacation with my diet routine to minimize dietary booby traps:

Day 1:

Breakfast, Hmmmm….Italians like their bakery. WOW. Tough when most of the foods being served are grains and eggs with dairy mixed in. I had two hard boiled eggs, tomatoes, sausage and espresso.

Lunch: Arugula lettuce topped with a chicken breast, roasted peppers and tomatoes. A side of salmon and lots and lots of olive oil on top. Very tasty and filling with the olive oil.

Dinner: Hamburger (no bun) with tomato, mayo, lettuce topped with a mountain of sauteed spinach. Water and yes…Italian wine found it's place at the table.

Day 2:

Breakfast: I devoured two hard boiled eggs with lettuce, cucumbers, shredded carrots, tomato and pineapple slices. Two cafe Americanos and water.

Lunch: Lunch was spectacular: Beef tips, arugula, lettuce, shredded carrots, tomatoes, olive oil and raw salmon. Yes, I mixed it all together and it was fabulous. Plenty of water with the "frizzle."

Dinner: I'll be honest: I had a difficult time with this meal due to our location and choice of foods, but I managed. Another hamburger with no bun, salad with mixed vegetables, and a few potato wedges. Wine and water.

Day 3:

Breakfast: Hardboiled eggs were getting old. Nonetheless, I had two of them chopped with tomato. Deli meat--Italians love their deli meat as well. Cafe Americano and water.

Lunch: Seafood salad-shrimp, octopus and squid mixed with argulua, fresh tomatoes, cucumbers and olive oil. Water.

Dinner: One hefty salad with shrimp, pear slices, ginger, tomatoes, avocado and olive oil. Wine and water.

Day 4:
Breakfast: Scrabbled eggs/sauage and pineapple slices. Cafe Americano and plenty of water.

Lunch/Dinner: I had to combine these two meals today. I had a delicious meal of curried shrimp (I made sure there was no dairy in the curry sauce) and a very large plate of grilled vegetables. Wine and water.

My diet may not be the most lavish to some but I enjoy my choices. I'm confident I will have no troubles with the remainder of my vacation. I haven't eaten wheat for a number of years so I don't experience the craving for bakery, pasta, or pizza. Dairy, I simply have to avoid, because I truly experience ill-effects from consuming it. My experience with travel and food choices have always worked in my favor. Ask questions and resist putting on that 5-10 pounds of vacation weight.

Ciao-Ciao~

Vitamin D and octagenarians

10. October 2007 William Davis (28)

Roger practically bounced in his chair vibrating with energy.

"It must be the vitamin D! I haven't felt like this in years. I can work around the yard all day and still have energy left over."

At age 84, Roger started out with pretty good health, despite a prosthetic valve and bypass surgery 5 years earlier. He looked 74, perhaps younger.

I've seen this effect now in about 20 octagenarians. A Track Your Plaque Member mentioned this same effect in his father-in-law in a discussion in our Forum. Most are taking around 6000-8000 units per day (gelcap, of course). The average dose of vitamin D tends to be higher in this age group, since by age 80, you've essentially lost the capacity to convert 7-hydrocholesterol to active vitamin D3 in the skin. Most octagenarians start with 25-OH-vitamin D3 levels of 10 ng/ml or less--profound deficiency.

I believe the effect is real, having now witnessed it multiple times. Unfortunately, my observations are too informal to qualify as a study. (I wouldn't even know how to quantify this. I suppose some sort of muscle and coordination testing might yield quantifiable measures.) However, there are some data emerging that show less fractures, falls, improved coordination, and perhaps improved memory and mentation with vitamin D supplementation, though doses often used in studies tend to be lower than what we are using in practice.

I haven't been so excited about the effects of a nutritional supplement in a long time. Vitamin D continues to yield surprises every day in its array of positive and powerful effects.

Could we say that vitamin D restores youthfulness?

Comments (28) -

Anonymous
10/10/2007 9:26:00 PM |

I was wondering if you could breifly but exactly tell me what vitamin D does for your heart as far as reducing plague. I just always hear "its good to reduce plague" but how or what does it do?

Dr. Davis
10/10/2007 9:42:00 PM |

There is a full special report posted on the www.trackyourplaque.com website.

Also, see my article in Life Extension Magazine on vitamin D; it should be posted online within the next couple of months if you don't have a hard copy.

Anonymous
10/11/2007 1:51:00 AM |

Are all brands of cholecalciferol interchangeable?  How do you know how much D to take?

I am female, age 52.  I started on 2,400 IU of cholecalciferol last March because my Vitamin D levels tested at 19.  Last time I tested in August, my D levels were up to 42 (presumably because of the supplementation since I don't spend much time in the sun).  I'm also taking fish oil.

However, I wish I could tell you that I felt more sprightly like your patients.  However, I really don't feel any better on Vitamin D than off of it.  I'm either (1) a non-responder; (2) not taking the right brand of Vitamin D; or (3) not taking a high enough dose (although 2,400 seems like a lot).

Dr. Davis
10/11/2007 1:58:00 AM |

We aim for a blood level of 50-60 ng/ml.

However, though I've been impressed with the energy-enhancing effects, it does not develop in everybody. Why? That's another lesson to learn. But restoring vitamin D still provides all its imperceptible benefits.

over&out
10/11/2007 2:59:00 AM |

Dr Davis, 10 days ago I told you of my Diabetic wifes wonderful response to an experimental dose of 1000IU oil base gel cap D's. Her #'s dropped 20-30 points. She called her Endo requesting a prescription for a blood draw to check D level. He was unresponsive and today his nurse called and said not to take anymore, he had never read anything about D affecting Glucose levels, and He would talk to her at the next appointment. Undeterred we called our GP and he said sure,just stop in. We did and now await the #'s hoping we understand them. I am considering Faxing the Pub Med study "The roll of Vitamin D and Calcium in type 2 Diabetics" to my wifes Endo. Do you think he would be offended? .....Thanks

over&out
10/11/2007 2:59:00 AM |

Dr Davis, 10 days ago I told you of my Diabetic wifes wonderful response to an experimental dose of 1000IU oil base gel cap D's. Her #'s dropped 20-30 points. She called her Endo requesting a prescription for a blood draw to check D level. He was unresponsive and today his nurse called and said not to take anymore, he had never read anything about D affecting Glucose levels, and He would talk to her at the next appointment. Undeterred we called our GP and he said sure,just stop in. We did and now await the #'s hoping we understand them. I am considering Faxing the Pub Med study "The roll of Vitamin D and Calcium in type 2 Diabetics" to my wifes Endo. Do you think he would be offended? .....Thanks

Dr. Davis
10/11/2007 3:22:00 AM |

Yes, by all means.

If he is offended, it's time for a new endocrinologist. Part of being a responsible professional is a willingness to learn.

over&out
10/12/2007 2:35:00 AM |

Sorry to be a pest...My wife's D checked at 42 pg/ml...what ever pg stands for? She want to take another 1000IU gel cap for a couple weeks (total of 2000IU) to see if glucose goes down more. If it does then she will retest to see if that is a safe maintenance dose. Sound like a reasonable plan?
From 180's down to 150's has been encouraging. Many Thanks.

over&out
10/12/2007 2:35:00 AM |

Sorry to be a pest...My wife's D checked at 42 pg/ml...what ever pg stands for? She want to take another 1000IU gel cap for a couple weeks (total of 2000IU) to see if glucose goes down more. If it does then she will retest to see if that is a safe maintenance dose. Sound like a reasonable plan?
From 180's down to 150's has been encouraging. Many Thanks.

Dr. Davis
10/12/2007 11:44:00 AM |

I'm puzzled.

I've never seen vitamin D expressed in those units. It also doesn't make sense. There are 1000 pg in one ng; thus, a value of 42 pg/ml would equal .042 ng/ml, a value less than 1 ng/ml, meaning virtually zero vitamin D in the blood.

Something is wrong. You might go back and verify the value.

Anonymous
10/12/2007 4:27:00 PM |

Oct. 12, 2007

Dr. Davis:
Re: Over & out:

There are two Vitamin D test.
One is Vitamin D,1, 25-Hydroxy (Calcitriol). This test is reported in pg/ml.
The other Vitamin, D test is Vitamin D, 2-Hydroxy (Calcidiol).
This reported as ng/ml.
I think this should be the Vitamin D test to be ordered.
I made the same mistake, before.

So, I think Over & Out should have her test redone, on Vitamin D2-Hydroxy (Calcidiol).
I have mine done thru, Directlabs.com., blood drawn at Labcorp.

Thanks,

over&out
10/12/2007 6:32:00 PM |

Your a genius! We attached your text (minus your name so they wouldn't T.P. your house)and went to Paul Oliver Hosp. In Traverse City, MI. "Whats up with this" we asked. "Oh, we ran the wrong test" this is for a 1,25 OH Vitamin D test.
So now its the weekend and we will have to wait till Mon-Tues for the real results. What a miatake we could have made without your generous help. Many Thanks ...big time.

over&out
10/12/2007 6:32:00 PM |

Your a genius! We attached your text (minus your name so they wouldn't T.P. your house)and went to Paul Oliver Hosp. In Traverse City, MI. "Whats up with this" we asked. "Oh, we ran the wrong test" this is for a 1,25 OH Vitamin D test.
So now its the weekend and we will have to wait till Mon-Tues for the real results. What a miatake we could have made without your generous help. Many Thanks ...big time.

Dr. Davis
10/13/2007 1:46:00 AM |

Ah, that makes sense. Thanks.

However, it's the 25-OH-vitamin D3 that we measure, the effective form, not D2.

G
10/17/2007 5:48:00 AM |

You are actually shooting for 60-60-60-60 (LDL TG HDL, vit D-25-OH)! I can't wait to see an RCT on the results of your interventions. do you think your results will beat Vit B3 (ie niacin) + zocor 40mg/d from the HATS trial with a better than 90% reduction in secondary CAD? I would wager the results will trump. i hope the doubts are put to rest.
I've recently test my own vit d and am so confounded they are so low (21 ng/ml) for living in sunny Cali, taking my kids to swimming for hours in the summer 2-4 days/wk, running 3-4 half-marathons and a mini-triathlon every year... is it really all the sunscreen causing this silent pandemic of deficiency? is there a point in screening. it seems everyone is deficient, even if the dark toned individuals who spend hours in the sun daily. i'm only 30-something, not obese (bmi 18.5). i've even checked my glucose (i'm an educator) and surprised to find it > 160 after a rare sugary drink. also i never use my asthma inhaler in the summer but found i needed it without being sick... i may need to go sun myself and get D3 3000-4000 IU/d to get the level up to 60. i'm so bummed. but glad to not be in the dark (pun intended) thank you again for your excellent insights.

G
10/17/2007 7:32:00 AM |

Lipitor is 'doing the D'!
you've probably seen this (the post-1yr leves are still very low << 80 nmol/L)...

Effects of Atorvastatin on vitamin D levels in patients with acute ischemic heart disease.

Am J Cardiol. 2007 Apr 1;99(7):903-5

Authors: PÃ©rez-CastrillÃ³n JL, Vega G, Abad L, Sanz A, Chaves J, Hernandez G, DueÃ±as A

Vitamin D deficiency is a risk factor for osteoporosis and other chronic diseases, including type 1 diabetes, hypertension, metabolic syndrome, and ischemic heart disease. Cholesterol and vitamin D share the 7-dehydrocholesterol metabolic pathway. This study evaluated the possible effect of atorvastatin on vitamin D levels in patients with acute ischemic heart disease. Eighty-three patients (52 men and 31 women) with an acute coronary syndrome (75 with acute myocardial infarction and 8 with unstable angina) were included. After diagnosis, patients received atorvastatin as secondary prevention. Serum vitamin D was measured by high-performance liquid chromatography at baseline and at 12 months. Atorvastatin treatment produced a statistically significant decrease in cholesterol and triglyceride levels and an increase in vitamin D levels (41+/-19 vs 47+/-19 nmol/L, p=0.003). Vitamin D deficiency was decreased by 75% to 57% at 12 months. In conclusion, atorvastatin increases vitamin D levels. This increase could explain some of the beneficial effects of atorvastatin at the cardiovascular level that are unrelated to cholesterol levels.

PMID: 17398180 [PubMed - indexed for MEDLINE]

Dr. Davis
10/17/2007 12:27:00 PM |

Isn't that interesting? I saw that, too, but was impressed with how little discussion it seemed to generate. Perhaps we're all becoming oversaturated with the statins do this, statins do that reports. But I thought this one also merited special attention.

Dr. Davis
10/17/2007 12:33:00 PM |

That is impressive. Factors that contribute to vitamin D deficiency would include:

1) season--even in LA, the sun is increasingly indirect.

2)Lifestyles--with more time spent indoors and in cars; you probably wear clothes most of the time!

3) Sunscreen, as you point out, is very effective to block vit D conversion.

4) Genetic factors

5) Skin color--The darker you are, the longer it takes to obtain D.

I believe that our results will like be superior to a HATS-like experience, though they are two different populations, ours being lower risk. Event data will come eventually. We are currently focusing on surrogate measures of atherosclerosis first.

G
10/18/2007 9:08:00 PM |

You are awesome -- thank you for  your thoughts!!  yes, usually i'm clothed!  but wore the requisite suit at the poolside and perhaps increased the natural SPF in the skin as a consequence?  The more tan, perhaps the less skin activation of D3?  I'm a tan asian american (I was 'black' as a kid playing in the 'hood, but, now no longer to avoid you know wrinkles)

As a rph, I read the life extension article and really appreciated the list of potential adverse effects with Vitamin D.  Do you routinely ck urine for calciuria?  When do you see this happen?  Do recommend checking annually?

somehow you remind me of Tony Soprano but instead of knocking people off, you're HELPING PEOPLE STAY ALIVE...  Keep up your strong work.

Dr. Davis
10/19/2007 2:39:00 PM |

Thanks, much, G.

No, I don't routinely check calcium in the urine nor in the blood. It is rare in an otherwise healthy person to see any adverse disruptions of calcium. In fact, most people who are deficient in vit D (nearly everybody!) show a modest drop in serum calcium, reflecting less mobilization of bone stores, a healthy effect.

Anonymous
10/22/2007 9:18:00 PM |

I would just like to say that your blog has really helped me. My father just turned eighty and neither his primary doctor (who handles his heart disease) nor his Alzheimer's doctor has ever tested his vit.D levels. When I inquired about him possibly adding fish oil and vit.D a year ago, both doctors looked at me like I was an an insane person. They dismissed me and I thought, hey, they are the ones with M.D.'s after their names. Well, after recently educating myself with your blog, I insisted on a vit.D test and sure enough, the nurse said it was very low although she declined to tell me the actual level. She said my father's primary doctor would follow up with us. With the fish oil, the doctor said it is much better to get it from food and I said we don't eat an Eskimo diet!! She said taking the fish oil wouldn't hurt. But again, no guidance as to amounts. Could you recommend amounts of both the vit.D gelcaps and fish oil for my 80 year old dad and myself (37 year old female)?

Dr. Davis
10/22/2007 10:28:00 PM |

Thanks for your kind comments. Unfortunately, I cannot dispense individual advice.

However, an average dose in my patient 80 years and over is 6000 units for a male; 35-40 year old females usually require 2000-4000 units per day. Of course, needs vary depending on body size, region of the country, sun exposure, race, etc. These are ballpark figures.

Always keep in mind that Vit D works far better when in gelcap form.

G
10/28/2007 2:12:00 AM |

I take it back! you're not that Tony-esque... you're more akin to Emeril Largesse... spreading the LOVE (heart)!! and keeping the ticker ticking! continue the strong work!

How detrimental is caffeine (ie, 2-3 shots espresso or green tea daily)? 1 glass red wine daily? UV B tanning booth? (I'm considering the last vice since I'm tiring of taking pills)
In Wisconsin, do you ever lay out or hit the tanning salon?

g
10/28/2007 2:21:00 AM |

BTW, I have lived your low carb, moderate fat diet -- totally works! lost 45 lbs over 4 yrs after my children were born (coupled with strength training and yoga).
I've convinced some of my diabetes pts -- but it's very hard for people to give up the pasta and rice.
What are your thoughts on Fibrates (very good data from the DAIS and VA-HIT)?
How about Plant Sterols (which is sold at Trader Joes -- LOVE THAT PLACE -- they carry the oat bran, raw nuts and flaxseed you endorse -- I love their LOW GLYCEMIC FLOURLESS Ezekiel bread!)? it apparently is being added to EVERYTHING including milk and OJ soon... it's already mixed with margarine (yeck)

Dr. Davis
10/28/2007 2:27:00 AM |

Those are all great ideas. Tanning beds can indeed activate vitamin D, similar to sun exposure.

Dr. Davis
10/28/2007 2:30:00 AM |

I love Trader Joe's, too. We just got our first in Wisconsin about one year ago. It saves me a lot of driving back and forth to Chicago.

Fibrates--I use them only occasionally, as a second choice to niacin, since niacin is much more powerful in effect.

Please see our newsletter archive at www.trackyourplaque.com for a full discussion of the potential DANGERS of sterol esters. Stanol esters like those in Benecol are safe. But sterol esters can potentially be absorbed into the blood.

G
11/9/2007 8:03:00 PM |

Thanks for the plant sterol FYI!

Should D3 be renamed...  it seems to be implicated in so many other functions (cardiac, CKD/PTH, reproductive, autoimmune, TSH, dyslipidemia, Type 1 and Type 2 DM, hypertension, cancers, osteoporosis, the list goes on)... something like DVH which would stand for 'D3 VITAL hormone'

What are your thoughts on DHEA (and Testost replacement)? Do you titrate the dose to patient's tolerance, to symptom resolution or a physiologic levels?  For testost our lab normals are female T > 20 ng/dL; male  T > 260 pg/mL)...  Thank you for any input!

I'm so grateful for you sharing your compelling observations on the effects on HDL and CAD reversal!  here's another interesting article... D3 (and calcium -- i think it's D3 dependent effect) on HDLs!

Am J Clin Nutr. 2007 Jan;85(1):54-9.
Supplementation with calcium + vitamin D enhances the beneficial effect of weight loss on plasma lipid and lipoprotein concentrations.Major GC, Alarie F, DorÃ© J, Phouttama S, Tremblay A.
Division of Kinesiology, Department of Social and Preventive Medicine, Faculty of Medicine, Laval University, Ste-Foy, Canada.

BACKGROUND: Adequate calcium intake can have a favorable effect on some metabolic variables. OBJECTIVE: The objective of the study was to determine the effects of daily calcium intake and of supplementation with calcium and vitamin D (calcium+D) during a weight-loss intervention on blood pressures, plasma lipid and lipoprotein concentrations, and glucose and insulin concentrations in low calcium consumers. DESIGN: Healthy, overweight or obese women (n = 63) with a daily calcium intake of < 800 mg/d were randomly assigned in a double-blind manner to 1 of 2 groups: the group consuming 2 tablets/d of a calcium + vitamin D supplement (600 mg elemental calcium and 200 IU vitamin D/tablet) or the group consuming placebo; both groups observed a 700 kcal/d energy restriction. These 63 women then completed a 15-wk weight-loss intervention. RESULTS: Initial daily calcium intake was significantly correlated with plasma HDL cholesterol (r = 0.41, P < 0.001) and with 2-h postload glycemia (r = -0.29, P < 0.05) during an oral-glucose-tolerance test, independent of fat mass and waist circumference. After the 15-wk intervention, significantly greater decreases in total:LDL and LDL:HDL (P < 0.01 for both) and of LDL cholesterol (P < 0.05) were observed in the calcium+D group than in the placebo group. The differences in total:HDL and LDL:HDL were independent of changes in fat mass and in waist circumference. A tendency for more beneficial changes in HDL cholesterol, triacylglycerol, and total cholesterol was also observed in the calcium+D group (P = 0.08). CONCLUSION: Consumption of calcium+D during a weight-loss intervention enhanced the beneficial effect of body weight loss on the lipid and lipoprotein profile in overweight or obese women with usual low daily calcium intake.

PMID: 17209177 [PubMed - indexed for MEDLINE]

Dr. Davis
11/10/2007 12:53:00 AM |

Hi, G--

I use both DHEA and testosterone for specific lipid/lipoprotein treatment, e.g., DHEA in men and women to (modestly) reduce Lp(a), testosterone to reduce Lp(a) in men.

Both can also be used to increase physical stamina, erectile capacity, and mood. I'd invite you to read our full length Special Reports on each of these topics on the www.trackyourplaque.com website.

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