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Awaken Your Health Spring 2010 Newsletter
Spring is finally here and I hope you are enjoying some sun at every opportunity. For those of you that are wondering where the Winter Newsletter got to, so am I…. I can't believe how fast the year is flying by! With the arrival of Spring, I have been inspired to bring to your attention some important issues that have been given attention in the media in relation to Natural Health.
Vitamin D has been a hot topic in both International and local news lately, with headlines proposing worldwide policy changes to increase our recommended daily intake. Over winter I presented at the Pharmacy Expo on many of the recent research advances about Vitamin D, and I now want to share with you some of those key concepts and remind you of the benefits of sunshine to your health. I've expanded on this below.
Also since my last Newsletter, Complementary Medicine has again received much attention in the National media with an Access Economics report highlighting the cost benefits of natural medicine interventions. This thorough report demonstrated just how cost effective natural medicine interventions can be, particularly when dealing with prevention and management of a number of common chronic health conditions. These findings highlight the benefits of complementary medicine intervention for the health of all Australians. I welcome this report, and I welcome a more integrated healthcare practice environment for best patient outcome. To read more about this important report, click on the link above.
Read on below to find a simple recipe for an Adzuki Bean Casserole – a clean and light recipe to kick-start your Spring Cleansing. Spring is a wonderful time for a Body Cleanse, and I am more than happy to individualise a great detox program for you if you feel it would benefit you.
I have also included here reminders of my simple Hummus recipe and a great protein-packed Breakfast Smoothie recipe – both perfect for the warmer months ahead.
I hope that you enjoy this Newsletter, and I look forward to hearing from you in the coming weeks.
In health and happiness,
Tabitha
Announcement – please support me in the Yoga Aid Challenge
In other news, I will be participating in a Yoga Aid challenge in November, to raise money for Barnardo's - one of Australia's most well respected Children's Charities. I will be joining Lauren Penning from the Life Pod Team
If you want to get involved, please come and join me, or please support me by making a donation to this great cause, and help to make a small difference with this Challenge. Donations are made to Barnardo's.
Please click here to visit my fundraising page.
Announcement for new mums
Please check out this great new website dedicated to mums and bubs in the Eastern Suburbs. Lots of useful information to keep you in the loop. See http://ellaslist.com.au/
Article: Vitamin D - Let the Sun shine in!
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The past decade has seen enormous advancements with our understanding about Vitamin D and how it affects our health. Recent International proposals to increase the recommended daily intake (RDI) of Vitamin D recognise the important contribution of Vitamin D in reducing diseases such as childhood rickets, adult osteomalacia, cancer, diabetes, multiple sclerosis, depression, obesity, muscle weakness, and even allergies. |
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We obtain our other vitamins from our food; and while it's possible to get vitamin D from oily fish and some other foods, most of the vitamin D in our bodies comes from a chemical process that takes place underneath our skin with penetration of the sun's UVB rays. In fact, this method of production leads to about ninety percent of our total Vitamin D yield.
Ironically, despite Australia being 'the sunburned country', Australia is experiencing a mass Vitamin D insufficiency. Research published in 2007 showed that the majority of the Australian population were Vitamin D deficient, and my clinical experience certainly reflects this. Reports from Westmead Children's Hospital also back that Vitamin D deficiency is reaching record levels in our infants and children - which is of particular concern in terms of their rapid bone growth and future health potential.
Originally thought to only influence bone health, the best available research now shows that low vitamin D levels are linked to an increased risk of osteoporosis, heart disease, multiple sclerosis, type 1 diabetes, several cancers, depression and rheumatoid arthritis, poor immune defencecs, among other things. Vitamin D can also help to activate your immune system in acute infections. Read Here
And Japanese research from last year showed that Vitamin D supplementation in school aged children through winter, reduced risk of Viral Flu infection by half and helped to reduce asthma attacks. Read Here
Vitamin D deficiency is caused, in large part, by modern society's indoor lifestyle, and by People live, work and play indoors under artificial light. UVB rays from the sun cannot penetrate through clothing, glass windows, or SPF creams. Even an SPF 8 blocks over 97.5% of UVB penetration, such that almost no vitamin D is made. There are also some medications - such as statins prescribed for high cholesterol - that can reduce Vitamin D manufacture underneath our skin.
Further to this, "sun-phobia' that is perpetuated by melanoma risk and the Slip Slop Slap Campaign from the 1990's has augmented the problem. You would be forgiven for being confused as to Vitamin D vs Skin Cancer risk. Essentially, adequate Vitamin D levels can be achieved through safe sun exposure in spring and summer (without SPF).
If you are concerned about the risks of melanoma or early ageing with sun exposure to particular parts of your body, supplementation of D3 is much more predictable way of ensuring adequate Vitamin D intake rather than sun exposure – and is the only way during the Winter months.
Am I Vitamin D deficient?
Good question! Most people who avoid the sun, and almost all dark skinned people, will probably be deficient. But there is no way to know for certain until you get a 25-hydroxyvitamin D test, also called a 25(OH)D. Levels should be above 80nmol/L for infants, children, and adults alike.
Screening is particularly essential for people who fit the descriptions in the box opposite, and especially during or immediately after the winter months. October tends to be a 'trough' time for Vitamin D levels in most Australians.
*Breastfed babies are particularly at risk of Vitamin D deficiency, as (whilst breast milk is the best source of nutrition for babies by a country mile), perfusion of Vitamin D into breast milk form the mother is poor. All babies need 'sun-kicks' from birth – just a couple of minutes each day with some bare skin exposed to the sun. |
So, what are the take home messages?
* Most Australians are deficient or sub-optimal in Vitamin D – so get tested. Optimum risk reduction for preventing many diseases are achieved at blood levels of 25(OH)Vit D between 80nmol/L and 120nmol/L.
* All sun cream companies make sun cream that block UVB penetration and hence all Vitamin D manufacture.
* We can make enough Vitamin D with intentional safe sun exposure – but keep your time in the sun moderate – 15 minutes for most skin types daily, at this time of year (non-reddening exposure). This is appropriate for most skin types but there is always individual variability. During the winter months, talk to your Health Care Provider about a Vitamin D3 supplement – these are extremely affordable and effective.
* Vitamin D3 is extremely safe. There are virtually no negative side effects from deficient people taking vitamin D3 supplements, even at seemingly high doses such as 4000 - 8000 IU per day (more than ten times the current Australian RDI).
* Although I have included only a small number of studies here, the message is consistent and clear in all of he studies: Vitamin D deficiency is a major health issue and must be addressed.
What can I do to boost my Vitamin D?
High Vitamin D foods include: Cod liver oil, Fatty fish such as sardines, salmon, herring, mackerel; fortified milk; and eggs.
Get regular safe & smart sunscreen-free exposure to the sun. Time spent will vary from person to person based on age, season, skin colour etc: but what has been proposed is 5-15 minutes exposure to 20% of the body surface area, between 10am-3pm in Summer; and 2-3 hours per week in Winter to maintain adequate levels of Vitamin D.
Use a D3 supplement of between 1000IU-5000IU daily throughout the winter months; on the personalised advice form your health care provider.
Preventing disease through vitamin D3 supplementation is a low-cost investment in health that pays off a hundred fold (or more) through health care cost savings.
Where can I find out more?
Come in for an appointment to discuss an individualised management plan, and check out the Vitamin D Council – a nonprofit organization whose mission is to increase public and professional awareness of the health benefits of vitamin D.
Recipe: Adzuki Bean, Pumpkin and Ginger Casserole
Serves 4
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Ingredients:
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Method:
- Cut the half-pumpkin into about 8 chunks, paint them with olive oil, and roast at 180 degrees for about 30-40 minutes. Then let cool and remove skin.
- Sauté diced onions and coriander in olive oil until soft, then add the garlic, ginger and Tamari. Cook for a further minute.
- Add beans (dry soaked; or canned), pumpkin, kombu strips and water or stock to the pot and bring to the boil. Lower heat and simmer.
- Take Kombu out, chop it finely and return it to pot.
- Cook casserole until beans and pumpkin are soft, then season as desired with additional Tamari.
- If a smoother consistency is desired, use a bar-mix or remove half of the casserole form the saucepan and blend, then return and combine.
- Cook the brown rice then serve with the casserole. Garnish with coriander leaves
Bon appétit!
Tips:
- Adzuki beans are a Japanese red legume that has exceptional protein and fibre content, making them a great ingredient for weight loss and healthy weight management.
- Dried Kombu is a Japanese Seaweed available at most Health Food Stores, which enhances the flavour and mineral/Iodine content of stews, soups and casseroles. The amino acids in Kombu also help soften beans and make them more digestible.
- Serve this casserole with cooked Quinoa for additional protein, and for a completely Gluten free meal.
- Freeze the casserole in portions and defrost for a quick dinner option.
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