Health Care Reform: The Vitamin D Connection

(Article first published as Is Vitamin D the Answer to Health Care Reform? on Technorati.)
Health care reform continues to be one of the most pressing issues for a majority of Americans. As politicians move forward with sweeping changes to the current defunct health care system, many people are left with non-existent or poor coverage, and a plan which is far from ideal and not likely to improve any time soon.

Now is the time for personal action to prevent heart disease, cancer and stroke which claims the lives of 1.4 million people in the US annually. Vitamin D supplementation is the key to preventing many of the most lethal diseases which plague Western populations today. Studies confirm that heart disease can be reduced by as much as 53%, and cancer incidence slashed by up to 77% in those people with the highest levels of Vitamin D in their blood. For mere pennies a day, we could be taking advantage of this powerful weapon which could yield billions in health care cost savings each year.

Vitamin D Reduces Risk From a Fatal Heart Attack

Heart attacks related to coronary artery disease kill nearly 157,000 people each year. Those with the lowest levels of Vitamin D are 2.5 times more likely to suffer a fatal heart attack, which would result in 93,000 fewer deaths each year by supplementing to optimal Vitamin D levels. Vitamin D works at many levels by helping the body to properly regulate blood pressure, blood glucose and insulin, as it helps prevent excess calcium in the blood which leads to coronary plaque.

It’s estimated that the cost savings of a nation with optimized Vitamin D blood levels would be $84 billion each year. That dollar figure doesn’t take into account the suffering and lost productivity of the millions of Americans who suffer from some form of heart disease. We could take that savings to the health care bank today, relieving pressure on a system which is at the brink of failure.

Vitamin D Slashes Cancer Deaths

Overwhelming evidence exists that the risk of 17 different types of cancer can be cut by as much as 77%. This could conservatively prevent the unnecessary demise of 350,000 people in the US each year. We have evolved with high levels of Vitamin D over the course of generations, and we know that it functions at the genetic level by supporting the development and replication of new cells. Vitamin D is required by every cell in our body and represents a powerful ally toward a healthy lifestyle. Vitamin D helps activate the immune system, permitting our body to detect and snuff out potential invaders, including single cancer cells which will multiply if left unchecked.

The federal government spends $1 billion each year to prevent or develop cures for many lethal diseases and yet Vitamin D is not on their radar. It’s estimated that mandatory supplementation to optimal Vitamin D levels would save the US nearly $400 billion annually, which would effectively put an end to concerns over skyrocketing health care costs. With the countless studies confirming that Vitamin D can have a major impact in reducing the risk of disease, it’s clear we must make the decision to protect ourselves and provide for our own health care reform.

Your New Weight Loss Lifestyle

(Article first published as Weight Loss is Just a Lifestyle Change Away on Technorati.)

Americans continue to struggle with weight loss, and yet the number of people who indicate they are actively trying to lose weight has steadily decreased. As a nation, we have become less concerned about the impact overweight and obesity will have on our quality and length of life, as well as the burden being placed on an already broken health care system.

The solution is well within our reach, and like every significant achievement, healthy weight loss requires time, planning and perseverance. The most important part of losing weight is to keep in mind that it’s not a diet, but a new lifestyle which must be followed every day. Virtually every diet is destined to fail when viewed as a temporary plan. Only a sustainable dietary modification program with proper exercise will result in permanent weight loss.

Keep an Electronic Food Journal

The best way to develop a weight loss plan is to keep an accurate food journal and record everything eaten in a day. Be honest with your quantities and weigh foods where appropriate. Using one of the many free online food calculators, input the journal results to receive the total calories consumed for each day. Most people are surprised to see the total number of calories, especially when eating out or frequenting fast food restaurants.

After a few days, begin to look at the types of food you eat regularly, especially the high sugar items and refined carbohydrates. While it may be true that each calorie has the same impact on weight regardless of the type, studies demonstrate that many people are metabolically sensitive to calories from high fructose corn syrup and highly processed wheat and corn based foods. From an evolutionary perspective, these are new food groups which create havoc in our body, as it leads to abnormal fat storage and weight gain.

Eat a Well Balanced Diet to Lose Weight

Many fad diets eliminate one or more of the major food groups, resulting in an unsustainable lifestyle and possibly even damaging your health. The only diet which can work is balanced and consists of reduced quantities of lean proteins, nuts, seeds, healthy monounsaturated fats and unlimited raw green vegetables. The key is to eat healthy quantities of green leafy vegetables such as spinach and spring mix so you become full. Resist the natural urge to eat processed and refined foods which are laden with calories and have been stripped of nutrients.

It’s important to slowly eliminate the most calorie dense food choices such as sweets, breads, fried foods, snacks and soft drinks. Most people can easily eliminate 500 calories per day simply by making a low calorie substitution. This is a good starting goal, as 3,500 calories dropped per week will result in 1 pound lost. Most women will want to target approximately 1,200 total calories per day, while men will need around 1,500 calories. Never go below 1,000 calories per day, as the body has certain energy requirements for normal metabolic function which may be jeopardized.

Compliment Diet with Exercise

No weight loss lifestyle plan would be complete without exercise. Physical activity is a great way to achieve an extended calorie burn, but more important are the health benefits from improved blood lipids and blood sugar control as well as lowered blood pressure. Exercise helps tone the different muscle groups in the body and modifies insulin resistance that can alter how fat is stored and burned. This has a direct effect on weight loss and will also lead to overall improved health as you age. A high intensity workout is not necessary, as just 20 minutes of moderate exercise on most days is enough to reap the rewards and fuel weight loss.

Americans continue to gain pounds at an alarming rate, and appear to have become complacent with their efforts to lose weight. Dedication is required to reach a proper weight, and can only be achieved by committing to a new lifestyle of healthy eating and physical activity. It’s difficult to make the changes necessary to reverse a lifetime of eating processed junk food, but the reward is a natural and healthy weight loss which can be maintained for life.

Health Benefits of Exercise: Reducing Disease Risk

Exercise is necessary to remain healthy, as it ties together a lifestyle of proper diet, stress management and social interaction. Our need for regular exercise is encoded into our genes, as our earliest ancestors required short bursts of energy to hunt for food or evade predators.

At the most basic level, our metabolic function and ability to fight off disease is dependent on the food we eat and the amount and type of exercise we provide for our well being. Exercise provides the added benefits of improving mood, boosting energy levels and providing for better sleep. Regular exercise is part of the formula necessary to remain healthy.

Exercise Regularly To Improve Cholesterol and Triglycerides

Guidelines from the Centers for Disease Control and Prevention demonstrate that regular exercise reduces the risk of developing major illnesses such as heart disease, diabetes and certain cancers. Exercise has a powerful effect on cholesterol and triglyceride levels in the blood, and is viewed as a significant means to lower the risk associated with elevated levels. 150 minutes of moderate exercise per week can reduce triglyceride levels by as much as 40%.

Research is also showing that in addition to traditional aerobic exercise, strength training can have a major impact on cholesterol levels. Short burst resistance training which quickly raises the heart rate and works the major muscle groups can lower total cholesterol and raise the important healthy HDL cholesterol level. Since HDL removes excess cholesterol from the blood, heart disease risk is effectively lowered. Further, this type of exercise helps to regulate blood sugar by helping the body efficiently process glucose into the cells and muscles to be used for energy, thus helping to prevent diabetes.

Exercise is Good for the Heart

Regular physical activity which lasts for at least 30 minutes should be on your schedule for most days of the week. People who follow this lifestyle have reduced blood pressure and a healthier weight. Combined with the blood lipid lowering effects, exercise is essential to heart health.  Heart disease is the leading cause of death in the US, and a regular fitness program can be the key to reversing that statistic.

Exercise strengthens the heart muscle and allows the veins and arteries to regain a natural elasticity, resulting in lowered blood pressure. Since the heart does not have to beat as hard or as frequently, the small cracks which begin to form on the inner lining of the arteries from excessive pressure can begin to heal. Combine regular physical activity with a healthy diet of leafy green vegetables, seeds, nuts, lean proteins and monounsaturated fats, and the result will be a reversal in coronary plaque and heart attack risk.

Exercise is Good for the Brain

The brain also benefits from a solid exercise program, as the neuronal connections are strengthened through physical activity. Concentration, attention and mood are enhanced with exercise and reaction times are snappier in those people with the highest performance levels. Studies show that new brain cells are developed at a higher rate allowing for improved learning and comprehension with exercise. Additionally, blood flow and oxygen to the brain is improved, resulting in improved memory and lowered risk of stroke.

Regular exercise provides many benefits to our health. The risk of chronic illness from heart disease, diabetes, stroke and cancer is reduced, along with a lowered incidence of depression and improved mood. A good fitness regime can be started at any point, and should always be combined with a healthy diet for maximum benefit. The end result will be a happier and healthier disease-free life.

Vitamin D Facts For Life

Vitamin D is regularly in the medical news headlines being credited as a treatment and preventive measure for diseases ranging from the common cold to heart disease, diabetes, cancer, stroke and Alzheimer's.  Now we can add improved stamina and physical performance as we age.  

By promoting muscle strength, bone growth and repair, Vitamin D has demonstrated the ability to delay age-related illnesses and improve the quality of life in aging adults.  Vitamin D supports the healthy function of our cells at the genetic level and it's essential that we maintain proper blood levels to ensure continued health and longevity.

Vitamin D Linked With Improved Physical Performance

As we age many of our body's natural defense systems we have taken for granted all our life begin to weaken, leading to reduced physical performance and poor quality of life.  It's estimated that as high as 90% of the senior population is deficient in Vitamin D, and those with the lowest blood levels are directly associated with the most loss of mobility and physical performance using tests of walking, balance, endurance and strength.

Conversely, those individuals with the highest blood levels of Vitamin D retained a much higher degree of physical mobility and muscle function, and suffered a reduced incidence from other significant health concerns.  Even higher levels of Vitamin D, achieved only through targeted supplementation and blood testing will result in better outcomes for an aging population.

Vitamin D Prevents and Treats Heart Disease

Heart disease or atherosclerosis is the leading cause of death in the US.  The risk of sudden death from a heart attack can by reduced by as much as a third by ensuring the highest level of Vitamin D through blood testing.  Every cell in our body carries a Vitamin D receptor which is required to perform genetic replication.  Insufficient levels in the blood means that all the cells are not being saturated with the vitamin and heart disease incidence increases dramatically.

Research shows that those people with the lowest levels of Vitamin D are 45% more likely to develop heart disease and 77% more likely to die from any cause.   These studies suggest that Vitamin D may provide these significant health benefits due to its ability to reduce blood pressure, regulate blood sugar and control inflammation, all factors which contribute to heart disease.

Vitamin D Enhances Immune Function

People who supplement with Vitamin D know that they rarely suffer from the common cold or influenza when everyone around them is coughing and sneezing.  Researchers have shown how Vitamin D activates our primary immune system component known as the T cell.  The T cell has a Vitamin D receptor which allows it stretch out like an antenna, engulfing the microbial invader and keeping us from becoming ill.

A supercharged immune response is important in the defense against cancer.  Everyday cancer cells develop in our body and are normally picked up by an alert immune system.  As we age and Vitamin D levels drop, cancer cells escape detection, eventually developing into a tumor.  By increasing blood levels of Vitamin D, our T cells are placed on high alert which has been shown to reduce the incidence of 17 different cancers by as much as 77%.

With mounting evidence about the health benefits of Vitamin D, there is still much confusion about how much is needed to maintain proper levels in the blood.  Due to variations in body weight, sun exposure, dietary intake and genetic factors, every person will need to supplement independently based on the result of a simple blood test.  Most normal weight adults should begin by supplementing with 5000 IU of Vitamin D per day for the first 90 days, and then have a 25OH(D) blood test to check levels.  Experts believe that the optimal target range is 50 - 70 ng/ml.  Adjust Vitamin D supplementation in 1000 IU increments to increase or decrease blood levels by 10 ng/ml.

Vitamin D has been shown to prevent and treat a wide range of diseases, and targeted supplementation is essential for every adult to prevent illness and extend a healthy life. 

Cut Heart Disease Risk in Half by Slashing Refined Carbohydrates

Heart disease is the leading cause of death in the US, killing nearly 650,000 people.  Studies indicate that heart disease risk is doubled by eating a diet which includes a high percent of calories from refined and processed carbohydrates.  

The American Journal of Clinical Nutrition reports that the typical American diet results in increasing blood sugar, insulin and triglyceride levels and ultimately culminates with a group of diseases known as metabolic syndrome.  The prolonged effect a high carbohydrate diet contributes to stiffening of the arteries, higher blood pressure and reduced blood flow to the heart.  Dietary modification is the answer to reducing this life threatening risk. 

Excessive Blood Sugar Produced by Refined Carbohydrates

From an evolutionary perspective, our body is not genetically enabled to process the massive calories we eat in the form of breads, sweets, rice and starchy foods.  Our metabolism has evolved to be highly efficient in breaking down our food into glucose for use as energy.  The refined carbohydrates we consume begin to break down into sugar in the mouth and produce a surge into the bloodstream every time we eat.

In an effort to ensure our survival, the excess sugar is converted into triglycerides so it can be stored as fat, causing weight gain and leading to heart disease.  Even more devastating, the excess sugar and fats in the blood are abrasive to the inner lining of the arteries and along with higher blood pressure, cause micro cracks to form.  These cracks are then efficiently plugged with available minerals and oxidized cholesterol in an effort to avert bleeding, and a foamy plaque is formed which is the beginning of Coronary Artery Disease, the most prevalent form of heart disease. 

Processed Carbohydrates Lead to Fatty Liver

The body converts excess sugar from processed carbohydrates to triglycerides and fat for storage in the liver.  Eventually the liver is unable to keep up efficiently processing the high carbohydrate load, and begins to store fat itself.  The liver is not designed to store significant amounts of fat, and liver function begins to decline.

When this happens, the breakdown of fat becomes inefficient and excess quantities in the form of triglycerides remain in the blood where they wreak havoc on our arteries, vessels and capillaries.  High blood pressure and even obesity are the end result, all leading to a doubled risk of developing heart disease from refined carbohydrate consumption. 

Healthy Diet Reduces Heart Disease Risk

A culinary lifestyle based on eating dark green leafy vegetables, nuts, seeds, lean proteins and non-processed fats has been shown to reduce the risks associated with a highly refined carbohydrate diet.  Blood sugar and insulin spikes are kept in check and excess triglycerides are not formed as a result of carbohydrate excess.

The body has an amazing capacity to heal itself, and helping the process through dietary modification will eliminate the need for a lifetime of prescription medications which will only cure the symptoms of heart disease.  Studies have shown that it is possible to reverse arterial plaque and progressing heart disease through a healthy diet, and the results can be measured using a Coronary Calcium Scan.  Start by slowly replacing processed carbohydrates with healthy low carbohydrate alternatives, and be persistent for at least two weeks.  Most people find that it becomes much easier to adopt a new dietary lifestyle after the initial adjustment period.

Heart disease risk can be eradicated by eliminating the primary cause of this killer disease.  Refined carbohydrates have been identified as the key cause of a cascade of metabolic changes in the body which result in illness and eventually death.  Everyone knows that eating our greens is a healthy choice, but most people are unable to eliminate the addiction created by a lifetime of eating wheat and corn based food items, even though we know that reducing processed carbohydrates can cut our risk of heart disease in half.  Making the change today will lead to an extended and healthier future.