Life in Your Years Blog: Health, Finance, & More

Now that Thanksgiving is over, most of us are thinking of the upcoming Christmas holiday (especially we teachers that get 16 days off!). However, this time of the year is generally bad for your health. Well, perhaps I should say that the choices we often make during these days are bad for our health, which, when coupled with certain naturally occurring conditions (like winter), make matters worse. There are a few things I think we should all keep in mind as the season of holiday parties and treats approaches.

First, let me start with a little philosophy. As a Catholic, I believe that life consists of both feasting and fasting. Christmas (which, as a Church holiday, begins on December 25th) is a time of feasting. Advent, which runs roughly four weeks before Christmas, is generally a time of restraint and simplicity, and in some traditions, fasting. So keep in mind as I share some of these ideas, that I most certainly believe in both fasting and feasting properly!

- The first pitfall to watch out for is gainig too much weight around the holidays. The average person gains 7 to 10 pounds between Thanksgiving and Christmas. This is really quite a lot of weight to pack on in such a short time, and stresses the body physically and mentally. We have compiled ways to lose and maintain weight that are applicable any time of the year, including the holidays.

- The second pitfall is holiday-related stress. Money, travel, family visits, etc, all create stress, and this is in addition to the daily stresses we encounter. Studies show one solution to stress is to simply smile. Using the facial muscles necessary for smiling tells the brain that it is happy. You may look crazy randomly smiling, but you’ll be happier.

- The third pitfall is winter depression. Winter is a rough time for a lot of people. Add holiday stress, and holiday eating to this, and many people are less than joyful around Christmas. One way to beat the winter blues is to get some sunlight. As simple as it sounds, it is true: sunlight triggers the brain to produce serotonin. Unlike Vitamin D, whose production requires sunlight to hit the skin during a limited range of months, simply looking in the direction of the sun with one’s eyes closed triggers serotonin production. This can even be done from the inside. In the winter, I make it a point to go to the window and soak in some sun during planning periods.

Swanson Vitamins is currently running a buy one-get one deal on Vitamin D 2000 IU. Right now, the price is $6.39 for 500 capsules. That is right, for 500 capsules! I thought the normal deal, $6.39 for 250 capsules, was pretty good itself, but this is just amazing. 

I don’t know how long this deal will last, but I can tell you that I ordered 3 of them (for a total of 1500 capsules) yesterday. I should note that Swanson tends to be conservative on their estimates of expiration. From my observations, they seem to say their products expire 2 years from the date of manufacture. This seems too conservative to me.  Based on the expiration dates of other reputable companies, I have concluded you can effectively add 1.5 years (18 months) to Swanson’s expiration dates without worry of major potency loss. This means that taking full advantage of this sale (i.e. buying 1500 capsules) will safely last you for awhile!

PS – We have only updated this blog sporadically as of late. We hope to start posting regularly again, but alas, life happens!

It’s that time of year: cold and flu season are fast approaching. And, with the quick and early drop in temperatures  (global what?), the season promises to be longer and nastier. There is no “cure” for the cold and flu. Even though drugs and other substances may help, your body must fight off the viruses through the immune system. This is why it’s vital to boost your immune system especially this time of year. Here are a few ways to accomplish that:

1.  Sleep- Getting enough sleep (7-9 hours for adults) is crucial to keep your immune system at top performance. How many Americans get enough sleep? My guess is not enough

2.  Exercise- Exercise can boost your immune system in important ways. However, you can’t over-exercise or your immune system takes a hit. Workouts that go too long cause stress on the body and immune system.

3.  Eat well- Low sugar, whole grain foods, limited meat, lots of fruit and vegetables, and other healthy choices boost a person’s overall health and immune power.

4.  Stress- Keeping the body in a constant fight or flight response wreaks havoc with the immune system. This is true even for low level daily stress, so you should avoid it if possible or deal with it through relaxation techniques, fun activities, friends, etc. A good, basic technique is an easy one to remember. In a high stress environment think of: STAR (Smile, Take a Deep Breath And Relax). This can really make a big difference.

I don’t specifically recommend supplements because that is a personal decision to be made with a doctor, but I use them and believe they have an important place in fighting colds and the flu. So, the following represents my personal experience and is not medical advice. I start with Vitamin C. I typically also take Oregano Oil, Olive Leaf, N-Acetyl Cysteine, and Bromelain. The first two may have anti-viral properties and the last two could help with congestion. I also fry up green beans or spinach in a lot of garlic. It’s bad for the breath, but probably beneficial in getting rid of foreign invaders in the body.

Image by Jonathan Bennett. To order prints or download high resolution images, click here.

Another study shows that Vitamin D plays a very important role in preventing pregnancy complications. This is in addition to other studies that demonstrate the importance of getting enough of the sunshine vitamin while pregnant.

This new study, carried out by Dr. Bruce Hollis and Dr. Carol Wagner of the Medical University of South Carolina, gave 600  women of various races, 4000 IU of Vitamin D per day, and followed them throughout their pregnancies and beyond (for 2.5 years). The control group received 400 IU per day, the official recommended amount of Vitamin D.

In the group receiving 4000 IU of Vitamin D, there were half the premature births as the c0ntrol group. Fewer babies who were “small for date” were born in the 4000 IU group. The treatment group also had 25% fewer infections. The “core morbidities” of pregnancy were reduced by 30%; these include diabetes, preeclampsia, and high blood pressure. Additionally, babies getting extra Vitamin D also suffered from fewer colds and less eczema after birth. In other words, consuming 4000 IU of Vitamin D per day, 10 times the RDA, was associated with better health of mother and child. And, during the course of the study, there were no adverse effects reported from taking that much Vitamin D.

Sadly, many Americans have now lost the ability to make Vitamin D because we are in the autumn, and the sun’s rays are not strong enough to cause our skins to produce Vitamin D. This means many mothers (and babies) will be at risk of preventable pregnancy complications, unless they take Vitamin D supplements.

Hyperthermia is the process of heating the body, or tumor temperature, or both, in order to kill cancer cells. Because of the complexity of tumors and cancer cells, they can’t cool off as quickly as normal cells, so heat has a more devastating effect on their survival. I have read in the past that fevers have been shown to kill cancer cells, and cancer rates have decreased in times and areas when people have been ill because of infectious disease.  Now, scientists have developed technology which allows heat to be targeted to a tumor, and spare regular cells the intense heat.

However, Ralph Moss points out that while America innovates, it is slow to implement. Other countries, like Germany and China, are already offering hyperthermia treatment for cancer at a variety of clinics, while the U.S. only offers the therapy at a few major centers. Of course, one can create a fever artificially in a variety of ways (including sitting in a hot bath for a long time, or even getting the flu), but neither are particularly safe without supervision.

Image by Jonathan, enhanced by yours truly

Despite what you may be thinking, this is not a Vitamin D blog, although I do just happen to read a lot of news about Vitamin D, and this is the case because Vitamin D is making the news a lot lately. A new study, which I saw little trace of in the mainstream media, suggests Vitamin D is a potent cancer preventative agent, and extends the life of cancer patients.

The study measured 25-Hydroxyvitamin D (Calcidiol) levels in 512 women (around age 50) over the course of 12 years, who had been diagnosed with breast cancer in the early stages. They divided women into three types of Vitamin D blood levels, “deficient” (< 50 nmol/L), “insufficient” (50 to 72 nmol/L), and “sufficient” (> 72 nmol/L). What they found after 12 years was that those women who were “deficient” had higher risk of both cancer recurrence and of death. What percentage of higher risk of cancer recurrence did those deficient in Vitamin D have? Take a guess.

Was it 10%? No

Was it 20% No

30%? No

50% Keep going

75%? Nope

85%? Still higher

94%. Yes, those who were deficient in Vitamin D had a 94% increased risk of breast cancer than those who had sufficient levels of the Vitamin.

And what was the difference in death risk? Those with deficient levels of Vitamin D had a 73% increased risk of death from breast cancer than those with high levels of Vitamin D.

The researchers admit that to get blood levels this high requires supplementation at around 4000 IU/day, depending of course, on sun exposure and other factors such as body size. Considering the RDA is only 400 IU, and the “upper daily limit” is 2000 IU, this seems quite high. The reality is that the RDA and upper daily limit are ridiculously low. 400 IU is enough Vitamin D to prevent the most obvious deficiency disease: rickets. However, we need much more Vitamin D than this to prevent other problems, and our bodies make more than 2000 IU after being in the sun for 10-15 minutes. These realities make the current RDA look ridiculously low.

If a study like this came out regarding a drug, you can be it would be hailed the miracle drug of the decade. Instead, it is just lowly Vitamin D that is working these wonders. Heck, it is available for free most of the year just by going outside…perhaps an impressive irony given the amount of money spent each year researching cancer treatments and paying for them.

Vitamin D and its relationship to influenza is much-discussed recently, and is a connection I find interesting. Lately, the Vitamin D Council, led by Dr. John Cannell, has been trying to determine if there is a connection between H1N1 and Vitamin D. Just because it appears that a connection exists between seasonal flu and Vitamin D does not mean Vitamin D prevents the pandemic flu.

Recently, Cannell sent out two emails that explain the experiences that two doctors have had with Vitamin D and H1N1. Both emails, summarized here, suggest that Vitamin D helps prevent the current strain of H1N1. Of course, these case studies are not conclusive and definitive, but they are interesting early research that should be investigated further (also, since Vitamin D is cheap, and many of us are deficient, upping our Vitamin D levels is a good idea even if it doesn’t prevent pandemic influenza.

The first case involves nursing home patients receiving regular Vitamin D supplementation. 103 of the 800 staff members working at the home contracted H1N1, while only 2 of 275 residents did. Even excluding 43 staff members whose diagnosis may be suspect, the difference between the flu rates among staff and residents is statistically significant, i.e., it is very likely this was not due to chance. Less than 1% of residents became sick, while 7.5% of the staff did, which was a tenfold increase in infections among the group not definitively taking Vitamin D.

The second case comes from a doctor in Wisconsin. This doctor regularly monitors Vitamin D levels in her patients, and makes sure their levels are high. She has seen no cases of flu yet, whereas her colleague, who does not monitor Vitamin D, is seeing 1-10 cases of flu-like illness a week. Anecdotal? yes. However, it does provide food-for-thought.

I know I talk about Vitamin D a lot. There is a reason. Humans are supposed to get regular sun exposure, period. It is, and has been, the common experience of mankind since our inception. Could it be that many of our diseases are the result of living in a way that defies our very nature, i.e. are we inside too much? Vitamin D is not a miracle drug, no more than oxygen would be a miracle drug in a world in which most people denied themselves optimal levels of it. Sun exposure is a basic part of living optimally as a human, so it is no puzzle as to why modern Westerners are so depressed and sick.

Fortunately, even in times when the sun is weak (the late fall, winter, and early spring), Vitamin D is cheap and readily available. Right now, for example, Swanson Vitamins is running a sale, in which 500 capsules of 1000 IU/cap Vitamin are only $5.79. That is a 100 day supply of the amount Cannell recommends taking,  5000 IU/day (in conjunction with a Vitamin D blood test). Considering many drugs cost this much per pill, Vitamin D is cheap.

Image taken  by me

Fall is a good time for many of us, since we associate the season with holidays (such as Halloween, Thanksgiving, and Advent), chilly nights at football games, campfires, and good food. However, for others, the beginning of fall signals the coming winter, and with it, the winter blues, given the name “Seasonal Affective Disorder,” appropriately abbreviated SAD.

There are ways to fight back. I have suffered from mild SAD in the past, and I am more likely to get “down” in the winter. Since I have become very active in the summers, I have generally dreaded winters. However, last winter was a notable exception, and it was a long, cold, winter to boot, so I was doing something right. One of the things I was doing was getting sunshine whenever possible. Every morning at school, I would go to window of my room, and just “take in” the strong sunlight for a few minutes.  I also made sure I got outside if possible. Usually we get some freak warm days in the winter months, and you can bet I am outside, and the windows of the house are open to air it out (again, if it’s possible). Using this strategy (among others, which I’ll share in the future), I avoided any trace of the “winter blues.”

Science backs me up on this. I came across a study that connected serotonin levels in the brain to sunlight. Sunlight raises serotonin levels, while lack of it lowers serotonin levels. This could explain why a) people get more down in the winter, and b) why people who spend a lot of time indoors, even in the summer, often suffer from depression.

It’s not winter yet; heck, it’s not even autumn, but now is a good time to start thinking about strategies to deal with the coming winter blues and blahs.

I have been intrigued by research about the relationship between Vitamin D and influenza, so I often wondered how this relationship could stand the scientific scrutiny of events associated with the 1918 flu pandemic, where individuals with presumably the highest Vitamin D levels (young people) died readily, while those who likely had low levels (African-Americans) lived. Dr. Cannell of the Vitamin D Council recently addressed this issue in the newest Council newsletter.

Cannell argues that the reason so many with low Vitamin D levels survived the worst outbreak of the 1918 flu is that they became relatively immune because many were infected earlier by a weaker, less deadly, strain. In other words, their low Vitamin D levels (hence, a lower resistance to the flu) was beneficial because they got sick from the milder, earlier, form of the 1918 flu. Interesting.

Cannell also examines the relationship of current H1N1 deaths to Vitamin D, and concludes that the majority of children who have died so far are likely Vitamin Deficient. He argues that since 2/3 of those who died had neuro-developmental conditions like epilepsy or mental retardation, they most likely spent little time in the sun, and when they did, were probably covered with sunblock. Many also probably took medications that caused a deficiency of Vitamin D. Cannell also observes that in Boston and Chicago, research shows that African-Americans have been hospitalized more for H1N1 than other races. Again, he takes this as evidence of a Vitamin D connection to the current Swine flu (because darker skinned individuals require more sun exposure to make Vitamin D, which is not a problem for those living close to the equator, but darker skinned individuals in most parts of North America are often deficient).

This is all intriguing. I can say that since I have taken higher doses of Vitamin D in the winter (anywhere from 1000-3000 IU/day), I haven’t gotten the flu. Last year I didn’t get the flu shot either. This, of course, proves nothig in a strict scientific sense, since I am but one case, and since my healthy lifestyle offers protection against the flu as well, but since I am convinced Vitamin D is beneficial in other areas of my life, I will continue to take it, hoping it also helps my body defend against a possible H1N1 innfection.

According to The UltraMind Solution by Mark Hyman, M.D., a study published in 2002 in the British Journal of Psychiatry, prison inmates who supplemented with adequate amounts of vitamins, minerals, and Omega-3 fats, experienced a 35% reduction in felony-related violent crime while in prison.

So, I guess the lesson is if you know someone who is getting ready to be violent, take them to a seafood buffet!

The newest newsletter of the Vitamin D Council addresses the issue of Vitamin D and Schizophrenia is depth, and it appears that since Schizophrenia is a disease that takes a long time to develop (sometimes 25 years), prenatal maternal environmental factors play an important role in the development of Schizophrenia.

Researchers at Harvard (Kinney, Huang, et. al.) released a paper looking at the role of environmental factors in Schizophrenia. They looked at three environmental factors that may trigger Schizophrenia

- Poor prenatal care

- Low Omega-3 fat consumption (i.e. not enough fatty acids from fish)

- Prenatal exposure to infections, esp. influenza

Here are the key points that Dr. Cannell of the Vitamin D Council points out, which show that maternal Vitamin D deficiency may cause Schizophrenia later in life:

First, the highest prevalence of Schizophrenia is in Canada, near the Arctic circle, while the lowest prevalence is near the Equator. While not proving that Vitamin D deficiency causes Schizophrenia, it certainly starts the investigation!

Second, in the analysis, prenatal care did not have an effect on the prevalence of Schizophrenia around the equator; in other words, if your mother and you had bad prenatal care, you still didn’t get Schizophrenia later in life, if you lived around the equator. However, in extreme latitudes, individuals whose mothers received poor prenatal care were more likely to have Schizophrenia.

Third, at the equator, fish consumption did not affect Schizophrenia prevalence, but it did affect prevalence for the subjects studied farther away from Equator. Basically, the connection from this is that it wasn’t the Omega-3 fats from fish that made the difference, but the Vitamin D in the fish (although Omega-3 fats are certainly necessary).

Fourth, it is known that dark-skinned individuals have higher rates of Schizophrenia. However, this only holds true in dark-skinned individuals in latitudes far from the equator, and not near the equator (where even people of very dark skin make plenty of Vitamin D).

All of these factors suggest that maternal exposure to sunlight (or Vitamin D consumption) is, according to Cannell, not just a cause of Schizophrenia, but the cause.

Food for thought.

It’s that exciting…er…dreaded time of year for many students, teachers, and parents: back to school time. Today, I am going to discuss some ways to maintain and lose weight once school starts. We also have a Weight Loss Tips and Ideas Page that contains more generally helpful weight loss ideas, most which would be effective in a back-to-school setting. You should consult a doctor before starting any weight loss plan.

When I was in high school, summer was pretty much the beginning of football season, but I did have a lot of control over my diet and activity level. Football got me into shape, and I ate pretty well at home, so the combination was good for weight loss and maintenance. My senior year, I ran a lot outside of football, so much, that I remember worrying that football would not keep me in shape nearly as well as my running would (maybe I should have joined the cross-country team!).  Either way, summer was full of good weather and possibilities, whereas once school started, I seemed to be locked into a tight and stressful schedule (more on this below).

In high school, I struggled to maintain my weight. I knew that it was a good idea to be in shape, especially if I wanted to get dates, but yet, gaining weight was so easy in high school. This was because a lot of my friends were naturally thin, with high metabolisms (not so anymore, by the way), and could eat whatever they wanted and not gain weight. I, on the other hand, had to struggle to keep the weight off. While I just mentioned that losing weight in the summer was pretty easy, once school started, I faced a lot of temptations that hurt my weight loss efforts:

- Bad lunches – the cafeteria offered little in the way of healthy choices, which made bad eating the order of the day. Packing lunches required time and effort I didn’t always have (see below).

- Stress – I got good grades in school, and enjoyed the social aspects of school as well. Nonetheless, when football was in season, school was pretty stressful for me. Basically I was busy from 7:30 AM-7:00 PM, which left a few hours in the evening to eat, catch up with family and friends, and squeeze in some alone time.  My natural response to stress was to eat more.

- Social Pressure – Like most high school kids, my social life usually involved food. Where would we go after practice? The local greasy spoon. Where would we go after games? The local pizza joint. What did we do for entertainment on the weekends? Sit around and play Super Nintendo. Obviously, I enjoyed all of these activities, but if they weren’t reigned in, the result for me was weight gain.

- Sitting Around All Day – Unfortunately, high school involves a lot of sitting, and even those among us without ADD sometimes struggle to focus when sitting still all day. We are asking kids who should be at their prime of physical activity to sit around all day.

The key to losing and maintaining weight, besides knowing *how* to lose weight is the effectively address hindrances to weight loss, i.e. situations and realities that may cause a mere lapse to turn into a relapse. So below are some ways to address the potential problems I have addressed, but obviously, each person will have different hindrances to weight loss, so be creative!

Bad lunches can be dealt with by packing a lunch. Yes, it takes time and effort, but the control you have over your lunches, both in taste and calories, is worth it. To make the job easier, I suggest planning your week’s meals before you get to the grocery story, and then buying enough food to last the entire week. This way, you aren’t scrambling each night to develop tomorrow’s meal.

Stress is rampant among all age groups. Fortunately, it is easy to deal with stress, if you are willing to try different techniques. This website has a bunch of stress relief ideas and techniques. Instead of immediately eating when you are stressed, try some of these ideas.

Social Pressure is difficult to deal with, because nobody wants to be known as the guy (or gal) who can’t ever just go out and “have fun.” First, I think it is important to realize that if being in shape means a lot to you, then you may have to sometimes not do what everybody else is doing. Fortunately, most restaurants offer healthier menu items, and if all your buddies have around is a bag of chips, then you can always limit yourself to a handful and say you just ate. Second, if you are generally doing well regarding your health plan, then allowing yourself to go off isn’t bad, and might even rev up your metabolism. People don’t get fat by going off their plan once a week; they gain weight because they go off all the time.

Sitting around for 8, 40-minute, periods is not a great way to burn calories, but there are ways to burn calories while sitting. Tapping your feet, clinching and releasing muscles, etc, all burn more calories than sitting alone. In fact, studies show that thin people tend to fidget more than fat people, so the extra little movements while sitting probably do make a difference in our daily calorie burning!

The mind is powerful, and it is apparently so powerful, that a woman who was hypnotized to believe she had gastric-bypass surgery actually is losing weight! In fact, the woman, just like those who have undergone gastric-bypass surgery, gets a sick feeling if she eats too much.

While I am not sure if I would want to undergo hypnosis to lose weight, I do believe the mind is powerful and capable of literally helping us create our own reality (have you ever noticed how it seems bad things always happen to those people who always expect it?).

I have written on the health benefits of coffee before, but it seems like research supporting the healthiness of coffee emerges so often, that it is hard to keep up.

I have mentioned before, many, many, times, how much I love coffee. That first cup in the morning, the second cup after lunch, and the third cup after dinner, all make my day more full and enjoyable. That a drink brightens my day so much is a testament to this amazing drink!

Now, if the taste and aroma weren’t enough, research shows that coffee may not only prevent Alzheimer’s, but actually reverse it! Yes, that is right, reverse it. The research was carried out on rats, but it looks promising nonetheless. Researchers gave rats (specially bred to develop Alzheimer’s like dementia) caffeine, the equivalent to 5 cups of coffee a day. They found some amazing things. First of all, the caffeine significantly reduced brain and blood levels of beta-amyloid, the substance many believe is responsible for Alzheimer’s disease. Second, giving young rats of this strain caffeine prevented dementia from developing in these animals, even though they were specifically bred to develop dementia. Third, and very exciting, once the older rats (who had, by this point, developed dementia) started receiving caffeine, they not only stopped losing their memory, but regained what they had lost, having normal memory as regular rats of the same age. In other words, consuming the human equivalent of drinking 5 cups of coffee a day not only prevented dementia, but reversed it.

Drink up.

Sometimes when it comes to exercise you just have to do it. Kind of like the Nike slogan. Why? Exercise is going to be very hard at first. Even new activities for those already in pretty good shape can be tough. Once again, you have to just do the activity and not overthink it. Granted, you should think about issues of safety and etiquette and use the proper equipment (e.g. don’t think you want to play tackle football at age 60 and run out in the middle of a high school game and line up at fullback).

However, you have to work through the mental issues that tell you that you can’t do it. Issues like: you’ll look like a newbie, you may be sore, you are not good at it. The answer to all three of these, for example, is: duh, but who cares? Even Michael Phelps was new at swimming at some point, even if it probably was when he was diapers. But, unless you train with professionals, no one at your pool will be anywhere near Michael Phelps in terms of ability. If you think an activity or sport looks great and will provide good exercise, then jump in and just do it, even if you may look a little foolish for awhile.