How Vitamin D Deficient Is The UK?

A recent survey in the UK showed that more than half of the adult population in the UK has insufficient levels of vitamin D. In the winter and spring about 1 in 6 people has a severe deficiency. It is estimated that about 9 in 10 adults of South Asian origin may be vitamin D-deficient. Most affected people either don’t have any symptoms, or have vague aches and pains, and are unaware of the problem.

Why Do Your Vitamin D Levels Matter?

In addition to the well-known osteoporosis connection, deficiency of this fat-soluble vitamin can be linked to a wide range of health problems, from cancer and cardiovascular disease to cognitive impairment and problems with auto-immunity such as multiple sclerosis and type 1 diabetes. Huge increased research interest in this field is constantly bringing to light new evidence which underscores the enormous importance of vitamin D to human health.

Sources of Vitamin D

What many people don’t realise is that very few foods naturally contain vitamin D. Fortified milk, egg yolks and oily fish are the best sources, but we can’t rely on food to provide with optimal amounts of vitamin D on a daily basis. In fact, the major source (80 – 100%) of vitamin D is actually sunshine. Ultraviolet B (UVB) sunlight rays convert cholesterol in the skin into vitamin D.

That’s right, although cholesterol is often a much maligned substance, our bodies literally could not survive without it! The sunlight has to fall directly on to bare skin (through a window is not enough). To add to the complexity of this issue, age, skin colour, geographic latitude, seasonal variations in sunlight availability and sunscreen use can impact on your body’s ability to produce all the vitamin D it needs. For example, darker skins need more sun to get the same amount of vitamin D as a fair-skinned person and because of geographic location, people in the United Kingdom cannot synthesise vitamin D from November to the end of March.

Why the Vitamin D Epidemic?

So why are we experiencing such epidemic proportions of vitamin D Deficiency? It’s because we are increasingly much less exposed to sunlight due to our indoor and sedentary lifestyles, and because of official advice to protect ourselves from skin cancer by covering up totally in the sun and slathering ourselves with sunscreen, which blocks UVB rays, and thus vitamin D synthesis.

What You Can Do

At least 2-3 exposures of sunlight per week between 10 AM and 3 PM are considered enough to achieve healthy vitamin D levels. Each episode should be 20-30 minutes to bare arms and face, legs, or back without sunscreen. This is not the same as sun tanning; the skin simply needs to be exposed to sunlight, but should not burn. Thus, the time of day, geographic latitude and seasonal variations in sunlight availability will determine the optimal length for direct, yet safe sun exposure.

Most experts now agree that supplementation is currently the safest and most effective method of achieving optimal vitamin D status. A blood test for vitamin D can be very useful; it can help establish your current vitamin D levels which can help you figure out how much vitamin D you need, or whether the sun exposure you get and/or the supplements you take are providing optimal levels.

If you’d like to know more about whether you might be vitamin D deficient or how you can optimise your vitamin D levels, please call us on 0845 0502 442 for an informal chat.

Wishing you the best of health

London Nutritionist Sylvia Hensher

Derived from ‘pepon’, the Greek word for ‘large melon’, pumpkins originated in Central America and have been around for many centuries. The Native Americans used them as both food and medicine, and no wonder, I think. Already looking at their bright colour is a dead giveaway that pumpkins are loaded with antioxidants and contain a range of nutritional benefits.

First on the healthy list is the antioxidant beta-carotene, found in high content in pumpkin meat and responsible for the bright orange colour. Beta-carotene is one of the plant carotenoids and an important precursor to the production of vitamin A in the body. Vitamin A, a fat soluble vitamin, is needed to promote a healthy body tissue, to ward off infections especially in the mucous membrane, and to aid in building of teeth and bones. If you lack vitamin A you could develop night blindness (not very beneficial if you’re actually planning to trick-or-treat). Together with the two other important antioxidants, lutein and zeaxanthin, beta carotene neutralizes free radicals that can attack our cell membranes and leave the cells vulnerable to damage especially in the lens of the eye. Research also indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer, and offers protection against heart disease.

Pumpkins are also rich in vitamins C, K and E, fibre, and lots of minerals including magnesium, iron and zinc. Iron, of course, is needed by red blood cells. Zinc, as you remember from last week’s column, plays an important role in hundreds of enzymatic reactions which support a healthy immune system and help maintain the sense of smell and taste (very important to enjoy all those treats). And fibre is important for your digestion promoting bowel health.

What about the seeds, you ask?

Pumpkin seeds are especially nutritious and worth latching on to. Loaded with healthful minerals such as magnesium, manganese, iron and zinc, as well as a great source of protein and high in monounsaturated healthy fats, pumpkin seeds are one of the most nutritious and flavourful seeds around. They have an anti-inflammatory effect, and may even help lower cholesterol and protect against prostate cancer and osteoporosis.

Now all you need is the fancy dress costume for cooking up your Halloween treats – of a smashin’ pumpkin! And make sure you share your favourite recipes with us.

Happy Halloween,

Lisa

P.S. To keep up to date with nutritional news, please follow us on facebook or twitter

Top this with the daily stressors of City life, public transport and an inadequate diet, and you’ll soon experience the discomfort of a ‘cold’. The great news is that much of what our bodies need to fight off infection can be found in foods, so muscle up your immune system and add some of these great immune boosting nutrients to your diet.

Vitamin C
Vitamin C tops the list of immune boosters. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C is available naturally in many fruits and vegetables such as broccoli, cabbage, kiwi fruits, mango, sweet peppers, asparagus, green vegetables and parsley. Eat your five portions a day and increase the production of infection-fighting, white blood cells and antibodies, as well as levels of interferon, the antibody that coats cell surfaces, which prevents the entry of viruses.

Vitamin E
This important antioxidant and immune booster doesn’t get as much press as vitamin C, but is important for a healthy immune system. Vitamin E stimulates the production of natural killer cells and enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. To get your daily Vitamin E dose eat foods such as sardines, sunflower and sesame seeds, oats, brown rice and dark green leafy vegetables.

Beta carotene
Beta carotene is another powerful antioxidant that mops up excess free radicals and increases the number of infection-fighting cells. The body converts beta carotene to Vitamin A, which itself has anti-cancer properties and immune-boosting functions. Foods high in beta carotene include watercress, apricot, papaya, pumpkin and pumpkin seeds, sweet potatoes, carrots and green leafy vegetables.

Zinc
Zinc is an essential element and critical to the work of more than three hundred enzymes in the body which assist in cell reproduction, maintain vision, wound healing and enhancing immune function (just to mention some). Zinc, like vitamin C, also possesses direct antiviral activity. The food highest in zinc are oysters but if you (like me) can’t stomach them, have some pumpkin seeds, fish, egg yolks, nuts (like almonds or cashews), turkey, lean red meat or spinach. (If you’re curious if you’re zinc deficient,get in touch with me and we can meet up for a quick, easy and free test.)

Garlic
OK, this might not be the best option if you have a big client pitch ahead of you, but think about this: garlic is nature’s antibiotic. Over 1,000 studies have shown that garlic’s immune-boosting properties are due to the sulphur compounds found in allicin, an antioxidant that’s released when fresh garlic is crushed.

Now here are two more factors for all those sleep deprived and sociable City workers who want to make sure their immune system doesn’t get depressed: sleep and alcohol.

Research shows that not enough sleep leads to more colds and flus, and excessive alcohol intake can harm the body’s immune system in two ways. First, it produces an overall nutritional deficiency, depriving the body of valuable immune-boosting nutrients. Second, alcohol, like sugar, consumed in excess can reduce the ability of white cells to kill germs.

Now you’ve got the tools, so stay healthier this winter.

Lisa

If you are a busy City worker looking for nutrition and health tips on a weekly basis, please follow my new column on here’s the city.

Research has shown that baobab deserves its superfruit status as it is:

-Rich in calcium (more than milk), magnesium and potassium

-A good source of vitamin C

-High in anti-oxidants (similar levels to goji berries)

With so much going for it, why not give it a try?  Baobab powder and fruit extract are versatile and can be easily added to smoothies, fresh juices or even muesli, for an added nutrient boost.  With its high anti-oxidant and vitamin C profile it’s a fantastic addition to help support immunity and protect against autumnal bugs.

If you’re suffering with poor immunity and want further advice on how to stay healthy through the winter then please give us a call for a free chat or book in for a nutrition consultation at one of our London clinics.

Julia

So how can we protect ourselves? Read on for our top immune boosting tips.

1. Get your five a day. Fruit and vegetables contain antioxidants such as vitamin C and beta-carotene. These nutrients are vital for helping us fight off infections. Simple ways to boost your fruit and veg intake are to add fruit to your morning cereal or to Greek yoghurt for a healthy dessert. Have a bowl of soup and a salad at lunchtime, and roast, stir-fry or steam a wide range of vegetables and serve with your evening meal, or add lots of vegetables to warming winter dishes such as casseroles.
2. Add onions and garlic to your cooking. Both have natural antiviral and antibiotic properties which make them great for warding off germs. If your social life allows, have onions and garlic raw whenever you can.
3. Eat curry. Turmeric and coriander, both key spices used in curries, contain antioxidants. Ginger and cinnamon are wonderful warming herbs and have traditionally been used to help relieve colds, plus cinnamon has the added benefit of containing anti-bacterial properties. But before you reach for the takeaway menu, have a go at making your own curry – many takeaway curries are full of saturated fat and salt. Also consider other spiced dishes such as Moroccan, Turkish and Lebanese food.
4. Reduce sugar and excess alcohol and caffeine as they deplete the body of nutrients and can depress the immune system.
5. Drink green tea. Although green tea contains some caffeine, drunk in moderation it may help boost immunity as it is high in a group of potent antioxidants called flavonoids.
6. Ditch white foods (e.g. white bread, pasta and rice), which have little nutritional value. Instead eat dense fibrous foods such as rye bread, brown rice and oats. These foods are packed full of nutrients including B vitamins and zinc which are vital for our immunity.

De-stress. Excess stress can lower our body’s immunity so take time out to relax and get away from it all. Curl up and read a good book, watch a funny film, or wrap up warm and get outside for a long calming walk in the countryside or by the coast.

Book in for a DIET MOT to see if you can make improvements in your diet and your health!

The most natural way of acquiring vitamin D is through the sun and your body will self regulate the amount you need, however this is not a luxury if you live in the northern hemisphere.

A study published in June 2008 concluded that 50-60% of people could be vitamin D deficient. The contributing factors for this could be urbanisation, pollution, lack of sun exposure and less outdoor activity.

Why do we need Vitamin D?

The evidence is overwhelming and vitamin D plays a vital role in breast and other cancer prevention.  Low levels of vitamin D have been correlated with heart disease and heart attacks and it boosts the immune system. Receptors that respond to vitamin D have been found in almost every human cell ranging from brain to bones and researchers are finding health benefits of vitamin D in every area they look.

How do you increase your levels of vitamin D without the risk of solar radiation?

Supplementation is a safe way of increasing your levels, and the type of supplement you have to look out for is Vitamin D3.  Cholecalciferol is the natural occurring vitamin D and is made in large quantities when sunlight hits the bare skin.

The amount you need to take really depends from person to person and this can be determined by a 25 hydroxy vitamin D blood test. If your blood levels are low, use supplementation for six weeks and then retest.

The optimal levels of 25(OH)D is between 50 and 70 ng/ml, summer and winter.

Vitamin D from cod liver oils is not a good source because some cod live oils contain toxic amounts of vitamin A which antagonizes vitamin D.  

People who have regular sun exposure all year round don’t have to supplement. For children under the age of two it is recommended to take 1,000 IU per day, over the age of two, 2,000 IU per day. Healthy adolescents and adults between 80 pounds and 130 pounds should start with 3,000 IU per day and those over 130 pounds (35kg) but less than 170 pounds (75kg) should take 4,000 IU per day.

With the lack of sun exposure for months on end and the distant memory of your last holiday in Cape Cod it might be a good idea to have your vitamin D status checked out. Make an appointment today with one of our qualified practitioners in order to have the test done and suitable recommendations can be made tailored to your needs.

Stress causes the adrenal glands to secrete the ‘fight or flight’ hormones – adrenaline, noradrenalin and cortisol. In the days when we were hunter-gathers the fight or flight reaction was vital for enabling us to flee dangerous situations whilst out hunting.

Our modern stresses are obviously very different! Fast paced lives mean that many people are now under long-term stress, which can cause the adrenals to become fatigued.  When this happens, sleep, mood, concentration and appetite are often disrupted. Long-term stress can make us more vulnerable to illness and can contribute to many health problems such as irritable bowel syndrome, psoriasis and repeated colds and infections.

Some simple dietary and lifestyle changes can help counteract the effects of stress and help you stay healthier.

Eat little and often (never skip meals), avoid refined carbohydrates such as white bread, pasta and cakes, avoid or reduce stimulants (alcohol and caffeine), and eat a little protein at each meal/snack. Dips in blood sugar trigger the adrenal glands to release adrenaline putting more pressure on your adrenal function.

Chew your food well and aim to eat in a relaxed environment. This will help your body to digest and absorb nutrients efficiently.

Sleep is vital for rest and repair.  Aim to get eight hours a night. Go to bed early and get up at the same time each day as this helps to set your body clock.  Allow yourself to wind down before going to bed – have a warm bath and read a good book or practice deep breathing.

And finally – don’t take yourself and life too seriously.  Just smiling can reduce your stress levels.

If you’d like to find out more on how stress is affecting your body, book in for a nutrition consultation and get some more personalised support.

Few realise that stress also has a physiological impact on the body.  One client recently came to see me complaining of constipation and bloating, difficulties falling asleep, and constant colds and coughs.  She was a busy working mum, and was getting frustrated with her variety of seemingly unrelated health problems.

To me, the most obvious common denominator for all the symptoms was stress.

In the case of my client, I suspected that her digestive problems and susceptibility to colds were a result of constant low grade stress down regulating these functions.  To make sure that we were on the right path, I asked her to do a test measuring levels of certain hormones that get produced in response to stress.

Not surprisingly, the results came back showing that she had elevated levels of stress hormones.  One of the hormones, cortisol, also controls our daily awake and sleep cycle, and raised levels can results in insomnia as in the case of my client.

To tackle her symptoms, I gave her some herbal supplements designed specifically to regulate stress hormone production, and some digestive enzymes to reduce bloating and ease constipation.  We also discussed potential ways of incorporating relaxation time into her week.  She was keen to try yoga, and also decided to dedicate an hour or two a week for herself reading a good book or taking a bath while her husband was looking after the children.

Over the coming weeks she noticed that her digestive problems started to ease off, and she was finding it easier to fall asleep.  Once her nutrition status started to recover as a result of the improved digestion, her immune system also perked up and was better able to fight off colds.

Do you think stress could be contributing to your symptoms?  Get in touch and let’s see if you could be feeling better.

Though not so heavily in the headlines Swine Flu prevention measures should remain in our consciousness, particularly as all our children are about to be back in the classroom coughing and sneezing all over each other!

Here is the advice from the World Health Organisation:

Hygiene Recommendations

In areas with confirmed human cases of novel influenza A (H1N1) virus infection, the risk for infection can be reduced through a combination of actions. No single action will provide complete protection, but an approach combining the following steps can help decrease the likelihood of transmission. These recommended actions are:

• Wash hands frequently with soap and water or use alcohol-based hand cleaner when soap and water are not available.
• Cover your mouth and nose with a tissue when coughing or sneezing.
• Avoid touching your eyes, nose and mouth
• People who are sick with an influenza-like illness (ILI) (fever plus at least cough or sore throat and possibly other symptoms like runny nose, body aches, headaches, chills, fatigue, vomiting and diarrhoea) should stay home and minimise contact with others, including avoiding travel, for 7 days after their symptoms begin or until they have been symptom-free for 24 hours, whichever is longer.
• Avoid close contact (i.e. being within about 6 feet) with persons with ILI.

Do contact one of the team at The Nutrition Coach for diet advice about achieving optimum immune health for you and your family.

Contact us to make an appointment for a consultation at one of our London nutrition clinics.

Hilary

Welcome to The Nutrition Coach Blog; your resource for news and opinion on matters related to health, nutrition and vitality.

Find out more about the team at The Nutrition Coach:

Kate Cook
Kim Porter
Sanna Anderson
Julia Alderman
Hilary Davies