Vitamin D is good for pros and laymen alike
Vitamin D has long been touted for its ability to help the body absorb calcium and maintain bone density. Today, some professional and college coaches have jumped on the bandwagon, as research suggests that a vitamin D deficiency may lead to an increased risk of injury. Not only are they encouraging their athletes to get enough sleep and follow a healthy diet, they are recommending more time in the sun, foods high in vitamin D, such as fish, eggs and fortified milk, and vitamin D supplements.
In a recent article in the Wall Street Journal, Rachel Bachman reported that the nonprofit Institute of Medicine tripled the minimum recommended daily intake of vitamin D to 600 international units (IU), or 800 IU for people over age 70. However, some sports dieticians recommend that athletes get at least 1,000 to 2,000 IU of vitamin D each day. The Institute of Medicine advises against consuming over 4,000 IU of vitamin D, in order to avoid such risks as calcium buildup in the blood, which can interfere with one’s appetite and cause nausea and vomiting.
Reaping the benefits
Vitamin D is not only known for its ability to help maintain healthy bones and teeth. Research has suggested it also:
- Supports the health of the immune system, brain and nervous system.
- Regulates insulin levels and aids diabetes management.
- Supports lung function and cardiovascular health.
- Decreases the risk of several cancers, including breast, colon, prostate, ovarian, esophageal and lymphatic cancer.
In fact, according to WebMD, a healthy regimen of vitamin D can lower one’s blood pressure, as well as one’s risk of diabetes, heart attack, rheumatoid arthritis or multiple sclerosis.
Up and out
April brings warmer temperatures, motivating us to spend more time outdoors. And, any opportunity to increase one’s aerobic activity is a plus, according to the Mayo Clinic. Regardless of age, weight or athletic ability, aerobic activity is good for people, notes Mayo, adding that aerobic activity can help you:
- Reduce weight and maintain a healthy weight.
- Increase stamina and reduce fatigue.
- Activate the immune system, leaving you less susceptible to minor viral illnesses, such as colds and flu.
- Reduce the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.(Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.)
- Manage chronic conditions. Aerobic exercise may help lower blood pressure and control blood sugar, as well as help manage coronary artery disease.
- Strengthen the heart. A stronger heart pumps blood more efficiently, which improves blood flow to all parts of your body.
- Keep your arteries clear. Aerobic exercise boosts high-density lipoprotein (HDL) – the good cholesterol – and lowers low-density lipoprotein (LDL) – the bad This may result in less buildup of plaques in your arteries.
- Boost your mood. Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
- Stay active and independent as you age. Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you age. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week appears to reduce cognitive decline in older adults.
- Live longer. Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly.
Source: www.mayoclinic.org