In the October 2012 issue of the science journal PLOS ONE, researchers determined that the appropriate level of Vitamin D for the average American is above 20 ng/ml which is 10 points lower than the original cut-off of 30ng/ml. These new lab values have been picked up and supported by the Institute of Medicine and subsequently several insurance companies however other groups, such as the Endocrine Society, maintains 30 ng/ml and above is adequate.
There is a lot of research in general about Vitamin D. It is touted as a vitamin (actually, it's a hormone) that helps with bone strength and support, muscles, mood (think seasonal depression in the cold winter months), autoimmune conditions (most all of them) and cancer protection/prevention. The Institute of Medicine reports that the evidence is 'too conflicting' to really support a higher Vitamin D level in the blood yet reputed groups such as The Vitamin D Council and Life Extension coupled with the Endocrine Society think otherwise.
Does it matter?
I think so. If research can point to higher levels of Vitamin D (as in the 50-100 ng/ml) range as even *possibly* helpful for bones, mood, autoimmune and cancer without side effects (assuming one does not overdose on Vitamin D), then let's support the *possibly* and take Vitamin D. Anecdotally, patients often report just 'feeling better' at higher levels (as in above 20 ng/ml).
Either way, talk with your health care provider and request Vitamin D testing. Vitamin D is a fat-soluble vitamin and does require other nutrients such as magnesium, zinc and Vitamin K, to work more effectively. The Vitamin D3 form known as cholecalciferol, is the more appropriate form to take.
References:
Holly Kramer, Chris Sempos, Guichan Cao, Amy Luke, David Shoham, Richard Cooper, Ramon Durazo-Arvizu. Mortality Rates Across 25-Hydroxyvitamin D (25[OH]D) Levels among Adults with and without Estimated Glomerular Filtration Rate <60 .="." 7="7" font="font" nbsp="nbsp" one.="one." plos="plos">
Wednesday, October 31, 2012
Monday, October 29, 2012
Sleep to Improve Your Metabolism
Who does not
love a good night’s sleep? Sleep is
critical for brain function, energy, the restoration of our cells, and helps
rejuvenate our mood. It seems like
everything is improved after a night of rest.
Unfortunately, many are not getting the appropriate amount of shut-eye
that they need and as a result, they are chronically sleep deprived which can
lead to unhealthy symptoms such as worsened insulin sensitivity. If you are trying to lose weight or improve your
diabetes numbers, then sleep will be very important.
In the
October 2012 Annals of Internal Medicine, the researchers looked at a small
sample of people and found that those who only slept 4.5 hours per night had
30% less insulin sensitivity in their fat cells. Insulin sensitivity is critical for moving
glucose into the cells which helps with, among other things, weight loss. The more sensitive a cell is, the easier it
is for insulin to do its job, maintain balance and not gain weight. Unfortunately, as a cell loses its
sensitivity it becomes known as insulin resistant which can lead to pre-diabetes,
diabetes, elevated insulin levels and fat gain.
Another
study examined the relationship to sleep, insulin and adolescents finding that
those who averaged 6.4 hours of actual sleep per night had higher levels of
insulin resistance compared to those who slept longer. This information is important as the nation’s
obesity epidemic is affecting children and teenagers just as much as it is
affecting adults. Quality sleep habits
need to start young in order to help with expanding waistlines.
Many people
find that they cannot fall asleep, stay asleep or both. Plagued by nightly issues, this leads to other
problems such as daytime drowsiness/fatigue, memory issues, attention problems,
and changing moods. There are several
sleep habit tips that are important to recognize when it comes to good sleep. While many of these suggestions seem simple,
how many of you are actually doing them?
First, go to
bed early. Try to re-set your clock to
be in bed at a decent hour. Second, focus
on winding down so that your mind is not spinning with everything about your day,
or that you need to get done, or what is worrying you. Third, get off your phone, ipad and computer and
do not sleep with those things next to your head with sounds going off through
the night. Fourth, do not eat sugar or
drink alcohol before bed as this often causes blood sugar issues through the
night causing frequent wake-ups. Fifth,
consider bed time rituals such as tea that helps with sleep, 5 minutes of quiet
meditation, deep breathing, journaling, snuggle with your animal, partner or
child, and focus on all the positive things that happened in your day so that
you end on a happy note.
References:
1) Impaired Insulin Signaling in Human Adipocytes
After Experimental Sleep Restriction: A Randomized, Crossover Study. Web.
27 October, 2012.
http://annals.org/article.aspx?articleid=1379773
2)
Insulin sensitivity:
modulation by nutrients and inflammation.
Web. 27 October, 2012.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2522344/
3)
Insulin sensitivity:
modulation by nutrients and inflammation.
Web. 27 October, 2012.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2522344/
Thursday, October 25, 2012
Breast Cancer Risk: Beyond Family History
October is Breast Cancer Awareness Month. It is important to recognize that there are several risks factors besides having a family member who has had breast cancer. Many people believe that they are risk-free if there is no cancer in their family or because their mom/aunt/sister has never had breast cancer. Unfortunately, this is just not true.
Risk factors are often categorized into those that one cannot change and those that are modifiable.
Starting with family history, you cannot change the genes you were born with. There are certain genes that families carry, such as the BRCA1 and BRCA2 mutation, which increases your chances.
There are other genes that can play a role too, which is why having a first degree female relative with breast cancer also increases your risk.
You cannot change your age or your gender. Incidentally, just being a woman and having breasts puts you at risk. As a matter of fact, gender is the number one risk factor – not family history. Age is also important as the older a woman gets, the more her chances increase which makes the modifiable factors that much more important to attend to.
You cannot change your exposure history – especially to the drug diethylstilbestrol (DES) that was taken by mothers in the 1940s through the 1960s to prevent miscarriage. The daughters, granddaughters and potentially even great-granddaughters born with DES exposure have an increased risk of breast cancer. Ask your mom and grandma if there is a history of DES in your direct lineage.
You cannot change the day you start your period nor can you really predict when you will go through menopause completely. Both are important risk factors. The earlier you start your period (before 12 years old) and the later you go through menopause (55 years old and later) the more cycles of hormones your breasts are exposed to, which can affect cancer.
What do you have control over when it comes to breast cancer?
You can control when and if you have children. Not having kids or having them after 30 years old will slightly increase your risk because your breasts are exposed to that many more cycles of hormones. You can also choose to breastfeed, which has been shown in some studies to be breast-protective.
You can control your diet and exercise patterns. Alcohol and obesity have been shown to slightly increase breast cancer risk, while regular exercise and a healthy body weight have been shown to decrease the risk. Choosing fruits, vegetables, healthy oils and fiber of course are helpful for a number of reasons, not just breast cancer. Eliminating sodas, fried food, trans-fats, simple carbohydrates and sugar will also benefit your health overall.
You can control your Vitamin D3 intake (get testing first) as there is some good research that Vitamin D is protective and can lower breast cancer risk.
You can also choose what chemicals you put on your body and use in your house. While the research is guarded, it cannot hurt to use healthy body, hair, skin and make-up products for you and your family. It may be beneficial to make a conscious effort to read labels when it comes to pesticides, cleaning sprays, detergent, and odor eliminators. Also remember to be wary of plastics and do not heat up food in a plastic container as it could release phalates into your food.
It is your decision to use hormones –whether in the form of the pill, patch, ring or during menopause. Be aware of the risks involved, do your research and talk with your doctor about your options.
Do not let the risk factors you cannot change overwhelm or depress you. The modifiable factors are so important to your health overall, not just for breast cancer therefore it is important you take a positive and active approach.
Read the article here, on the women's health website, Empowher!
References
1) Breast Cancer. Web. 20 October, 2012.
http://www.cancer.org/cancer/breastcancer/detailedguide/breast-cancer-risk
2) Breast Cancer. Web. 20 October, 2012.
http://www.cdc.gov/cancer/breast/basic_info/risk_factors.htm
3) Use of Vitamin D in Various Disorders. Web. 20 October, 2012.
http://www.ncbi.nlm.nih.gov/pubmed/22956345
Risk factors are often categorized into those that one cannot change and those that are modifiable.
Starting with family history, you cannot change the genes you were born with. There are certain genes that families carry, such as the BRCA1 and BRCA2 mutation, which increases your chances.
There are other genes that can play a role too, which is why having a first degree female relative with breast cancer also increases your risk.
You cannot change your age or your gender. Incidentally, just being a woman and having breasts puts you at risk. As a matter of fact, gender is the number one risk factor – not family history. Age is also important as the older a woman gets, the more her chances increase which makes the modifiable factors that much more important to attend to.
You cannot change your exposure history – especially to the drug diethylstilbestrol (DES) that was taken by mothers in the 1940s through the 1960s to prevent miscarriage. The daughters, granddaughters and potentially even great-granddaughters born with DES exposure have an increased risk of breast cancer. Ask your mom and grandma if there is a history of DES in your direct lineage.
You cannot change the day you start your period nor can you really predict when you will go through menopause completely. Both are important risk factors. The earlier you start your period (before 12 years old) and the later you go through menopause (55 years old and later) the more cycles of hormones your breasts are exposed to, which can affect cancer.
What do you have control over when it comes to breast cancer?
You can control when and if you have children. Not having kids or having them after 30 years old will slightly increase your risk because your breasts are exposed to that many more cycles of hormones. You can also choose to breastfeed, which has been shown in some studies to be breast-protective.
You can control your diet and exercise patterns. Alcohol and obesity have been shown to slightly increase breast cancer risk, while regular exercise and a healthy body weight have been shown to decrease the risk. Choosing fruits, vegetables, healthy oils and fiber of course are helpful for a number of reasons, not just breast cancer. Eliminating sodas, fried food, trans-fats, simple carbohydrates and sugar will also benefit your health overall.
You can control your Vitamin D3 intake (get testing first) as there is some good research that Vitamin D is protective and can lower breast cancer risk.
You can also choose what chemicals you put on your body and use in your house. While the research is guarded, it cannot hurt to use healthy body, hair, skin and make-up products for you and your family. It may be beneficial to make a conscious effort to read labels when it comes to pesticides, cleaning sprays, detergent, and odor eliminators. Also remember to be wary of plastics and do not heat up food in a plastic container as it could release phalates into your food.
It is your decision to use hormones –whether in the form of the pill, patch, ring or during menopause. Be aware of the risks involved, do your research and talk with your doctor about your options.
Do not let the risk factors you cannot change overwhelm or depress you. The modifiable factors are so important to your health overall, not just for breast cancer therefore it is important you take a positive and active approach.
Read the article here, on the women's health website, Empowher!
References
1) Breast Cancer. Web. 20 October, 2012.
http://www.cancer.org/cancer/breastcancer/detailedguide/breast-cancer-risk
2) Breast Cancer. Web. 20 October, 2012.
http://www.cdc.gov/cancer/breast/basic_info/risk_factors.htm
3) Use of Vitamin D in Various Disorders. Web. 20 October, 2012.
http://www.ncbi.nlm.nih.gov/pubmed/22956345
Wednesday, October 24, 2012
5 Ways to Boost Breast Health Naturally
October is known as Breast Cancer Awareness Month. Along with awareness, it is important to also focus on prevention.
The breast tissue is made up of fat, connective tissue, and tubes that respond to different hormones produced in the body. Some women notice that their breasts swell before their period or that they may be more sensitive throughout the month which is often a direct result of these hormones. When someone is diagnosed with breast cancer, it may or may not be hormone receptor positive, meaning the cancer may or may not respond to hormone blocking medications. However there are some natural ingredients that may prove beneficial overall for the tissue.
First, eat more broccoli, particularly broccoli sprouts. Research shows that a constituent in there called sulforaphane helps the liver excrete excess estrogen and may have an impact on cancer cells. It may also improve survival in breast cancer patients. Broccoli sprouts are easily mixed into salads, coleslaw, a stir fry, the morning smoothie and more. Add them into your diet daily for better health.
Second, drink more green tea or consider green tea capsules full of the active ingredient EGCG (epigallocatechin gallate). Green tea is a powerful antioxidant and in some studies, has been shown to be protective against breast cancer. Unfortunately, the jury is still out when it comes to human trials. However having a cup, two or three of green tea per day (even decaffeinated) is not going to hurt and may end up being protective. Supplements typically start at 500mg and can be bought as decaffeinated.
Third, add the spice turmeric to your foods and consider taking it as a supplement in the form of curcumin. Make sure to buy organic. Even in 2002, curcumin was recognized as a powerful anti-inflammatory, antioxidant and potential anti-cancer ingredient. The spice is not generally considered potent enough in its regular use however it is a start towards prevention. Supplements typically start at 500mg but purity is important.
Fourth, get vitamin D testing as adequate levels are important. A potent steroid hormone, Vitamin D has been shown beneficial for both prevention and for treatment as adjunctive care. Sufficient levels start at 32 ng/mL however many in the healthcare field aim for levels between 50 and 100 ng/mL.
Fifth, eat foods rich in apigenin such as parsley, basil, artichoke and celery. This powerful bioflavonoid is showing a lot of promise to both prevent and treat breast cancer cells. Mix a handful of parsley and celery with your broccoli sprouts in a smoothie or a stir fry. Steam up an artichoke or regularly use artichoke hearts in salads. Be sure to add plenty of basil to the turmeric curry.
The best practices to hopefully avoid breast cancer are to regularly work on breast prevention. These suggestions are not magic pills nor are they guaranteed. However they are foods easily incorporated into daily life and given the research surrounding them, are worth it.
Click here to read the article on the women's health website, Empowher.
References:
1. Specific Plants Protect Against Specific, Not All, Cancers. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/769983
2. Cruciferous Veggies Boost Survival in Breast Cancer Patients. Web. 13, October, 2012.
http://www.medscape.com/viewarticle/761792
3. Green Tea Drinking and Subsequent Risk of Breast Cancer in a Population to Based Cohort of Japanese Women. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/733795
4. Use of Nutritional Therapies During Cancer Treatment: Benefits From Dietary Supplements. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/438531_7
5. Vitamin D May Help Breast Cancer Survivors Stay on Track. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/766273
6. Vitamin D Insufficiency Linked to Aggressive Breast Tumors. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/742303
7. Apigenin induces apoptosis via extrinsic pathway, inducing p53 and inhibiting STAT3 and NFκB signaling in HER2-overexpressing breast cancer cells. Web. 13 October, 2012.
http://www.ncbi.nlm.nih.gov/pubmed/22527937
8. Apigenin blocks induction of vascular endothelial growth factor mRNA and protein in progestin-treated human breast cancer cells.
Web. 13 October, 2012.
http://www.ncbi.nlm.nih.gov/pubmed/20551847
The breast tissue is made up of fat, connective tissue, and tubes that respond to different hormones produced in the body. Some women notice that their breasts swell before their period or that they may be more sensitive throughout the month which is often a direct result of these hormones. When someone is diagnosed with breast cancer, it may or may not be hormone receptor positive, meaning the cancer may or may not respond to hormone blocking medications. However there are some natural ingredients that may prove beneficial overall for the tissue.
First, eat more broccoli, particularly broccoli sprouts. Research shows that a constituent in there called sulforaphane helps the liver excrete excess estrogen and may have an impact on cancer cells. It may also improve survival in breast cancer patients. Broccoli sprouts are easily mixed into salads, coleslaw, a stir fry, the morning smoothie and more. Add them into your diet daily for better health.
Second, drink more green tea or consider green tea capsules full of the active ingredient EGCG (epigallocatechin gallate). Green tea is a powerful antioxidant and in some studies, has been shown to be protective against breast cancer. Unfortunately, the jury is still out when it comes to human trials. However having a cup, two or three of green tea per day (even decaffeinated) is not going to hurt and may end up being protective. Supplements typically start at 500mg and can be bought as decaffeinated.
Third, add the spice turmeric to your foods and consider taking it as a supplement in the form of curcumin. Make sure to buy organic. Even in 2002, curcumin was recognized as a powerful anti-inflammatory, antioxidant and potential anti-cancer ingredient. The spice is not generally considered potent enough in its regular use however it is a start towards prevention. Supplements typically start at 500mg but purity is important.
Fourth, get vitamin D testing as adequate levels are important. A potent steroid hormone, Vitamin D has been shown beneficial for both prevention and for treatment as adjunctive care. Sufficient levels start at 32 ng/mL however many in the healthcare field aim for levels between 50 and 100 ng/mL.
Fifth, eat foods rich in apigenin such as parsley, basil, artichoke and celery. This powerful bioflavonoid is showing a lot of promise to both prevent and treat breast cancer cells. Mix a handful of parsley and celery with your broccoli sprouts in a smoothie or a stir fry. Steam up an artichoke or regularly use artichoke hearts in salads. Be sure to add plenty of basil to the turmeric curry.
The best practices to hopefully avoid breast cancer are to regularly work on breast prevention. These suggestions are not magic pills nor are they guaranteed. However they are foods easily incorporated into daily life and given the research surrounding them, are worth it.
Click here to read the article on the women's health website, Empowher.
References:
1. Specific Plants Protect Against Specific, Not All, Cancers. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/769983
2. Cruciferous Veggies Boost Survival in Breast Cancer Patients. Web. 13, October, 2012.
http://www.medscape.com/viewarticle/761792
3. Green Tea Drinking and Subsequent Risk of Breast Cancer in a Population to Based Cohort of Japanese Women. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/733795
4. Use of Nutritional Therapies During Cancer Treatment: Benefits From Dietary Supplements. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/438531_7
5. Vitamin D May Help Breast Cancer Survivors Stay on Track. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/766273
6. Vitamin D Insufficiency Linked to Aggressive Breast Tumors. Web. 13 October, 2012.
http://www.medscape.com/viewarticle/742303
7. Apigenin induces apoptosis via extrinsic pathway, inducing p53 and inhibiting STAT3 and NFκB signaling in HER2-overexpressing breast cancer cells. Web. 13 October, 2012.
http://www.ncbi.nlm.nih.gov/pubmed/22527937
8. Apigenin blocks induction of vascular endothelial growth factor mRNA and protein in progestin-treated human breast cancer cells.
Web. 13 October, 2012.
http://www.ncbi.nlm.nih.gov/pubmed/20551847
Tuesday, October 23, 2012
Breast Cancer Awareness and Dense Breasts
As October is known as Breast Cancer Awareness Month, it is time to get acquainted with your breasts. Many women have been told that they have "dense" breasts but they are not entirely sure what that means. As breasts are often full of tissue, adipose, and tubes, it can be difficult to ascertain what is considered normal and when a lump is abnormal.
Doing a breast self-exam has been the subject of controversy as some experts believe it is not useful and do not recommend them. Yet many people know someone close to home who found a lump on their own that turned out to be cancer.
Doing a breast self-exam takes practice and requires doing it regularly at the same time every month to detect normal lumps and bumps from concerning or new ones.
It is not recommended that the exam be done before a menstrual cycle as typically breasts are more enlarged, cystic and tender which can be misleading for some. It is better to do the exam the week after the period has started.
Dense breasts are exactly that. They are denser because they contain less fat and more glandular and connective tissue, making it difficult to see through them on imaging. This means on a routine mammogram, a woman with denser breasts has a slightly increased risk of having a lump missed simply because the technology cannot see through them. As a result, imaging centers may do additional screening with a breast ultrasound in order to be thorough.
Treatments for dense breasts are limited. It's always a good idea, though, to eat a healthy diet full of fruits, vegetables, good oils and fiber. Research is still ongoing. However, anecdotally, high amounts of caffeine have been linked to denser breasts therefore reducing or eliminating might help. This includes caffeine in coffee, soda and chocolate. Natural therapies associated with good breast health include evening primrose oil (at 1000-3000mg per day) and natural Vitamin E (at 200-400IU of mixed tocopherols per day). Before you schedule your mammogram, have a breast exam done by your health care provider first. This way if anything suspicious is found, an ultrasound can be ordered as well.
Remember that breast tissue can extend along the sides of your ribcage and up into your armpit so be thorough when examining yourself. Start now. After all, it is Breast Cancer Awareness Month!
For a detailed description of breast self-examination see: http://www.whcenter.org/body.cfm?id=363
Article originally posted on: http://www.empowher.com/breast-cancer/content/breast-cancer-awareness-month-and-dense-breasts
References:
1. ASBS 2009: Breast Self-Exam as Accurate as Mammography, MRI in High-Risk Women. Web. 30 September, 2012.
http://www.medscape.com/viewarticle/701881
2. FDA Approves First Ultrasound Tool for Dense Breasts. Web. 30 September, 2012.
http://www.medscape.com/viewarticle/771147
3. Having Dense Breasts. Web. 30 September, 2012.
http://www.breastcancer.org/risk/factors/dense_breasts.jsp
4. Women's Health Series: Herbs of Special Interest to Women. Web. 30 September, 2012.
http://www.medscape.com/viewarticle/406683
Doing a breast self-exam has been the subject of controversy as some experts believe it is not useful and do not recommend them. Yet many people know someone close to home who found a lump on their own that turned out to be cancer.
Doing a breast self-exam takes practice and requires doing it regularly at the same time every month to detect normal lumps and bumps from concerning or new ones.
It is not recommended that the exam be done before a menstrual cycle as typically breasts are more enlarged, cystic and tender which can be misleading for some. It is better to do the exam the week after the period has started.
Dense breasts are exactly that. They are denser because they contain less fat and more glandular and connective tissue, making it difficult to see through them on imaging. This means on a routine mammogram, a woman with denser breasts has a slightly increased risk of having a lump missed simply because the technology cannot see through them. As a result, imaging centers may do additional screening with a breast ultrasound in order to be thorough.
Treatments for dense breasts are limited. It's always a good idea, though, to eat a healthy diet full of fruits, vegetables, good oils and fiber. Research is still ongoing. However, anecdotally, high amounts of caffeine have been linked to denser breasts therefore reducing or eliminating might help. This includes caffeine in coffee, soda and chocolate. Natural therapies associated with good breast health include evening primrose oil (at 1000-3000mg per day) and natural Vitamin E (at 200-400IU of mixed tocopherols per day). Before you schedule your mammogram, have a breast exam done by your health care provider first. This way if anything suspicious is found, an ultrasound can be ordered as well.
Remember that breast tissue can extend along the sides of your ribcage and up into your armpit so be thorough when examining yourself. Start now. After all, it is Breast Cancer Awareness Month!
For a detailed description of breast self-examination see: http://www.whcenter.org/body.cfm?id=363
Article originally posted on: http://www.empowher.com/breast-cancer/content/breast-cancer-awareness-month-and-dense-breasts
References:
1. ASBS 2009: Breast Self-Exam as Accurate as Mammography, MRI in High-Risk Women. Web. 30 September, 2012.
http://www.medscape.com/viewarticle/701881
2. FDA Approves First Ultrasound Tool for Dense Breasts. Web. 30 September, 2012.
http://www.medscape.com/viewarticle/771147
3. Having Dense Breasts. Web. 30 September, 2012.
http://www.breastcancer.org/risk/factors/dense_breasts.jsp
4. Women's Health Series: Herbs of Special Interest to Women. Web. 30 September, 2012.
http://www.medscape.com/viewarticle/406683
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