Vitamins

VITAMIN D Deficiency:Is it a Myth?

By Dr.Amrita Basu(MBBS,MS) on February 11, 2019 56

The Vitamin D deficiency: What could be the story?

Many of my busy cousins in their thirties are having a variety of old age problems.

Hypertension, diabetes, deranged lipid profile, nothing seems to be left.But is chronic stress the only culprit? While reading the many research papers, I found a surprising answer.

Lifestyle and your diet really do decide your health. Vitamin D is suspected to have a role. Vitamin D is the miracle vitamin which has a range of goodness. This sunshine vitamin can bring the sunshine into your life.

Not only physical health but your mental health is also influenced by Vitamin D.

Shocked ?I was too.Do you know anybody with hypertension?

Anybody with diabetes?What about somebody who is having a weight issue.

You must be knowing someone who has depression. It’s another chronic problem of our times.

They might need to check their vitamin D level in blood.Do you have Vitamin D deficiency?

Have you ever tested for your blood level of Vitamin D?

Are you overweight?All over theworld, in both developed and developing nations VitaminD deficiency is a highly researched topic.Undernutrition and deficiencies of micronutrient is not surprising.What is surprising is that Vitamin D deficiency is present even in overweight, obese people.This has created the shocking nutritional state known as ‘Malnutrition of Obesity”.

The USA , as well as worldwide Vitamin D, ppears to be a micronutrient which is largely deficient in most.

Who is at risk of Vitamin D deficiency?

50% of world population.Yes the rate is that high.

1 billion people worldwide suspected to be suffering.

There’s a pandemic of vitamin D deficiency worldwide.

The cause is suspected to be environmental pollution, that’s preventing synthesis of Vitamin D by your skin.
Dietary deficiency
Sunscreen(with SPF more than 30) use is another reason which decreases vitamin.
Obesity decreases vitamin D .Decreased Vitamin D makes it difficult for you to lose weight.Vicious cycle.

Source of Vitamin D

Vitamin D is a very special fat soluble hormone. You can synthesize this vitamin in your skin.

Most oil-rich fish such as salmon, mackerel, and herring contain vitamin D.95% of vitamin D can be synthesized by exposure of the skin to sunlight(UVB). Ideally between 10.00 hours and 15.00 hours in the spring, summer, and fall.Sunscreen(with SPF more than 30) use is another reason which decreases vitamin

Population at risk

- Children
- Young and middle-aged adults
- Breast fed infants (If mother is deficient baby will be deficient.
- People of Australia, India, Middle East, Africa, and South America.
Darker the skin, more is the melanin, less is the Vitamin D production in the skin

What the right level of Vitamin D?

VITAMIN D Normal :30ng/ml

Vitamin D insufficiency: 25(OH)D of 21–29 ng/mL

How can Vitamin D protect you?

Protects your heart

Maintains the health of your heart and blood vessels.

Bones and Muscles

Keeps your bones strong
Keeps your muscles strong
Protects against fall related injuries
Prevents fatigue

Cancer protective

Protects against cancer. Most significantly colorectal cancer.
Maybe protecting against breast cancer too

Obesity

Auto immune disease and immunity

Less risk of type 2 Diabetes.
Vitamin D protects against autoimmune diseases(multiple sclerosis,Type 1 diabetes, rheumatoid arthritis, and autoimmune thyroid disease.)
It also has a role in protection against influenza during winter

Mental health

Vitamin D helps prevent cognitive problems associated with aging.
It helps in depression by preventing relapse.
Helps in decreasing the dose of medicines in depression.
Helps in weaning off medicines

How much can Vitamin D be given?

After measuring your serum Vitamin D level the right dose can be calculated.

The Mega dose may need to be given to get the deficiency corrected.

Takeaway:

Measure your vitamin D level.

Have a diet rich in Vitamin D.

Don’t forget to start vitamin D supplement if you are deficient.

Design your own healthy lifestyle. Be strong live healthy.

What’s your Vitamin D status? Have you ever tested? Let me know in the comments below.

Disclaimer :

This article is meant to spread awareness about health. It is not a substitute for a professional medical consultation. Read my full disclaimer.

Updated Feb2018

Truth about Bow legs:What you must know

By Dr.Amrita Basu(MBBS,MS) on April 9, 2018 4

The uterus is the home of a new life.As your baby grows the space inside may seem cramped.

This cramping causes the legs to be folded .

The child is born with bowing of legs ,due to folded leg position in utero.

This bowing in infants is called physiological Genu Vera.

Once they start putting pressure on them while walking ,they may straighten out .This happens by 2 to 3 years of age.

If not corrected ,then they may cause some serious problems.

What are the problems with bowing of leg?

Shortening of 1 leg
Deformity
Difficulty walking running
Higher risk of arthritis.

Persistent bowing may be due some deficiencies.

What are these deficiencies?

Rickets
Blount’s disease
Lead fluoride poisoning

First few tests which you must do:

25(OH) Vitamin D in serum

Serum free calcium level
X-ray of legs.

How will your doctor check for change?

Measurements of distance between knees while child is lying on the back.

This is monitored to see for any worsening

What is the best course of management?

Treat Rickets.
Treatment of any other underlying problem .
Braces& Orthopedic devices to keep the leg in straightened position (serious cases)
Surgery after 3 years (determined according to individual case basis)

All problems may not be solved but timely intervention can change the life of a child for ever.

Day 21 #NaBloPoMo

Diet and Depression

By Dr.Amrita Basu(MBBS,MS) on January 25, 2018 17

Currently writing a book on the effect of nature and play on daily wellbeing

Dr.Amrita Basu(MBBS,MS)

Diet and depression share a love-hate relationship. Eating too much or too little can both be warning signs. A healthy balanced diet will help you keep your mind and body healthy. The Bengali diet is a typical fish and rice diet. When I was young I rarely appreciated my mom’s fish-rice staple menu.

Diet and Depression : What you need to know — Diet and Depression: What you need to know

Is gut health related to your mood swings? Recent research says yes.YOu will do well to listen to your gut and keep it healthy.

Typical food patterns before depression

You will have a poor appetite or overeat (emotional eating)You will want to skip meals. Your sweet tooth will take the upper hand. Also when you skip meals, especially carbs you are more likely to suffer from mood swings. This is because your brain exclusively uses glucose (the building block of carbs) as energy

Top tips from nutritional neuroscience:

Have fish rich in omega-3 fatty acids.
Fruits and veggies are important to give you important water-soluble vitamins like vitamins B,C, folate.
Vitamin B complex and folate are both important to prevent relapse after therapy with antidepressants.
Check Vitamin D status and adjust the daily dose.
Whole grain cereals and legumes
Nuts like walnuts,almonds which are a rich source of omega-3 fatty acid
Don’t skip carbs.
Go for the low GI carbs and avoid sugar spikes.
Proteins especially animal proteins are complete proteins and have all essential amino acids for your body to function. But skip processed meat as far as possible, because that’s where the danger of colon cancer and problems of altered gut flora lies.
Your brain chemicals or neurotransmitters are proteins. These neurotransmitters help relay info. They are also responsible for your moods. Serotonin is the mood elevating neurochemical.9-% of Serotonin is released in the digestive tract and is responsible for the communication between your gut and the brain and is a responsible member of the Enteric nervous system. Yes, your gut is your second brain, and your vagus nerve which is the tenth cranial nerve, helps your digestive system, connects it to the brain, and is possibly behind the strange feeling in the pit of your stomach when your are anxious. You need tryptophan an amino acid to make this chemical. Where will you find tryptophan? High-quality proteins contain all the essential amino acids like in eggs,chicken, meat, and dairy. But remember moderation is key. Avoid processed food.
Probiotics
Minerals which are important: Calcium Iodine Chromium Iron Selenium Lithium

Now, this may go against all fad diet recommendations. But you do need certain food to function.

Most research will tell you your total diet quality is important. Food not only nourishes your body, it also nourishes your soul. Mood disorders like depression, anxiety, OCDs are influenced by your diet. Your diet will help your medicines. It will also play a role in deciding how much you are helped.

DIET AND DEPRESSION:Fish diet improves omega 3 fatty acid

Whether you can be weaned off drugs and whether relapse is possible. Don’t ignore your food cravings and your food habits. They hold the key to your moods. Interestingly your gut microbes may be playing a role in influencing your moods. Its quite common that when your bowels are not moving, your mood is off.

There’s more to gut feeling than you previously thought. The gut has its nervous system which transmits to your brain(The brain is the big boss) Your gut microbes also may be releasing special neurotransmitters which affect how you feel. More reason to keep your gut populated by healthy probiotic organisms. This research is still in its early stages. But emerging trends make this an interesting possibility. What’s your diet tip to keep your mood up? Comment below to let me know.

Ultimate Nutrition tips to fight Flu and Improve immunity

By Dr.Amrita Basu(MBBS,MS) on December 28, 2017 30

Modern medicine as well as alternative medicine both agree when it comes to the role of diet to improve immunity.

Rest and medicine plays a big role,but the role of a well balanced diet cannot be stressed enough.

ULTIMATE NUTRITION TIPS TO FIGHT FLU AND IMPROVE IMMUNITY — **NUTRITION TIPS TO FIGHT FLU AND IMPROVE IMMUNITY**

Food has been a large part of nature’s arsenal to fight various disease from ancient times.

Improving your overall nutrition is a way to fight all the pesky viruses and bacterias which lurk around like villains , waiting for your natural defences to become weakened.

The micronutrients(essential nutrients in your diet which are required in micrograms for normal metabolic functions of your body), in your diet like vitamins ,minerals , can help to improve our body’s defence mechanism.

They help prevent disease as well as heal your body when you fall ill.

Deficiencies of vitamins, minerals and other micronutrients, not only make you susceptible to infections, but also increases the chance of complications.

Micronutrients are critical for your immunity.They help you fight against the microbes and produce an effective immune response.

How nutrients in the flu diet help?

Interferon production and improves action of phagocytic cells.

Anti-microbial barriers of skin, mucus membranes, tears, saliva, gastric juice.

Antibody response and optimized cell-mediated immunity.

Micronutrients such as vitamin C, A, B-5, B-6, B-12, and folic acid trace elements such as iron, zinc, selenium, copper and others are essential for optimizing white blood cell production and immune function.

Infections in turn make the deficiencies worse by decreasing absorption,assimilation and increasing losses .

So does this mean you will never fall ill if you are having vitamin supplements?

The answer now becomes tricky.

It has been seen that children with malnutrition, often suffer recurrent episodes of cold,stomach problems .They seem to be specially susceptible to all germs that affect people in their immediate environment. Contagious diseases are often spread by touch ,respiratory droplets.In order for our body to fight invasion by germs, the body’s defence mechanism should be sufficiently primed to fight an assault.But when everyday functioning of the body is compromised by nutritional deficiencies ,it becomes difficult to cope during infections. Since prevention in a holistic manner is the goal of modern medicine. A well balanced diet comprising of all the super powerful anti-inflammatory food groups ,will definitely help keep you healthy even during the dreaded flu season.

Top 10 food to fight flu and improve immunity

Fruits and vegetables, truly these are miracle food.Read my post , Fruits and vegetables..nature’s multivitamins for a quick idea about how they are helping you everyday
Green Tea or its active ingredient, epigallocatechin-3-gallate (EGCG), are natural anti-inflammatory molecules,affecting both innate and adaptive immunity
Walnuts,Almonds:Rich in omega 3 fatty acids,they help in increase the good fat (HDL) in our body and decrease inflammation
Other sources of omega 3 fatty acids:chia seeds,flaxseed,fish
Drink plenty of water about 4 to 6 litres in warm climates.Water helps to flush the toxins from our system,and is essential for most bodily functions.
Ginger :popular for its medicinal properties offers relief from congested nose and throat when added to tea, soups etc.
Onion
Garlic:The pungent odour of these helps to clear blocked nose.Add crushed garlic cloves chopped onions in soups,dal for a soothing mouthful when you have a cold.
Spices from the Indian kitchen like turmeric helps to bolster your immunity.Curcumin (diferuloylmethane) is an orange-yellow component of turmeric (Curcuma longa),having anti-inflammatory effects. Curcumin has a potent immunomodulatory agent and can modulate the activation of our innate and adaptive immune functions.
Chicken soup for the cold:old’s wives tale,but true!Chicken soup with crushed garlic, chopped onion and ginger, with black pepper to garnish.Chicken is a popular source of the semi-essential amino acid Cysteine.Cysteine has powerful antioxidant properties.It is a major constituent of glutathione ,the body’s natural antioxidant enzyme ,helping to fight the oxidative damage from diseased condition.

What else can you do to improve immunity

Boost up your immunity with multivitamin supplements(after consultation with your doctor),when you are feeling low.
Get plenty of sleep
Avoid stress
Think positive
Pray..the power of prayer is the secret ingredient which makes the doctors work easier.

Take care and stay fit.

Also, read

Are you sure it’s a Cold?

Swine Flu (H1N1): Symptoms,Prevention & Treatment

6 TRUTHS about Flu Shot!

Ultimate Nutrition tips to fight Flu and improve immunity

Everyday Practices to Prevent Swine Flu

Reference

1)Contribution of selected vitamins and trace elements to immune function,Wintergerst ES, Maggini S, Hornig DH,Annals of Nutrition & Metabolism [2007, 51(4):301-323]

2)Antimicrobial properties of allicin from garlic.Ankri S¹, Mirelman D.Microbes Infect. 1999 Feb;1(2):125-9.

3)Micronutrients and Innate Immunity,Kent L. Erickson,Edward A. Medina andNeil E. Hubbard

4)Immunomodulatory and antiviral activity of almond skins.Arena A¹, Bisignano C, Stassi G, Mandalari G, Wickham MS, Bisignano G. Immunol Lett . 2010 Aug 16;132(1-2):18-23. doi: 10.1016/j.imlet.2010.04.010. Epub 2010 May 11 5)Mol Nutr Food Res. 2013 Aug;57(8):1390-400. doi: 10.1002/mnfr.201200723. Epub 2013 Feb 18.Emerging importance of omega-3 fatty acids in the innate immune response: molecular mechanisms and lipidomic strategies for their analysis.Maskrey BH¹, Megson IL, Rossi AG, Whitfield PD. 6)Crit Rev Food Sci Nutr. 2011 May;51(5):383-93. doi:10.1080/10408391003624848.Ginger and its health claims: molecular aspects.Butt MS¹, Sultan MT. 7)Effect of a Multivitamin and Mineral Supplement on Infection and Quality of Life: A Randomized, Double-Blind, Placebo-Controlled Trial.Thomas A. Barringer, MD; Julienne K. Kirk, PharmD; Amy C. Santaniello, PharmD; Kristie Long Foley, Ph.D.; and Robert Michielutte, PhD

8)J Clin Immunol. 2007 Jan;27(1):19-35. Epub 2007 Jan 9.”Spicing up” of the immune system by curcumin.Jagetia GC¹, Aggarwal BB.

9)Chicken soup inhibits neutrophil chemotaxis in vitro.Rennard BO¹, Ertl RF, Gossman GL, Robbins RA, Rennard SI.Chest. 2000 Oct;118(4):1150-7. 10)Protein energy malnutrition decreases immunity and increases susceptibility to influenza infection in mice.Taylor AK¹, Cao W, Vora KP, De La Cruz J, Shieh WJ, Zaki SR, Katz JM, Sambhara S, Gangappa S.J Infect Dis. 2013 Feb 1;207(3):501-10. doi: 10.1093/infdis/jis527. Epub 2012 Sep 4.

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VITAMIN D Deficiency:Is it a Myth?