July 2006
Vitamin
D for adults
Is it true that we need more Vitamin D as we head into winter? And why
do we need Vitamin D in the first place?
Why do we need Vitamin D?
Vitamin D, also known as calciferol is a fat-soluble vitamin found in
food and also made in your body after exposure to ultraviolet rays from
the sun. The major function of vitamin D is to maintain blood calcium
and phosphorus levels in a healthy range. Vitamin D enhances calcium absorption
and is one of the factors that maintain strong bones.
How much vitamin D do adults need per day?
The AI (adequate intake) for vitamin D for adult men and women is:
200 IU (5 mcg) ages 19-50
400 IU (10 mcg) ages 51-69
600 IU (15 mcg) ages 70+
What are the sources of Vitamin D?
Food examples:
1cup milk has 98 IU vitamin D
3.5 oz. salmon, mackerel, or sardines has 270-360 IU vitamin D
3/4 cup dry cereal fortified with 10% of Daily Value has 40-50 IU vitamin
D
1 whole egg has 25 IU vitamin D
3.5 oz. cooked beef liver has 30 IU vitamin D
1 tbsp cod liver oil has 1360 IU vitamin D
We also synthesize vitamin D in the skin when exposed to ultraviolet (UV)
rays from the sun. The frequency of sun exposure, as well as season, latitude,
time of day, cloud cover, smog and sunscreens affect UV ray exposure,
and can limit the amount of vitamin D you synthesize.
What happens when you don’t get enough vitamin D?
You can develop a deficiency in vitamin D if your dietary intake of vitamin
D is inadequate, if you have limited exposure to sunlight, or if you have
a medical condition that hinders vitamin D usage or absorption in the
body. Vitamin D deficiency results in osteomalacia in adults that results
in muscle weakness and weak bones.
Which adults may need extra vitamin D from a supplement?
Older adults greater than 50 years of age are the highest risk for developing
a vitamin D deficiency. This is because the ability of the skin to synthesize
vitamin D decreases as we age, and the kidneys which help convert Vitamin
D to its usable form sometimes does not work as well as we age. Other
high-risk groups of adults include those with limited ultraviolet sun
exposure, and individuals with diseases that reduce the ability to absorb
dietary fat. Diseases such as Crohn’s disease, cystic fibrosis, liver
disease, and issues in the digestive tract may limit the body’s ability
to absorb fat. Individuals that have been on corticosteroid medication
may need supplemental vitamin D since these medications reduce calcium
absorption and may also impair vitamin D usage in the body.
Some research has demonstrated a benefit in vitamin D supplementation at a level of up to 800 IU of vitamin D per day to help prevent osteoporosis in older adults and post-menopausal women. Adequate vitamin D intake from diet and supplements has been associated with less bone loss and less risk of factures resulting from osteoporosis. It is best to discuss your need for vitamin D supplementation for all of the above medical situations with your Dietitian and physician.
What happens if I get too much vitamin D?
Excess vitamin D can be toxic and cause nausea, vomiting, poor appetite,
constipation, muscle weakness, and deposition of calcium and phosphorus
in the soft tissues. Too much vitamin D can also cause high blood levels
of calcium leading to mental status changes such as confusion and heart
rhythm abnormalities. It is hard to consume too much vitamin D through
your diet unless you take large amounts of cod liver oil or vitamin D
supplements. The Tolerable Upper Intake Level for Vitamin D is 2000 IU
per day for adults ages 19 and older.
(Reference: Institute of Medicine, Food, and Nutrition Board. Dietary
Reference Intakes, National Academy Press, Washington DC, 1999).
Mastery
Over Emotional Eating
How to Have Your Cake and Eat It Too
Our relationship with food is inherently private, personal, and complicated.
Powerful factors such as marketing, body image, early learning, our emotions,
and stressful events, can leave us feeling prey to eating in ways that
we’re not comfortable with. Many people describe frustration in trying
to address not what they’re eating, but why they’re eating. This 5-part
workshop will help you to identify your own factors, and give you practical
strategies for fuelling your body and soul with joy and confidence.
Workshop Dates: Thursday Evenings 6:30-9pm.
Sept 7th, Sept 14th, Sept 21st, Sept 28th, 2006 and a follow up Nov 2nd
2006.
Cost: (Check your insurance to see if you are covered for psychology
services). $495 plus gst/person (includes 12.5 hrs workshop time &
40-page workbook)
Location: Health Stand Nutrition Consulting Inc. 1325a – 9th Avenue
SE Calgary, AB (Inglewood)
Contact: Health Stand Nutrition Consulting Inc.
Phone: (403) 262-3466 or Email info@healthstandnutrition.com
Workshop Overview: The first step in changing your relationship
with food is to increase your awareness of the many factors influencing
that relationship. Significant time will be spent in this course examining
how our food choices are affected by three main factors: our environment,
our biology, and our learning. For instance, how does the availability
and the marketing of food, affect your food choices? What difference does
it make if you skip a meal or go on a fad diet? What did your culture
teach you about eating? How does body image affect your relationship with
food? The remainder of the course is devoted to providing you with practical
strategies to incorporate into your life. These strategies require patience
and practice.
The workbook provided in the course contains several writing exercises
to complete at home as you work towards mastering these skills. This workshop
is spread over 4 weeks to allow you to get support and feedback as you
try the various techniques. The fifth session is a follow-up 2-3 weeks
after the completion of the course, to share strategies, successes, and
ongoing challenges. And finally, how do you fuel your soul without money
or food? Find out how, and share your experiences, as you learn to make
different choices in your relationship with food, and in your relationship
with your body.
About Dr. Colleen Cannon: Colleen holds a Ph.D. in clinical psychology
from Queen’s University. Colleen’s work in health psychology focuses on
how thoughts, feelings and behavior influence health and well-being. She
has extensive experience with conditions such as diabetes, hypertension,
pain, and coronary artery disease. Colleen has many years of experience
developing and facilitating workshops for client groups, and her style
is consistently described as relaxed but professional, practical but thought-provoking.
Colleen has taken an active leadership role in various health care settings,
training other health care providers, supervising Ph.D. students and interns,
and presenting at national conferences. She is currently a co-investigator
with faculty at the University of Calgary studying the effectiveness of
a workshop series called Food and Mood that she initiated and co-developed.
Colleen also has years of experience working with clients in a broad range
of mental health areas including: depression; anxiety; and the effects
of trauma. She is registered with the College of Alberta Psychologists,
and is a member of the Academy for Eating Disorders. Visit www.colleencannon.com.
Recipe of the Month:
Raw Veggie Dip
"Summer is a great time to make a large plate of raw
veggies and dip for snacking. This make ahead dip is tasty and lower in
fat and calories than most commercial dips. Enjoy!"
Makes 6 servings
What You Need:
2/3 cup light mayonnaise or salad dressing
1/3 cup light sour cream
Splash of Worcestershire sauce
1 tbsp. dried dill
1 tsp Dijon mustard
Pinch of salt
Pinch of pepper
1/4 tsp onion powder
How You Prepare:
Stir the above ingredients together in a bowl and refrigerate.
Per Serving:
Calories 71
Carbohydrates 4 g
Fat 5 g
Protein 1 g
Dietary Fiber 0 g