Spring comes a little early this year, and with it the hope to get outside, clean up the yard, get the golf clubs ready and the bicycles tuned up.
Make sure that your body is ready for the "Spring Surge" of activity. I know that many of you are avid gardeners, cyclists, and all-around outdoor enthusiasts, but please remember to ease into your activities this Spring. Most of us have been relatively sedentary during the cold Winter months, which leads to relative decreases in strength and flexibility.
Take some time to do some easy stretching and a general warm-up (walking around the block a couple times) before you dive into your activity. And remember that prolonged positioning is the enemy of the spine, get up and move around every 20 to 30 minutes to prevent spinal injuries. These frequent breaks are an opportunity to keep yourself hydrated as well.
Keep yourself mindful of these easy tips and you'll be less likely to injure yourself. If you need some stretching tips or other help getting ready for Spring, give us a call!
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Wednesday, March 20, 2013
Friday, March 15, 2013
Vitamin D and Bone Health
Vitamin D has been in the news a lot lately. Research is uncovering the role of Vitamin D in immunity and cancer, but there has also been some uncertainty about the quantity of Vitamin D needed to maintain bone health. As you know, Vitamin D is essential for the absorption of calcium.
The present recommendations from the Office of Dietary Supplementation a the National Institutes of Health are as follows:
Ages 1-70: 600 IU per day, male or female
Ages 70+: 800 IU per day
If you get some sun exposure (5-30 minutes) on your face, arms, legs, or back between 10 AM and 3 PM twice per week, without sunscreen, you probably manufacture enough Vitamin D already. The quantities from the NIH are based on minimal sun exposure.
Very few foods contain sufficient Vitamin D. These would be cod liver oil, salmon, and swordfish. Because of this, foods such as milk and cereal are fortified with Vitamin D. People who get limited sun exposure and eat few fortified foods probably require supplementation.
Couple a quality Vitamin D supplement with a good source of calcium. Dietary calcium is best, but if you do not eat many calcium containing foods, choose a supplement that provides calcium that can be absorbed. Calcium lactate or calcium citrate are excellent sources.
If you have any questions or would like more information about Vitamin D and bone health, please contact us!
The present recommendations from the Office of Dietary Supplementation a the National Institutes of Health are as follows:
Ages 1-70: 600 IU per day, male or female
Ages 70+: 800 IU per day
If you get some sun exposure (5-30 minutes) on your face, arms, legs, or back between 10 AM and 3 PM twice per week, without sunscreen, you probably manufacture enough Vitamin D already. The quantities from the NIH are based on minimal sun exposure.
Very few foods contain sufficient Vitamin D. These would be cod liver oil, salmon, and swordfish. Because of this, foods such as milk and cereal are fortified with Vitamin D. People who get limited sun exposure and eat few fortified foods probably require supplementation.
Couple a quality Vitamin D supplement with a good source of calcium. Dietary calcium is best, but if you do not eat many calcium containing foods, choose a supplement that provides calcium that can be absorbed. Calcium lactate or calcium citrate are excellent sources.
If you have any questions or would like more information about Vitamin D and bone health, please contact us!
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