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D is for Dependable
As much as I hate to admit it, summer is long gone and with it are the abundant opportunities to soak up the sun along with your daily dose of Vitamin D. Vitamin D, which is considered by many experts to be a hormone because it can be produced in our bodies, is responsible for stimulating the absorption of calcium and phosphorous, which keep our joints and bones healthy and strong. More recently, Vitamin D has been touted for its role in regulating and supporting the immune system.
However, with an ever-increasing number of sun-phobic folks lathering on the sunblock, not to mention the fact that most of us spend the greater part of our days indoors, Vitamin D deficiency is becoming more common, especially during the fall and winter. A deficiency in this health-promoting vitamin, according to John Cannell, M.D., "has been associated with autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, and more". This winter protect yourself from falling into the red by getting your vitamin D levels tested and supplementing with Vitamin D3 and/or introducing vitamin D-rich foods into your diet.
Get Tested
If you live in the Bay Area and your full-time gig keeps you indoors and you work out in a gym (duh), then there is a good chance that you may be lacking optimal levels of Vitamin D. A simple blood test for 25 hydroxy vitamin (OH) D3 can help identify deficiencies and most insurance will pay for it. You want your levels to be at least 50 ng/ml, according to John Cannell, M.D. and others.
Food Sources
There are two major food sources of vitamin D--vitamin D2 and vitamin D3. Vitamin D2 is the one most often added to milk and nutritional supplements. I do want to caution that ingesting too much vitamin D, particularly D2 can be toxic. If you're concerned about toxicity, have your vitamin D levels in addition to your serum calcium checked. High vitamin D2 intake can raise serum calcium too much.
| Food | International Units(IU) per serving |
| Pure Cod liver oil, 1 Tablespoon |
1,360
|
| Salmon, cooked, 3½ ounces | 360 |
| Mackerel, cooked, 3½ ounces | 345 |
| Sardines, canned in oil, drained, 1¾ ounces | 250 |
| Tuna fish, canned in oil, 3 ounces | 200 |
| Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup | 98 |
| Egg, 1 whole (vitamin D is found in egg yolk) | 20 |
I love that WOD, so clever....I'm gonna turn these guys at CrossFit Copenhagen onto Mini programming if it's the last thing I do!
Nice work by Marc "Leapfrog" T this morning on the box jumps.
Connie, thanks so much for this post. I think research on vitamin D deficiency is finally starting to reach a ground swell and I hope everyone will decide to find out if they are deficient (I'll take even-odds bets on any non-vitamin-D-supplementing CFOer's deficiency for any sum up to three figures if that's what it takes for anyone to get tested.). There is a ton of research on the importance of maintaining appropriate vitamin D levels for good health. Here is one very recent review on the relationship between serum vitamin D levels and cancer incidence:
Garland Cedric F., Gorham Edward D., Mohr Sharif B., Garland Frank C.. Vitamin D for cancer prevention: global perspective. Annals of epidemiology. 2009;19:468-483.
You can find the abstract here. I have the full text of this article as well as many others on the reationship between serum vitamin D levels and cancer if anyone is interested.
I don't give medical advice out over the internet (or anywhere), but I take 5000 IU of D3 in a refrigerated oil gel cap every evening I can remember to.
hi public defenders (Darby, Brandon) -
I need a public defender for a case in Solano. Arraignment is Jan 22nd. So how does one get a PD? do you have to request it from the court?
Anyone know? How do I get info on the case?
Thank you in advance. brad_gilliatt@yahoo
What did you do?? We must know...
Only our Bad Brad would request a public defender on the CFO site. I wanna know what you did, too!
Brad,
I just sent you an email at the address you listed - it came back undeliverable. If you do need advice / questions answered - I'll be in tonight. You can also get my cell number from Mike. And definitely do not post anything about the circumstances on the CFO Blog.
Oh I'm pretty sure that the CFO message board would be considered an Attorney-Client privileged communication, so feel free to post away. Pictures (ala "The Hangover") are appreciated.
Wait just a minute here. If my taxpayer dollars are going to pay for a public defender for Bad Brad, seems like I should get a full-on membership in his fancy club in the hills, not just invited to a party once a year.
Have no fear, Bad Brad is innocent of all things, real and imagined.
Brandon - I will need to get a little direction from you. I'll be at the 6pm tonite.
It is unfortunate that spending time in the sun can result in burns that increase the risk of cancer and that not spending time in the sun could cause a vitamin D deficiency that increases the risk of cancer. Good thing I have a deep tan that allows for extended periods of sun bathing.
Brad, I believe you. I am sure that car was not stolen and that the boxes of lingerie in the back were legitimately obtained.
Nicole, we miss you!