Isolated image of oats in a bowl.
Start Roughing it …. a bit on fiber
Confused by fiber? Well, you’re not alone. Most people are. But you don’t have to know all the ins and outs of fiber to get benefit from it. When you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you’ll need, which means you’ll also be lowering your risk of diabetes, heart disease, diverticulitis, and constipation. Not a bad package deal.
Officially, fiber is a type of carbohydrate that the body can’t digest. Most adult women should shoot for over 20 grams of fiber a day; men should shoot for over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans.
The benefits of fiber are PROFOUND. Listen to this audio, it’s worth the beginning transitions.
Dr Watson – What is fiber
YOU ARE AWESOME!
Vitamin D : fat-soluble vitamin, which is actually a hormone. It is the only vitamin that the body will produces on its own.
- Helps your body absorb calcium and phosphorus. This is vital for strong and healthy bones.
- A fall in the concentration of calcium in the bloodstream is detected by the parathyroid glands, which then produce parathyroid hormone. Parathyroid hormone increases the activity of the enzyme (catalyst) that produces active vitamin D. This increase in the concentration of calcium together with vitamin D feeds back to the parathyroid glands to stop further parathyroid hormone release. The production of vitamin D is also directly regulated by calcium, phosphate and calcitriol.
- Naturally occurring in some foods, added to others, and made by the body when UV lights hits the skin.
- Must be activated by two produces in the body to be utilized. One is done in the liver, the second is done in the kidney. Very nutshell version.
- Promotes calcium absorption in the gut
- Helps prevent hypocalcemic tetany (involuntary contraction of muscles, leading to cramps and spasms)
- Reduction of inflammation
- Regulation of many processes such as cell growth, neuromuscular, immune function, and glucose metabolism
- Reduces Depression: Research has shown that vitamin D can serve an important role in regulating mood and reducing depression and anxiety. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
- Helps facilitate weight loss
- fatty fish (such as trout, sardines, salmon, tuna, and mackerel)
- Beef liver, cheese, yogurt and egg yolks
- Mushrooms provide variable amounts of vitamin D2
- Fortified foods like milk
Vitamin D and Depression
- Low levels of vitamin D have been associated with decreased cognitive function, specifically in the realm of mental health
- Researchers behind a 2013 meta-analysis noticed that study participants with depression also had low vitamin D levels.
- It’s also worth mentioning here that vitamin D is thought to be able to activate the synthesis of serotonin, a neurotransmitter and hormone that, similar to dopamine, can help to improve your mood.
Vitamin D and Hormones (sex)
- Testosterone : Studies have found that an adequate level of vitamin D is actually pretty important for regulating this crucial sex hormone.
How Being Deficient Might Feel
- Fatigue, aches and pains
- A general sense of not feeling well
- Severe bone or muscular pain or weakness
- Stress fractures
|Cod liver oil, 1 tablespoon||34.0||1,360||170|
|Trout (rainbow), farmed, cooked, 3 ounces||16.2||645||81|
|Salmon (sockeye), cooked, 3 ounces||14.2||570||71|
|Mushrooms, white, raw, sliced, exposed to UV light, ½ cup||9.2||366||46|
|Milk, 2% milkfat, vitamin D fortified, 1 cup||2.9||120||15|
|Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup||2.5-3.6||100-144||13-18|
|Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving||2.0||80||10|
|Sardines (Atlantic), canned in oil, drained, 2 sardines||1.2||46||6|
|Egg, 1 large, scrambled**||1.1||44||6|
|Liver, beef, braised, 3 ounces||1.0||42||5|
|Tuna fish (light), canned in water, drained, 3 ounces||1.0||40||5|
|Cheese, cheddar, 1 ounce||0.3||12||2|
|Mushrooms, portabella, raw, diced, ½ cup||0.1||4||1|
|Chicken breast, roasted, 3 ounces||0.1||4||1|
|Beef, ground, 90% lean, broiled, 3 ounces||0||1.7||0|
Optimal serum concentrations of 25(OH)D for bone and general health have not been established because they are likely to vary by stage of life, by race and ethnicity, and with each physiological measure used [1,13,14]. In addition, although 25(OH)D levels rise in response to increased vitamin D intake, the relationship is nonlinear . The amount of increase varies, for example, by baseline serum levels and duration of supplementation. Resource: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
*Serum concentrations of 25(OH)D are reported in both nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL). One nmol/L = 0.4 ng/mL, and 1 ng/mL = 2.5 nmol/L.
- children and teens: 600 IU
- adults up to age 70: 600 IU
- adults over age 70: 800 IU
- pregnant or breastfeeding women: 600 IU
|<30||<12||Associated with vitamin D deficiency, which can lead to rickets in infants and children and osteomalacia in adults|
|30 to <50||12 to <20||Generally considered inadequate for bone and overall health in healthy individuals|
|≥50||≥20||Generally considered adequate for bone and overall health in healthy individuals|
|>125||>50||Linked to potential adverse effects, particularly at >150 nmol/L (>60 ng/mL)|