Vitamin D & the Flu

Vitamin D increases your immunity to the flu.

There are two forms of Vitamin D, synthetic Vitamin D2 and natural Vitamin D3, that contribute to the human body’s supply of vitamin D. Vitamin D3 is thought to be at least four times more effective than Vitamin D2. Sources of Vitamin D include food, exposure to sunlight and dietary supplements.

Food

Salt water fish such as herring, salmon, sardines, and fish liver oils are good sources of Vitamin D3. Small quantities of Vitamin D3 are also derived from eggs, veal, beef, butter and vegetable oils. Foods such as milk, margarine, butter, cereals and chocolate mixes often have added Vitamin D.

Sunlight.
Twenty minutes of sun exposure will provide ten to twenty thousand IU (International Units) of Vitamin D. However, exposure to sunlight is controversial. Although an excellent and inexpensive source of Vitamin D, the American Academy of Dermatology continues to warn the public about the danger of sun exposure.

Dietary supplements.
I often advise well adults and adolescents to take 5,000 IU per day of Vitamin D3.

However, this is not a one-size fits all solution. Getting the right amount of Vitamin D is critical.

Monitoring your blood level is important to maintain the optimum level of Vitamin D. We use a quick and inexpensive test to measure a metabolite known as 25-hydroxyvitamin D, or 25(OH)D. Blood levels between 60 and 80ng/ml are ideal to maximize your personal immunity. Levels under 40 ng/ml indicate a Vitamin D deficiency and increased vulnerability. As Vitamin D is fat soluble, it is also possible to build up a toxic level over 90 ng/ml.

Set up an appointment to find discuss your personal needs and test your current Vitamin D level.

Call 503-492-9427
email jen@favoritedr.com

Antioxidants & the Flu

Antioxidants protect against lung damage caused by the influenza virus. As we approach this flu season add more foods high in antioxidants to your regular day! Look for foods rich in Vitamin C, Vitamin E, Beta Carotene, and Selenium. Below is a list of some of the best and most studied foods high in antioxidants.

Vitamin C
Amla Fruit
Apricots
Apples
Blueberries
Blackberries
Acai Berries
Cranberries
Raspberries
Rosehip
Cherries
Wolfberry
Blackcurrants
Citrus Fruits
Strawberries
Prunes
Grapes
Raw Cabbage and Potatoes
Green Leaf Vegetables
Green and Red Bell Peppers
Artichokes
Broccoli
Watercress
Spinach
Watermelon
Walnuts
Tomatoes
Vitamin E
Astaxanthin (found in Salmon)
Wheat Germ
Nuts
Seeds
Whole Grains
Green Leafy Vegetables
Vegetable Oil
Fish Liver-Oil
Beta Carotene
Carrots
Winter Squashes
Broccoli
Sweet Potatoes
Tomatoes
Kale
Collards
Cantaloupe
Peaches and Apricots
Spirulina
Selenium
Fish
Shellfish
Red Meat
Grains
Eggs
Chicken
Garlic
Unexpected Foods High In Antioxidant
Beans
Potatoes
Artichokes
Olive oil.
Sesame seed oil Sesame seeds
Pistachio Nuts.
Flaxseed Oil
Maple Syrup
Ginger
Ground cloves
Cinnamon

14 Tips for immediate relief from bad stress

1. Run a hot bath with essential oils

2. Breathe deeply. Use square breathing: inhale 4 counts, hold 4 counts, exhale 4 counts, hold 4 counts.

3. Meditate or pray

4. Aromatherapy

5. Take a time-out

6. Focus intently on something pleasant – such as your favorite music

7. Get a massage

8. Engage in vigorous, productive activity (such as cleaning)

9. Exercise or take a brisk walk

10. Talk with someone in your support network

11. Hug someone who cares about you

12. Drink lots of water

13. Look yourself in the mirror and repeat your favorite affirmations

14. Write down everything that bothers you (and then destroy the paper!)