Podcasts about vitamin d vitamin d

In this episode of Shift with CJ, we explore the often-overlooked yet incredibly important gland in your body: the thyroid. CJ breaks down the science behind thyroid function and how it impacts every aspect of your health, from metabolism to brain function. If you've been struggling with fatigue, brain fog, or mood swings, this episode is for you.Key Points:Thyroid Basics: The thyroid is a small, butterfly-shaped gland at the base of your neck that plays a vital role in regulating your metabolism. It impacts brain function, digestion, heart health, and even mood.Thyroid Hormones: The two primary hormones produced by the thyroid are T3 (triiodothyronine) and T4 (thyroxine). T3 is the more active form and is crucial for regulating energy levels and metabolism.Brain Function: Research has shown that thyroid hormones significantly impact brain function, particularly in decision-making, curiosity, and mood regulation. When T3 levels are low, it can lead to apathy and even depression.Thyroid and Stress: Elevated cortisol levels from chronic stress can inhibit thyroid function. Low-carb diets can also increase cortisol, which might disrupt thyroid balance over time.Signs of Hypothyroidism: Common symptoms include persistent fatigue, unexplained weight gain, cold sensitivity, brain fog, dry skin, brittle nails, and mood swings. If you're experiencing these symptoms, a thyroid function test (TSH, T3, and T4) may be beneficial.Key Takeaways:The Thyroid is a Master Regulator: It's not just about metabolism—your thyroid impacts almost every system in your body.Hormonal Balance is Crucial: Proper conversion of T4 to T3 is key to maintaining your energy levels and mental sharpness.Stress and Diet Impact Thyroid Health: Chronic stress and extreme diets, like long-term low-carb plans, can negatively affect thyroid function.Symptoms Can Be Subtle: Hypothyroidism symptoms like fatigue and brain fog often go unnoticed but can signal thyroid issues.Check Your Thyroid Health: If you suspect thyroid dysfunction, a simple blood test can provide clarity.5 Things You Can Start Doing Today to Improve Your Thyroid Health:Increase Your Iodine Intake: Iodine is essential for thyroid hormone production. Incorporate iodine-rich foods like seaweed, kelp, and seafood into your diet, or consider a supplement.Balance Your Carbs: After a long period of low-carb eating, it's important to reintroduce healthy carbs like sweet potatoes or quinoa to stabilize energy and cortisol levels.Prioritize Sleep: Aim for 7-9 hours of quality sleep per night to support thyroid function. Adequate rest also helps manage cortisol, the stress hormone.Get Sunlight for Vitamin D: Vitamin D is vital for thyroid health. Aim for 10-15 minutes of morning sun exposure daily, or take a vitamin D3 supplement if needed.Exercise Smartly: Incorporate strength training, moderate cardio, and yoga, but avoid overtraining, which can elevate cortisol and strain the thyroid.By understanding how your thyroid functions and making small adjustments to your lifestyle, you can significantly improve your overall health and energy levels. Stay tuned for more insights, and don't forget to check out CJ's Skool community for deeper dives into biohacking topics!Click here to join: https://www.skool.com/road-to-superhuman-5183

Here are the supplements I use daily for lean muscle in menopause. And it's made a difference. A big difference. In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health. So if you didn't listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good again in the middle, listen to that one. How thrilled would I be to do the same from 60 to 70? But I promised in response to questions to answer not just the carefully designed strength programs I use (and share with you) but how I support that with supplements and eating. The Benefits That You Could Get From These Supplements For Lean Muscle in Menopause: The Benefits That You Could Get From These Supplements for Lean Muscle in Menopause: Protein Powder: Protein powder supports muscle repair and recovery, aids in maintaining lean muscle mass, and can contribute to healthy bone density. It is particularly effective in stimulating muscle protein synthesis, crucial for combating age-related muscle loss. [00:07:13] Need a quick list of High Protein Meals I like? Here are 8: https://www.flippingfifty.com/high-protein-recipes Essential Amino Acids (EAAs): EAAs are crucial for muscle protein synthesis, the process by which the body repairs and rebuilds muscle fibers. These amino acids cannot be produced by the body and must be obtained through diet or supplementation. For women over 40, EAAs can significantly support the maintenance of muscle mass, which naturally begins to decline with age. [00:12:37] Creatine: Creatine is well known for its benefits in increasing strength, power output, and muscle mass. It helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial for short bursts of power and strength. For women over 40, creatine can help improve muscle mass, cognitive function, and potentially bone density. [00:13:57] Vitamin D: Vitamin D plays a crucial role in bone health by facilitating calcium absorption, which is vital for maintaining strong bones. It also supports muscle function and has been linked to improved immune system health. [00:15:42] Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit muscle recovery and joint health. They also play a critical role in cardiovascular health and cognitive function. For women over 40, incorporating Omega-3s can help mitigate the risks of chronic diseases and support overall well-being. [00:16:15] Magnesium: Magnesium is vital for muscle function, supporting relaxation and reducing cramps. It also plays a key role in energy production, bone health, and maintaining a healthy nervous system. For women over 40, magnesium can help improve sleep quality, a common challenge during menopause. [00:18:18] Collagen: Collagen is crucial for skin elasticity, joint health, and the integrity of connective tissues. Supplementing with collagen can support skin hydration and reduce the appearance of wrinkles, which may be more pronounced post-menopause. It also plays a role in bone and muscle health, potentially aiding in the prevention of age-related muscle loss and bone density reduction. Many women supplementing with collagen report reduced joint stiffness and increased healing time in the event of injury. [00:20:37] Calcium: Essential for bone health, calcium supports the development and maintenance of strong bones, reducing the risk of osteoporosis. It's also vital for muscle function, nerve signaling, and heart health. [00:23:22] There you have it, supplements for lean muscle in menopause (and beyond). Indirectly, there may be more but these are keys. You've heard me speak about the “extras” I use like c60, Mitopure and these too are indirectly related to recovery, mitochondrial function which boosts capacity for exercise allowing the right exercise to boost the mitochondria more. Other things like matcha and or clean coffee are in my arsenal too. They're daily habits but they contribute to accelerated fat burning, elevated performance during workouts. As you weave through your habits, knowing sleep and gut health are crucial to lean muscle and body composition, you might find betaine HCL, melatonin, or 5 htp is also a key for you. Coming up later this month we're talking about Pelvic Health. Resources: Flipping 50 Paleo Protein: https://www.flippingfifty.com/protein Flipping 50 Plant Protein: https://www.flippingfifty.com/protein Flipping 50 Burn Boost (with Leucine): https://www.flippingfifty.com/protein Flipping 50 Collagen Boost: https://www.flippingfifty.com/protein Essential Amino Acids: https://www.flippingfifty.com/staylean Creatine: https://amzn.to/3PxXK2x Magnesium: https://amzn.to/3PxXK2x Micronutrient Testing: https://www.yourlabwork.com/flipping-50 code: Flipping50 What, When & Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise References: Over 18 references were used for this episode. The full list will be released later this month and we'll be sharing it with our subscribers. If you're registering for the What, When & Why to Exercise for Women 40+ summit you'll get it with your registration too! Previous Episodes You Might Like: I Gained Muscle After 50: How I Lost Fat https://www.flippingfifty.com/Gained-muscle-after-50 Less Belly Fat: Muscle Loss is Fat Gain in Menopause: https://www.flippingfifty.com/less-belly-fat-muscle-loss-is-fat-gain-in-menopause-2/ Live Longer Regardless of Your Biological Age: https://www.flippingfifty.com/live-longer-regardless-of-your-biological-age/ Follow me on: YouTube: https://www.youtube.com/flipping50tv Instagram: https://www.instagram.com/flipping50tv Facebook: https://www.facebook.com/flipping50tv

In this podcast, Dr. Berg talks about vitamin D and if you can overdo it.

This time of year, it can feel like everyone around you is getting sick. Whether it's a cold, the flu, RSV Covid, Strep, or some other virus - it can feel a bit like it's impossible to stay healthy during this time of year.  This is especially daunting for those who have autoimmunity, Hashimoto's and thyroid issues because the standard advice about boosting your immunity could actually lead to a flare up. This is certainly the case for those with Hashimoto's.  Staying up to Date on Immune Protocols I've shared my immune protocols that are safe for Hashimoto's and other autoimmunity in the past but there are always new ways of looking at things, new research, and new ideas to consider. So, in this episode, I'm sharing my MOST up-to-date Hashimoto's-safe immune protocols to help you stay healthy this winter.  It's important to stay on top of things and I'm thrilled to be sharing these Hashimoto's-safe immune boosting strategies with you.  Don't Follow Generic Immune Advice Anyone with Hashimoto's or autoimmunity has an immune system that functions differently than a normal immune system. Many people don't realize that this means you can't follow standard immune boosting advice.  When you have an autoimmune disease the immune system is already overactive. Most immune boosting supplements stimulate your immune system. For anyone with autoimmunity, this extra stimulation could put your issue into overdrive and make you feel even worse.  It seems logical - if you are fighting an infection, you want to boost your immune system. But, for those with autoimmunity, you don't just stimulate the part of it that fights infections, you stimulate the whole thing, even the part that also fights your own organs!  Immune Boosting Herbs and Supplements to Avoid With Hashimoto's Some of the most commonly recommended immune-boosting supplements that those with autoimmunity and Hashimoto's should avoid include: Echinacea Astragalus Reishi (and other immune supporting mushrooms) Elderberry Be extra cautious because some of these herbs are included in different immune formulations. It's always best to read the ingredients to double check that they're not present in a formulation you're considering.  Green Light for These Immune Supporting Supplements for Hashimoto's Patients You might be thinking, if I can't take these or anything with them in it, how am I supposed to stay healthy this winter? Don't worry! There are other nutrients that are not only super effective but also very safe when it comes to both autoimmunity and preventing immune dysregulation. Here is my go to list of immune-boosters safe for Hashimoto's:   Vitamin C Many of us know about the power of vitamin C but I feel it gets overlooked. I've been using this for years with great results. My recommendation for general immune support for a typical 150 pound adult  is 1000-2000 mg of vitamin C per day. I personally use the C+BioFizz from Designs for health which makes a yummy fizzy drink. However, capsules like Stellar C are also great. If you have digestive issues, vitamin C can cause loose bowels. If that happens for you, Liposomal Vitamin C is a wonderful solution to this problem (just remember to keep it refrigerated!) If you are already symptomatic, you will want to increase your vitamin C significantly for 7-10 days. I suggest doing this in divided doses. For example, take 500 to 1000 mg of vitamin C every 30-60 minutes until you get diarrhea (this is your body telling you it's saturated).  Vitamin D Vitamin D is important for everyone as we go into the winter. The dosage is going to vary for each person so it's a good idea to do a lab test to get your levels so you know how much you actually need. I like to have my patients in the range of 50-80. If you don't know your levels, 5000 IU of vitamin D would typically be recommended. Vitamin D really helps balance the immune system so it's key for anyone with autoimmune dealing with a virus or infection as it will prevent upregulations.   Keep in mind that Vitamin D should ideally come with vitamin K to prevent calcification of tissues and organs. I use Emulsi-D3 Liquid (great for anyone who struggles with fat soluble vitamins).  Vitamin D Supreme capsules work really well for those who don't need a liquid. One more recommendation. If your levels are really low and you can't seem to get them into optimal range, you may want to try the Hi Po Emulsi D3. It gets levels up quickly but make sure you are getting vitamin K from another source (like a multivitamin).  Zinc + Quercetin This is the dynamic duo. Zinc is excellent for a short period of time however, it stays outside the cells unless it gets a bit of help. Doctors will prescribe medication but I recommend taking Zinc with Quercetin. Quercetin is completely natural, no prescription necessary and does not have any controversy around it. Quercetin is great at getting zinc into the cell. I use the DFH Quercetin and Nettles and recommend 250 mg daily for prevention. If you are sick, you can up the dosage to about 1000 mg of quercetin. Zinc and quercetin is definitely a power couple and I see great results with both prevention and also healing from infection.  There is one big caution with zinc and that is that it will push copper out of the body. You want to keep these minerals in balance and the best way to do that is to either limit extended use of zinc or take a supplement that has a bit of extra copper. Check your multivitamin for this or you can take copper separately. Garlic I love garlic because it works so well, so quickly and I typically don't see many side effects. Garlic naturally has antiviral and anti-microbial properties so it can work on bacteria, yeasts, and other bugs. Even though I'm a big fan, I don't recommend taking garlic long term or for general immune support. I use it when I've been exposed to someone sick, if I feel something coming on, or when I'm symptomatic. You want to keep it to these times because it's so powerful it can affect your microbiome negatively if you don't give your body a break from it. Plus, you could build up a tolerance and decrease efficacy when you really need it.  My go-to favorite is Allimax. I like it because it's a patented allicin extract with high potency. And, it's odor-less. I recommend 4-6 capsules a day for the duration of illness. This is also the dose if you've been exposed or feel something coming on.  Liposomal Glutathione Glutathione is a powerful antioxidant and an immune balancer. You can use it everyday (1 tsp per day) but if you are sick, you can double the daily dosage. This will really help support the immune system while it is fighting off the infection or virus. I use the Apex Trizomal Glutathione, or the Therasomal Glutathione from Quicksilver. Specialized Pro-Resolving Mediators (SPM) SPM is also fantastic for balancing the immune system and taming inflammation which is so key for anyone with autoimmune issues when they are trying to fight a bug. There are two options that I really like. Metagenics' SPM was first to the market and is the most potent however, it is the more expensive option. Designs for Health's SPM has a slightly lower price, but you will need to take more to get the same dosage as Metagenics' SPM. Both are good options.  BONUS - My Exact Protocol for When You're Sick I normally save this kind of extra information for my newsletter subscribers, but it's so helpful I wanted to also share it with you. (Make sure you get on my newsletter list so you never miss out on these kinds of bonuses).  Use the below for 7-10 days or until you feel better: Vitamin C  5000-6000mg per day in divided doses. I personally use C+BioFizz which you pop in water for a fizzy drink, but if you prefer capsules, the Stellar C is great). Please note that if you experience loose stools when taking vitamin C, you may want to try Liposomal Vitamin C because it helps the body absorb through the mucous membranes in your mouth first (just remember to keep this one refrigerated.) Vitamin D Supreme - 10,000 IU per day. If you have trouble absorbing vitamin D, you can use the Emulsi D Synergy or the  Hi Po Emulsi D  Zinc - 1 capsule twice per day with any meals. Quercetin and Nettles – 3 capsules twice per day with any meals. This helps zinc get into the cell to deactivate viruses. Allimax - 3 capsules twice per day with any meals. SPM Supreme - 3 gel caps twice per day with any meals. The higher dose is extremely helpful when sick to lower inflammation and I have seen great results in preventing post viral complications and autoimmune flares. Therasomal Glutathione - 4 pumps first thing in the morning and 4 pumps at bedtime. This is great to help balance the immune system and prevent post viral complications and viral mediated Autoimmune/Hashimoto's flare ups. Remember, you want to follow this protocol for 7-10 days. Not only should this decrease your sick time, it should also help you prevent Hashimoto flare ups. Links: Resources mentioned Suggested Products C+BioFizz  Stellar C Liposomal Vitamin C Emulsi-D3 Liquid  Vitamin D Supreme Hi Po Emulsi D3 Zinc Quercetin and Nettles Allimax Trizomal Glutathione Liposomal Glutathione Metagenics' SPM Designs for Health's SPM Supreme Related Podcast Episodes:   Thanks for Listening If you like what you heard, please rate and review this podcast. Every piece of feedback not only helps me create better shows, it helps more people find this important information. Never miss an episode -  Subscribe NOW to Health Mysteries Solved with host, Inna Topiler on Apple Podcasts, Spotify, Stitcher or Google Podcasts and remember to rate and review the show! Find out more at http://healthmysteriessolved.com   PLEASE NOTE All information, content, and material on this podcast is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Some of the links provided are affiliate links. This means we may make a very small amount of money should you choose to buy after clicking on them. This will in no way affect the price of the product but it helps us a tiny bit in covering our expenses. 

Episode 111: Pregnancy FAQ  Dr. Urso answers commonly asked questions during pregnancy.  You are listening to Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California, a UCLA-affiliated program sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home. This podcast was created for educational purposes only. Visit your primary care provider for additional medical advice.Written by Carmen Urso, MD. Edited by Hector Arreaza, MD.Pregnancy is one of the most exciting moments of a woman's life, but at the same time, it could be a little scary because whatever the mother does may affect the baby. This is why it is so important to make sure about general recommendations during pregnancy. The information I present here is evidence-based. 1. Should I take prenatal vitamins?The goal of prenatal supplements is to provide the vitamins and minerals needed to promote normal fetal development. Some studies have shown that in high-income countries where the food is vitamin-fortified, and typically people are well-nourished, vitamin supplementation has not proved to improve maternal and neonatal outcomes. However, a Cochrane review of randomized trials in low- and middle-income countries with vitamin and mineral diet deficiency found that supplementation reduces the risk of low birth weight and small for gestational age. Because you don't always know the nutritional status of a patient, it is advised to use a standard prenatal vitamin. What are the most important vitamins in the prenatal period? The 2 most important elements are folic acid and iron, which can be found in regular prenatal vitamins. The American College of Obstetrics and Gynecology (ACOG) recommends multivitamins with: -Folic acid: 400mcg to 800mcg daily to reduce the risk of neural tube defects. It is recommended to start before pregnancy until the end of the first trimester (12 weeks). Patients with a history of fetal neural tubal defect should take 4000 mcg (4mg) daily. The USPSTF recommends (Grade A, 2017) to supplement with folic acid for all women of childbearing before pregnancy. Supplementation should start at least one month before pregnancy, according to CDC. -Iron: 30 mg/day to prevent maternal anemia. The formulation should contain 15-30 mg/dl. Most prenatal contain about 30 mg, which is considered a “low” dose, and 65 mg of elemental iron is equivalent to 325 mg of ferrous sulfate, which is a common supplement given to patients in our clinics. So, patients could take one tablet of 325 mg of ferrous sulfate daily and have enough for their pregnancy, or take it every other day if they are intolerant to iron]-Vitamin D: Vitamin D deficiency is associated with preterm birth and preeclampsia. 200-600 international units are recommended. ACOG does not recommend screening for vitamin D deficiency before or during pregnancy. The USPSTF concluded there is insufficient evidence to recommend for or against Vitamin D deficiency screening in asymptomatic adults. This is a Grade I recommendation.-Calcium: Supplements should contain 1000 mg/dL. Most multivitamins have 200-300mg; the rest of the daily calcium should come from dietary sources. Foods rich in calcium include dairy products such as milk, yogurt, cheese, soybeans, seeds, beans, lentils, and dark-green leafy vegetables like kale, spinach, and collard greens. Another source of vitamin D is sun exposure. We do not recommend sun exposure as a source of vitamin D, but there are benefits to sun exposure for other reasons, for example, mood.2. Should I be eating for 2 while I am pregnant?It is a misconception. Pregnant women do not have to eat for 2. Caloric intake will depend on the number of fetuses (single or multiple), the trimester, and the pre-pregnancy weight. During the first trimester, no extra daily calories are needed. In the second trimester, a pregnant person will need 340 extra calories/day, and in the third, 450 extra calories/day for a total of 2200 to 2900 kcal/day. The weight gain will be based on pre-pregnancy BMI (body mass index). For example, a patient who is overweight (BMI 20-29) should gain 15-25 lbs. in the whole pregnancy, but a patient with obesity (BMI above 30) should gain 11-20 lbs. only. These are the recommendations by the National Academy of Medicine.Interestingly, if you are underweight before pregnancy, you can gain 30-40 pounds.National Academy of Medicine Recommendations for Weight Gain in Pregnancy:Pre-pregnancy BMI Category (kg/m2)                  Recommended Weight Gain (lbs.) Underweight (less than 18.5)                                                       28–40 Normal weight (18.5-24.9)                                                              25-30Overweight (25.0-29.9)                                                                    15-25Obese (30 or greater)                                                                         11-203. Can I drink alcohol?There is not a safe level of alcohol during pregnancy. Alcohol can cause life-long birth defects. Even little amounts can cause problems to the baby, such as coordination, behavior, attention, and learning disability. Heavy drinking can cause fetal alcohol syndrome, characterized by developmental delay, short stature, abnormal facial features, small head size, vision impairments, and hearing difficulty. It is recommended to avoid alcohol at all costs during pregnancy. 4. Can I drink coffee? Caffeine increases catecholamine levels in the maternal blood, and it crosses the placenta. Caffeine was thought to increase the risk of spontaneous miscarriage, but recent studies showed that moderate caffeine intake was not related to miscarriage or preterm birth. ACOG states that low to moderate intake, less than 200mg (6 oz per day), does not appear to be associated with adverse effects. The amount of caffeine varies in different foods. For example, 8 oz of brewed coffee has approximately 137mg of caffeine. Also, we must remember that caffeine is in other drinks like soda and tea.Content of caffeine in different drinks: -Instant Coffee 76mg -Tea, Brewed 48mg; Instant 26-36mg-Caffeinated soft drink (12 oz) 37mg-Hot cocoa (12oz) 8-12mg-Chocolate milk (8oz) 5-8mg-Dark chocolate (1.45 oz) 30mg -Milk chocolate (1.55oz) 11mg -Semi-sweet chocolate (1/4 cup) 26-28mg -Chocolate syrup (tbsp) 3 mg-Coffee ice cream or frozen yogurt 2mg 5. Can I eat fish?Fish is an excellent source of omega 3, which is associated with improved neurodevelopment in children, decreased risk of preterm birth, and reduced allergy and atopic disease. Fish also contains mercury which can cause fetal neurologic damage. All fish contain mercury, but some have more than others. This is why it is so important to know what fish has more mercury content.ACOG recommends 2 to 3 servings per week. Pregnant women can have fish high in omega 3 and low in mercury. Some examples of fish that are high in omega 3 and low in mercury are anchovies, Atlantic herring, Atlantic mackerel, mussels, oysters, farmed and wild salmon, sardines, snapper, and trout. Seafood that is low in mercury and low in omega 3 includes shrimp, pollock, tilapia, cod, and catfish. Fish high in mercury include king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and tuna bigeye. 6. Can I eat sushi?Raw fish can carry bacteria or parasites. Therefore, it is recommended not to have raw fish, but you can have cooked options like tempura sushi. For example, all ingredients are cooked in the California roll except the cucumber and avocado.7. Can I exercise?Yes. If you do not have any complications (healthy pregnancy), it is recommended that you have moderate-intensity aerobic exercise for 30 minutes, 5-7 days a week. Moderate exercise means you can carry on a normal conversation during exercise. For example, brisk walking, gardening, and dancing. The benefits of exercising during pregnancy go beyond maintaining a good weight. Exercise also decreases muscle discomfort (back pain, pelvic pain), makes the pelvic floor strong, and decreases the risk of urinary incontinence. Avoid exercises with a higher risk of injuries, such as skiing, horseback riding, scuba diving, hot yoga o hot Pilates (for the risk of overheating), and skydiving. 8. Hot tubs and swimmingHot tubs are not recommended during pregnancy, especially in the first trimester, because higher body temperature has been associated with neural tube defects and miscarriage. Swimming does not appear to have any teratogenic effect because pools are typically cooler than body temperature. 9. Can I dye my hair? There is limited data on the safety of cosmetics. Because it is a topical product, systemic absorption is supposed to be low unless the skin is compromised. However, it is recommended to avoid ammonia-based products. Plant-based hair dyes are probably safe. Also, using these products in a well-ventilated area is recommended to avoid allergies. 10.  Is it safe to have sex during pregnancy?Sex is safe if you do not have any complications such as placenta previa, vaginal bleeding, cervical incompetence, preterm labor, risk of preterm labor, or leaking of amniotic fluid. Sex does not increase the risk of complications during pregnancy, but like in the general population, there is a risk of sexually transmitted diseases during pregnancy. During pregnancy, the vaginal circulation is increased, and the cervix is more sensitive, so may have scant vaginal bleeding during intercourse but if the bleeding is heavy, patients should be evaluated.Conclusion: Now we conclude our episode number 111 “Pregnancy FAQ.” Dr. Urso explained that pregnancy is one of the most exciting moments in a woman's life. Special care is needed to make sure both mother and baby are healthy and safe during this special time. Appropriate vitamin supplementation, a nutritious diet, adequate exercise, and avoiding alcohol are key elements of prenatal care. We were reminded that sex is generally safe in uncomplicated pregnancies. This week we thank Hector Arreaza, Carmen Urso, Gagan Kooner, and Arianna Lundquist. Audio by Adrianne Silva.Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week! _____________________References:Fox, N.S. “Do and Don'ts in pregnancy, truths and myths”. Obstetrics & Gynecology, vol 131, issue 4, 2018, pp.713–21. DOI:10.1097/AOG.0000000000002517. https://journals.lww.com/greenjournal/Fulltext/2018/04000/Dos_and_Don_ts_in_Pregnancy__Truths_and_Myths.16.aspx. Accessed 7 July. 2022.Advice about eating fish. For those who might become or are pregnant or breastfeeding and children ages 1- 11 years. https://www.fda.gov/food/consumers/advice-about-eating-fish. Accessed 1 August 2022.Garner C.D. Nutrition in pregnancy: Dietary requirements and supplements. Up to Date, last updated April 14, 2022. https://www.uptodate.com/contents/nutrition-in-pregnancy-dietary-requirements-and-supplements. Accessed 4 August 2022.Lockwood, C.J. Prenatal care: Patient education, health promotion, and safety of commonly used drugs. Up to Date, last updated August 16, 2022.https://www.uptodate.com/contents/prenatal-care-patient-education-health-promotion-and-safety-of-commonly-used-drugs. Accessed 1 August 2022.Goetzl, L.M. Folic acid supplementation in pregnancy. Up to Date, Last Updated Jun 16, 2022. https://www.uptodate.com/contents/folic-acid-supplementation-in-pregnancy. Accessed 2 August 2022.Haider BA, Bhutta ZA. Multiple-micronutrient supplementation for women during pregnancy. Cochrane Database Syst Rev. 2017 Apr 13;4(4):CD004905. doi: 10.1002/14651858.CD004905.pub5. Update in: Cochrane Database Syst Rev. 2019 Mar 14;3:CD004905. PMID: 28407219; PMCID: PMC6478115. https://pubmed.ncbi.nlm.nih.gov/28407219/. Accessed 2 August 2022.“Moderate Caffeine Consumption During Pregnancy”, The American College of Obstetrics and Gynecologists (ACOG). Committee Opinion, Number 462, August 2010. (Reaffirmed 2020). https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2010/08/moderate-caffeine-consumption-during-pregnancy. Accessed 1 August 2022.Royalty-free music used for this episode: Good Vibes Alt Mix by Videvo, downloaded on May 06, 2022 from https://www.videvo.net/royalty-free-music-track/good-vibes-alt-mix/1017292/

Between the latest online fads and the crazy media headlines, it's easier more than ever to get confused about your health. If you want to make better decisions about your health so you can feel better and live longer, you've come to the right place.   There are so many questions about Vitamin D today especially in the media regarding its relevance to general health, thyroid health and how it is related to COVID. There are a lot of arguments as to how Vitamin D can be beneficial to humans, and the recent one is its contribution to fight COVID-19. I stumbled across one of Dr. Deva Boone's articles about people easily getting hypercalcemia or high calcium levels even from mild excesses of Vitamin D. I recommended before to avoid higher levels of Vitamin D as it is less useful and makes you less productive but it turns out it can also be quite dangerous.    Joining us is Dr. Deva Boone to understand more of how Vitamin D works in our body and what are the best practices to think about for our general welfare.   Dr. Deva Boone is one of the most experienced parathyroid surgeons and has become a renowned expert on calcium and Vitamin D. She attended Cornell University medical school, completed a general surgery residency in New York City, and an endocrine surgery fellowship in Chicago. She spent the past six years as a parathyroid surgeon at the Norman Parathyroid Center, and was the Medical Director there for the past three years. She is currently obtaining an executive MBA at the University of South Florida, and is planning to open a parathyroid surgery center in Arizona in 2021. Key Takeaways:   [0:35] Introduction to Dr. Deva Boone [2:02] Dr. Boone shares a story about Shannon with a medical mystery. [2:35] Shannon showing symptoms related to Catatonia - a psychiatric disorder. [3:27] Suspected parathyroid disease because of consistent high calcium levels. [4:10] Sharing symptoms with parathyroid disease and psychiatric disorder. [4:45] Dr. Boone examined deeper and shifted to high levels of vitamin D. [5:00] Results of taking vitamin D as a medication for a long period.  [5:40] High levels of vitamin D cause high calcium levels. [6:00] Putting a stop on taking vitamin D as a cure. [6:45] Diagnosing patients with high calcium levels because of vitamin D [7:25] Effects of having high calcium levels. [7:50] Dr. Boone explains vitamin D is a steroid hormone. [9:20] High calcium blood levels that cause toxic range of vitamin D. [11:30] Problems in measuring vitamin D. [13:01] Vitamin D in milk to avoid bone deformities. [13:30] Other health effects of low or high in vitamin D [14:28] Range of vitamin D levels and the health effects according to race. [15:43] Correlation is not causation - associating low vitamin D to a lot of diseases. [17:38] Ignoring high calcium levels and its impact. [18:35] The body keeps a tight range of calcium levels. [19:00] General effects of high calcium levels. [19:50] Hich calcium level is a parathyroid tumor until proven otherwise. [21:01] Normal range of calcium levels according to age. [22:13] Parathyroid surgery as the best cure of parathyroid disease. [24:25]  Considering surgery rather than just maintaining lifestyle medicine. [25:50] How Parathyroid surgery works? [26:55] Vitamin D is not definitive but plays a role in our immune system and could help prevent COVID. [29:40] Taking vitamin D more than the normal range is not recommended. [31:00] Vitamin D taken as a medication instead of a supplement. [31:35] Safe and average number of taking different supplements containing vitamin D. [33:58] Closing statement with Dr. Deva Boone. [34:35] Is there a topic you'd like to hear?   For more details about Dr. Deva Boone, visit her website www.devaboone.com or connect with her through these platforms:   Facebook: https://www.facebook.com/deva.boone  LinkedIn: https://www.linkedin.com/in/deva-boone-md-mba-95a31983/  Twitter: @DevaBoone Topic references:  https://parathyroidpeeps.com/2019/04/17/confused-about-vitamin-d-supplementation-in-relation-to-parathyroid-disease-expert-parathyroid-surgeon-dr-boone-explains/    https://www.parathyroidqanda.com/question/low-vitamin-d-but-normal-calcium-levels   https://www.inspire.com/groups/parathyroid/discussion/ask-the-expert-parathyroid-expert-and-surgeon-dr-deva-boone-aug-3-7/   https://www.southwestparathyroid.com/about   https://www.healthgrades.com/physician/dr-deva-boone-ggyws    You can check out her articles and learn more about Vitamin D: Vitamin D, part 1: https://www.devaboone.com/post/vitamin-d-part-1-back-to-basics Vitamin D, part 2: https://www.devaboone.com/post/vitamin-d-part-2-shannon-s-story Vitamin D, part 3: https://www.devaboone.com/post/vitamin-d-part-3-the-evidence  Vitamin D and Covid: https://www.devaboone.com/post/vitamin-d-and-covid Physiology of Vitamin D Resources:   Christakos S, Dhawan P, Verstuyf A, Verlinden L, Carmeliet G. “Vitamin D: Metabolism, Molecular Mechanism of Action, and Pleiotropic Effects”. Physiol Rev. 2016;96(1):365-408. https://doi.org/10.1152/physrev.00014.2015 Bikle DD. “Vitamin D metabolism, mechanism of action, and clinical applications.” Chem Biol. 2014;21(3):319-329. https://doi.org/10.1016/j.chembiol.2013.12.016   Randomized controlled trials of Vitamin D Resources:   VITAL trial Manson JE, Cook NR, Lee IM, et al. “Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease.” N Engl J Med. 2019;380(1):33-44.  ViDA (Vitamin D Assessment) Trial Scragg  R, Stewart  AW, Waayer  D,  et al.  “Effect of monthly high-dose vitamin D supplementation on cardiovascular disease in the vitamin D assessment study : a randomized clinical trial”.  JAMA Cardiol. 2017;2(6):608-616.  RECORD trial follow-up study Avenell A, MacLennan GS, Jenkinson DJ, et al. “Long-Term Follow-Up for Mortality and Cancer in a Randomized Placebo-Controlled Trial of Vitamin D3 and/or Calcium” (RECORD Trial), J Clin Endo & Met, Volume 97, Issue 2, 1 February 2012, Pages 614–622.   RECORD Trial Grant AM, Avenell A, Campbell MK, et al. “Oral vitamin D3 and calcium for secondary prevention of low-trauma fractures in elderly people” (Randomised Evaluation of Calcium Or vitamin D, RECORD): a randomised placebo-controlled trial. Lancet. 2005;365(9471):1621-1628.  VITAL-BONE Trial LeBoff MS, Chou SH, Murata EM, et al. “Effects of Supplemental Vitamin D on Bone Health Outcomes in Women and Men in the VITamin D and OmegA-3 TriaL (VITAL)”. J Bone Miner Res. 2020;35(5):883-893. D2d Trial Pittas AG, Dawson-Hughes B, Sheehan P, et al. Vitamin D Supplementation and Prevention of Type 2 Diabetes. N Engl J Med. 2019;381(6):520-530.  VIOLET (Vitamin D to Improve Outcomes by Leveraging Early Treatment) trialNational Heart, Lung, and Blood Institute PETAL Clinical Trials Network, Ginde AA, Brower RG, et al. “Early High-Dose Vitamin D3 for Critically Ill, Vitamin D-Deficient Patients”. N Engl J Med. 2019;381(26):2529-2540. List of significant meta-analyses on Vitamin D:   Zhang Y, Fang F, Tang J, et al. “Association between vitamin D supplementation and mortality: systematic review and meta-analysis”. BMJ. 2019;366:l4673. Bjelakovic G, Gluud LL, Nikolova D, et al. “Vitamin D supplementation for prevention of mortality in adults”. Cochrane Database Syst Rev. 2014;(1):CD007470.  Bjelakovic  G, Gluud  LL, Nikolova  D, et al. “Vitamin D supplementation for prevention of cancer in adults”. Cochrane Database of Systematic Reviews 2014, Issue 6. Art. No.: CD007469. Chung M, Lee J, Terasawa T, Lau J, Trikalinos TA. “Vitamin D with or without calcium supplementation for prevention of cancer and fractures: an updated meta-analysis for the US Preventive Services Task Force”. Ann Intern Med. 2011;155(12):827-838.   Avenell A, Mak JC, O'Connell D. “Vitamin D and vitamin D analogues for preventing fractures in post-menopausal women and older men”. Cochrane Database Syst Rev. 2014;4:CD000227. Jolliffe DA, Greenberg L, Hooper RL, et al. “Vitamin D supplementation to prevent asthma exacerbations: a systematic review and meta-analysis of individual participant data” [published correction appears in Lancet Respir Med. 2018 Jun;6(6):e27]. Lancet Respir Med. 2017;5(11):881-890. Martineau AR, Jolliffe DA, Greenberg L, et al. “Vitamin D supplementation to prevent acute respiratory infections: individual participant data meta-analysis”. Health Technol Assess. 2019;23(2):1-44.   What did you learn about today's topic? Let us know by leaving a review! Visit these links to learn more: https://www.drchristianson.com/ Dr. Christianson on Facebook| (http://www.facebook.com/DrAlanChristianson/ Dr. Christianson on Instagram (http://www.instagram.com/dralanchristianson/)   Subscribe for more Medical Myths, Legends, & Fairytales: Apple Podcasts (https://podcasts.apple.com/us/podcast/medical-myths-legends-fairytales/id1467232418) Spotify (https://open.spotify.com/show/0HaZ75TpOCazsRQSG0AOFs) YouTube (https://www.youtube.com/user/Alannmd/videos)  

The Investigation As we head into cold and flu season during the second year of the pandemic, it's important to provide support for your immune system - especially if you have an autoimmune disease like Hashimoto's, Lupus, MS, Rheumatoid Arthritis, Type 1 Diabetes, Addison's, Grave's, and Celiac disease.  As someone with Hashimoto's and who works with a lot of people with Hashimoto's I've created a protocol that I have been updating month after month and here is my latest version. This protocol is great for overall immunity and best of all, it is absolutely safe and recommended if you have an autoimmune disease as well.    Herbs & Supplements to Avoid with Autoimmunity I always need to remind those with autoimmunity that the supplements you often hear about for supporting the immune system can do real damage if you have an autoimmune disease. These supplements stimulate the immune system. For those with autoimmunity, an overstimulated immune system can lead to flare ups.  Here are the commonly suggested supplements to avoid: Echinacea  Astragalus  Reishi (or other immune supporting mushrooms) Elderberry My Autoimmune-safe Immune Support Protocol Here are the things that I take to give me the best chance for avoiding the flu, colds and other viruses as well as how I use them to decrease symptoms if I do get sick. These are my go-to recommendations:    Vitamin C For general immune support, I usually recommend for an average, 150lb adult, a dosage of 1000 - 2000 mg of vitamin C per day. I personally use C+Biofizz from Designs for Health which you plop in water for a fizzy drink (if you prefer capsules, try their Stellar C). Please note that if you experience loose stools when taking vitamin C, you may want to try liposomal vitamin C because it helps the body absorb through the mucous membranes in your mouth first (just remember to keep it refrigerated.)  If you are already sick, vitamin C can be very helpful in decreasing recovery time from infections, cold, flu or other viruses. You can increase your daily dosage but make sure you divide it and take it over the course of the day. That might mean taking 500 to 1000 mg of C (it can be powder, liposomal or capsules) every 30-60 min to bowel-tolerance (until you get diarrhea which is when your body says it's saturated and had enough). You would then restart it later in the day or next day. Do this for a few days when you are sick. There is a ton of research about high dose vitamin C in helping fight infections. Alternatively, you could look at getting a vitamin C infusion through an IV for prevention or treatment.    Vitamin D Vitamin D is imperative for many different things but specifically supporting your immune health. Many people have low vitamin D and it tends to decrease during our shorter winter days here in the Northern Hemisphere.  You can determine how much vitamin D you need by checking your levels through a blood test. Ideally, you want to be in the range of 50-80 on that test (the lab range is wider, typically 30-100).  If you don't know your vitamin D levels (and you're not regularly supplementing) the typically recommended daily dose is 5,000, IU.  If you are already sick, you will want to make sure that you are also taking vitamin K with your vitamin D to prevent calcification of tissues and organs. You can either take a vitamin K supplement or a multivitamin with vitamin K.  I use Vitamin D Supreme which is a capsule but if you have issues with fat soluble vitamins, you could try a liquid form of vitamin D or, if you also struggle with energy issues, you could try Hi-Po Emulsi D3 from Designs for Health.    Zinc & Quercetin There has been a lot of talk about Zinc online and in the media lately as a great way to boost your immune system during the COVID pandemic and into cold and flu season. What many people don't realize is that Zinc mainly stays outside the cell and you want it inside the cell for optimal immune support. One natural way to do that is by taking it alongside Quercetin. I take Designs for Health's Quercetin and Nettles blend and I recommend 250 milligrams to about 500 milligrams daily.  Quercetin is something that I've added to my protocol a bit more recently because I'm seeing such great results. When combined with zinc, it's great for both prevention and also healing from infection. Please keep in mind that extended use of zinc can cause a copper deficiency so you want to make sure you are balancing these two minerals. If you are taking zinc for a long time, consider supplementing with copper or a multivitamin that contains copper. To be extra sure that you aren't deficient in copper (which can have serious health repercussions), a hair analysis will reveal both your copper and zinc levels. If you already have recent hair test results, you would want to look at, not just the individual zinc or the copper level, but actually, the ratio of the two. Ideally, the zinc to copper ratio should be right around 8. If your levels are lower than 8, then you can use more zinc. If you are above 8, you would need to supplement with copper.   Garlic (Allicin) This one is a favorite because it really works and I typically don't see any side effects. Garlic has both antiviral and antimicrobial properties which means it can work on bacteria, yeast and other bugs in addition to viruses.  For general immune support, I don't recommend it long-term (unless your practitioner has you on a specific protocol).  Instead, consider garlic for immune support when you've been around someone who's sick, you've been exposed to a virus or when you feel like you're coming down with something. It can be difficult to get enough garlic in food form so supplementing is best. There are many on the market but my absolute favorite is Allimax. It's a potent (and patented) allicin extract which has all the benefit with way way less of that garlic odor.  I recommend 4-6 capsules a day for the duration of illness or for a few days if exposed or feeling off. I also give this to my kids when they come home with a runny nose or they've been exposed to a virus and it's really fantastic.    SPM's and Liposomal Glutathione Two things I've added recently to my immune support protocol are SPM's and liposomal glutathione.  SPM's stands for Pro Resolving Mediators and they literally go in and resolve inflammation. I think it's one of my most favorite vitamins these days. SPM is great at dealing with all types of inflammation so the immune system is more balanced. I use 1 per day for overall immune support and balance and up to 6 per day if you are sick for about a week. What is really neat about SPM's is that I have found it to work really great for autoimmune flare ups such as Hashimoto's flares and any other up ticks in autoimmunity. You would take 6 per day for about 7-10 days and then can lower to 1-3 per day for maintenance. I use it myself and really love it. There are two brands that I recommend for SPM. The first is Metagenics SPM Active which is a bit more potent but also a bit more expensive. I also like Designs for Health's SPM Supreme, which is less expensive but because it has slightly less and you have to take a bit more of it.  Glutathione is a powerful antioxidant and immune balancer that you can take every day. I typically recommend a teaspoon a day but if you're sick, you can increase that to one teaspoon twice a day.  There are a lot of different brands to choose from and after trying pretty much everything out there, I use Apex's Trizomal Glutathione. I find it to be the most potent and best absorbed out of all of the ones that I've tried. And it tastes better than some of the other glutathione I've tried.  Fermented Beverages for Gut Health Our microbiome is another key for balancing the immune system so it's important to support gut health. One thing that I've been getting really good results from is a fermented beverage called R's Koso. This Japanese fermented drink is made from more than a hundred different vegetables, fruits, and plants. In other words, it's full of plant fibers to feed the bugs that help keep our gut flora happy. Often we eat the same things day in and day out but our gut health needs more variety to stay healthy which is why this drink is so great. You can try it out at rskoso.com and use the promo code INNA10 to save 10%    Liquid Silver (Silvercillin) This last supplement has been on my list for a while and I still love it. Silvercillin is a powerful antimicrobial and it can be used orally or topically. I recommend taking 1-2 TBSP orally a few times a day when you are sick or if you know you've been exposed. I don't recommend this for long term use but it's great to have around the house. You can even use it topically to treat rashes, burns, cuts and even acne.    Healthy Immune Habits Nasal Rinse One habit that I think really helps to support my immune system is nasal irrigation. Some of you may have heard of a neti pot for clearing your nasal passage. I use something similar called the NeilMed but I find it easier to use. I like to add a tablespoon of Silvercillin mixed into the distilled water and salt solution I use for my nasal irrigation. It's a really great way to boost antimicrobial activity.    Stress Reduction Another important habit to adopt to help support your immune system is to be aware of your stress levels. Your immune system can't function optimally if you are in a chronic stress state. So, take a minute to reduce your stress by taking a few breaths, reframing things or even looking out at the sky and nature. It can really help to quiet the stress response.    Save on Immune Boosting I have all the products on my practice website Complete Nutrition and Wellness. We have a coupon so that you can save 10% on all products by Designs for Health and that coupon can be used as many times as you like (not just on your first order). Just enter promo code DFH10 and checkout and always get 10% off any designs for health supplements.    Eliminating Health Mysteries Staying healthy or recovering your health quickly can happen when you have good protocols and I hope this helps you get through this cold and flu season with ease. Could this help someone in your life stay healthy too? Please share it with them.    Links: Suggested Products: C+Biofizz Stellar C Vitamin D Supreme liquid form of vitamin D Hi-Po Emulsi D3 Zinc  Quercetin and Nettles Blend  copper  multivitamin with copper Allimax Metagenics SPM Active Designs for Health's SPM Supreme rskoso.com Silvercillin   Thanks for Listening If you like what you heard, please rate and review this podcast. Every piece of feedback not only helps me create better shows, it helps more people find this important information. Never miss an episode -  Subscribe NOW to Health Mysteries Solved with host, Inna Topiler on Apple Podcasts, Spotify, Stitcher or Google Podcasts and remember to rate and review the show! Find out more at http://healthmysteriessolved.com   PLEASE NOTE All information, content, and material on this podcast is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Some of the links provided are affiliate links. This means we may make a very small amount of money should you choose to buy after clicking on them. This will in no way affect the price of the product but it helps us a tiny bit in covering our expenses. 

Supplements Every Man Should Be Taking – Dr. Jason Jones Elizabeth City NC, Chiropractor Most men in our today's fast-paced environment are constantly overworking themselves and sleeping less. More so, a large percentage of men keep poor nutrition habits on top of poor stress management. So why would supplements not be a necessity? Supplements make a huge difference as they supply the body with the needed vitamins and minerals to maintain healthy living and prevent health issues. Nutrient deficiencies are commonly implicated in low testosterone levels and prostate issues. But with the right supplements, these conditions are avoidable. Here is a list of supplements every man should be taking: Zinc As a man, your testosterone level tends to drop with age, stress, and obesity. And low testosterone has been linked to osteoporosis, depression, heart disease, obesity, and even death. That's more reason why you should add enough zinc to your diet. This supplement helps to boost testosterone levels in the blood. More so, studies show that men are more likely to have erectile dysfunction if they have a zinc deficiency. Zinc is also essential for immune function, as well as DNA and protein production. Vitamin B-complex Your body needs a continuous supply of B-vitamins because it cannot store them. These vitamins are important for a man's heart health. Vitamin B3 (Niacin) is needed to boost your good HDL cholesterol and keep your bad LDL cholesterol at low levels. Vitamin B5 (Pantothenic acid) is essential for red blood cell formation. Besides, it supports the production of sex and stress hormones. Basically, all the B vitamins bring a plethora of benefits and taking them covers all bases. Omega-3 Fish oils are good supplements for heart and prostate health. This oil helps to protect the heart, eyes, brain, and blood vessels. If you keep a stressful lifestyle, your brain and heart are at risk of breakdown. That's why you need fish oil because it contains nutrients that help to keep your brain and heart in good form. Besides, fish oil is anti-inflammatory. More so, studies have shown that men with cancer who eat low-fat foods combined with fish oil supplements record a reduced growth rate of cancer cells. Omega-3 is known for its anti-inflammatory effect. It supports joint, cardiovascular, and brain health. Taking omega-3 supplements is also important for healthy hormone production. It can also help to lower your blood sugar levels, hence, boosting the stability of hormones and the management of stress. Vitamin D Vitamin D is essential for every man's health. This vitamin helps to boost the immune system and ward off infections. More so, it helps boost your testosterone levels. When you add vitamin D supplements to your diet, you also get to enjoy better cardiovascular health and bone growth. Magnesium Magnesium is also called the “master mineral,” as it is essential for many body functions. It is needed for protein synthesis, blood glucose control, hormonal health, and nerve function. If you are deficient in magnesium, you tend to experience constant tiredness, decreased libido, and poor sleep quality. Magnesium helps to increase testosterone levels and boosts fertility. Hence, add magnesium supplements to your diet, and choose options that contain Magnesium Malate, Citrate, and Glycinate. Taking up to two grams of this supplement daily will boost your testosterone levels, reduce muscle cramps, improve sleep quality, and speed up your exercise recovery There are more supplements you can add to your diet. Consult Dr. Jason Jones at our chiropractic office at Elizabeth City, NC to learn more about these supplements and how to improve your overall health.

005 Gesunde Brüste - mehr als ein Schönheitsfaktor - Top Tipps für große Oberweite Brustbeschwerden sind für viele Frauen ein alltägliches Übel. Und ganz klar, bei ständigen Beschwerden, kommt früher oder später das Thema Brustkrebs auf. Deshalb ist es so wichtig, dass man als Frau Brustgesundheit ernst nehmen sollte und proaktiv ganzheitliche Entscheidungen trifft. Übliche Brusterkrankungen und -beschwerden Infektionen Entzündungen Zysten Knoten Brustkrebs Der Zusammenhang zwischen Brustkrebs und BH's Sydney Ross Singer beschreibt in seinem Buch "Dressed to kill" wie der BH Druck gegen das Lymphsystem verursacht. Ständiger Druck auf das Lymphsystem verursacht Stauungen, die verhindern dass Schlacke- und Schadstoffe abtransportiert werden. Besonders wenn Frauen den BH 24 Stunden am Tag tragen, erhöht das das Brustkrebsrisiko um 125x im Vergleich zu Frauen, die keinen BH tragen. Natürlich ist es nicht so einfach mit dem alltäglichen Leben zu vereinbaren, deshalb empfehle ich gerne folgende Tipps: BH nicht länger als 12 Stunden tragen wenn möglich weichen, losen Bustiers tragen statt einem engen BH die richtige Größe finden (die falsche Größe führt zu stärkeren Druckstellen) Nachts BH frei schlafen wenn möglich Bewegung ohne BH integrieren um Brustmuskulatur und -stabilität zu steigern 8 Schritte um Brustgesundheit zu fördern Vitamin D Vitamin D reduziert das Brusstkrebsrisiko um 70% (!), also nicht unerheblich was Brustgesundheit betrifft. Vitamin D wird aus UVB Licht in der Haut produziert, sollte aber natürlich auch in supplementiert werden, wenn keine regelmäßige Sonnenstrahlung die Haut erreichen kann. BH frei! Wie schon oben erwähnt, sollte das Lymphsystem regelmäßig entlastet werden indem man BH-freie Zeiten in den Alltag einbaut. Maximal 12 Stunden am Tag sollten die Grenze sein so dass das Lymphsystem sich erholen kann und damit tägliche Entgiftungsprozesse durchgeführt werden können. Sport und Bewegung Regelmäßige Bewegung ist entscheidend für zahlreiche Körperprozesse - so auch für die Brustgesundheit! Das Ziel sollte sein ca. 60 Minuten am Tag zu gehen, bzw. sich zu bewegen. Studien haben ergeben, dass nur 4 Stunden Sport in der Woche das Brustkrebsrisiko um 40% reduzieren. Definitiv realistisch und ein guter Schritt hin zu mehr Brustgesundheit! Schlaf Wie du weißt, ist Schlaf ein entscheidender Faktor für alle Lebensbereiche und ein Puzzlestück in deiner Gesundheitsreise, das nicht fehlen darf. Während dem Schlaf werden Schlackenstoffe abtransportiert, Reinigungs- und Regenerationsprozesse durchgeführt und der Körper für den kommenden Tag vorbereitet. Natürlich möchtest du diese Prozesse optimal unterstützen! Das kannst du, indem du keine enge Kleidung trägst, sondern lose, bequeme, weiche Schlafkleidung bevorzugst. Ganz klar heißt das auch: keinen BH tragen! Außerdem spielt die Schlaftemperatur eine entscheidende Rolle und sollte nicht viel höher sein als 21 Grad Celsius. In Vorbereitung auf den Schlaf ist es entscheidend das Licht zu dimmen und dem Körper damit unmissverständlich zu signalisieren, dass es Zeit ist Serotonin in Melatonin umzuwandeln. Licht von Bildschirmen wie Smartphone, Computer und Fernseher spielen dabei ebenfalls eine große Rolle und sollten mindestens 1 Stunde vor dem Schlafengehen ausgeschaltet werden. Phytoestrogene Lebensmittel Darunter versteht man Lebensmittel, die eine ähnliche Struktur haben wie Östrogen, aber regulierend wirken. Sie helfen dem Körper die richtige Menge an Östrogen zu produzieren und zirkulieren. Zu diesen Lebensmitteln gehören z.B. Leinsamen, Kürbiskerne und Brokkoli. Diese enthalten nicht nur Östrogenregulierende Eigenschaften, sondern auch Ballaststoffe, die Verdauung unterstützen und damit dem Abtransport von genutztem Östrogen fördern. Soja gehört ebenfalls zu Phytoestrogenen, doch empfehle ich Soja mit Vorsicht zu genießen. Meist werden genmanipulierte Sojaquellen genutzt und eine zu große Menge an Soja kann die gegenteilige Wirkung erzielen und eine Östrogendominaz zusätzlich verstärken. Umweltgifte Umweltgifte haben Einfluss auf Hormone, Fettlagerung, Hirnfunktion und natürlich auch auf Brustgesundheit! Deshalb ist es entscheidend Umweltgifte zu reduzieren auf die man Einfluss hat. Dazu gehört zum Beispiel Plastik. Mittlerweile ist es bekannt, dass die meisten Plastikarten BPA enthalten, ein chemischer Stoff, der hormondisregulierend wirkt. Auch die Alternative zu BPA, BPS zeigt starke Wirkung auf den menschlichen Körper und sollte daher vermieden werden. Eine bessere Alternative zu Plastik ist Glas, Keramik oder Stahl. Damit spart man sich nicht nur giftige Schadstoffe, sondern tut auch etwas Gutes für die Umwelt. Wenn man über Plastik spricht, kann das Thema Wasser aus Plastikflaschen natürlich nicht fehlen. Da Trinkwasser so lange in Plastikflaschen gelagert wird und verschiedenen Temperaturen ausgesetzt ist, ist es unumgänglich schädliche Chemikalien mit dem Trinkwasser aufzunehmen! Diese stellen nicht nur eine große Belastung dar, sondern sorgen auch dafür, dass Gewebe an Flexibilität verliert - besonders wichtig für die Optik und Gesundheit der Brust. Meine Empfehlung ist nitratarmes Trinkwasser aus Glasflaschen zu nutzen oder sich einen guten Wasserfilter zu holen und das Trinkwasser in wiederverwertbare Glas- oder Stahlflaschen abzufüllen und so schadstofffrei zu genießen. Auch tierische Produkte müssen in diesem Absatz angesprochen werden! Je nach Haltunsart hat ein Tier das für die Fleischproduktion gezüchtet wird, viele verschiedene Umweltgifte in seinem Umfeld. Mit dem Verzehr von tierischen Produkten nimmt man diese Umweltgifte in einer sehr konzentrierten Form auf und kann damit schnellen und großen Schaden verursachen. Wie schon vorher mehrmals erwähnt, ist Brustgesundheit und auch Brustkrebs stark davon abhängig ob eine Östrogendominanz besteht oder nicht. Um Brustkrebs vorzubeugen und die Gesundheit der Brust grundsätzlich zu fördern ist meine Emfpehlung deshalb tierische Produkte aus Weidenhaltung und Bioqualität zu nutzten. Selbstmassage Selbstmassage unterstützt die Lymphgefäße und das Gewebe der Brust. Regelmäßige Massagen helfen Knötchen und Zysten zu vermeiden und geben dem Gewebe mehr Stabilität und Flexibilität. Man kann die Massage selbst durchführen und sie als Teil der Abendroutine integrieren oder sie von seinem Ehepartner durchführen lassen. Dies ist eine gute Möglichkeit um Intimität zu fördern während man gleichzeitig Brustgesundheit fördert und das Risiko von Brusterkrankungen reduziert. Hier findest du eine Anleitung um zu lernen wie du eine Selbstmassage durchführen kannst. Kokosnussöl und ätherische Öle sind wunderbare Hilfsmittel für Selbstmassagen. Hier kannst du meine Empfehlungen sehen. Ernährung optimieren Wie oben schon erwähnt, sind Phytoestrone wunderbare Hilfsmittel um die Ernährung auf Brustgesundheit auszulegen. Doch gibt es außerdem weitere Faktoren, die deinem ganzen Körper, inklusive deiner Brust, gut tun. Omega-3 Fettsäuren: Sie unterstützen Gewebegesundheit, Flexibilität und Elastizität - entscheidende Punkte für dein Brustgewebe! Abwechslung: mit abwechslungsreichen Lebensmitteln stellst du sicher, dass du eine Vielzahl an Nährstoffen durch die Nahrung aufnimmst. Sorge dafür, dass deine Mahlzeiten nicht nur vielfältig sind, sondern auch bunt. Antioxidantien sind in bunten Lebensmitteln zu finden (rote Beete, Möhren, Brokkoli, Trauben, Blaubeeren, Kirschen, usw. ) Pausen zwischen den Mahlzeiten: Insulinsensitivität ist ein weiterer Faktor, der wichtig ist um Brustkrebs zu vermeiden. Wenn du ständig isst, fällt es deinem Körper sehr schwer Insulin richtig zu regulieren. 3-5 Stunden zwischen den Mahlzeiten und 12-13 Stunden zwischen Abendessen und Frühstück sind optimal für Frauen und Hormongesundheit.   SHOWNOTES:   Sponsoren: ovularing CODE kati4ovula breatheilo CODE KATISIEMENS20   "Die heile Frau" findest du bei: Apple Podcast Spotify Google Podcast TUNE IN   "Die heile Frau" Social Media: YouTube BitChute   "Die heile Frau" Webseiten: Blog: DIE HEILE FRAU Website: KS NUTRITION Academy: KS NUTRITION ACADEMY   Musik: Levi McGrath   BEWERTE DIE HEILE FRAU UND ERHALTE ZUGANG ZUM PROTOKOLL Du kannst deine Hormone heilen!Stell dir vor, wie viel reicher und bewusster du deinen Alltag gestalten kannst, wenn du die richtigen Anleitungen zur Hand hast um langfristige Verbesserungen umzusetzen. KLAR, ICH MÖCHTE VERÄNDERUNG

005 Gesunde Brüste - mehr als ein Schönheitsfaktor - Top Tipps für große Oberweite Brustbeschwerden sind für viele Frauen ein alltägliches Übel. Und ganz klar, bei ständigen Beschwerden, kommt früher oder später das Thema Brustkrebs auf. Deshalb ist es so wichtig, dass man als Frau Brustgesundheit ernst nehmen sollte und proaktiv ganzheitliche Entscheidungen trifft. Übliche Brusterkrankungen und -beschwerden Infektionen Entzündungen Zysten Knoten Brustkrebs Der Zusammenhang zwischen Brustkrebs und BH's Sydney Ross Singer beschreibt in seinem Buch "Dressed to kill" wie der BH Druck gegen das Lymphsystem verursacht. Ständiger Druck auf das Lymphsystem verursacht Stauungen, die verhindern dass Schlacke- und Schadstoffe abtransportiert werden. Besonders wenn Frauen den BH 24 Stunden am Tag tragen, erhöht das das Brustkrebsrisiko um 125x im Vergleich zu Frauen, die keinen BH tragen. Natürlich ist es nicht so einfach mit dem alltäglichen Leben zu vereinbaren, deshalb empfehle ich gerne folgende Tipps: BH nicht länger als 12 Stunden tragen wenn möglich weichen, losen Bustiers tragen statt einem engen BH die richtige Größe finden (die falsche Größe führt zu stärkeren Druckstellen) Nachts BH frei schlafen wenn möglich Bewegung ohne BH integrieren um Brustmuskulatur und -stabilität zu steigern 8 Schritte um Brustgesundheit zu fördern Vitamin D Vitamin D reduziert das Brusstkrebsrisiko um 70% (!), also nicht unerheblich was Brustgesundheit betrifft. Vitamin D wird aus UVB Licht in der Haut produziert, sollte aber natürlich auch in supplementiert werden, wenn keine regelmäßige Sonnenstrahlung die Haut erreichen kann. BH frei! Wie schon oben erwähnt, sollte das Lymphsystem regelmäßig entlastet werden indem man BH-freie Zeiten in den Alltag einbaut. Maximal 12 Stunden am Tag sollten die Grenze sein so dass das Lymphsystem sich erholen kann und damit tägliche Entgiftungsprozesse durchgeführt werden können. Sport und Bewegung Regelmäßige Bewegung ist entscheidend für zahlreiche Körperprozesse - so auch für die Brustgesundheit! Das Ziel sollte sein ca. 60 Minuten am Tag zu gehen, bzw. sich zu bewegen. Studien haben ergeben, dass nur 4 Stunden Sport in der Woche das Brustkrebsrisiko um 40% reduzieren. Definitiv realistisch und ein guter Schritt hin zu mehr Brustgesundheit! Schlaf Wie du weißt, ist Schlaf ein entscheidender Faktor für alle Lebensbereiche und ein Puzzlestück in deiner Gesundheitsreise, das nicht fehlen darf. Während dem Schlaf werden Schlackenstoffe abtransportiert, Reinigungs- und Regenerationsprozesse durchgeführt und der Körper für den kommenden Tag vorbereitet. Natürlich möchtest du diese Prozesse optimal unterstützen! Das kannst du, indem du keine enge Kleidung trägst, sondern lose, bequeme, weiche Schlafkleidung bevorzugst. Ganz klar heißt das auch: keinen BH tragen! Außerdem spielt die Schlaftemperatur eine entscheidende Rolle und sollte nicht viel höher sein als 21 Grad Celsius. In Vorbereitung auf den Schlaf ist es entscheidend das Licht zu dimmen und dem Körper damit unmissverständlich zu signalisieren, dass es Zeit ist Serotonin in Melatonin umzuwandeln. Licht von Bildschirmen wie Smartphone, Computer und Fernseher spielen dabei ebenfalls eine große Rolle und sollten mindestens 1 Stunde vor dem Schlafengehen ausgeschaltet werden. Phytoestrogene Lebensmittel Darunter versteht man Lebensmittel, die eine ähnliche Struktur haben wie Östrogen, aber regulierend wirken. Sie helfen dem Körper die richtige Menge an Östrogen zu produzieren und zirkulieren. Zu diesen Lebensmitteln gehören z.B. Leinsamen, Kürbiskerne und Brokkoli. Diese enthalten nicht nur Östrogenregulierende Eigenschaften, sondern auch Ballaststoffe, die Verdauung unterstützen und damit dem Abtransport von genutztem Östrogen fördern. Soja gehört ebenfalls zu Phytoestrogenen, doch empfehle ich Soja mit Vorsicht zu genießen. Meist werden genmanipulierte Sojaquellen genutzt und eine zu große Menge an Soja kann die gegenteilige Wirkung erzielen und eine Östrogendominaz zusätzlich verstärken. Umweltgifte Umweltgifte haben Einfluss auf Hormone, Fettlagerung, Hirnfunktion und natürlich auch auf Brustgesundheit! Deshalb ist es entscheidend Umweltgifte zu reduzieren auf die man Einfluss hat. Dazu gehört zum Beispiel Plastik. Mittlerweile ist es bekannt, dass die meisten Plastikarten BPA enthalten, ein chemischer Stoff, der hormondisregulierend wirkt. Auch die Alternative zu BPA, BPS zeigt starke Wirkung auf den menschlichen Körper und sollte daher vermieden werden. Eine bessere Alternative zu Plastik ist Glas, Keramik oder Stahl. Damit spart man sich nicht nur giftige Schadstoffe, sondern tut auch etwas Gutes für die Umwelt. Wenn man über Plastik spricht, kann das Thema Wasser aus Plastikflaschen natürlich nicht fehlen. Da Trinkwasser so lange in Plastikflaschen gelagert wird und verschiedenen Temperaturen ausgesetzt ist, ist es unumgänglich schädliche Chemikalien mit dem Trinkwasser aufzunehmen! Diese stellen nicht nur eine große Belastung dar, sondern sorgen auch dafür, dass Gewebe an Flexibilität verliert - besonders wichtig für die Optik und Gesundheit der Brust. Meine Empfehlung ist nitratarmes Trinkwasser aus Glasflaschen zu nutzen oder sich einen guten Wasserfilter zu holen und das Trinkwasser in wiederverwertbare Glas- oder Stahlflaschen abzufüllen und so schadstofffrei zu genießen. Auch tierische Produkte müssen in diesem Absatz angesprochen werden! Je nach Haltunsart hat ein Tier das für die Fleischproduktion gezüchtet wird, viele verschiedene Umweltgifte in seinem Umfeld. Mit dem Verzehr von tierischen Produkten nimmt man diese Umweltgifte in einer sehr konzentrierten Form auf und kann damit schnellen und großen Schaden verursachen. Wie schon vorher mehrmals erwähnt, ist Brustgesundheit und auch Brustkrebs stark davon abhängig ob eine Östrogendominanz besteht oder nicht. Um Brustkrebs vorzubeugen und die Gesundheit der Brust grundsätzlich zu fördern ist meine Emfpehlung deshalb tierische Produkte aus Weidenhaltung und Bioqualität zu nutzten. Selbstmassage Selbstmassage unterstützt die Lymphgefäße und das Gewebe der Brust. Regelmäßige Massagen helfen Knötchen und Zysten zu vermeiden und geben dem Gewebe mehr Stabilität und Flexibilität. Man kann die Massage selbst durchführen und sie als Teil der Abendroutine integrieren oder sie von seinem Ehepartner durchführen lassen. Dies ist eine gute Möglichkeit um Intimität zu fördern während man gleichzeitig Brustgesundheit fördert und das Risiko von Brusterkrankungen reduziert. Hier findest du eine Anleitung um zu lernen wie du eine Selbstmassage durchführen kannst. Kokosnussöl und ätherische Öle sind wunderbare Hilfsmittel für Selbstmassagen. Hier kannst du meine Empfehlungen sehen. Ernährung optimieren Wie oben schon erwähnt, sind Phytoestrone wunderbare Hilfsmittel um die Ernährung auf Brustgesundheit auszulegen. Doch gibt es außerdem weitere Faktoren, die deinem ganzen Körper, inklusive deiner Brust, gut tun. Omega-3 Fettsäuren: Sie unterstützen Gewebegesundheit, Flexibilität und Elastizität - entscheidende Punkte für dein Brustgewebe! Abwechslung: mit abwechslungsreichen Lebensmitteln stellst du sicher, dass du eine Vielzahl an Nährstoffen durch die Nahrung aufnimmst. Sorge dafür, dass deine Mahlzeiten nicht nur vielfältig sind, sondern auch bunt. Antioxidantien sind in bunten Lebensmitteln zu finden (rote Beete, Möhren, Brokkoli, Trauben, Blaubeeren, Kirschen, usw. ) Pausen zwischen den Mahlzeiten: Insulinsensitivität ist ein weiterer Faktor, der wichtig ist um Brustkrebs zu vermeiden. Wenn du ständig isst, fällt es deinem Körper sehr schwer Insulin richtig zu regulieren. 3-5 Stunden zwischen den Mahlzeiten und 12-13 Stunden zwischen Abendessen und Frühstück sind optimal für Frauen und Hormongesundheit. SHOWNOTES: Sponsoren: ovularing CODE kati4ovula breatheilo CODE KATISIEMENS20 "Die heile Frau" findest du bei: Apple Podcast Spotify Google Podcast TUNE IN "Die heile Frau" Social Media: YouTube BitChute "Die heile Frau" Webseiten: Blog: DIE HEILE FRAU Website: KS NUTRITION Academy: KS NUTRITION ACADEMY Musik: Levi McGrath BEWERTE DIE HEILE FRAU UND ERHALTE ZUGANG ZUM PROTOKOLL Du kannst deine Hormone heilen! Stell dir vor, wie viel reicher und bewusster du deinen Alltag gestalten kannst, wenn du die richtigen Anleitungen zur Hand hast um langfristige Verbesserungen umzusetzen. KLAR, ICH MÖCHTE VERÄNDERUNG

002: Nährstoffmangel, der sich in Hormonstörungen bemerkbar macht Ist ein Nährstoffmangel dein Problem? Was haben Nährstoffe mit Hormonen zu tun, fragst du?Ganz einfach: jede Zelle und jedes Hormon im Körper wird aus verschiedenen Bausteinen zusammengestellt - einer der wichtigsten Bausteine ist Protein, dicht gefolgt von den verschiedenen Vitamin B Formen und Magnesium. Wie äußert sich eine Hormonstörung und Nährstoffmangel? unregelmäßiger Zyklus schmerzhafter Zyklus unreines Hautbild unerfüllter Kinderwunsch ausbleibender Zyklus zu kurzer oder zu langer Zyklus Blutklumpen in der Zyklusblutung Kopfschmerzen niedrige Stressgrenze Schlafstörungen Muskelkrämpfe Angststörungen und Frustration Welche Nährstoffe beeinflussen Hormone?   Magnesium Der wichtigste und reichhaltigste Mineralstoff im Körper! Östrogendominanz ist einer der Hauptgründe für Hormonstörungen und wird in starken Zusammenhang gebracht mit Magnesiummangel. Über 80% der Bevölkerung leidet unter einem Mangel, da Magnesium in über 300 Körperprozessen beteiligt ist und es daher schnell aufgebraucht wird. Natürlich hat dieser Mangel auch entscheidenden Einfluss auf Hormongesundheit! Quellen von Magnesium Schokolade Nüsse und Samen Bananen Blattgemüse dunkelgrünes Gemüse Kohlgemüse Beste Formen: Magnesium Glycinat oder Magnesium Malat Mehr zu Magnesium:MagnesiumMineralstoffe Masterclass B Vitamine B Vitamine helfen nicht nur dem Energielevel, Hirnfunktionen und Stoffwechsel, sondern haben auch starken Einfluss auf deine Hormone. Da B Vitamine in Kombination miteinander besser und effektiver funktionieren, empfehle ich gerne einen Vitamin B Komplex einzunehmen. Trotzdem ist Vitamin B6 besonders wichtig für Hormongesundheit und verdient deshalb besondere Aufmerksamkeit. Es ist auch bekannt als Pyridoxin und ist zuständig für die Verstoffwechselung von Östrogen. Besteht Östrogendominanz, wird dieses Vitamin stärker genutzt und ein Mangel entsteht schneller. Möchte man Östrogenstoffwechsel unterstützen, sollte Vitamin B6 supplementiert werden während Vitamin B Komplex als Grundversorgung trotzdem bestehen bleibt. Quellen: Geflügel Eigelb Leber Fisch Pistazien Rind Mehr zu Vitamin B: Vitamin B12 Mangel erkennen und behandelnVitamin B9 - Folat Jod Jod ist entscheidend für die Schilddrüse - ein entscheidendes Organ für Hormonbalance. Darüber hinaus ist es aber auch ein Nährstoff, der in den Eileitern und Brüsten aufgenommen und genutzt wird. Fibrozystische Brüste sind ein Symptom von Östrogendominanz und Jodmangel. Ausreichende Mengen an Jod sind daher wichtig für Brustgesundheit und Schilddrüsenfunktion. Quellen: Seetang Algen Meerestiere Jod aus Lebensmitteln ist kein Problem und kann wunderbar in großen Mengen in Bio-Qualität aufgenommen werden. In Nahrungsergänzungsmitteln, allerdings, sollte es nur in empfohlenen Mengen eingenommen werden. Zu viel Jod kann schädlich sein, da Jod ein Spurenelement ist und nur in kleinen Mengen gebraucht wird. Besteht allerdings ein Mangel, können die oben aufgeführten Probleme auftreten. Vitamin D Vitamin D, ähnlich wie Magnesium, ist in zahlreichen Stoffwechselvorgängen beteiligt. Besteht ein Vitamin D Mangel, beeinflusst das insbesondere das Immunsystem und begünstigt Erkrankungen wie MS, Rheuma oder auch Endometriose. Auch befinden sich Vitamin D Rezeptoren in allen reproduktiven Organen - ein Hinweis darauf, dass es dort gebraucht wird! Besonders in Deutschland mit wenig Sonneneinstrahlung ist die Wahrscheinlichkeit sehr hoch an einem Vitamin D Mangel zu leiden. Deshalb empfehle ich regelmäßige Supplementation mit Vitamin D3. Quellen: Sonnenlicht auf der Haut. Ultraviolettes B Licht der Sonne (UVB). UVB trifft Cholesterol in den Hautzellen und bringt damit die Energie für Vitamin D-Synthese. Pilze (inaktive Form - Vitamin D2) manche Fleischarten (inaktive Form) Mehr zu Vitamin D:Vitamin D Vitamin C Es hat sich gezeigt, dass Vitamin C Progesteron stärkt. Progesteronmangel ist eins der größten Probleme für eine Östrogendominanz und damit Hormonstörungen. Auch Paare, die instabile Schwangerschaften und Fehlgeburten erleben, sollten dafür sorgen, dass Vitamin C Werte in einem gesunden Bereich sind. Vitamin C wird in den Nebennieren und der Hirnanhangsdrüse gespeichert - beide entscheidende Organe für Hormonproduktion! Quellen: Erdbeeren Orangen rote Paprika Kiwis Ananas Brokkoli Camu-Camu Mehr zu Vitamin C: Vitamin CVitamin Masterclass Willst du mehr über Nährstoffe lernen? Eizell- und SpermaproduktionNahrungsergänzungsmittel für FrauenVitamin MasterclassVitamin B12 Mangel erkennen und behandelnMineralstoffe MasterclassVitamin B9 - FolatVitamin CMagnesiumVitamin AVitamin DVitamin EVitamin K   SHOWNOTES: "Die heile Frau" findest du bei:Apple PodcastSpotifyGoogle PodcastTUNE IN   "Die heile Frau" Social Media: ParlerYouTubeBitChute   "Die heile Frau" Webseiten:Blog: DIE HEILE FRAUWebsite: KS NUTRITIONAcademy: KS NUTRITION ACADEMY   BEWERTE DIE HEILE FRAU UND ERHALTE ZUGANG ZUM PROTOKOLL Du kannst deine Hormone heilen!Stell dir vor, wie viel reicher und bewusster du deinen Alltag gestalten kannst, wenn du die richtigen Anleitungen zur Hand hast um langfristige Verbesserungen umzusetzen. KLAR, ICH MÖCHTE VERÄNDERUNG

002: Nährstoffmangel, der sich in Hormonstörungen bemerkbar macht Ist ein Nährstoffmangel dein Problem? Was haben Nährstoffe mit Hormonen zu tun, fragst du? Ganz einfach: jede Zelle und jedes Hormon im Körper wird aus verschiedenen Bausteinen zusammengestellt - einer der wichtigsten Bausteine ist Protein, dicht gefolgt von den verschiedenen Vitamin B Formen und Magnesium. Wie äußert sich eine Hormonstörung und Nährstoffmangel? unregelmäßiger Zyklus schmerzhafter Zyklus unreines Hautbild unerfüllter Kinderwunsch ausbleibender Zyklus zu kurzer oder zu langer Zyklus Blutklumpen in der Zyklusblutung Kopfschmerzen niedrige Stressgrenze Schlafstörungen Muskelkrämpfe Angststörungen und Frustration Welche Nährstoffe beeinflussen Hormone? Magnesium Der wichtigste und reichhaltigste Mineralstoff im Körper! Östrogendominanz ist einer der Hauptgründe für Hormonstörungen und wird in starken Zusammenhang gebracht mit Magnesiummangel. Über 80% der Bevölkerung leidet unter einem Mangel, da Magnesium in über 300 Körperprozessen beteiligt ist und es daher schnell aufgebraucht wird. Natürlich hat dieser Mangel auch entscheidenden Einfluss auf Hormongesundheit! Quellen von Magnesium Schokolade Nüsse und Samen Bananen Blattgemüse dunkelgrünes Gemüse Kohlgemüse Beste Formen: Magnesium Glycinat oder Magnesium Malat Mehr zu Magnesium: Magnesium Mineralstoffe Masterclass B Vitamine B Vitamine helfen nicht nur dem Energielevel, Hirnfunktionen und Stoffwechsel, sondern haben auch starken Einfluss auf deine Hormone. Da B Vitamine in Kombination miteinander besser und effektiver funktionieren, empfehle ich gerne einen Vitamin B Komplex einzunehmen. Trotzdem ist Vitamin B6 besonders wichtig für Hormongesundheit und verdient deshalb besondere Aufmerksamkeit. Es ist auch bekannt als Pyridoxin und ist zuständig für die Verstoffwechselung von Östrogen. Besteht Östrogendominanz, wird dieses Vitamin stärker genutzt und ein Mangel entsteht schneller. Möchte man Östrogenstoffwechsel unterstützen, sollte Vitamin B6 supplementiert werden während Vitamin B Komplex als Grundversorgung trotzdem bestehen bleibt. Quellen: Geflügel Eigelb Leber Fisch Pistazien Rind Mehr zu Vitamin B: Vitamin B12 Mangel erkennen und behandeln Vitamin B9 - Folat Jod Jod ist entscheidend für die Schilddrüse - ein entscheidendes Organ für Hormonbalance. Darüber hinaus ist es aber auch ein Nährstoff, der in den Eileitern und Brüsten aufgenommen und genutzt wird. Fibrozystische Brüste sind ein Symptom von Östrogendominanz und Jodmangel. Ausreichende Mengen an Jod sind daher wichtig für Brustgesundheit und Schilddrüsenfunktion. Quellen: Seetang Algen Meerestiere Jod aus Lebensmitteln ist kein Problem und kann wunderbar in großen Mengen in Bio-Qualität aufgenommen werden. In Nahrungsergänzungsmitteln, allerdings, sollte es nur in empfohlenen Mengen eingenommen werden. Zu viel Jod kann schädlich sein, da Jod ein Spurenelement ist und nur in kleinen Mengen gebraucht wird. Besteht allerdings ein Mangel, können die oben aufgeführten Probleme auftreten. Vitamin D Vitamin D, ähnlich wie Magnesium, ist in zahlreichen Stoffwechselvorgängen beteiligt. Besteht ein Vitamin D Mangel, beeinflusst das insbesondere das Immunsystem und begünstigt Erkrankungen wie MS, Rheuma oder auch Endometriose. Auch befinden sich Vitamin D Rezeptoren in allen reproduktiven Organen - ein Hinweis darauf, dass es dort gebraucht wird! Besonders in Deutschland mit wenig Sonneneinstrahlung ist die Wahrscheinlichkeit sehr hoch an einem Vitamin D Mangel zu leiden. Deshalb empfehle ich regelmäßige Supplementation mit Vitamin D3. Quellen: Sonnenlicht auf der Haut. Ultraviolettes B Licht der Sonne (UVB). UVB trifft Cholesterol in den Hautzellen und bringt damit die Energie für Vitamin D-Synthese. Pilze (inaktive Form - Vitamin D2) manche Fleischarten (inaktive Form) Mehr zu Vitamin D: Vitamin D Vitamin C Es hat sich gezeigt, dass Vitamin C Progesteron stärkt. Progesteronmangel ist eins der größten Probleme für eine Östrogendominanz und damit Hormonstörungen. Auch Paare, die instabile Schwangerschaften und Fehlgeburten erleben, sollten dafür sorgen, dass Vitamin C Werte in einem gesunden Bereich sind. Vitamin C wird in den Nebennieren und der Hirnanhangsdrüse gespeichert - beide entscheidende Organe für Hormonproduktion! Quellen: Erdbeeren Orangen rote Paprika Kiwis Ananas Brokkoli Camu-Camu Mehr zu Vitamin C: Vitamin C Vitamin Masterclass Willst du mehr über Nährstoffe lernen? Eizell- und Spermaproduktion Nahrungsergänzungsmittel für Frauen Vitamin Masterclass Vitamin B12 Mangel erkennen und behandeln Mineralstoffe Masterclass Vitamin B9 - Folat Vitamin C Magnesium Vitamin A Vitamin D Vitamin E Vitamin K SHOWNOTES: Sponsoren: ovularing CODE kati4ovula breatheilo CODE KATISIEMENS20 "Die heile Frau" findest du bei: Apple Podcast Spotify Google Podcast TUNE IN "Die heile Frau" Social Media: YouTube BitChute "Die heile Frau" Webseiten: Blog: DIE HEILE FRAU Website: KS NUTRITION Academy: KS NUTRITION ACADEMY BEWERTE DIE HEILE FRAU UND ERHALTE ZUGANG ZUM PROTOKOLL Du kannst deine Hormone heilen! Stell dir vor, wie viel reicher und bewusster du deinen Alltag gestalten kannst, wenn du die richtigen Anleitungen zur Hand hast um langfristige Verbesserungen umzusetzen. KLAR, ICH MÖCHTE VERÄNDERUNG

IT'S HERE! Learntruehealth.com/homekitchen Use coupon code LTH for the listener discount! Check out IIN and get a free module: LearnTrueHealth.com/coaching Join the Facebook group: LearnTrueHealth.com/group Colloidal Silver Nasal Spray: https://amzn.to/39f8Oux Colloidal Silver BIG Bottle: https://amzn.to/2T3NzGj Zinc Picolinate: https://amzn.to/32vJmOx Elderberry Syrup No Sugar: https://amzn.to/32x2xaT Also a good Elderberry: https://amzn.to/383Y0xM   Coronavirus and Natural Medicine https://www.learntruehealth.com/coronavirus-natural-medicine   Welcome to the Learn True Health podcast. I’m your host, Ashley James. This is episode 417. Hello, true health seeker and welcome to another exciting episode of the Learn True Health podcast. In the light of the coronavirus, I’ve been in contact with several Naturopathic doctors and medical doctors who have their finger on the pulse of what’s going on right now around the world and have been watching the studies that have been coming out of China and other places. Interesting studies. Korea and China have found some things that are working better than just waiting it out. They’ve been publishing these. The doctors that I’ve been talking to have been putting their finger on the pulse and really making sure that they are prepared, and they’re letting all their patients know what they think they should do. I wanted to pass that information along to you. Some people feel we’re overreacting with the quarantine, the self-quarantine. I live in the state of Washington and we are self-quarantined. Some people feel were under-reacting. Whatever your position is, we are all affected. Borders are shutting down, restaurants and bars are shutting down. We’re being asked to stay in our homes for the next few weeks. All the schools in Washington and several other states have shut down. Whatever your belief system is around the virus, whether you think it’s a conspiracy, whether you believe the mainstream narrative. Let’s err on the side of caution. Let’s not give in to panic because that lowers the immune system. Don’t allow fear to run your life because that lowers the immune system. Any virus can be potentially fatal depending on your health status. We all have a family member or friend who is at risk, who’s vulnerable. Whether it’s a grandparent or a friend’s grandparent or a child with asthma, immunocompromised child. Maybe you’re in total health but others around you, others that you could have contact with may not be. The best thing to do is to err on the side of caution. If you can, if your family is capable of doing it, if this doesn’t affect the income of your family to self-quarantine, if you need to leave the house, obviously you’re taking measures like washing your hands and face. Also, take your shoes off and leave them outside of your home. Take your clothing off the moment you get home and throw it in the wash and take a shower right away. There’s certain things we can do to lower our exposure, but the fact is that this virus does live on surfaces up to I’ve heard nine days, I’ve heard 12 days. It can incubate in someone for up to 2 weeks. So you may have it right now and not know it for two weeks. Again, giving in to fear will decrease our immune health. So what can we do? We can all take precautions. There are antiviral herbs. I’m going to give you a list of some herbs that you can add in your cooking, you can add in tea, you can take encapsulated form, you can take in tincture form or an essential oil form. You’re going to want to do your own research as to how much of these herbs to take. It’s best not to overdo anything. I’m also going to give you a list of some vitamins, some supplements that the Naturopathic doctors are telling their patients to take. There have been some studies that show that they help to give a positive outcome with the coronavirus.   Vitamin A The first is vitamin A. If anyone is experiencing upper respiratory problems you can take high-dose vitamin A. This is according to a Naturopathic doctor that’s very experienced that I was talking to recently. He says for 3 days you can take 100,000 international units of vitamin A and that’s not beta-carotene. You want to get high-dose vitamin A that is not beta-carotene. Then after that, you can take 25,000 international units a day. This is just for preventive measures during the flu season or during an outbreak.   Vitamin C Vitamin C. In China, they’re doing high-dose vitamin C intravenously. They’re showing that that has been creating positive outcomes with the coronavirus. For just a regular dose every day, take between 2,000 and 6,000 milligrams a day. You want to spread it out throughout the day so that you don’t get diarrhea because high dose vitamin C does cause diarrhea. It’s best to get powder. That way you can dose it slowly throughout the day. If you can get between 2,000 and 6,000 milligrams of vitamin C in you every day during flu season that would be fantastic.   Vitamin D Vitamin D. If you have your levels tested every year and you know you’re low like let’s say your reading is below 40 for example, 40 or 30. Then you can easily take between 5,000 and 10,000 international units of vitamin D a day. These are all adult doses. You’d have to speak to your pediatrician about doses for children. My son, our pediatrician has him on 1,000 international units of vitamin D a day during the flu season.   Zinc Zinc. They have seen, there’s been a study on the Covid-19 coronavirus where they found that zinc and a malaria drug combined, they did this in China and they did it in Korea, but they used a different drug. That you’re using the drug in order to increase zinc’s intake. It increases the uptake of zinc into the cell. They’re finding that zinc stops the cell from producing RNA for the virus. That’s very promising. I’ve talked to several health professionals about this. We want to take zinc every day. This would be just a great general practice during the flu season anyway. The Mayo Clinic says that between 8 milligrams and 11 milligrams is a good recommended daily dose, but that seems kind of low. The National Institutes of Health consider that 40 milligrams a day for adults is the upper limit dose. They recommend not going above 40 milligrams a day and that they say four milligrams a day for infants under the age of six months. That’s the National Institute of Health. Again, any supplementation for your children, I’d talk to a Naturopathic pediatrician, but there you have it with zinc, basically 40 milligrams or less a day. Taking any supplements in high doses can cause diarrhea or other symptoms. You want to start gradually, slowly, and increase to your bowel tolerance basically it says. It’s how they put it for vitamin C but also for zinc. High levels of zinc too can cause diarrhea as well as headaches and nausea. Again, we don’t want to overdo anything. We don’t want to harm our body by freaking out and taking high doses of something that ends up causing other symptoms. The point is we just want to support the immune system. What’s been proven to be supportive is vitamin A, vitamin C, vitamin D, zinc. There are herbs that have several studies, many studies that support the body in fighting off viruses in general. There aren’t a lot of studies around Covid-19 specifically and herbs, but what we’re seeing is that there’s a lot of herbs out there that support the body. For example, basil.   Basil There was a four-week study in 24 healthy adults were supplementing with 300 milligrams of holy basil extract significantly increased levels of helper T-cells and natural killer cells. They’re both immune cells that help protect and defend your body from viral infections. Things like holy basil, that’s something that you could eat every day in your food. You could put it in salads and soups or you could get an extract or an encapsulated form.   Lemon Balm Lemon balm is a fantastic antiviral. It’s great to make a tea out of it. A lot of these herbs, not all of them but a lot of them, you can mix together, buy in bulk. For example, mix together and just drink all day long as an herbal tea. So lemon balm, oregano, sage, fennel, garlic. Garlic is something I wouldn’t necessarily make a tea out of, but you can eat it raw and you can eat it cooked. Peppermint, rosemary. Rosemary has an extract that has been proven to be quite antiviral. Oleanolic acid in rosemary has been displayed to be quite antiviral in several studies against several different kinds of viruses.   Echinacea Echinacea both is antiviral and boosts the immune system. That’s something again you can get in tea form. Herbal tea, if you take all these antiviral herbs and you mix it together and make a nice tea out of it, that’s very gentle for the body to take it all day long, drink it all day long. If you take capsules or if you take an extract that’s more concentrated and then you have to be careful with the dose. Whereas, it’s easier to dilute. Just take a tablespoon of each dry herb and make a big thing of tea like 60 ounces of tea and then you just sip it all day long. That’s more gentle and it’s less likely that you would accidentally overdose. Tea is the most gentle form of taking herbs. Then the next would be encapsulated. Then the more concentrated extracts or essential oils the more careful you have to be with overdosing.   Elderberry Elderberry, I’m sure you’ve heard of elderberry extract. There have been several studies on elderberry that’s very exciting. It’s known to suppress viral replication and it stimulates the immune system. Even in a recent study, it showed that elderberry helped to inhibit viruses from entering our cells. That’s something that you can actually get your own elderberries and make your own elderberry syrup. Or you could just buy a bunch of elderberry syrup or you can buy a bunch of elderberries. Kids often love it because it is delicious. That’s definitely something to have stocked up on.   Licorice Licorice has been known, it’s been used in traditional Chinese medicine for centuries. You have to be careful with licorice if you have high blood pressure. Licorice also is fantastic for depression and anxiety and for people who have lethargy. It has shown to be antiviral against several viruses including severe acute respiratory syndrome-related coronaviruses.   Astragalus Astragalus is another herb in traditional Chinese medicine that has shown to significantly enhance the immune system against viruses.   Ginger Ginger, and you know, I heard that there were stores that had completely sold out of ginger. I’m not surprised because you can make teas, you can cook with it, and you can make cough syrup with it. It has fantastic compounds that are antiviral, but that also help us throughout the flu season to mitigate several symptoms of the cold or flu.   Dandelion Dandelion is wonderful to add to your herbal tea blends. It has many medicinal properties including a potent antiviral effect. Several studies showed that dandelion extract reduced or inhibited the replication of some viruses, but it also is wonderful for the liver and for our blood. There are many different kinds of herbs that we can use. You can go on Google, find the herbs that you like and make a tea. You could buy them on Amazon or there are many co-ops online that will ship herbal blends to you. I say buy it in bulk. Pick a few that sound really delicious together like lemon balm, basil, sage, rosemary, echinacea. Get these loose-leaf basically and then mix them together and every day make a big tea. You don’t even have to heat it. You can put it in a big thing of water overnight and then just drink it the next day. It makes a beautiful tea. You can drink cold or you can drink hot. That way, you’re getting very gentle antiviral herbs into you and into your family and you’re hydrating.   Learn True Health Podcast Episodes  Some episodes for you to listen to. Episode 315 of the Learn True Health podcast I share everything I’ve learned from Naturopaths for what to do when you have a cold or flu to boost the immune system and also to mitigate symptoms. You really want to listen to that episode. I talk about colloidal silver. I talk about specific essential oil blends for respiratory support. Use of the neti pot, use of hydrotherapy to boost the immune system and boost lymphatic flow. You’ll want to listen to episode 315.   Episode 15 So to get to episode 15, you can’t listen to it on iTunes because only the most recent 300 episodes are available. Because this is episode 417, there are 117 episodes that have been pushed off of iTunes. You have to go to learntruehealth.com, my website, or other podcast directories like Spotify, iHeartRadio, and Google Podcasts. There are lots of other podcast directories that you can find episode 15 on or you just go to learntruehealth.com and find episode 15. Dr. Jenna Jorgensen. She’s a Naturopathic physician and she shares exactly what she has in her medicinal holistic first aid kit and what you should have in your medicine cabinet. All the natural remedies from homeopathy, essential oils, and some really interesting things that you should have in your home for helping you with cold and flu and other just general stuff that happens. If you want to have a Naturopathic kit, basically, a first aid kit, then listen to episode 15 with Dr. Jenna Jorgensen.   Colloidal Silver Colloidal silver is something that has been proven to be antiviral. You have to make sure that it’s a high-quality colloidal silver. I was just talking to my Naturopath about this last week. She and I both like the brand that Sovereign Silver. You can take it orally, you can gargle with it, and you can use it topically. Some Naturopaths talk about nebulizing it, so inhaling the fine particles. Consult your Naturopathic physician or consult your doctor about that, about nebulizing. The lungs really aren’t meant to have stuff in them. If you’re going to nebulize colloidal silver be very careful because there’s been evidence to suggest that it will accumulate, the colloidal silver would accumulate in the lungs. However, if you are fighting a viral infection, many Naturopaths talk about nebulizing colloidal silver and also nebulizing glutathione to support the lungs. There are things that you can do to support the lungs using natural medicine, but again, talk to a Naturopathic physician about these specifically. I really want to err on the side of caution here. Don’t just nebulize things randomly as a preventative because you could end up doing damage. We really want to be very careful. There was several people that died recently in the Middle East because they read something on social media that some kind of rubbing alcohol if they drank it would be a cure for coronavirus. Of course, that killed them. I know you guys, my listeners, are so smart. You guys are smart. You guys wouldn’t buy into a fake meme. I want us to also not overreact. I want us to not under-react, but I definitely don’t want to overreact and an overdose on a natural substance. It’s best to do this all in balance. Before you take anything, just do a little bit of digging and talk to a Naturopathic physician to create your perfect formula of natural immune supportive supplements that you could be taking. Supplements are generally very, very safe. It is when we go into high doses for long periods of time that we can do damage. So stay within those parameters and just err on the side of caution. Start slow and work your way up like vitamin C. Start with 1000 milligrams and then slowly ramp it up to bowel tolerance. Those are things that are totally proven to be safe. The best thing we can do is to decrease our stress levels is to err on the side of caution to stay at home as much as possible. You know what’s really interesting? I bet we see a huge decrease in all infections. If you think about it, if we all stay at home as much as possible, we’re probably going to see a huge decrease in all affections across the board. A huge decrease in the spread of all infections. If you can’t stay at home, practice more self-care to decrease stress levels. I’m seeing so many people are so afraid right now. The best thing you can do for your immune system is to stay informed, stay calm. Maybe when you’re drinking your antiviral tea every day, you can imagine that it is supportive of your body every time you sip it, you could imagine that you’re supporting yourself, and your body is strong and healthy and then everyone you love is going to be healthy and safe. We can just support each other by letting everyone know that we can take vitamin A, vitamin C, vitamin D, zinc, and elderberry and other herbs to support our body in the best way we can. Everything that I’ve shared today, I want to make it really clear, I’m not sharing a cure. I’m not saying that any of this will even prevent coronavirus, but what the studies are showing and what the doctors have told me is that these herbs and these supplements support the body. So they might help to mitigate symptoms. In China, several studies are showing that with the use of vitamin C and zinc and other nutrients that they’re finding that those people have better outcomes with their infection. That they have a higher success rate of thriving and living when they used vitamin C when they used other nutrients and herbs versus nothing at all. Of course, we want to do the best we can to support our body’s ability to heal itself and stay healthy. Please, support yourself by not giving in to the overwhelm. By doing what you can daily to lower your stress levels. Get out in nature. Get out in sunlight. There are studies that show that sunlight is antiviral and getting out in fresh air, grounding yourself. Go stand out in your backyard with your feet in the ground or go lie down in the grass if you can. Go for nature walks. Read some books. Unplug from social media and do things that will decrease your stress. Now is a great time to pull out those board games and play with your family. Please, make an antiviral tea. Take these supplements to support your body’s ability to stay as healthy as it can. Join our Facebook group, the Learn True Health Facebook group. We have many health professionals in that Facebook group, and we’re all sharing great information, staying up to date with what we can do to support our immune system and support each other. Please, come join the Learn True Health Facebook group. Although I just said stay off of social media, but it’s a really positive place to be, the Learn True Health Facebook group. We’re trying to keep it a very happy and positive place, but also supporting all of our health questions with great information. If you’re looking for a good resource, come join the Learn True Health Facebook group. I’m going to have some great doctors on the show coming up soon to support us around this as well. Please, just keep focusing on decreasing your stress and self-care. I love you all. We’re all going to get through this together. Have yourself a fantastic rest of your day.   Get Connected with the Learn True Health Podcast! 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Is supplementing really necessary? What are some of the essential nutrients that you might be missing in your diet? Find out how you can have a strategic supplement regimen and use supplements along with natural food sources to really support the imbalances that you might be experiencing with your diet and nutrition. You can find all the info and links about this episode at https://holisticwellness.ca/episode45. Topics Discussed in this Episode: 7 vitamins and minerals that are often overlooked but are really important for women’s health Calcium Zinc Iron Chromium B Vitamins Vitamin D Magnesium What these vitamins and minerals do for you How much of these vitamins and minerals you need daily How you can tell if you are deficient in these nutrients What happens when you don’t have enough of these nutrients The best food sources of each of these vitamins and minerals   Key Takeaways: Calcium Not only is calcium important for building and maintaining our strong bones, as we know, but it’s also really important for energy metabolism and muscle contraction. Because your body doesn’t produce calcium on its own, getting it from foods or from supplementation is going to be really important. If your diet is lacking calcium, and especially if you’re physically active, your body will end up leeching off calcium from your bones, which, over time, can lead to osteoporosis. And as our estrogen declines, this can also start to have an impact on our bone health. If you are eating a very acidic diet, this will also impact your bone health because, in order for your body to buffer that acidity, it will have to leech off the calcium from your bones. Daily requirement: 1000 mg for women aged 50 and younger, and 1200 mg to 1500 mg for women over 50 Best food sources (other than dairy): Kale, colored greens, bok choy, sardines, and sesame seeds. Zinc Zinc deficiency can directly affect strength and fitness, especially if you are over-exercising. If you’re dealing with cystic acne, hormonal imbalances, issues with your cycle, PCOS, and PMS, then zinc can be really helpful. If you find that you’re having a lot of issues with digestion or heartburn or acid reflux, this might mean that you have low amounts of hydrochloric acid, so using zinc is going to be great to support your HCl production. Daily requirement: 18 mg to 30 mg Iron It’s an essential mineral that’s found in your red blood cells that helps to transport oxygen throughout your body. If you’re feeling tired or you’re feeling exhausted, or you just can’t get the energy to maybe go work out, this can be because of iron deficiency. Iron deficiency anemia is pretty common in women, especially those who are very active. Daily requirement: 18 mg for 18 years and older, 27 mg for pregnant women, and about 10 mg for lactating women. Best food sources: Spinach, pasture-raised organic grass-fed beef, turkey, and beans. Chromium Chromium in an insulin cofactor, and it helps to transport branch chain amino acids into the muscle. Without sufficient amounts of chromium, you could be at risk for uncontrolled blood sugar and insulin resistance. Chromium deficiency will typically leave you feeling sluggish, fatigued, weak, moody, and maybe even anxious. Daily requirement: About 25 μg for women between the ages 19 and 50, about 30 μg for pregnant women, and roughly around 45 μg for lactating women. Best food sources: broccoli, white potatoes, green beans, and turkey. B Vitamins The B vitamins -  B12, B6, thiamine, riboflavin - are all required for energy production. Folate and B12, specifically, are required for red blood cell production and repair. Research suggests that dieting and exercising can really increase your requirements for thiamine, riboflavin, and B6. And if you’re really, really stressed, you’re going to need some B5. Daily requirement: A B-100 complex will pretty much cover the bases. Best food sources: Leafy green vegetables and animal proteins. Vitamin D Vitamin D has its hands in a number of physiological functions in the body. It helps to strengthen your bones by helping your body to absorb calcium, it supports your immune function, and it can reduce and control blood pressure. It always plays an important role in your insulin and blood sugar management. Recommended daily amount: 600 IU Best sources: Sunlight, fish oil, eggs, and wild caught fish. Magnesium Approximately 67% of the magnesium in the body is found in the bones and the teeth. This is why it’s so important when we are supporting our bone health that we make sure that magnesium is in the mix. Magnesium is also important for supporting progesterone production as well as for detoxification. It’s great for stress and for helping to relieve any coronary artery spasm that can lead to a severe heart attack. Best food sources: Dark leafy greens, different seeds, and cacao.   Action Steps: Take supplements, but also focus on eating a really clean whole foods diet at the same time. Get tested and check your bone strength and bone health and make sure that there are no issues like osteoporosis. If there are issues like that, make sure that you’re not just supplementing with calcium but that you’re supplementing with a mineral bone complex. Zinc and copper compete for absorption in the body, so make sure that as you are supplementing with zinc, you are also getting that tiny dose of copper. Take an iron supplement that is chelated, like iron bisglycinate, which means it’s chelated with an amino acid that helps with its absorbability. If you have a heavy cycle, get your iron levels tested and check your ferritin levels. If your levels are low, then you probably need to supplement with iron. Take vitamin C along with your iron supplement for better absorption. Take a B-100 complex to cover your B vitamin needs. Get tested for your B12. If you’re really low in B12, then on top of the B-100 complex, supplement with a sublingual B12. Get your vitamin D levels tested, and test at multiple points throughout the year after you start supplementing. Go outside and get enough sunlight.   Samantha said: “What we want to do is look at our diet and really be choosing a variety of whole foods in order to really use our diet as like our multivitamin.”   “You’re going to get way more support by taking these whole foods forms of fruits and vegetables or a greens powder, and I feel that those will oftentimes be more beneficial than a [multivitamin].”   Thanks for listening! Important Announcements: If you have any questions, come find me over on Instagram, @holisticwellnessfoodie. You can leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you listen to us to. That would mean so much!   Links to things we talk about in the show: Raw Chocolate Coconut Brownies Recipe Chocolate Matcha PMS Amaze-Balls Recipe   Recommended Products: Bone supplements from AOR, Designs for Health, and Metagenics AOR Zinc-Copper Balance Iron supplements from Lorna Vanderhaeghe Health Solutions, Salus, Flora, AOR, Metagenics, Designs for Health, and Platinum Magnesium bisglycinate Magnesium L-threonate Magnesium citrate PaleoGreens Organifi Green Juice Chlorella powder Juice Plus+   Where you can find me: Samantha’s Facebook Samantha’s Instagram Samantha’s Website Samantha’s Twitter Holistic Wellness Private Community on Facebook   How you can work with me: 6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%. Healing & Dealing with Hashi’s   Sponsor Link: Activation Products - Save 15% off ALL orders with coupon code HW15.

Ashley James shares all of her most effective cold and flu home remedies that every family should have in their medicine cabinet. Sign up for Ashley's January Health Transformation Live Workshop: http://learntruehealth.com/yes YOUR SHOPPING LIST: Throat Coat Tea: https://amzn.to/2QU0fix Colloidal Silver Nasal Spray: https://amzn.to/2GkFubP OLBAS: https://amzn.to/2A3gZKy Epsom Salt, high-quality bulk bag: https://amzn.to/2GiTaEi Rebounder - See below 4 Organic Lemons 2 Packets of Fresh Thyme 2 thumbs of Fresh Ginger Cayenne powder, optional: https://amzn.to/2GhKhut Neti Pot, optional: https://amzn.to/2GvmZ4L Two pairs of organic cotton socks: https://amzn.to/2rBDFNs Large wool socks: https://amzn.to/2GgAbdi   Effective Cold and Flu Home Remedies http://learntruehealth.com/effective-cold-and-flu-home-remedies Effective cold and flu remedies are what I’m going to share with you today since it’s flu season. You surely don’t want to be sick during the holidays, so it’s best to bookmark this episode of effective cold and flu remedies that have been tested and proven. First of all, it’s important to know how your immune system works. Our blood circulates through the heart and lungs. It got oxygenated and pumped out to all the cells in the body. This is how the body receives oxygen and nutrition to the 37.3 trillion cells in our body. And the lymph system is responsible for collecting the fluid from the cells and brings it back to the circulatory system where the blood is. It’s the white blood cells get to go into the lymph system. When there’s a presence of virus and bacteria, the lymph system detects it. Hence, the lymph nodes harden. But don’t be alarmed when you feel it because it’s a good thing. The lymph system holds those bad bacteria inside those lymph nodes. It brings in the lymphocytes which are the white blood cells to attack the bad bacteria. While that’s happening, this is also when we feel under the weather, experiencing anything from a cough, sore throat, chills, fever or sinus issues. But we can counter all that with effective cold and flu remedies. Our immune system is spread throughout our whole body, but most of it is centered around the digestive system. And the digestive system is one of the main areas where a virus can get into our body. That’s why we have to make sure our gut is always healthy. And we can achieve this by having a diet that supports gut health. For our immune system to work optimally, the body needs 16 vitamins, 12 amino acids, two essential fatty acids, and 60 trace minerals and elements. And an excellent way to get all these nutrients is by eating right, particularly a variety of vegetables and fruits. Cow Dairy Some people notice a decrease in immune response once they drink cow’s milk. Some people find that drinking cow milk is healthy for them. So it’s all about listening to your body if it responds well to cow milk. If you notice any symptoms after drinking cow milk, consider 100% omitting cow milk from your diet for 30 days. Then re-introduce it after a month and see how your body responds. The thing is, people don’t realize that in drinking cow milk, you are drinking the immune system of another animal. That’s why for some people, it negatively affects their immune response. Hence, Naturopaths usually recommend eliminating dairy from their diet. Processed Sugar Processed sugar also tears down our immune system. So, eating foods that contain processed sugar or flour, it spikes blood sugar. And in eating processed sugar, we are also feeding an infection like candida or some other opportunistic germs because they live off sugar. Consider lowering or eliminating sugar or any processed sugar like agave or honey. Stevia, on the other hand, doesn’t create sugar in the body because it’s an herb. Recommended Foods I can’t stress this enough—eat lots of veggies! Start with protein-rich foods, in your case it would be eggs and wild-caught fish as well as lentils. A colorful variety of veggies contains all of the antioxidants and immune boosting phytochemicals we need. Mushrooms and onions, for example, are excellent immune boosters.  Shopping List Below is my list of proven activities to help relieve the suffering and support your immune system in recovering faster. Do what you can, when you can. Relaxing and giving the body time to heal is the best thing you can do. Immune-supportive activities would include resting, staying warm and doing things that make you happy. But first, here’s a shopping list of what you’ll need: Throat Coat Tea: https://amzn.to/2QU0fix Colloidal Silver Nasal Spray: https://amzn.to/2GkFubP OLBAS: https://amzn.to/2A3gZKy Epsom Salt, high-quality bulk bag: https://amzn.to/2GiTaEi Rebounder – See below 4 Organic Lemons 2 Packets of Fresh Thyme Two thumbs of Fresh Ginger Cayenne powder, optional: https://amzn.to/2GhKhut Neti Pot, optional: https://amzn.to/2GvmZ4L Two pairs of organic cotton socks: https://amzn.to/2rBDFNs Large wool socks: https://amzn.to/2GgAbdi Rebounding Rebounding is a way to strengthen the lymphatic system. Get a small trampoline for adults which you can find on eBay, Facebook Marketplace, Offer Up or Craigslist. Here are some examples: High Quality, around $200 New Sportplus Silent Fitness Mini Trampoline – https://amzn.to/2GjLamx Good Quality, around $100 New https://amzn.to/2GkAG6t What to look for in a rebounder for Lymph circulation: The kind that does not have springs, but instead has bands that hold the trampoline mat in place. This will make it a quiet experience, so it doesn’t squeak every time you bounce. Be sure the max weight is above what you weigh. Get one that folds away so you can store it under your bed or couch when not in use. Get one with a handlebar for safety and stability. For fun, you can also pay a bit more and get one that comes with attachments and workout DVDs, so you can also use the rebounder for great home cardio workouts that are fun! Jump on the rebounder for ten minutes a day. Ideally, do it once in the morning and again at night. Don’t jump to the point your feet are leaving the mat. Because if you are, you’re not rebounding. Just bounce. Do some slow, deep breathing as you bounce. By doing this, you’ll notice you have way more energy, and you’ll feel calmer. And it supports your immune system. It helps to pull all that fluid out and back in through the lymph nodes. Importance of Vitamin D Vitamin D is a hormone the body makes when we expose our skin or eyes to direct sunlight. The vitamin level you are looking for is anywhere between 50 to 60. Some doctors recommend it to be higher than 60. Ideally, you should do your blood work at least once a year to test your vitamin D levels. If it falls below 50, you have to take some vitamin D supplements. And if it’s below 30, some Naturopaths will recommend taking 10,000 international units for 30 days. Then back to 5,000 international units for the next two months after which you need to get tested again. If your vitamin D levels are not trending upwards or close to 60, it’s probably because you are not taking enough supplements, your gut is not absorbing it. You may also have something going on with your parathyroid or other factors. If your levels are lower than 30, you are at risk for cancer, a lowered immune system response and lower energy. Not a lot of people know that you can get fatigue from lower vitamin D levels. Also, check out episode 34 where I did a whole episode about vitamin D with Dr. Heidi Semanie. There’s a vitamin D test from Walkinlab.com is about $60. Get your vitamin D tested at least once a year. If it is still low after taking a daily supplement, please consult a Naturopathic doctor or a physician that is trained in understanding vitamin D deficiencies and how to address them.  Take Your Supplements If you’re a regular listener of my show, you most likely have noticed that I often mention www.takeyoursupplements.com. I could not express enough how they have significantly helped my family’s health over the years. From their website, you can buy the liquid vitamin, amino acid and mineral drink that my family and I take. You can also get a great vitamin D spray for your kids and an excellent liquid mineral supplement for your whole family. The dose is also based on body weight. As you grow, the more nutrition your body needs. And once your body gets the nutrition it needs, the body starts functioning better. Cold Sock Treatment The Cold Sock Treatment is a simple hydrotherapy technique that is especially effective for relieving nasal congestion in bed at night (frequently better than medications and without the side effects). It also helps to stimulate the immune system in the upper respiratory tract and is relaxing for aches and chills and helps bring on a more restful night’s sleep when sick. We find it helpful in such conditions as colds, “flu” (not the “stomach flu”), earaches, sore throats, and sinus infections. It is useful with people of any age from infants to the elderly. The Cold Sock Treatment is especially good to use with the nasal congestion of colds and influenza. You want to do this treatment for five or more nights in a row. And do it whenever you feel the onset of a cold or flu as sometimes it is all the stimulation your immune system needed to get the job done! Most sporting goods stores and some department stores carry wool socks. For small children you can use safety pins to hold a wool sock on that is too large, or rap wool cloth around each foot. For this treatment, you will need two pairs of large cotton socks and a pair of wool socks. They must be at least 90% cotton and 90% wool, respectively. Preparations: In the evening before going to bed, prepare by having two pairs of large cotton socks and a couple of wool socks. At least 1 hour before bed soak both pairs of cotton socks in cold water and place in the freezer. The wool socks are to remain dry and warm. Step 1. Remove socks from the freezer and add a bit of cold water to them to make them damp and malleable. Place the cold socks close to the basin or bathtub used in the next step. Note: If your feet are already warm (e.g., you have already been in bed, or you just took a hot bath) you can skip to Step 3. Step 2. Put your feet into a basin or bathtub of hot water to warm up your feet. Soak them for a few minutes until they are hot and pink. Step 3. Remove your feet from the hot water and quickly dry them off. Immediately put on the two pairs of cold, wet cotton socks, and then over them, put on the dry wool socks. Step 4. Go directly to bed and keep the feet covered through the night. The therapy does not work if you or your feet are uncovered, such as when walking around or sitting in a chair uncovered. Use extra blankets to create an artificial fever. See my instructions on creating a good fever using a hot bath and extra blankets below. When the Cold Sock Treatment procedure is followed the feet correctly will start warming up within a few minutes of getting covered in bed. The congestion will usually begin to be relieved within 30 minutes. It will often work better than a decongestant or antihistamine to alleviate congestion during sleep. Also, it is not uncommon to see a small child or infant fall immediately to sleep after they are put to bed with the Cold Sock Treatment. After approximately four hours the socks should be totally dry, the feet warm, and the symptoms will be much improved (if not gone). If necessary, the Cold Sock Treatment can be repeated through the night or used on consecutive nights. Just add more pairs of wet cotton socks to the freezer ion the evening if you want to repeat it a few times in the night. In repeating the treatment in the same night or if an illness starts during the night, it is not necessary to warm the feet in hot water since they will already be warm. Just apply the cold, wet socks and the dry wool socks and go back to bed, using extra covers to stay warm. And be sure to drink plenty of warm calming tea. Fresh Thyme Tea This is a WONDERFUL herb for expelling congestion and also as an antiviral. You will take 4 cups of water and bring it to a boil. Remove from heat. Add half a package of fresh thyme and cover for 6 minutes. Serve with lemon or honey or drink plain. You want to drink this earlier in the day as it will stimulate you to cough because it loosens the mucus and helps get rid of it! If drank too late into the night the coughing might keep you awake. The thyme does not cause you to cough. It causes the mucus to break up and move. Your body then wants to cough it up. So best if you are not lying down when that happens. Because this works so well as a decongestant, I like to drink about 8 cups of this a day when I am congested, so I will easily go through two to four packets of fresh thyme during a bad cold. Throat Coat Tea For this tea recipe, use two bags of the Throat Coat tea for 16oz of water. So, you will want to buy a few boxes of it as during one bad cold you may go through a few boxes because it does bring relief from the scratchy, itchy throat! There are no side effects to drinking this tea. There are wonderful herbs in the tea that support being calm and feeling good. The organic tea is by a company called Traditional Medicinals. They also have another product called Breathe Easy. It’s a great blend, too. Hot Water And Lemon Juice Tea This tea is something from my childhood. Citrus is a mucus creator, but the juice of two lemons in four cups of water help cut the mucus especially if you have a really bad sore throat. You can also use limes if you don’t like lemons. We add ginger because ginger calms to stomach. You can play around with the concoction by adding more herbs like peppermint. OLBAS I discovered OLBAS when I was a teenager. OLBAS is not a massage oil. It’s 100% essential oil. It’s like Vicks Vaporub because a lot of essential oils used in Vicks Vaporub is in OLBAS. OLBAS is a bunch of essential oils that are perfect for the respiratory system like frankincense. It opens up the airways, so it’s really good for asthmatics. However, frankincense is not an OLBAS. Eucalyptus is also fantastic for the lungs. If you can’t find OLBAS in your area, you can use other blends that are also wonderful for addressing congestion. Incidentally, OLBAS is also effective in treating sinus, bronchial or lung congestion. Only use one or two drops at a time. OLBAS Steam Towel Treatment for Sinus Congestion You will need a large bowl or pot, OLBAS, boiling water, a large towel, and tissues. Then follow the procedure below: Place something safe on your kitchen table to protect the table from the hot bowl or pot. Place the big bowl or pot with boiling water on the table and sit in front of it. Have more water boiling in a kettle on the stove. Add 1 or 2 drops of the OLBAS to the hot water. Take your large towel and put it over your head and over the pot making a tent to trap the steam. Your head is now leaning over the pot directly above it. Keep your eyes closed as the vapors will sting your eyes. Take a deep breath through your nose. Do this for the next 2 minutes. Then remove the towel. Blow your nose a bunch, cough up any mucus you feel the need to expel and repeat by adding only one drop of OLBAS this time. After a minute or two add more hot water from the stove and repeat a third time adding 1 or 2 drops of OLBAS, using the towel as a tent and inhaling all the vapors through your nose. Taking breaks to blow and clear your sinuses. You will want to do this more than once a day as your sinuses may refill in a few hours. Be sure to do it before bed if you are not going to take the hot bath I have outlined above. After you have completed the OLBAS treatment and you have blown everything out of your nose use the colloidal silver nasal spray liberally. With each spray change the angle of your head, so you start to look up making the last spray so that you are looking directly at the ceiling. This angle change as you spray and inhale into your nose will help to direct the solution into all sinus passages. Even when you have not done the OLBAS treatment, please use the silver spray liberally through the day. I have killed sinus infections with this one supplement alone! You also want to keep a bottle by your bedside and do it whenever you wake in the night to blow your nose. Three to five sprays per nostril while inhaling. And you can also spray the back of your throat while inhaling as well. Colloidal Silver Nasal Spray Seven years ago, I had the worst sinus infection. Apparently, in the presence of silver, pathogens can’t survive. This is how to use this product: Sit up straight with your nose facing the wall. Spray three times while inhaling in one nostril and three times in the next nostril. Then take your nose and eyes and look up approximately on a 45-degree angle. Spray again and inhale as you spray. The third time you do it, make your nose point all the way up to the ceiling. You cannot overdose on the spray. So it’s very safe. But as always, it’s best to have a Naturopath to guide you. Use it every few hours especially after the OLBAS treatment if your sinuses are very clogged. Artificial Fever Treatment We want to create an artificial fever to support the body in killing the germs! Because pathogens cannot survive in heat or a feverish environment. One thing that is very interesting about the immune system is there are powerful white blood cells that do not even turn on until the body is in a fever state. So, doing things like hot baths, drinking hot fluids and saunas can help to stimulate all of our immune system to fight a cold or flu when we feel one coming on. First, make one of the teas of your choice or chamomile tea. You can also make this concoction: 4 cups water The juice of 2 lemons One teaspoon Cayenne One thumb of freshly grated ginger Stevia, maple syrup or honey if you need it to taste good. However, be cautious as germs feed off of sugar, so stevia is the safest option. Simmer the water and add the ginger and Cayenne. Then remove from heat and the lemon and optional sweetener. This helps with sore throats and congestion. Bring a large mug of your hot drink to the bath. This is how to prepare the hot bath: Prepare a bath as hot as you can stand it. Do not burn yourself but make it very warm. Keep the door to the bathroom closed while drawing the hot bath to keep the warm steam inside. You will want to breathe it in along with the essential oils you will place in the tub. Add 4 cups of Epsom salt, roughly half the bag, to the bath as the tub is filling up with hot water. Have ready several blankets in your bed as you will create a cocoon once you come out of the bath. Before getting into the bath add ten drops of the OLBAS and stir the water to make sure it mixes in and that the salt has dissolved. Close the bathroom door, so you can breathe in the OLBAS and warm, moist air while in the bath. Get in, relax and drink your hot beverage. See if you can get your husband to refill your drink. Soak for 20 minutes minimum. You can add more hot water to the bath to increase the temp as you will become accustomed to the heat. When you start to sweat, stay in 5 minutes longer, then you can get out. Do not stay in longer than 60min. Make sure you have drunk at least two mugs of hot tea while in the bath. If at any point you feel dizzy or light-headed, ask for assistance in getting out of the bath. You can try adding some cold water to the bath to bring down the temp a bit to see if the dizziness resolves itself. Make sure your husband is within earshot in case you need help. Sometimes hot baths can make people feel light headed when they stand so to prevent an accident, please be aware that you may need to ask for a hand in getting out of the bath safely. If you develop a headache while in the hot bath, take a hand towel, the kind that is long enough to wrap around your neck, soak it with cold water from the tub’s faucet and wrap it around your neck. This will cool the blood flowing to your brain and trick your brain into thinking you are not as hot as you are. Have another mug of hot tea waiting for you by your bedside. When you are ready to get out of the bath, towel off quickly and wrap yourself in one of your many blankets, then get into bed and create a cocoon. Cover everything, even your head. Just have your face exposed so you can breathe and sip tea. At this point, you can do the cold sock therapy as well. Get your husband to bring you the frozen socks and dry wool socks. Stay bundled up for at least an hour. You will begin to sweat and feel feverish. Fight the urge to throw off the blankets! You want to create a little sauna in your bed. This is stimulating your immune system to kill the germs AND germs also cannot live in a feverish environment as their proteins denature at a higher temperature. So, they explode and break apart when we get too warm for them to handle. YAY! Visualize your white blood cell soldiers coming to life and winning the battle with the bugs as you lay in your cocoon. At this point, you can fall asleep like this, or if you did this during the daytime you can take a nap or get out of bed after the hour is up. You will want to shower off when you do get out of bed, and likely the blanket you initially wrapped yourself in will be wet from sweat. Still, bundle up and keep as warm as possible both day and night for the next week. You can do this daily while your cold or flu symptoms are around. Please be sure to drink extra water and make it warm or hot instead of cold. Bottom line, don’t be afraid to seek help from a health practitioner if you still feel too sick. Get checked out before it gets worse. Homeopathy Homeopathy is so affordable and buy the kits or vials to keep in your medicine cabinet for your immediate use whenever you need them. If kept in a cool, dark area, they can retain their potency for years. Do check out a guest I had in past episodes who talked about Homeopathy and other natural flu remedies extensively. Dr. Cilla Whatcott specializes in homeoprophylaxis which is a natural version of immunization. Because you can use it to train the immune system to mount a healthy immune response to pathogens. Homeopathy has no side effects, yet it gives amazing results when it comes to helping people move through illnesses faster.  Get Educated Whenever you try any remedy in Natural Medicine, you still need to understand if any risks or side effects may crop up. Because even herbal medicine if misused, may be dangerous. Continuously do research and get as many references and resources from reputable Naturopathic Doctors and health practitioners. The more perspectives you get, the better you can advocate for yourselves. Thank you for taking the time to listen to my tips and tricks on how to reach optimal health naturally and effective cold and flu remedies. I have lots in store for you this coming January, especially my very affordable $37 workshop. Those are four live webinars about creating healthy habits that make a huge difference in your health. Have a fantastic day and enjoy this wonderful holiday season! Recommended Links: Four-day Webinar: www.learntruehealth.com/yes Fevers in children and what to do Article on Using Homeopathy to prevent Flu and to relieve flu-like symptoms by Cilla Whatcott, Ph.D. Listen to my four interviews with Cilla Whatcott: Episode 305: How To Naturally Avoid The Flu Episode 228: Homeopathy Episode 155: Real Immunity Episode 137: Homeoprophylaxis

Do you supplement with 2000-5000 International Units (IU) of Vitamin D each day? Or, do you use your lunch hour to lie in the sun in just a loincloth? If not, you're likely low in vitamin D. More than half of the world’s population is deficient in vitamin D, and as many as four out of five in the United States may be below optimal levels. Low blood levels of vitamin D increase risk factors for diabetes, arthritis, dementia, and bone loss. You could also be increasing your risk of viral infections, like the flu. Fortunately, the most common micronutrient deficiency in the world is easily preventable. High-quality supplements are inexpensive, and if you live in the right latitude, you can get a healthy dose from moderate mid-day sun exposure. After reading this article, you’ll understand why vitamin D is one of my Foundational Five, the best supplements for foundational health. In all my many years of practice of medicine, I've never seen one vitamin, even vitamin C, have such a profound effect on human health.Dr. Soram Khalsa, board-certified internist and medical director of the East-West Medical Research Institute What is Vitamin D? Vitamin D is actually a prohormone, not a vitamin. It influences the expression of more than 200 genes and acts as a precursor to hormones such as DHEA and cortisol. The active form is called 25-hydroxy vitamin D, or 25(OH)D. You consume vitamin D in two forms: ergocalciferol (D2) and cholecalciferol (D3). However, even if you consume fortified foods like orange juice or milk, you'll fall woefully short of optimal cholecalciferol intake. Ergocalciferol comes from plants. Humans cannot convert it to cholecalciferol very well. Cholecalciferol comes from animals and is superior to ergocalciferol at improving vitamin D status. The best food sources include fatty fish, beef liver, and cod liver oil. Of course, food and supplementation aren't the only ways to raise 25(OH)D. Since the time of Adam and Eve, humans relied on sun exposure. In ancient Egypt, Greece, Rome, Babylon, and Persia, sunlight (heliotherapy) prevented and treated various medical conditions.Juzeniene A, et al. When the sun reaches your skin, the UVB rays stimulate the production of 25(OH)D. Of course, sunblock prevents this production. To benefit from the sun's rays, you need to live close to the equator and expose most of your skin to the mid-day sun for 20-30 minutes. That would give you about 10,000 IU, or 200 times the amount in a glass of fortified milk. Some practitioners believe exposing your private parts to the sun is the best way to get vitamin D to levels to rise. I have no personal experience, but if you have the right place to try nude sunbathing, go for it. A lack of sun exposure limits the amount of vitamin D in your body, but other factors reduce its production, as well. Liver and kidney dysfunctions compromise the conversion of cholecalciferol to active vitamin D. Also, certain medications like statins and plant compounds interfere with absorption. Cholesterol and vitamin D are absorbed in similar ways. Medications and plant compounds that interfere with cholesterol uptake also interfere with vitamin D absorption. Effects of Low Vitamin D Since vitamin D affects almost every body system, it's no surprise that low levels can lead to catastrophic consequences. The Flu The role of vitamin D in supporting your immune system cannot be understated. A British doctor named R. Edgar Hope-Simpson first connected low 25(OH)D to the flu. He observed that in both hemispheres, cases of the flu rise in late fall and early winter, which is the same time when levels drop from their summertime high. His observations were correct. In one study, supplementing with 2000 IU of cholecalciferol has been shown to lessen the occurrence of cold and flu symptoms. In another study published in 2010, children in Japan took 1200 IU of cholecalciferol or a placebo fr...

Mit folgenden 4 Tipps für mehr Energie gegen Winterblues und Energiemangel durch den Winter und die dunkle Jahreszeit. 1) Bewegung an der frischen Luft 2) Vitamin D 3) Leichtes Abendessen - Gemüsesuppen 4) Vitaminkick durch Beerensaft Mistify Den Beerensaft Mistify bekommst du HIER Buchempfehlungen zu Vitamin D: Vitamin D von Eberhard Wormer oder Superhormon Vitamin D: So aktivieren Sie Ihren Schutzschild gegen chronische Erkrankungen von Jörg Spitz  Wenn du Fragen zur Dosierung von Vitamin D hast schreib mir ein Email an: office@ask4more.at Wenn du noch Fragen hast, schreib mir in die Kommentare und ich freue mich natürlich über eine 5 Sterne Bewertung! Und vergiss nicht: Sei auch du die beste Version die du sein kannst, unter Nutzung deines vollen Energiepotentials! Folge mir auch auf Instagram & Facebook: Hier gehts zu meinem FB Profil http://www.ask4more.at/ 

Episode #26 A Brief Primer On Vitamins, And Where To Find Them in Food   ·        Vitamins were discovered in the early 1900s’ and began the era of modern interest in diet and nutrition. ·        Early chemists found that certain “unknown substances” in foods were essential to life. ·        Vitamins such as vitamin D and B were necessary to prevent diseases such as rickets, beriberi, and pellagra and that vitamin C, a factor present in many fresh foods, prevented scurvy.   Why we need vitamins: ·         Consumption of sugar, refined flour and hydrogenated fats, and of alcohol, tobacco, and many drugs, depletes the body of nutrients, resulting in higher vitamin and mineral requirements for users.   ·        Stress of any sort (food, chemical, emotional, physical, etc) causes the body to use up available nutrients at a faster than normal rate.   ·        Food science is much more complicated and nuanced than we first imagined- it is an ongoing and emerging field (even after 100 years!)   ·        US RDA has set minimum daily requirements for a frew vitamins and minerals, but for the vast majority of people, the minimum requirements might support average health while individual needs keep folks taking the minimum RDA from optimal health.   ·        Athletes need more - sometimes vastly more.   ·        ·        Vitamin A – Vitamin A is needed so that certain nutrients, including protein, minerals, and water-soluble vitamins, can be utilized by the body and also helps protect the body against unwanted pollutants by acting as an antioxidant. The proper consumption of Vitamin A can lead help improve bone structure, wide handsome faces with plenty of room for the teeth, and ample protection against stress of all types.   ·        Vitamin B – Vitamin helps promote healthy nerves, skin, eyes, hair, liver, muscle tone, and cardiovascular function. This vitamin can also help fight against mental disorders, depression and anxiety. Vitamin B can be found in a variety of foods including whole grains, fresh fruits, vegetables, nuts, legumes, seafood, and organ meats. Vitamin B is also important because it helps in the process of cell metabolism and cholesterol production.   ·        Vitamin C – While Vitamin C is mostly popularly known as a vitamin used to treat a common cold, it also aids in tissue growth and repair, strength of capillary walls, lactation, and adrenal gland function. It helps wounds heal more quickly and, similarly to Vitamin A, is an important antioxidant.   ·        Vitamin D – Vitamin D helps build strong bones, healthy teeth, and allows for normal growth as it helps encourage calcium and phosphorus absorption, which are both essential for building strength. Vitamin D has also helped fight against cancer and multiple sclerosis. While spending time in the sun can help your body absorb Vitamin D, you can also find this vitamin in butterfat, eggs, liver, organ meats, marine oils, and seafood, specifically shrimp and crab.   ·        Vitamin E – Vitamin E has been shown to help slow down the aging process, aid in circulation, tissue repair, and healing, and also strengthen the treatment of fibrocystic conditions, sterility, PMS, and muscular dystrophy. Vitamin E can be found in unrefined vegetables oils, butter, organ meats, grain, nuts, seeds, legumes, and dark leafy vegetables.   ·        Vitamin K – Vitamin K is found in liver, egg yolks, butter, grains, dark leafy vegetables, vegetables of the cabbage family, and fermented soy foods like miso. It is needed for blood clotting, is vital for the process of bone formation, and helps postmenopausal women to prevent bone loss.   ·        Vitamin P – Vitamin P supports Vitamin C and allows for it to be absorbed more quickly which in turn helps promote healing and protect the structure of blood capillaries. It also helps stimulate bile production, lower cholesterol levels, regulate menstrual flow, help prevent cataracts, and have antibacterial effects. Vitamin P can be found in foods including peppers, grapes, buckwheat, and the white peel of citrus fruits.   ·        CoQ10 – CoQ10 is vital for the process of producing energy and can also be used as an antioxidant.  It has been known to help treat cardiovascular disease and periodontal problems and it can be found in all animal products, specifically heart meat.   ·        Activator X – Activator X can be found in organ meats, fish, shellfish, fish eggs, and butter from grass fed cows.     Source: Nourishing Traditions by Sally Fallon