As we approach Thanksgiving, this uniquely North American holiday, the nation gives thanks and commemorates the deliverance of the early settlers and the success of their first harvest.

Thanksgiving is a time of great feasting, probably the greatest feast of the year, when families come together and sit down to the traditional, rich Thanksgiving dinner, after which they usually retire, substantially heavier, to comfortable chairs where they collapse and fall asleep. I often think that this would be the perfect time for an enemy to attack, when the nation is collectively comatose upon the sofa. A similar overindulgence occurs at Christmas and New Year and it is no coincidence that many people become ill with colds, flu and other infections at this time of the year. Why is this? I believe there are several reasons.

Excessive Sugar Consumption

During the fall and early winter season, the nation consumes an excess of foods rich in sugar and refined carbohydrates, above and beyond the average consumption during the rest of the year. The sugar is consumed not just in candies, cookies and desserts but also in drinks and even in main courses. Let’s consider how much sugar we could consume individually during a Thanksgiving dinner by taking a look at the amount of sugar per serving as shown on the food labels: Cream of Tomato Soup (10g), Candied Sweet Potatoes (27g), Cornbread (15g), Cranberry Jelly (20g), Grape Juice (39g), Pumpkin Pie (18g) and Vanilla Ice Cream (23g). The total comes to a staggering 152 grams of sugar which is over 5 ounces, more than a quarter pound, and this does not include the sugar in cookies, cakes and sweetened coffee that may also be consumed. If you have pecan pie instead of pumpkin pie, add an extra 14 grams of sugar per serving. Some of the sugar occurs naturally in the food and the rest is added. It can come in several guises, not just glucose, fructose and table sugar but also as corn syrup, high fructose corn syrup, maple syrup and, more recently, evaporated cane juice. Honey is also essentially sugar and should never be given to children under 12 months of age because it may contain spores of Clostridium botulinum to which they are not fully resistant.

Effect of Sugar on Our Immune System

Sugar is sweet but, in excess, it is certainly not our friend. It has many adverse effects upon our health, one of which is the weakening of our immune system, our body’s defense mechanism. Consuming 100 grams of sugar has been shown to reduce the ability of our white blood cells to engulf bacteria by over 40% (1). This suppression of our defenses begins less than 30 minutes after the sugar is ingested and it takes over five hours to return to normal assuming no further sugar is consumed during that time. In contrast, when we ingest complex unrefined carbohydrates, there is no deleterious effect upon our immune system.

Healthier Eating

The solution to the problem is to greatly reduce our intake of sugar and refined carbohydrates, not just during the holidays but at all times. Examples of refined carbohydrates include white rice and products made from refined flour such as white bread, cake, pastry and pasta. Read food labels to ascertain if sugar or one of its surrogates is present and in what quantity. Avoid ruining perfectly good dishes such as carrots and sweet potatoes with added sugar. Refrain from drinking sodas, lemonade and fruit juices loaded with sugar. Also limit the consumption of fat, particularly saturated fat, which can make the circulation sluggish and promote arterial disease. Sugar and fat also contain calories. There are four calories per gram of sugar and nine calories per gram of fat and if we don’t use these up in normal metabolism and by being active then we will gain weight and this can lead to serious chronic health problems and disability. Make your Thanksgiving dinner as healthy as possible with the inclusion of a salad course, whole grains, and plenty of vegetables such as peas, beans and Brussels sprouts. You will certainly feel much better afterwards. Try a fresh fruit salad for dessert but if your heart is set upon pie then make it a special treat and enjoy it in moderation.

Vitamin D

Another reason why we are more sensitive to infections during the late fall and winter months is that we get less exposure to sunlight. This is partly because there is more cloud cover and also because we tend to spend less time outside when it’s cold and wet. As a result, the prime mechanism whereby we make vitamin D, namely exposure to sunlight, is significantly limited. Also, in our busy lives today, we rarely spend enough time outdoors, even in the sunshine states regardless of the season. It is therefore important to ensure that we receive enough vitamin D in dietary and supplement form. As well as helping to maintain bone integrity, vitamin D has been found to increase the production of a class of proteins known as antimicrobial peptides, which interfere with the action of certain bacteria and viruses, including the flu virus, thereby inactivating them and keeping us symptom-free.

Food sources that contain natural vitamin D are egg yolk, fish and liver, including cod liver oil, but these may not provide enough and are excluded in vegan and many vegetarian diets. Some rice and soy beverages, orange juice and many breakfast cereals are fortified with vitamin D but the amounts present are not sufficient to protect against infections. Daily multivitamin supplements contain only 400 IU of vitamin D, sufficient to prevent rickets but inadequate for maintaining optimal health. According to Dr. Joseph Mercola (2), we should be taking 35 IU (International Units) of vitamin D per pound of body weight per day if we don’t get enough sun exposure and Dr. Mark Hyman (3) recommends 5,000-10,000 IU per day for optimal health.

Exercise

A third way to stay healthy during the fall and winter months is to exercise regularly. Provided we spend time outdoors walking, cycling, jogging or working in the garden during early morning or late afternoon when the sun is not too strong, we should be able to make some of the vitamin D that we need, and we can supplement with the rest. Regular exercise will also help to control our weight, stimulate our cardiovascular and respiratory systems, and strengthen our immune system, thus increasing our resistance to infections. It is good to get out of doors and into fresh air rather than being cooped up indoors where toxic chemicals can accumulate and infections are more easily transmitted. Keeping the house clean, aired and fresh will also help to keep us and our families healthy.

Happy Thanksgiving and Good Health!

© Christopher J. Jones, M.Sc., Ph.D.
Adventist Health Ministry,
Laguna Niguel, California 92677, U.S.A.

References

1) Sanchez, A. et al. (1973) Role of Sugars in Human Neutrophilic Phagocytosis. Am. J. Clin. Nutr. 26, 1180-1184.

2) http://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspx

3) Hyman, M. (2008) The UltraMind Solution. Scribner, New York, NY 10020, page 135.

As we approach Thanksgiving, this uniquely North American holiday, the nation gives thanks and commemorates the deliverance of the early settlers and the success of their first harvest.

Thanksgiving is a time of great feasting, probably the greatest feast of the year, when families come together and sit down to the traditional, rich Thanksgiving dinner, after which they usually retire, substantially heavier, to comfortable chairs where they collapse and fall asleep. I often think that this would be the perfect time for an enemy to attack, when the nation is collectively comatose upon the sofa. A similar overindulgence occurs at Christmas and New Year and it is no coincidence that many people become ill with colds, flu and other infections at this time of the year. Why is this? I believe there are several reasons.

Excessive Sugar Consumption

During the fall and early winter season, the nation consumes an excess of foods rich in sugar and refined carbohydrates, above and beyond the average consumption during the rest of the year. The sugar is consumed not just in candies, cookies and desserts but also in drinks and even in main courses. Let’s consider how much sugar we could consume individually during a Thanksgiving dinner by taking a look at the food labels: Candied Sweet Potatoes (27g), Cornbread (15g), Cranberry Jelly (20g), Grape Juice (39g), Pumpkin Pie (18g) and Vanilla Ice Cream (23g). The total comes to a staggering 142 grams of sugar which equates to 5 ounces, over a quarter of a pound, and this does not include the sugar in cookies, cakes and sweetened coffee that may also be consumed. If you have pecan pie instead of pumpkin pie, add an extra 14 grams per serving. Some of the sugar occurs naturally in the food and the rest is added. It can come in several guises, not just glucose, fructose and table sugar but also as corn syrup, high fructose corn syrup, maple syrup and, more recently, evaporated cane juice. Honey is also essentially sugar and should never be given to children under 12 months of age because it may contain spores of Clostridium botulinum to which they are not fully resistant.

Effect of Sugar on Our Immune System

Sugar is sweet but, in excess, it is certainly not our friend. It has many adverse effects upon our health, one of which is the weakening of our immune system, our body’s defense mechanism. Consuming 100 grams of sugar has been shown to reduce the ability of our white blood cells to engulf bacteria by over 40% (1). This suppression of our defenses begins less than 30 minutes after the sugar is ingested and it takes over five hours to return to normal assuming no further sugar is consumed during that time. In contrast, when we ingest complex unrefined carbohydrates, there is no deleterious effect upon our immune system.

Healthier Eating

The solution to the problem is to greatly reduce our intake of sugar and refined carbohydrates, not just during the holidays but at all times. Examples of refined carbohydrates include white rice and products made from refined flour such as white bread, cake, pastry and pasta. Read food labels to ascertain if sugar or one of its surrogates is present and in what quantity. Avoid ruining perfectly good dishes such as carrots and sweet potatoes with added sugar. Refrain from drinking sodas, lemonade and fruit juices loaded with sugar. Also limit the consumption of fat, particularly saturated fat, which can make the circulation sluggish and promote arterial disease. Sugar and fat also contain calories. There are four calories per gram of sugar and nine calories per gram of fat and if we don’t use these up in normal metabolism and by being active then we will gain weight and this can lead to serious chronic health problems and disability. Make your Thanksgiving dinner as healthy as possible with the inclusion of a salad course, whole grains, and plenty of vegetables such as peas, beans and Brussels sprouts. You will certainly feel much better afterwards. Try a fresh fruit salad for dessert but if your heart is set upon pie then make it a special treat and enjoy it in moderation.

Vitamin D

Another reason why we are more sensitive to infections during the late fall and winter months is that we get less exposure to sunlight. This is partly because there is more cloud cover and also because we tend to spend less time outside when it’s cold and wet. As a result, the prime mechanism whereby we make vitamin D, namely exposure to sunlight, is significantly limited. Also, in our busy lives today, we rarely spend enough time outdoors, even in the sunshine states regardless of the season. It is therefore important to ensure that we receive enough vitamin D in dietary and supplement form. As well as helping to maintain bone integrity, vitamin D has been found to increase the production of a class of proteins known as antimicrobial peptides, which interfere with the action of certain bacteria and viruses, including the flu virus, thereby inactivating them and keeping us symptom-free.

Food sources that contain natural vitamin D are egg yolk, fish and liver, including cod liver oil, but these may not provide enough and are excluded in vegan and many vegetarian diets. Some rice and soy beverages, orange juice and many breakfast cereals are fortified with vitamin D but the amounts present are not sufficient to protect against infections. Daily multivitamin supplements contain only 400 IU of vitamin D, sufficient to prevent rickets but inadequate for maintaining optimal health. According to Dr. Joseph Mercola (2), we should be taking 35 IU (International Units) of vitamin D per pound of body weight per day if we don’t get enough sun exposure and Dr. Mark Hyman (3) recommends 5,000-10,000 IU per day for optimal health.

Exercise

A third way to stay healthy during the fall and winter months is to exercise regularly. Provided we spend time outdoors walking, cycling, jogging or working in the garden during early morning or late afternoon when the sun is not too strong, we should be able to make some of the vitamin D that we need, and we can supplement with the rest. Regular exercise will also help to control our weight, stimulate our cardiovascular and respiratory systems, and strengthen our immune system, thus increasing our resistance to infections. It is good to get out of doors and into fresh air rather than being cooped up indoors where toxic chemicals can accumulate and infections are more easily transmitted. Keeping the house clean, aired and fresh will also help to keep us and our families healthy.

Happy Thanksgiving and Good Health!

© Christopher J. Jones, M.Sc., Ph.D.
Adventist Health Ministry,
Laguna Niguel, California 92677, U.S.A.

References

1) Sanchez, A. et al. (1973) Role of Sugars in Human Neutrophilic Phagocytosis. Am. J. Clin. Nutr. 26, 1180-1184.

2) http://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspx

3) Hyman, M. (2008) The UltraMind Solution. Scribner, New York, NY 10020, page 135.

The short answer is “Yes” and I take certain supplements myself. These are in addition to a diet that includes 7-9 servings of fruits and vegetables each day, rich in antioxidants, minerals and vitamins. It is important to emphasize that supplements are not intended to be used as dietary substitutes.

Recommended Supplements.

1) A broad-spectrum daily Multivitamin such as One A Day Men’s or One A Day Women’s Health Formula. These contain all the basic vitamins and essential minerals as well as Iron in the case of the Women’s Formula and Lycopene for prostate health in the Men’s Formula.

2) Vitamin D-3 The simplest way to obtain Vitamin D is to make it ourselves by exposure to sunlight but most people are afraid of overexposure so they wear sunblock or do not expose themselves to the sun. As a result, a great majority of Americans are Vitamin D deficient, even in the sunshine states (1). Principal dietary sources of Vitamin D are cod liver oil, herring, salmon, mackerel and sardines, with cod liver oil being the richest source, provided that the Vitamin D has not been removed during processing. Alternatively, one can supplement with Vitamin D-3 (Cholecalciferol) and especially during the winter months when the daylight time is less. Dr. Michael Holick of Boston University recommends supplementation with up to 2,000 International Units (IU) per day (2), Dr. Mark Hyman recommends 5,000-10,000 IU per day (3) and Dr. Mercola advises 35 IU for every pound of body weight (4) which translates into approximately 1,000 IU for every 30 pounds. This is clearly much more than the 400 IU of Vitamin D present in the Multivitamin supplement, which is considered enough to ward off rickets.

There is growing evidence to suggest that Vitamin D is involved in many important bodily processes in addition to the maintenance of bone integrity through promoting the absorption and retention of calcium and phosphate (5, 6). Vitamin D helps the body to make its own natural antibiotics called antimicrobial peptides, which can help combat certain bacterial, viral and fungal infections and may protect against influenza (7). It is also important in counteracting seasonal affective disorder, depression and dementia. Data analyses published in 2007 found that supplementation with Vitamin D was associated with a statistically significant 7% reduction in mortality from all causes, an astonishing result (8,9). For more detailed information on Vitamin D, the Office of Dietary Supplements of the U.S. National Institutes of Health has compiled an online review (10)

3) Omega 3 Essential Fatty Acids, DHA from microalgae or EPA and DHA from fish or krill oil. It is important that the oil be purified in order to remove any contamination with heavy metals and other chemical residues.

The current view is that we should aim for a balance in our dietary intakes of Omega 3 and Omega 6 essential fatty acids (11). We need both types but our modern diet rich in corn, soy and safflower oils has shifted this ratio strongly in favor of Omega 6 fatty acids. These compounds lead to the production of substances that promote blood clotting, inflammation and cell division, absolutely necessary in wound healing and tissue repair. However, too much blood clotting, inflammation and cell division can be associated with serious health problems and so a balance needs to be struck. That’s where Omega 3 fatty acids come in. They lead to the production of substances that reduce blood clotting, inflammation and cell division so these processes are kept in balance.

Furthermore, the Omega 3 fatty acid DHA is an important constituent of cell membranes and is the most abundant fat in the brain. It is essential for structural integrity and overall brain health. A deficiency in Omega 3 fatty acid levels has been linked to anxiety, depression, criminal behavior, autism, attention deficit disorder, learning disabilities and dementia (3).

4) Glutathione. One of the most important detoxifying substances and antioxidants in the body is sulfur-rich Glutathione and our ability to produce it declines by approximately 10% for every decade after age 20. Such a reduction in Glutathione levels would leave us more susceptible to toxins as we get older and this would compound the aging process. Therefore we need to strengthen our ability to make Glutathione. We cannot absorb it as a supplement but we can stimulate its biosynthesis by taking N-Acetyl Cysteine and Alpha Lipoic Acid. We can also make sure that we eat adequate amounts of sulfur-containing vegetables such as asparagus, Brussels sprouts, cabbage, chard, kale, garlic and onions.

© Christopher J. Jones, M.Sc., Ph.D.

References

1) Holick, M. F. (2006) Vitamin D Deficiency. N. Eng. J. Med. 357 (3), 266-281.

2) Holick, M. F. (2004) Sunlight and Vitamin D for Bone Health and Prevention of Autoimmune Diseases, Cancers and Cardiovascular Disease. Am. J. Clin. Nutr. (80) Suppl: 1678S-1688S.

3) Hyman, M. (2008) The Ultramind Solution. Scribner, New York. Pp. 447.

4) Mercola, J. (2009) How Much Vitamin D Do You Really Need to Take? http://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspx

5) Vitamin D Council (2010) Understanding Vitamin D Cholecalciferol. http://www.vitamindcouncil.org

6) Mercola, J. (2009) Important New vitamin D Research Papers. http://articles.mercola.com/sites/articles/archive/2009/12/01/Important-New-Vitamin-D-Research-Papers.aspx

7) Crews, M. R. (2009) Does Vitamin D Offer Natural Flu Prevention? http://vitamins-minerals.suite101.com/article.cfm/does_vitamin_d_offer_natural_flu_prevention

Autier, P. & Gandini, S. (2007) Vitamin D Supplementation and Total Mortality: A Meta-Analysis of Randomized Control Trials. Arch. Intern. Med. 167: 1730-1737.

9) Giovannucci E. (2007) Can Vitamin D Reduce Total Mortality? Arch. Intern. Med. 167:1709-10.

10) Office of Dietary Supplements, National Institutes of Health (2009) Dietary Supplement Fact Sheet: Vitamin D. http://ods.od.nih.gov/factsheets/vitamind.asp

11) Weil, A. (2000) Eating Well For Optimum Health. Alfred A. Knopf, New York, pp. 307.

Michael F. Holick Ph.D., M.D., a leading authority on Vitamin D, describes how important it is for our health and wellbeing (1). It is now clear that low serum levels of Vitamin D are associated with an increased risk of many chronic diseases including certain common cancers, Type 1 and Type 2 diabetes, high blood pressure, heart disease, strokes, depression, and autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis.

It is imperative that we have enough Vitamin D in our bodies as it fulfils a key role in so many important biochemical processes essential for good health.

Reference

1. Holick, M. F. (2010) THE VITAMIN D SOLUTION: A 3-Step Strategy to Cure Our Most Common Health Problem. Penguin/Hudson Street Press.

Vitamin D is best known for its role in calcium metabolism and the maintenance of healthy bones, but recent research has suggested a far more extensive role for this very important vitamin. In this video, Dr. Marc Sorenson, an expert on vitamin D and author of the book “Vitamin D and Solar Power for Optimal Health”, discusses the association between sunshine, vitamin D levels and reduced cancer rates.

Vitamin D has been classically associated with calcium metabolism and the maintenance of healthy bones but recent research has indicated a far more wide-ranging role for the vitamin in the prevention and treatment of many diseases.