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How to Stay Healthy on A Cruise – PART 1

I am headed on a cruise in 5 days and there are certain “essential” items that I pack. I am doing a series on “How to Stay Healthy on a Cruise”.  PART 1 are the supplements I pack

The last thing you want is to be sick on a cruise that is packed with activity and exploring and relaxation time.

The first is my supplements. Here are my essentials

  1. Multi antioxidant and Mineral

Supplies carefully balanced levels of high-quality vitamins and antioxidants and a balanced range of supplements and essential minerals and trace minerals  that absorb well into the body.

2. Hepasil

On a cruise the liver is going to be doing extra work!  Almost every nutrient you consume—food, drinks, medications, and supplements—goes through your liver. That’s where the nutrients are broken down into a form your body can use, or altered and eliminated from your system. I take 3 tablets of Hepasil every night to balance the body’s natural detoxification processes. The main ingredient is milk thistle extract—one of the most powerful currently known antioxidants. Milk thistle helps increase the amount and activity of several antioxidant enzymes involved in detoxification (including superoxide dismutase (SOD) and the glutathione peroxidase system).

3. Melatonin called Pure Rest

Contains melatonin, a naturally occurring hormone synthesized in the brain that regulates sleep and wake cycles

4. Probiotic

Modulates the body’s natural immune response. A carefully selected blend of probiotic bacteria that can survive the harsh environment of your stomach to support healthy digestion and immune function. And in a convenient stick pack.

5. Vitamin D

Vitamin D has been estimated to regulate somewhere between 200-300 genes and likely why vitamin D has been linked to so many health outcomes. Despite its importance, a significant portion of the population is deficient in Vitamin D.

6. Chap Stick

Just have to keep those lips soft!

 

CLICK HERE to order your HEALTHY CRUISE PACK

 

Vitamin D Series PART 2 – Vitamin D and Your Health

vitamin d 3d illustration on white glossy surface

Vitamin D insufficiencies are estimated to affect over one billion people worldwide. The Third National Health and Nutrition Examination Survey (NHANES III) data showed a significant increase in vitamin D insufficiency in the USA over the last 30 years, with over 77% of Americans considered vitamin D insufficient.

The alarming rates of insufficiency and the vast metabolic properties of vitamin D have led researchers to examine the influence of vitamin D on disease prevention.

The consequences of low 25(OH)D status include increased risk of various chronic diseases, ranging from hypertension to diabetes to cancer.

The safest and most economical way to ensure adequate vitamin D status is to use oral dosing of native vitamin D. (Both daily and intermittent regimens work well.) Serum 25(OH)D can be expected to rise by about 1 ng/mL (2.5 nmol/L) for every 100 IU of additional vitamin D each day. Recent data indicate that cholecalciferol (vitamin D(3)) is substantially more potent than ergocalciferol (vitamin D(2)) and that the safe upper intake level for vitamin D(3) is 10,000 IU/d.

What is the Ideal level of Vitamin D?

The Vitamin D Council recommends that adults take 5,000 IU/day of vitamin D supplement in order to reach and stay at .50 ng/ml

The Endocrine Society recommends taking a vitamin D supplement of around 2,000 IU/day to reach and stay above a level of  30 ng/ml. This is what the Endocrine Society recommends as the ideal level to aim for.

The Food and Nutrition Board recommends 600 IU/day of vitamin D supplement because they believe 20 ng/ml is the ideal level to aim for.

References

  1. Holick MF, Binkley NC, Bischoff-Ferrari HA, Gordon CM, Hanley DA, Heaney RP, Murad MH, Weaver CM; Endocrine Society. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011 Jul;96(7):1911-30.
  2. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
  3. Vieth, R. “The Pharmacology of Vitamin D.” In Vitamin D, Third Edition, by Feldman D, Pike JW and Adams JS. Elsevier Academic Press, 2011.

Vitamin D Series PART 1 – Vitamin D and Athletes

vitamin d 3d illustration on white glossy surface

Vitamin D is well known for its role in calcium regulation and bone health, but emerging literature tells of vitamin D’s central role in other vital body processes, such as: signaling gene response, protein synthesis, hormone synthesis, immune response, plus, cell turnover and regeneration. In addition, a common symptom of clinical vitamin D deficiency is muscle weakness.Recent reports have shown a direct relationship between vitamin D blood levels and

  • muscle power
  • muscle force
  • muscle velocity
  • bone mass.

In addition, low levels of vitamin D can result in

  • over active parathyroid function
  • bone loss
  • increased risk of low trauma fractures
  • muscle injuries.

A new study, recently published in the Journal Sports Health, is entitled “Prevalence of Abnormal Vitamin D Levels Among Division One NCAA Athletes”.

This study begins by stating:

“Up to 1 billion people have insufficient or deficient vitamin D levels. Despite the well-documented, widespread prevalence of low vitamin D levels and the importance of vitamin D for athletes, there is a paucity of research investigating the prevalence of vitamin D deficiency in athletes.”

The researchers evaluated the blood levels of vitamin D in a large group of NCAA Division I athletes. The results showed that about one-third of the athletes had very low levels of vitamin D. The highest risk factors for having low levels of vitamin D were being of hispanic descent, or having dark skin tone.

Look for the PART 2 on recommendations for Vitamin D supplementation

REFERENCE – Sports Health. 2014 Jul;6(4):340-7. doi: 10.1177/1941738114524517. Prevalence of Abnormal Vitamin D Levels Among Division I NCAA Athletes. Villacis D , Yi A , Jahn R , Kephart CJ , Charlton T , Gamradt SC , Romano R , Tibone JE , Hatch GF 3rd .