So, can taking vitamin D make you immortal? Umm No. But, it can reduce your chances of mortality by around 30%. Now stats like that can sometimes make you laugh a bit because, well we all are going to die of something eventually, right? However, what this is referring to is by age and risk factor you’re are still 30% less likely to die than your peer group just by keeping your vitamin D levels at a healthy level. Not bad.
But what is a good level and how do I find mine?
Medically they tend to use a range of about 30-90. They also tend to give you your results in terms of deficient or not. You are not usually flagged in the medical model until you are below a 30. Functional medicine focus’s on what keeps you in good health. In a functional model we are looking for measurements from 50-70 ng/ml.
So getting a vitamin D test and knowing your numbers is a great place to start. Vitamin D is not part of a standard CBC but can easily be added by your doctor and often even requested by the patient at some labs. I recommend always asking for it.
How do you use this one health measure and vitamin to your best advantage?
One of the great things about vitamin D is the more the learn the better it gets. This one vitamin and health stat is a great measure of both your likelihood of acquiring a major medical condition and your outcome if you do. If your number is below 50 you can benefit functionally from an increase in that value. 10k IU a day is not uncommon to boost you up but you should speak with a healthcare professional who is trained in functional medicine.
Vitamin D is a fat-soluble vitamin making toxicity possible. Therefore the testing and recommendations of a professional is beneficial. If you are trying to raise your D levels, you should be testing every 3-6 months depending on levels and dosing. It is not much given the immense benefits of maintaining these levels at a healthy range.
More information:
Vitamin D is the only vitamin that can be produced by our bodies. Our bodies produce vitamin D when our skin is exposed to UV rays from the sun.
The best food sources of vitamin D are egg yolks, fatty fish, liver, and grass-fed cheese and butter.
Supplementation may be necessary to increase their levels of vitamin D to optimal levels.
It is important to test your level of vitamin D regularly to ensure it is optimal and to prevent health issues.
Vitamin D is unique in that it functions as a prohormone. A Prohormones are substances that the body converts to a hormone.
Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must be activated by the body.
Vitamins are either water soluble or fat soluble. Vitamin D, along with vitamins A, E, and K, are fat soluble. Meaning they need a source of fat to be absorbed. Fat soluble vitamins can accumulate in the body’s tissue.
The Immune System:
Vitamin D plays an important role in both innate and adaptive immune responses. The active form of Vitamin D plays a key role in maintaining immune homeostasis.
D3 is an immunomodulator targeting various immune cells, including monocytes, macrophages, dendritic cells. They can also target T-lymphocytes and B-lymphocytes. Several epidemiological studies have linked inadequate vitamin D levels to a higher susceptibility of immune-mediated disorders including chronic infections and autoimmune diseases
An autoimmune condition occurs when the body’s immune system malfunctions. It mistakenly identifies healthy cells and tissues as foreign invaders and starts attacking and destroying them. This can happen in almost any part of the body, including the brain, muscles, skin, and other organs. Autoimmune diseases associated with low vitamin D include multiple sclerosis (MS), rheumatoid arthritis (RA), diabetes mellitus (DM), inflammatory bowel disease and lupus.
Protects Against Cancer:
Vitamin D has demonstrated cancer-protective and anti-cancer properties. These properties include triggering apoptosis (programmed cell death), inhibiting cancer cell growth, and reducing metastatic potential.
Multiple studies show an increased risk of cancers, including colon, breast, ovarian and prostate cancers, among people with vitamin D deficiency. Studies have also linked higher levels of vitamin D with a lowered risk of certain cancers and a better cancer outcome.
Prevents Cognitive Decline:
Dementia is a syndrome (group of symptoms), usually chronic and progressive, associated with the loss of memory and other cognitive functions. It is caused by different brain illnesses that affect thinking, orientation, comprehension, calculation, learning capacity, language, judgment, behavior, and memory without a lack of consciousness. These symptoms are severe enough to interfere with a person’s ability to perform everyday tasks.
Numerous studies have shown that vitamin D may reduce the risk of cognitive decline. In a 2014 study, researchers found that vitamin D deficiency is associated with a substantially increased risk of all-cause dementia and Alzheimer’s. Individuals with severe vitamin D deficiency (less than 10 ng/mL) had a 122% increased risk of dementia and Individuals deficient (less than 20 ng/mL) in vitamin D had a 51% risk of dementia. Vitamin D3 has neuroprotective effects including the clearance of amyloid plaques.
If you are looking for a great Vitamin D supplement please call 602-439-1515 or schedule an appointment with us today!
Various definitions and practices exist some I agree with and some I don’t. We will use the concept of “hacking your biology to increase wellness , vitality , mental acuity and longevity”. Among the most famous are Tony Robbins and Dave Aspry both follow a healthy wellness routine I can mostly agree with and relate to. However, my favorite bio hacker was a farmer named Jack Gray who also happened to be my grandfather. Although not famous he was a bit notorious amongst family and his community for his wellness “projects and advice!” He regularly saw chiropractors, acupuncturists and reflexologists. He had been part of a chelation study; he ate good food much of which had come from his own land and community. He swore by olive oil, garlic, and apple cider vinegar as his favorite remedies long before they were on the radar of mainstream wellness. He wore copper bracelets and had magnetic insteps. He even had dappled a bit in CBD and medical marijuana! Most importantly he approached his health with a willingness to experiment and an attitude of empowerment over his own health not just a passenger in the traditional medical model. This is my desire for our patients, to not just feel and be passive in your health journey but to be an empowered and informed patient.
We need modern medicine, it is good, but we do not have to just be a passenger on the ship. We can sensibly research our own options and conditions. I am a huge advocate of working with naturopathic doctors, functional medicine providers and chiropractors to dig deeper into your medical diagnoses, (please do not just rely on the internet!) These people have devoted their careers and decades of learning outside of the influences of the pure medical model to learn about health, biology, and vitality from a different and wholistic view. My goal here as your chiropractor is to introduce you to a few simple, effective, ideas that I use and, a few new ones I want to try myself, that I feel can increase your vitality, wellness and maybe just prolong your life. As well as helping you feel a sense of empowerment over your health and vitality. We will discuss at least one topic here each month under the umbrella of “biohacking”.
And how you ask did Papa Jacks “bio hacking” work out? Well, he lived to be 95 in his own home on his own farm with my grandmother, who also lived to just under 95. He had healed ventricular damage to his heart muscle far past what is considered “the norm” and well out lived the prognosis of his damage much to the marvel of his medical team. He still drove, better than many people I see today. His cognitive abilities were completely intact, his long and short term recall was excellent. He stood six feet tall with no stoop to his posture or walking aids until the day he died. He had hardly any symptoms of arthritis despite a long life of farming. He enjoyed his life and his family for nine and a half decades! He had a sense of empowerment over his health that he passed down to his family. When he did leave us he did not linger long in the hospital or any facilities. So I believe his simple lifestyle hacks and lifelong willingness to explore his health and biology paid off!!
The first easy bio-hack I wish to explore with you is vitamin D……..
click the link below to read more about this awesome vitamin!
Could having a healthy blood level of vitamin D help you avoid the intensive care unit and death if you become infected with COVID-19?
More research suggests that the “sunshine vitamin” may play a role in how severe your case may be.
While the studies don’t prove cause and effect, “these studies support the notion that vitamin D might be protective against COVID complications,” says Vadim Backman, PhD, a professor of biomedical engineering and medicine at Northwestern University, Chicago. He researched the link between vitamin D deficiency and differences in death rates in different countries.
Among the newest studies:
More than 80% of 200 patients hospitalized with COVID-19 had vitamin D deficiency. Patients with lower vitamin D levels also had higher blood levels of inflammatory markers. But the researchers found no link between low D levels and how severe the disease was.
Interested in purchasing vitamin D and other high quality supplements for your family? Check out our store on FullScript! These products will ship from Fullscript directly to you. Staying healthy and keeping your family healthy has never been more essential to your wellness! We have created some basic protocols to equip yourfamily with a wellness plan that includes multivitamins, vitamin D3 , omega3s , and a selection of our favorite supplements geared towards boosting and supporting the immune system.
Unless you work in the medical field you’ve likely had more exposure to masks and their merits and shortcomings in the last few weeks than ever before! But here we are in the age of the Corona Virus, and now these have become part of our discussions and daily activities. Chances are at some point you are going to need to wear one, so let’s discuss how to do so correctly, because to be honest…….there are a lot of upside down, inside out and poorly placed masks out there!! ( scroll down for our instructional video!)
“When it comes to spreading COVID-19 from coughing and sneezing, there’s the large droplets of spit that fly out,” Dr. Sam Hay explains to “These land pretty quickly on any nearby surface, including your face. Then there’s the fine misty cloud that lingers in the air for longer before landing on surfaces, which are far more easily breathed in.”
It’s these fine misty droplets that are the big problem.
“A standard face mask won’t protect you from all the fine misty droplets that are also coughed or sneezed out, as these can be breathed in around the sides of the mask.”
It’s because of this, Dr Hay wants you to think of masks as “droplet catchers”, instead of a complete coronavirus protection method.
But the other problem is: they’re only effective when they’re actually worn properly, which a lot of people are failing to do.
10 steps to using a mask properly.
Before putting on a mask, wash hands for at least 20 seconds with alcohol-based hand rub or soap and water.
Check the mask for defects, such as tears or broken loops.
Position the colored side of the mask outward.
If present (normally with P2/N95 masks), make sure the metallic strip is at the top of the mask and positioned against the bridge of your nose.
If the mask has:
Ear loops: Hold the mask by both ear loops and place one loop over each ear.
Ties: Hold the mask by the upper strings. Tie the upper strings in a secure bow near the crown of your head. Tie the bottom strings securely in a bow near the nape of your neck.
Dual elastic bands: Pull the top band over your head and position it against the crown of your head. Pull the bottom band over your head and position it against the nape of your neck.
Mold the metallic strip to the shape of your nose by pinching and pressing down on it.
Secure the bottom of the mask by pulling it over your mouth and chin.
Double check the mask fits snugly.
Do not touch the mask once it’s in position.
Replace the mask with a new one if it gets soiled or damp.
Whether you are making your own or buying a cloth face covering the mask should:
Fit snugly but comfortably against the sides of the face.
Be secured with ties or ear loops.
Include more than one layer of fabric.
Allow for easy breathing.
Be able to be washed and dried without changing shape.
How to wear and care for your mask
Take these steps to get the most protection from your mask:
Before using your mask, always wash your hands or use hand sanitizer
Be careful not to touch your eyes, nose, or mouth when wearing or taking off your mask. Wash your hands if you do.
Replace masks if they become damp. If you’re using a single-use mask, discard it after use.
To take off the mask, remove it from behind. Don’t touch the front, as it may contain germs. Put the mask in a secure place until you can wash it. If it is a single-use mask, throw it in an enclosed trash can.
Wash your hands right after you take your mask off.
You should wash your cloth face mask often in hot water.
Who shouldn’t wear a mask
Cloth face masks should not be placed on:
Children under age two.
Anyone who has trouble breathing.
Anyone who is unable to remove the mask without help.
Do not wear a mask for water activities
Do not wear a mask during activities requiring heavy exertion
One of the things that is really scary about the corona virus is the effect it is having on lungs.
Did you know that even your lungs need exercise to stay healthy and for your body to function normally? Your body needs oxygen for survival. Every activity in the body is dependent on oxygen, including the metabolic functioning of cells. The lungs perform the task of delivering oxygen to every part of the body. And, by practicing a few exercises regularly, you can train your lungs to increase their capacity, which will help you inhale more oxygen. This will, in turn, protect the body from various breathing disorders, help increase stamina, and ensure every part of the body gets adequate oxygen. But breathing is not just a necessity of life—it also has an array of positive effects on our body, mind, and spirit.
When we breathe deeply and mindfully, our breaths can create profound physiological effects that we’re only beginning to appreciate with the rise of yoga, meditation, and other breathwork practices in the last few decades.
Your chiropractic adjustments assist in healthy breathing by reducing tension and inflammation allowing the vertebra in your mid back to align, your ribs and the muscles in your neck to all work together to assist in better breathing.
So, scroll right down and check out these super efficient exercises to increase your lung capacity.
These exercises are not meant to diagnosis or treat COVID-19 or any other condition If you are not feeling well please seek medical attention . Also if you have an existing lung condition get clearance from your lung doctor (pulmonologist) before you begin these.
You are going to be exhaling with a bit of force during these so I suggest you stick with the current social distancing rule of six feet or more from anyone else while doing these.
Better Breathing Tip: It’s normal to hold your shoulders tense and high. Before starting any breathing technique, take a minute to drop your shoulders down, close your eyes, and relax.
Number One is Belly Breathing
Inhale through the nose push your belly out.
This is the exact opposite movement of sucking it in! Now breath out through the mouth and push it out
To do belly breathing:
Place one hand on your abdomen. Place one hand on your upper chest.
Focus your breathing on your abdomen.
As you breathe in, the hand on your abdomen should rise.
As you breathe out, the hand on your abdomen should lower.
Breathe in through the nose. Breathe out slowly through pursed lips.
Start by doing it while lying on your back. Then try it while sitting. Then try it while standing. Finally, try it while doing an activity.
Number Two is Pursed Lips Breathing
This should fell like smelling flowers and blowing out candles.
To do pursed-lips breathing:
Breathe in through your nose (as if you are smelling something) for about 2 seconds.
Pucker your lips like you’re getting ready to blow out candles on a birthday cake.
Breathe out very slowly through pursed-lips, two times longer than you breathed in.
Work towards increasing your times
2 seconds in : 4 seconds out
4 seconds in : 8 seconds out
8 seconds in : 16 seconds out
Bonus points you can use this for homeschool math!
Practice this 2 to 3 times a day for 5 to 10 minutes
Many people feel they do not need to increase their lung capacity until the time a simple and short exercise like playing with their kids or running with pets tires them and leaves them breathless.
Do these exercises to increase lung capacity and enjoy leisure time with loved ones without experiencing shortness of breath and fatigue
Stay well both mentally and physically. We will see you all soon!
