Vitamin D: Sunshine’s Natural Health Booster

By Deborah Gibson

The benefits of vitamin D are immense. This compound is not merely a vitamin – it has a hormonal effect and immune modulating role in the body.

Healthy vitamin D levels are essential for the prevention of many chronic illnesses including cardiovascular disease, autoimmune disease (ie – rheumatoid arthritis), osteoporosis and prostate, colon & breast cancer. Correcting vitamin D deficiency may also improve male infertility (sperm have vitamin D receptors!), high blood pressure, psoriasis, diabetes and obesity.

Vitamin D deficiency is much more common than you think, even here in sunny Australia. Some experts state it may be up to 25% of the population. Serious vitamin D deficiency in children leads to rickets. Although uncommon in this area, there were 393 cases of this disease documented in children in Australia between Jan 06- June 07.

Women should optimise their vitamin D status before conception for the best future health of themselves and the baby. The latest research shows that a low prenatal vitamin D level may predispose the child to chronic diseases later in life. Vitamin D is also required for normal brain development in utero.

Our main source of vitamin D is the sun! Our body synthesizes vitamin D when our bare skin (without sunscreen) is exposed to UVB rays in sunlight. One needs between 20-30 minutes of good sun on bare skin (arms, legs) to generate around 20,000 IU of vitamin D in a day.

Vitamin D can also be found in a lesser degree in foods – cod liver oil, salmon, sardines, fortified milk and orange juice and to a small degree, egg yolk. Vitamin D absorption is reduced in people with malabsorption issues, low fat diets, vegetarians and with increased consumption of alcohol.

The darker one’s skin, the more likely they are to develop this deficiency, as it will take a longer period of time in the sun to generate the same amount of vitamin D as someone who is more fair skinned.

As winter approaches, we are naturally in the sun less often and vitamin D deficiency becomes more of a possibility. Vitamin D levels are assessed in a blood test (serum 25-OH vitamin D), which can be ordered through your Naturopath here at BWC or by your GP. A blood vitamin D level above 80 is healthy and above 100 is optimal. If sunlight is not an option for you – then vitamin D3 (Cholecalciferol) supplementation is most likely your best option. We prescribe a liquid vitamin D3 (usually only 3 drops a day!) which is best absorbed and easy to take.

Insulin Resistance & Diabetes Prevention (National Diabetes Week 13 - 18 July)

By Krista Macklin

Insulin resistance increases the chance of developing Type II diabetes, heart disease and polycystic ovarian syndrome. Insulin resistance is associated with other health issues including; fatty liver, elevated cholesterol and high blood pressure. The combination of which is known as metabolic syndrome. Learning about insulin resistance is the first step toward making lifestyle changes that can help prevent diabetes and other health problems.

What causes insulin resistance?

People with a family history of diabetes type II are at an increased risk of developing insulin resistance or diabetes themselves. Having the genetic predisposition alone will not cause diabetes unless they are combined with excess weight, poor diet and lack of physical activity.

What are the symptoms of insulin resistance and pre-diabetes?

Insulin resistance and pre-diabetes usually have no symptoms apart from difficulty losing weight around the mid-section regardless of ample exercise and diet. People may have one or both conditions for several years without noticing anything.

How are insulin resistance and pre-diabetes diagnosed?

A simple blood test is used to determine if a person has diabetes or is insulin resistant/pre-diabetic. Your GP or Naturopath can order a fasting blood glucose and fasting insulin test, or an oral glucose tolerance test (including insulin).

Can insulin resistance and pre-diabetes be reversed?

Large studies have shown that people with insulin resistance and pre-diabetes can often prevent diabetes, if they lose a modest amount of weight, make significant changes to their diet and increase physical activity. Here are some of the key findings from research on how to improve insulin resistance and prevent diabetes:

1. Increase Physical Activity
Exercise makes the cells more sensitive to insulin. Losing just 5 to 7 percent of body weight prevents or delays diabetes by nearly 60 percent. In one study people aged 60 or older who made lifestyle changes lowered their chances of developing diabetes by 70 percent. Many participants returned to normal blood glucose levels and lowered their risk for developing heart disease and other problems associated with diabetes. “People with insulin resistance or pre-diabetes can help their body use insulin normally by being physically active, making wise food choices, and maintaining a healthy weight.”

2. Maintain an Optimal Body Weight
Attaining optimal body weight and proportional lean muscle mass to fat ratio improves insulin resistance. A body composition analysis by a Naturopath can identify your optimal body weight based on your height and structure. The BMI (Body Mass Index) does not give an accurate indication of your actual muscle mass and fat mass. In clinic we often see athletes who are above the recommended BMI due to high muscle mass.

3. Minimise Visceral Fat
Visceral fat is closely linked to insulin resistance. Visceral fat is the fat surrounding internal organs mainly around the abdomen (the so called “apple shape”). This body type is one of the key signs of insulin resistance.

4. Increase Lean Protein in the Diet
A study comparing a high protein diet (30% protein and 40% carbohydrate) showed an improvement in insulin sensitivity. Reducing calorie intake is not as effective as increasing lean protein (fish, eggs, beans and lean meats).

5. Increase Low Glycemic Index (GI)
Foods and Include Healthy Fibre The type of carbohydrate consumed is just as important as the amount consumed. By substituting simple carbohydrates with complex carbohydrates, and the addition of fibre to the diet insulin sensitivity is improved.

Are there Herbs & Natural Supplements that prevent Type 2 diabetes?

Pharmaceutical companies are increasingly interested in studying traditional herbs for their potential in the treatment of diabetes. Herbalists use herbs including; licorice, panax ginseng, gymnema, coleus, cinnamon and other herbs to improve cellular sensitivity to insulin.

Last year The Garvan Institute of Australia discovered how compounds of the Chinese vegetable Bitter Melon increased cell sensitivity to insulin. Herbalists have used Bitter Melon to treat the symptoms of diabetes since the 16th Century.

Additionally there are many natural supplements that increase insulin sensitivity; Coenzyme Q10, B Vitamins, Lipoic Acid, Magnesium, Chromium, Zinc & Omega 3 Fatty Acids when prescribed properly improve cellular sensitivity to insulin resistance.

In many cases achieving a healthy composition results in restoration of normal blood sugar levels in combination with clinically proven natural supplements to prevent both the onset of diabetes and the treatment of insulin resistance.