In this re-released episode from October 2021, Dr. Lisa and Dr. Toni are discussing everything you need to know about vitamin D. Vitamin D isn’t just needed for bone health – it is crucial for your immune health. Also, could low vitamin D be the cause of your aches, pains and low mood?
Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada 59% of population are vitamin D deficient (below 75 nmol/L).
Vitamin D is a fat soluble vitamin and is best absorbed as a supplement when taken with food.
What increases your risk of experiencing vitamin D deficiency?
Dark skin
Obesity
Older age
Malabsorption
Inflammatory Bowel Disease (due to malabsorption and inflammation)
Sunlight overprotection and/or deprivation
Chronic use of prednisone and other anti-inflammatory steroid derivatives, anticonvulsant medications (due to upregulation of liver detoxification, promoting excretion of vitamin D and metabolites)
Why should you care about vitamin D?
Vitamin D plays many roles in the body! It’s not just for bone density, which can decrease as estrogen decreases in perimenopause and menopause.
Vitamin D is known as a pro-hormonesynthesized in the skin and activated in the liver and kidneys. Cholesterol is its precursor.
Why do you need vitamin D in your body?
Reduces cellular growth
Improves cell differentiation
Regulates and controls genes
Reduces inflammation, risk of cancer, autoimmunity
Reduces muscle aches/pain, fibromyalgia
Improves mood (and energy)
Enhances bone health
“The most common manifestations of vitamin D deficiency in adults is:
Depression
Infection
Chronic Pain”
Alex Vasquez (vitamin D monograph available at academia.edu)
Low vitamin D status or deficiency can manifest as:
Bone and muscle pain
Fatigue
Depression
Infections/dysbiosis
Frequent falls and cognitive impairment
Statin intolerance and myalgia
Preterm birth
How does vitamin D support your vagina?
Research shows that vitamin D supports the proliferation of vaginal epithelium in postmenopausal vaginal atrophy. After using a suppository with 1000IU vitamin D over 8 weeks, vaginal pH decreased, while vaginal dryness and pain significantly reduced.
You can think about your skin and mucous membranes (including epithelial cells and immune cells) are like bricks in a wall, with tight junction proteins acting like mortar and weather proofing or waterproofing provided by antimicrobial peptides, as well as lysozyme and secretory IgA, on surfaces.
Mucous membranes are present in your mouth, digestive tract, genitourinary tract and respiratory tract. Strengthening your exterior barrier defenses prevents infection.
Research shows that people with low vitamin D levels are 27-55% more likely to get an upper respiratory tract infection. Higher doses of vitamin D are more protective, improves lung function and decreases inflammation.
Synergistic nutrients for vitamin D include:
Magnesium – cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources
Vitamin K2 supports getting calcium into bones and teeth
Vitamin D3 (cholecalciferol) produced in skin and consumed in diet, preferred form for supplementation.
Food sources provide low amounts: fatty wild fish like mackerel, herring, sardines, trout, salmon, cod liver oil, egg yolk, milk, soy milk, fortified foods, beef liver, cheese
Vitamin D2 (ergocalciferol) produced by irradiating fungi and mushrooms, less efficient precursor to biologically active 1, 25 dihydroxyvitamin D (calcitriol), also potentially less effective and more toxic.
Some examples of research using cod liver oil as a source of vitamin D:
study with 10 patients with multiple sclerosis over 2 years, daily supplementation of 1000mg calcium, 600mg magnesium and 5000IU vitamin D (from 20g cod liver oil) reduced number of exacerbations with an absence of adverse effects
studies with cod liver oil showed significant reductions of type 1 diabetes, while a study of more than 10,000 infants (less than 1 year of age) and children with 2000IU of vitamin D daily reduced incidence of type 1 diabetes by almost 80%
How do you know if you’re getting enough vitamin D?
Get your blood tested!
Reference ranges for serum 25 (OH) vitamin D3 in adults can vary:
Example:
Deficiency: <20 ng/ml (50 nmol/L)
Insufficiency: 20-40 ng/ml (50-100 nmol/L)
Proposed optimal: 40-65 ng/ml (100-160 nmol/L)
Excess: >80 ng/ml (200 nmol/L)
Proposed updated ranges:
Depletion: <20 ng/ml (50 nmol/L)
Insufficiency: <32 ng/ml (80 nmol/L)
Marginal sufficiency: 30-40 ng/ml (75-100 nmol/L)
Sufficiency: 40-50 ng/ml (100-125 nmol/L)
Proposed optimal physiologic range: 50-90 ng/ml (125-225 nmol/L) – based on levels found in pregnant rural Africans, lifeguards in USA/Isreal, farmers in Puerto Rico
Seasonal affective disorder (SAD) – for more info, see Episode 47
Polycystic Ovarian Syndrome (PCOS) – for more info, see Episode 71
What Else is Happening?
Dr. Toni’s next HypnoBirthing monthly info session for expecting parents looking to trust their instincts and their body during labour and birth. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in 2023. You can get on the waitlist at wildcollectivetoronto.com
Today’s Mama Must Have:
Dr. Lisa is a big fan of board games for lots of family fun, including Despicable Me Minion Game of Life, Mousetrap and Don’t Make Me Laugh.
Dr. Toni loves her emulsified vitamin D drops plus vitamin D/K for the whole family.
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
Dr. Lisa and Dr. Toni are celebrating the 100th episode of the Perimenopausal Mamas Podcast! Listen in for our top highlights from the first 100 episodes and find out what we learned about sex, loving our bodies, intermittent fasting, having thriving relationships, preventing toddler tantrum and kiddo meltdowns and embracing our monthly rhythms.
We launched Jan 2020 before the pandemic and kept going! We were inspired to stay connected with and support you all, our listeners through this unprecedented time in history. We also love chatting together and diving deep into topics in our episodes together and with guests. It really fills up our cups and educates us on how to be better moms and Naturopathic Doctors. We are so grateful for all you listeners!
We appreciate all of you and your support! We now have a new way for you to support us and this podcast so we can keep going for another 100+ episodes. We would love for you to visit Patreon and support us with $5/month or with $20/month – which gives you access to our live monthly webinar with Q & A
If you have trouble sticking to habits, listen in for tips on making successful change
Episode 59: Menstrual Cycle Awareness and Cyclical Living
There are times to work hard and times to rest – your energy and output ebbs and flows
Optimize your peak performance throughout the month and tap into your natural rhythms and cycles
Before period or new moon – better suited for analytical work
Ovulating or full moon – more magnetic, better suited for networking, socializing, promoting self
Episode 23: Let’s Talk About Sex with Dr. Trina Read
Research shows that sexual desire is similar to happiness. For most women, in order to feel sexual desire, you need to be triggered. You can learn positive triggers around sex and negative triggers around sex. You need to set up your positive triggers for sex.
In situations with great change, it’s important to connect with your partner and look for ways to be together, so that you don’t drift apart. Being proactive and finding pockets of time to be close with your partner helps your relationship, as well as feeling more powerful yourself.
Your body can only produce either cortisol (your stress hormone) or testosterone (your sex drive hormone). If you’re producing cortisol, you can’t produce testosterone.
You can back into the groove and bring your body back to a place where you feel more centred and sensual by:
Taking a bath
Listening to your favourite music
Giving yourself some me time alone (perhaps in your bedroom with a vibrator)
Just making up your mind to connect with your partner and scheduling it in (even if it feels forced at first)
Episode 17 and Episode 82 – Relationship Seasons with psychotherapist Allison Villa
How to support your relationship so you’re not just surviving, but working proactively to thrive
Coping – when an external factor takes up the majority of your time and energy, eg. having a baby, starting a new job, loss of family member, pandemic, moving or renovation
Express how you feel
Ask for what you need
Don’t assume – be curious about your partner
Carve out 5 minutes a day to check in with your partner during a high energy time in your day – keep talking!
Recognize that it’s less about the doing and more about being and acknowledging
Coasting – when you have come out the the Coping season and reintegrate as a couple, a bit of a danger zone if you’re not putting the time and energy into your relationship eg. empty nest syndrome
Carve out 5 minutes a day to check in with your partner – no talking about work, kids or the house!
Support each other’s self-care time
Connected – when schedule for self-care is set and you are getting clear on your family and relationship vision
Dream big!
Ask:
What is your community?
What are your values?
Do you want to travel?
What is your spiritual vision?
Could you do things a different way?
Confident – when you know what vision you are working towards
Be more curious about your intimacy vision – intellectual, spiritual, emotional, physical, sexual
Episode 34 – Pelvic floor fitness with personal trainer Amy Cooper
It’s important not to avoid any changes you experience with your pelvic health, especially after having kids
The Rule of 3 P’s for pelvic health that are red flags you need to watch for:
Episode 36 – Holistic Pelvic Care with Dr. Kate Hadfield
How important is it to recover and heal from trauma so you can reclaim your pelvic area for power and creativity, not just for sexuality
Inspired by Larisa Makuch, guest of Episode 51 and 99, Dr. Lisa has continued going alcohol-free since March and it has been a game-changer for self-care over the past 8 months:
Less anxiety and better mood overall
Less blood sugar dips -the “gotta eat now/hangry” response
Looking at other ways to unwind, celebrate, welcome the weekend
Start with body neutrality – see yourself as more than your appearance or looks
How body neutrality and self acceptance is a great place to start on the journey to self love and confidence
Make a daily habit that fosters body neutrality or body confidence
Look in mirror before shower- in your own eyes, zone in on a spot that you are neutral about or like
Focus on what your body does for you
Can put in gratitude journal
Episode 97 – Vitamin D for Enhancing Immunity, Supporting Mood, Reducing Inflammation and So Much More
Could a vitamin D deficiency be affecting your mood, headaches, muscle tension and pain like Dr. Toni? Get your blood levels tested with your naturopathic doctor!
Mind-blowing research on vitamin D supporting the epithelial cells in the vagina to reduce postmenopausal vaginal atrophy – a vitamin D suppository reduced vaginal dryness and pain in 2 months
Episode 58 – Vaccine optimization with Dr. Taylor Bean
The importance of having an individualized approach to supporting your immune health relating to vaccines and nutrition
Preventing meltdowns and tantrums with Golden Time
Set aside 10 minutes 1-2 times per day – connect, drop everything else, let them be in charge, be present
Episode 57 with Penny Kendall Reed
How your individual genetics impacts your weight, liver detoxification for hormone balance, levels of inflammation, ability to managing mood and stress
Today’s Mama Must-Have:
Dr. Lisa loves Chaiwala Rooibos Masala Chai tea to simmer with almond or macadamia milk for a warm, sweet drink without a lot of sugar
Dr. Toni is a big fan of mushroom coffee with lion’s mane by Four Sigmatic for a little extra boost
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni are back together again, discussing: how to test for vitamin D; what an optimal level is; how to enhance absorption, and all the health benefits it has on the body and mind. Vitamin D isn’t just needed for bone health; could low vitamin D be the cause of your aches, pains and low mood?
Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada 59% of population are vitamin D deficient (below 75 nmol/L).
Vitamin D is a fat soluble vitamin and is best absorbed as a supplement when taken with food.
What increases your risk of experiencing vitamin D deficiency?
Dark skin
Obesity
Older age
Malabsorption
Inflammatory Bowel Disease (due to malabsorption and inflammation)
Sunlight overprotection and/or deprivation
Chronic use of prednisone and other anti-inflammatory steroid derivatives, anticonvulsant medications (due to upregulation of liver detoxification, promoting excretion of vitamin D and metabolites)
Why should you care about vitamin D?
Vitamin D plays many roles in the body! It’s not just for bone density, which can decrease as estrogen decreases in perimenopause and menopause.
Vitamin D is known as a pro-hormonesynthesized in the skin and activated in the liver and kidneys. Cholesterol is its precursor.
Why do you need vitamin D in your body?
Reduces cellular growth
Improves cell differentiation
Regulates and controls genes
Reduces inflammation, risk of cancer, autoimmunity
Reduces muscle aches/pain, fibromyalgia
Improves mood (and energy)
Enhances bone health
“The most common manifestations of vitamin D deficiency in adults is:
Depression
Infection
Chronic Pain”
Alex Vasquez (vitamin D monograph available at academia.edu)
Low vitamin D status or deficiency can manifest as:
Bone and muscle pain
Fatigue
Depression
Infections/dysbiosis
Frequent falls and cognitive impairment
Statin intolerance and myalgia
Preterm birth
How does vitamin D support your vagina?
Research shows that vitamin D supports the proliferation of vaginal epithelium in postmenopausal vaginal atrophy. After using a suppository with 1000IU vitamin D over 8 weeks, vaginal pH decreased, while vaginal dryness and pain significantly reduced.
You can think about your skin and mucous membranes (including epithelial cells and immune cells) are like bricks in a wall, with tight junction proteins acting like mortar and weather proofing or waterproofing provided by antimicrobial peptides, as well as lysozyme and secretory IgA, on surfaces.
Mucous membranes are present in your mouth, digestive tract, genitourinary tract and respiratory tract. Strengthening your exterior barrier defenses prevents infection.
Research shows that people with low vitamin D levels are 27-55% more likely to get an upper respiratory tract infection. Higher doses of vitamin D are more protective, improves lung function and decreases inflammation.
Synergistic nutrients for vitamin D include:
Magnesium – cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources
Vitamin K2 supports getting calcium into bones and teeth
Vitamin D3 (cholecalciferol) produced in skin and consumed in diet, preferred form for supplementation.
Food sources provide low amounts: fatty wild fish like mackerel, herring, sardines, trout, salmon, cod liver oil, egg yolk, milk, soy milk, fortified foods, beef liver, cheese
Vitamin D2 (ergocalciferol) produced by irradiating fungi and mushrooms, less efficient precursor to biologically active 1, 25 dihydroxyvitamin D (calcitriol), also potentially less effective and more toxic.
Some examples of research using cod liver oil as a source of vitamin D:
study with 10 patients with multiple sclerosis over 2 years, daily supplementation of 1000mg calcium, 600mg magnesium and 5000IU vitamin D (from 20g cod liver oil) reduced number of exacerbations with an absence of adverse effects
studies with cod liver oil showed significant reductions of type 1 diabetes, while a study of more than 10,000 infants (less than 1 year of age) and children with 2000IU of vitamin D daily reduced incidence of type 1 diabetes by almost 80%
How do you know if you’re getting enough vitamin D?
Get your blood tested!
Reference ranges for serum 25 (OH) vitamin D3 in adults can vary:
Example:
Deficiency: <20 ng/ml (50 nmol/L)
Insufficiency: 20-40 ng/ml (50-100 nmol/L)
Proposed optimal: 40-65 ng/ml (100-160 nmol/L)
Excess: >80 ng/ml (200 nmol/L)
Proposed updated ranges:
Depletion: <20 ng/ml (50 nmol/L)
Insufficiency: <32 ng/ml (80 nmol/L)
Marginal sufficiency: 30-40 ng/ml (75-100 nmol/L)
Sufficiency: 40-50 ng/ml (100-125 nmol/L)
Proposed optimal physiologic range: 50-90 ng/ml (125-225 nmol/L) – based on levels found in pregnant rural Africans, lifeguards in USA/Isreal, farmers in Puerto Rico
Low vitamin D associated with insulin resistance and beta cell dysfunction in diabetics and young adults who are apparently healthy
Healthy adults with higher vitamin D levels had better insulin sensitivity than those who were vitamin D deficient
HIgher vitamin D status related to 60% improvement in insulin sensitivity (vs. 13% by metformin)
Cardiovascular Disease:
-risk of heart attack twice as high for those with vitamin D less than 34 ng/ml (85 nmol/L) than for those with vitamin D status above this level
– patients with congestive heart failure recently found to have markedly lower levels of vitamin D than controls
-vitamin D deficiency as a cause of heart failure has been documented in numerous case reports
Hypertension:
It has been demonstrated that blood pressure is higher in the winter than the summer, increase at greater distances from the equator and is affected by skin pigmentation – all consistent with a role of vitamin D in regulating blood pressure
When treated with UV light 3x/week for 6 weeks, patients with hypertension increased vitamin D levels by 162% and blood pressure fell significantly
800IU of vitamin D3 for 8 weeks lowered both blood pressure and heart rate
Depression:
Vitamin D is known to have antidepressant effects by impacting neurotransmitter and neurologic function, as well as inflammation
Seasonal affective disorder (SAD) – for more info, see Episode ?
-recently, a dose of 100,000IU of vitamin D was found superior to light therapy in the treatment of SAD after one month
Polycystic Ovarian Syndrome (PCOS):
-condition characterized by polycystic ovaries, irregular menstrual cycles, increased hair growth, insulin resistance and obesity – for more info, see Episode ?
-study of 13 women with PCOS showed vitamin D deficiency was highly prevalent and supplementation with 1500mg calcium daily and 50,000IU vitamin D2 weekly normalized menstruation and/or fertility in 9 women with PCOS-related menstrual irregularities within 3 months of treatment
Cancer Prevention and Treatment:
-vitamin D has anti-cancer effects mediated by anti-proliferative and pro-apoptosis mechanisms
-researcher Grant proposed that adequate exposure to UV light and/or supplementation of vitamin D could save more than 23,000 American lives per year from a reduction in cancer mortality alone
-more research needed at higher levels and longer durations
New research shows that physiologic requirement of vitamin D supplementation is 3000-5000IU/day and blood levels plateau only after 3-4 months of daily supplementation.
Dr. Toni’s next HypnoBirthing monthly info session for expecting parents looking to trust their instincts and their body during labour and birth. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in 2022. You can get on the waitlist at wildcollectivetoronto.com
Today’s Mama Must Have:
Dr. Lisa is a big fan of board games for lots of family fun, including Despicable Me Minion Game of Life, Mousetrap and Don’t Make Me Laugh.
Dr. Toni loves her emulsified vitamin D drops by NFH plus vitamin D/K for the whole family.
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
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