The Sunshine Vitamin
Shelley Burns
In the world of skin health, we focus on ways to improve skin quality. We work to prevent acne, cellular damage, dryness, and wrinkles. It is less common to discuss how a skin-care strategy may increase risk of developing other health conditions.

Skin cancer is one example. To prevent skin cancer, we protect ourselves with sunscreen--especially during the summer months. But by using sunscreen we are blocking the absorption of vitamin D, the "sunshine" vitamin.

Vitamin D is fat soluble and contains powerful antioxidant and anticarcinogenic properties that can prevent premature aging and cellular damage. Solid research indicates that vitamin D plays a role in reducing the risk of cancer, specifically breast, colon, and prostate cancers. Vitamin D has been associated with preventing diabetes by reducing insulin sensitivity. It also improves heart health, reduces the risk of multiple sclerosis, strengthens bones, and decreases the effects of seasonal affective disorder.

Vitamin D can help resolve skin conditions like psoriasis, as it plays a role in skin cell regulation, including cell turnover and growth. Vitamin D can be effective in reducing the itching and flaking associated with this disorder. Ultraviolet B (UVB) treatments have long been used successfully in treating psoriasis because UVB produces vitamin D in the body.

Getting between 5-10 minutes of direct sun exposure daily on the arms, face, hands, and back (without sunscreen) can provide enough vitamin D to meet your daily requirements, though sun exposure does present a risk. Because it is difficult to obtain enough vitamin D through food, many prefer to use supplements. Research on the health benefits of ingesting vitamin D led experts to advise an intake of 25-50 micrograms daily.

Shelley Burns is a doctor of naturopathic medicine and campleted studies at the Canadian College of Naturopathic Medicine. She has certification in complementary and integrative medicine from Harvard University.

Category: Nutrition

Small Diet Modifications Can Mean Big Changes
Dropping a few extra pounds may mean reversing the voice in your head that sounds suspiciously like your mother telling you to clean your plate. Here's why: eating just one hundred extra daily calories--which may come from finishing everything on your plate, even after you're full--can represent ten added pounds in a year. Conversely, and fortunately, reducing your daily intake by just a small amount can help you manage and even lose weight. Following are a few portion control tips to help you meet your goals.

Eat at Home
Dine in, and fill your own plate. Studies show that most people serve themselves smaller portions at home, but eat more when someone else fills their plate. Restaurant portions have grown significantly in recent years, in some cases doubling, and research has directly tied obesity with regular dining out. When you dine at home, serve yourself only what you think you can comfortably eat. Store leftovers in individual serving containers, and freeze them or take them for lunch the next day.

Slow Down
Pay attention to how fast you're eating. Slowing down helps you eat less and better recognize when you're full. When you dine out, ask your server for a box. If you continue to pick at your plate while talking with friends, you'll soon eat the whole thing without even thinking about it. This mindless eating can account for a lot of calories.

Divvy up Dinner
Sharing an entree with your dining partner and ordering an extra salad is a great way to avoid eating a large meal. If you're traveling and dining alone, try an appetizer and salad.

You've heard the reports: Obesity is one of the greatest risk factors for heart disease, degenerative arthritis, and cancer, and it's now epidemic in the United States with an alarming 66 percent of all adults obese.

The good news is watching your portions, slowing down, and being mindful of the food you consume can make a difference. Even your mother would agree, you don't always need to clean your plate.

Category: Nutrition

Not Such a Sweet Storysugar
Shelley Burns, N.D.
Most people have no idea just how much sugar is in the foods Americans consume. However, this sweet culprit may be behind many health issues, including skin problems. Here's why.

When refined carbohydrates, otherwise known as simple sugars, are consumed in excess, they cause an increase in blood sugar levels. This excess sugar (glucose) attaches itself to proteins and is referred to as glycosylation. All cells in our bodies have a protein component to them including our hormones, enzymes, cholesterol, and immune cells. As proteins become coated with glucose, they are unable to work effectively.

Collagen, that vital component of a glowing complexion, makes up 40 percent of the proteins in the body. Glycosylation hastens protein cross-linking, which weakens collagen. The result: wrinkles.

But wait, there's more. Sugar also causes an increase in levels of cortisol, the stress hormone, which can interfere with hormonal balance and increase inflammation. Skin inflammation can manifest as acne, puffiness under the eyes, and eczema. Sugar also increases insulin levels and reduces sensitivity of insulin. In fact, research shows people with acne process sugar poorly, which could be a direct result of high cortisol and high insulin levels in the blood.

And finally, sugar depletes the necessary nutrients required to keep the immune system healthy. For example, sugar interferes with the way the body uses vitamin C, which is needed for the formation of collagen and elastin as well as immunity. It can also lead to sluggish digestion, which also affects the skin.

The best way to steer clear of sugar is to read labels. Avoid products that list sugar in the first three ingredients, and be aware of words ending in "ose" such as sucrose, dextrose, and maltose, all of which are sugar indicators. Also avoid processed foods and refined carbohydrates, such as white flour, white rice, and white potatoes.

Whenever the sweet allure of sugar tempts you, remember, sugar-free is key to beauty.

Category: Nutrition

High Time for Tea
The health research is enough to make you forego the latte for strong brewed tea instead. Name your color -- black, white, green, even red -- teas are packed with disease-preventing antioxidants (more than some fruits and vegetables) and contain vitamins, minerals, and at least half the caffeine of coffee.

Fortified with free radical-fighting polyphenols, tea drinkers have a reduced risk of many different cancers, in particular stomach, colorectal, and even skin cancer. Tea drinkers also have a lower risk of heart disease, stroke, and high cholesterol. Containing anti- inflammatory and arthritis-preventing properties, tea also helps stimulate the immune system and protect the liver against toxins.

But you have to drink up. Most research points to five or so cups of brewed tea each day to reap the health benefits. Decaf tea loses some but not much of its health punch, due to extra processing.

All traditional tea -- white, green, oolong, and black -- is derived from the leaves of an evergreen tree called the Camellia sinensis, and all contain the health-promoting polyphenols. White tea is made from young tea leaves, dried in the sun without fermentation or processing. Green tea is dried with hot air after picking, so it retains its color but is not fermented. Oolong tea, sometimes referred to as "brown" tea, is fermented but not processed to the point of black tea. Black tea, on the other hand, is fully fermented, which accounts for the color of the leaves and its stronger flavor.

Rooibos, or red tea, is naturally caffeine-free and from the Aspalathus linearis, a shrub that grows only at high altitude near Cape of Good Hope in South Africa.

Herbal teas are made from a variety of plants, roots, bark, seeds, and flowers and are technically herbal infusions rather than tea. Though they don't contain the same antioxidants and haven't received the same research-based accolades as traditional tea, the herbs in these infusions have certain healing properties that have been used for centuries to treat many common health issues.

Category: Nutrition
Benefits of gingerEasing Nausea, Joint Pain, and Allergies
This pungent spice is found in cuisine around the globe, but ginger has also been used for more than 2,500 years for its medicinal properties. The ancient Chinese knew that it aided in the absorption of many herbal preparations and they prescribed it extensively as a digestive tonic.

A native root of southeast Asia, ginger is a potent ally in the treatment of nausea, motion sickness, and joint pain. Current research confirms ginger's efficacy as an anti-inflammatory, GI calmative, and antihistamine. The active ingredients found in ginger -- gingerols and shagoals -- lower levels of prostaglandins, the chemicals responsible for pain and inflammation in joints and muscles. By reducing prostaglandins, ginger can even have a positive effect on heart health and circulation because chronic, systemic inflammation increases the risk of heart attack and blood vessel compromise.

Ginger comes in several forms. Fresh and dried ginger is available in supermarkets for use in cooking. It's also available in capsules, an extract pill form, prepackaged tea bags, crystallized, and as a topical oil.

Recommended Uses

Motion Sickness and Nausea
Most medications for nausea and motion sickness work to calm the nervous system and can cause drowsiness and dry mouth. On the other hand, ginger calms the digestive tract directly and has been shown to reduce nausea after surgery and chemotherapy. For motion sickness, take 100 mg two hours before departure and every four hours afterwards or as needed.

Arthritis and Muscle Aches
Massage ginger oil into affected areas and/or take up to 1 g of powdered ginger daily to reduce inflammation.

Colds and Allergies
Drink up to 4 cups of ginger tea daily or enjoy authentic ginger ale (made from real ginger).

While ginger has no known side effects, it's always a good idea to consult your health care practitioner to make sure it's right for you.
Category: Nutrition