The winter months have arrived and I do a lot of patient education regarding Vitamin D. Here are some highlights:

Checking your vitamin D levels every year is crucial to supporting overall health and wellness.
Unfortunately many providers fail to order this test and patients are left wondering what their levels are.
We make vitamin D in our skin from sunlight exposure but this depends on many factors - our skin tone, the time of day and the season. In northern latitudes even if you go outside naked on a sunny day in the winter, it is thought that the sun is too low in the sky and its rays are too weak to produce sufficient vitamin D in your skin.
Going into the winter months is a perfect time to test vitamin D so that we can determine if supplementation is necessary and how much to take.
Vitamin D is an essential nutrient that affects many different systems in the body - the immune system, gut health, bone health as well as mood. Low levels of vitamin D are linked to more severe Seasonal Affective Disorder (SAD).
Many patients are unaware that there is an "optimal level" of vitamin D and even if your numbers are considered "normal," they may not be "optimal."
Vitamin D is a fat-soluble nutrient which means it needs to be taken with food for optimal absorption.
Make sure you are taking the active form of vitamin D which is D3. The inactive form, D2, requires conversion to D3 before the body can use it.
Blood testing for vitamin D is the only way to know for sure if you are deficient or not.
Vitamin D does not require fasting before the blood draw but you should not take a vitamin D supplement before you get your blood drawn.
Vitamin D dosage should be based on your blood work, where you live and how much time you spend outdoors. Make sure you always get an individualized recommendation that takes into account these factors.
Vitamin D is found in food but not in a lot of them and not in high amounts. Vitamin D is found in fortified milk and juice, mushrooms, swordfish, salmon, cod liver oil, beef liver and egg yolks.

1. Maintain a healthy weight – being overweight has been linked to increased breast cancer risk. Manage your weight with both healthy activity & good nutrition. Avoid crash or fad diets.

2. Eat a healthy, varied diet – Cruciferous veggies (broccoli, kale, Brussels sprouts, cauliflower, etc.) help the liver break down hormones like estrogen. Fiber from fruits & veggies help the body bind & eliminate waste. Add healthy fats and protein to balance your diet.

3. Consume alcohol in moderation – alcohol intake has been linked to breast cancer risk. Moderation is defined as less than 1 drink per day for women and less than 2 per day for men.

4. Get regular screening – monthly self-breast exams are a great way to “Get to Know your Girls.” Yearly breast and pelvic exams should be performed by your primary care provider (PCP). After 50, talk to your doctor about getting regular mammograms.

5. Stay active – Exercise promotes cardiovascular fitness, healthy weight and mental well-being. Aim to get at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. You can also get a combination of moderate and vigorous activity. Find physical activity that you enjoy - biking, dancing, swimming, walking, etc.

6. Check in with your hormones - Talk to your doctor about any signs of possible hormonal irregularities. If you have painful, heavy or long periods, fibroids or fibrocystic breasts, you may have too much estrogen. Excess estrogen is connected with some types of breast cancer. Managing your hormones is important for overall health and can decrease your cancer risk.

7. Stay regular – make sure you are having at least one healthy bowel movement every day. Eating a high fiber diet (5-9 servings of veggies, 1-2 servings of fruit) and drinking 60-80 oz of hydrating fluids helps with good bowel health. Constipation can lead to re-absorption of estrogen and cause hormonal imbalances.

8. Manage stress – Stress leads to the release of cortisol, which can disrupt blood sugar, mood and sleep and cause weight gain. Find healthy ways to blow off steam and prioritize self-care. Journaling, guided meditation, time spent alone, crafts and creative endeavors, a relaxing massage, talk therapy, prayer and so many other simple activities can help take your body out of the “fight-or-flight” mode.

Are you looking for a new kind of partnership with your primary care provider? Optimizing your current health and working to prevent disease is what I specialize in. It’s true that an ounce of prevention is worth a pound of cure. Understanding your individual case and taking a patient-centered approach to care is what i do everyday!

If you are looking to start or revitalize your health journey, you are in the right place! I offer free 15-minute consultation calls to answer your initial questions. Convenient telehealth appointments are available from the comfort of your own home.

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