Health Tip of The Day | Healthy Eating

Vitamin D is a fat-soluble vitamin. It is different from all other nutrients in that the body can synthesize it with the help of sunlight. Therefore, people need no vitamin D from foods if they have enough sun.

Vitamin D’s metabolic conversions: In order to have vitamin D for the body, the liver manufactures a vitamin D precursor, which migrates to the skin where it is converted to a second precursor with the help of the sun’s ultraviolet rays. After that, the liver and the kidneys produce the active vitamin from the second precursor. Thus, diseases that affect either the liver or the kidneys may impair the process of making vitamin D leading to vitamin D deficiency.

Vitamin D’s roles: Vitamin D’ s special role in bone growth is to make calcium and phosphorus available in the blood that bathes the bones. The bones grow denser and stronger as the minerals are deposited from the blood. Vitamin D stimulates the absorption of calcium and phosphorus in the GI tract. It mobilizes calcium and phosphorus from bones into the blood and it stimulates calcium and phosphorus retention by the kidneys.

Vitamin D  deficiency: When the bones are lacking vitamin D, the bones fail to calcify normally and may grow so weak that they become bent when they have to support the body’s weight. Rickets is a vitamin D deficiency disease in children and rickets in adults also called osteomalacia where the bones of the legs may soften to become bent and bowlegged.  Inadequate vitamin D is a risk factor in osteoporosis ( reduced bone density). The symptoms of vitamin D deficiency are abnormal growth, misshapen bones (bowing of legs), soft bones, joint pain, malformed teeth and muscle spasms.

Vitamin D toxicity: Vitamin D in excess is the most toxic of all the vitamins. It enhances calcium absorption, produces high blood calcium and promotes return of bone calcium into the blood. The excess calcium then tends to precipitate in the soft tissues, forming stones, including kidney stones. The deposition of the calcium harden blood vessels and is especially dangerous in the major arteries of the heart and lungs, where it can cause death.

Vitamin D in foods: These foods supply significant amounts of vitamin D: eggs, liver, butter, some fish and fortified milk. For those who use margarine instead of butter, fortified margarine is a significant source. Infant formulas are fortified with vitamin D in amounts adequate for daily intake. Breast milk is low in vitamin D, so vitamin D supplements are prescribed for dark-skinned, breastfed infants who do not have adequate sun exposure.

Vitamin D from the sun: Most of the world’s population relies on natural exposure to sunlight to maintain adequate vitamin D nutrition. The sun imposes no risk of vitamin D toxicity.  Prolonged exposure to sunlight degrades the vitamin D precursor in the skin, preventing its conversion to the active vitamin. However, excessive exposure to the sun may cause skin cancer. For most people, exposing hands, face and arms on a clear summer day for 10 minutes, a few times a week, should be sufficient to maintain vitamin D nutrition.

In conclusion, most adults who live in sunny regions do not need to make effort to obtain vitamin D in food. People who are not outdoors much or who live in smoggy areas should drink  at least 2 cups a day vitamin D fortified milk. Again, aware of the toxicity of vitamin D . The amount of vitamin D in foods available in the United State and Canada are well within safe limits, but supplements containing the vitamin in concentrated form are not. Adults should use caution when taking vitamin D supplements and keep them out of the reach of children.

Do you smoke? how many cigarettes  do you smoke a day? how long have you been smoking? do you ever think of stop smoking? and do you know any health risks that smoking can cause to the body?etc… These are some questions I ask patients when they come to the hospital. Some of them would say yes they are ready to quit and others are not. But how many of them know the benefits that will begin almost immediately when they quit smoking? Not very many people know all about the health risks of smoking and the benefits of quit smoking.  I do not smoke but when I see the benefits of quit smoking and diseases and problems that tobacco causes to our bodies, I have to say “wow, please people, wake up and quit smoking for your own benefits”. Well, I hope the information below will be a strong motivation for smoking people to quit smoking, and people who want to smoke will not ever start it.

Cigarette smoking is the most preventable cause of illness and death in the United States. A large number of Americans smoke cigarette, and each year more than one million children and adults start smoking cigarette. Many people die every year from illnesses caused by smoking and they die earlier than those who do not smoke. The risk of disease increases if you smoke a lot, inhale deeply, or have smoked many years.

Tobacco is a plant grown for its leaves, which are smoked, chewed or sniffed for a variety of effects. Tobacco contains nicotine, an addictive subtance and more than 19 known cancer-causing chemical and more than 4,000 other chemicals. It brings positive effects to people causing them to depend on those effects such as boosting their mood, improving short-term memory and concertration, and producing a sense of well-being.

Health risks of smoking:

Why are cigarettes bad for you? You can have the signs showing that smoking is bad for you as soon as you smoke. Coughing, dizziness, and burning of the eyes, nose, and throat are early signs that smoking is harming you.  Smokers are at higher risk of getting cancer of the lips, mouth, throat, voice box, esophagus, stomach, kidney, pancreas, cervix, bladder and skin cancer. If you already have heart or blood vessel problems and smoke, your current problems are getting worse. The nicotine in the tobacco causes an increase in your heart rate and blood pressure. It causes the arteries in your arms and leg tighten and narrow. It increases your chance of having blood clot and  aneurysms  in your brain which can lead to strokes. It causes damage to the lining of the arteries of your heart and other blood vessels. Carbon monoxide  in  cigarettes smoke is a harmful gas that gets into the blood and decreases oxygen going to the heart and body.

About your lung, the younger you are when you start smoking, the greater your risk of getting lung diseases. The cilia that line the lung and help remove dirt and waste products is harmed by the chemicals in tobacco causing your lung become gray and dirty (they look like charcoal). Healthy lungs are pink. Smoking causes one of serious lung infection called chronic bronchitis. Smoking causes emphysema, a long- term lung disease and makes asthma worse. Smoking people are at higher risk of getting colds, pneumonia and other lung infections.

Cigarette smoking may cause peptic ulcer because it increases the amount of acid in your stomach and also may cause gastroesophageal reflux( back-flow of stomach acid into your esophagus).

If you are pregnant and smoke, the risk of losing your unborn baby or having a stillborn baby is higher. Smoking causes babies born at low birth weight and has higher risk of sudden infant death syndrome (SIDS), premature labor, miscarriage and cleft lip. Smoking women have higher risk of osteoporosis and incontinence. Smoking also harm sperms which contributes to infertility.

Other problems that smoking causes : bad breath, bad smell in your clothes, hair and skin, earlier than normal wrinkling of the skin ( on the face usually), higher risk of bone fracture (hip, wrist or spine), sleeping problem, sore throat, staining of teeth, and men may have problems having an erection.

Smokers who switch to smokeless tobacco instead of quitting tobacco completely still carry a number of health risks: Increased risk of mouth or nasal cancer, gum problems, tooth cavities, worsening  high blood vessels and angina. People who smoke cigars or pipes will have the same risks as they are for cigarette smokers.People who use snuff or chewing tobacco have an increased risk of getting mouth or throat cancer. The risk of heart disease, stroke, blood vessels disease and stomach problem is the same as it is for cigarette smokers.

Health risks of secondhand smoke:

Those who are regularly around the smoke of others (secondhand smoke) have higher risk of having a heart attack and heart disease, lung cancer, sudden and severe reactions including those involving the eyes, nose, throat, and lower respiratory tract.

Infant and children who are regularly exposed to secondhand smoke are at risk for asthma, infections (including virus-caused upper respiratory infections), ear infections,pneumonia, lung damage and sudden infant death syndrome (SIDS).

The benefits of quitting:

When you quit smoking, your social life will improve immediately:

• Your children will be less likely to start smoking.
• You will find an apartment easier and cheaper.
• You may have an easier time getting a job and will miss fewer work days.
• Friends will be more willing to be in your car or home.
• Your dating prospects will become much wider because 80% of the population does not smoke.
• One pack per day smokers spend around $1,800 per year on cigarette so now you will have more money available.

What’s about yourself?

• Of course your breath, clothes and hair will smell better.
• Your sense of smell will return and food will taste better.
• You fingers and fingernails will slowly appear less yellow.
• Your stained teeth will slowly become whiter.

The health benefits of quit smoking:

Your health benefits begin almost immediately too, and every week, month, and year without tobacco use only improve your health.

• Within 20 minutes of quitting: Your blood pressure and pulse rate drop to normal. The temperature of your hands and feet increases to normal.
• Within 8 hours of quitting:Carbon monoxide levels in your blood drop to normal level and oxygen levels increase to normal level.
• Within 24 hours of quitting: Your risk of a sudden heart attack decreases.
• Within 48 hours of quitting:  Nerve endings begin to regenerate and your senses of smell and taste begin to return to normal.
• Within 2 weeks to 3 months of quitting: Your circulation improves and walking becomes easier; your lung function increases by up to 30%.
• within 1 to 9 months of quitting: Your overall energy typically increases and symptoms like coughing, nasal congestion, fatigue, and short of breath improve. You will have fewer illnesses, colds, and asthma attacks. You will gradually no longer be short of breath with everyday activities.
• Within 1 year of quitting: Your risk of coronary heart disease is haft that of someone still smoking.
• Within 5 years of quiting: Your lung cancer death rate decreases by nearly 50% compared to one pack per day smokers. Your risk of mouth’s cancer is haft that of a tobacco user.
• Within 10 years of quiting:  Your lung cancer death rate becomes similar to that of someone who never smoked.  Precancerous cells are replaced with normal cells. Your risk of stroke is lowered. Your risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas all go down.

Like any addiction, quitting tobacco is difficult, especially if you are acting alone.  A large percentage of people have tried to quit smoking at least once and they go through a series of stages:

• Thinking about quiting.
• Deciding to quit on a certain day.
• Quitting smoking.
• Successfully staying an ex-smoker.

You must be strong in order to quit smoking.   You need support and encouragement from your family, friends and coworkers. There are many ways to stop smoking. Talk to your doctor about the best method for you when you are ready(nicotine replacement therapy and smoking cessation medications). You will have a much better chance of success if you join smoking cessation programs that are offered by hospital, health department, community center and work sites.

Think about the health risks of smoking and the benefits of quit smoking and get ready to quit it. I am sure when you make the decision to quit smoking,  you will have the support from your family, friends and the society. About me, I wish you success on the first attempt to quit smoking. I know you can do it.