Vitamin D Deficiency

February 8, 2008- Low energy, chronic infections, aching muscles and joints, depression.  Many people find themselves feeling down in the winter in the Northwest.   The area also has a suprisingly high rate of chronic fatigue and multiple sclerosis.  What is the common link?  It may be our lack of sunshine.

Vitamin D is synthesized by our skin when it is exposed to the sun.  Western Washingtonians see more clouds and rain than sun during the winter months.  In addition, many people have been advised by their doctors to wear sunblock anytime they are outdoors to prevent skin cancer.  Sunblock cuts vitamin D production by over 90%.  The result?  Vitamin D deficiency. 

If you are feeling down this winter, are pregnant or breastfeeding, or are at risk for cardiovascular disease or osteoporosis, ask your doctor about a vitamin D test.  It is simple to correct the deficiency using diet and/or natural vitamin D supplements.

by Tracy McDaniel ND, LM

 Intrauterine contraceptive devices (IUD) are one of the oldest forms of contraception still in use.  The “Copper-T” IUD can be an excellent choice for women who want a reliable form of birth control that is low maintenance, contains no hormones and does not interfere with spontaneity.  It is placed into the uterus during a short in-office procedure.  It is effective immediately and can remain in place for 10 years.  Another benefit is that an IUD can be removed at any time with an immediate resumption of fertility.  If you’d like more information, or would like to schedule an appointment to have an IUD placed, call the clinic to schedule an appointment.

Preconception Planning
by Tera Schreiber

Tera Schreiber, long time client and supporter of Naturopathic medicine and Midwifery care, has written a great article for Seattle Woman Magazine, on preconception planning.

Some call it the biological clock. When I was ready to have a baby, I was ready now. Suddenly, little spit cloths and baby booties became so charming to me! I saw sweet little baby faces and bulging pregnant bellies everywhere I turned: the grocery store, the dry cleaner, the post office, and all of the other places that before simply meant errands to me. When I didn't get pregnant immediately, feelings of fear, embarrassment and sadness overwhelmed me. The longer we tried to conceive, the worse I felt...

Follow along with Tera as she writes about her path toward becoming a mother.

Preconception Planning seattlewomanmagazine.com

The Young Athlete and Nutrition
Bonnie Nedrow ND, LM, 5/25/2005

All of us who have school-aged kids participating in sports should be thankful that our youngsters are choosing an active lifestyle. Obesity and diabetes are the fastest growing health concerns of not only teens but also of grade school children. There has been a huge push in this country in the last few years of getting a basic "three Rs" education for all public school children at the expense of physical fitness. At the same time, we have seen computers become a middle income household standard, with software designed for kids as young as two years of age. Neighborhoods are also not as safe as they used to be, so kids have less and less opportunity to do what kids do best—play!

While we should all get a big pat on the back for juggling the family schedule and providing taxi service to get our kids to games and practices, there is often a lack of optimal nutrition to keep our young athletes performing at their best. Some of the challenges of good nutrition are finding the time to prepare good food and thinking ahead to offer meals at the right time. Another concern many parents voice is wondering when and what to offer to provide fuel when it is most needed. Below are some basic concepts that should take the mystery away from optimal sports nutrition for the growing child.

What to eat?
Complex carbohydrates: These are the foundation to a healthy diet for the active individual. The best choices are whole grains and lots of fruits and vegetables.
Proteins: A small amount of protein combined with a grain and a fruit or veggie will help sustain a meal so that fuels remain available for the end of practice or the second half of the game.
"Good" Fats: Fats such as mono- or polyunsaturated fats found in seeds, nuts, and vegetable oils also sustain a meal as well as provide lubrication for joints, elasticity for tendons, and building blocks for hormones. Fats to be sure to include are Omega 3 oils from fish and flax seeds. These oils are anti-inflammatory and contribute to healing of muscle tissues. Hormone free saturated fats from red meat and dairy are also good to include for their blood and bone building properties.

What not to eat?
Refined ("simple") carbohydrates: Avoid refined carbs such as white breads, cookies, donuts, and sodas, which are vitamin-poor and raise the blood sugar too quickly and for too short of a time.
"Bad" Fats: Fats to avoid are those cooked at a high heat (deep fat fried foods), hydrogenated oils, and trans-fatty acids. These fats will contribute to lipid peroxidation which can damage tissues.
Stimulants: Colas, black tea, coffee, and other caffeinated beverages provide short bursts of energy that quickly burns out. Many popular "energy" drinks have caffeine and refined corn syrup, so read the label. Kids who drink caffeinated beverages before sports activities have less ability to concentrate and focus on the game.

When to eat?
2 – 3 hours before the game or practice: A full, balanced meal may be eaten. Carbohydrates from this meal will be stored as glycogen in the muscles for release on demand during play.
1 hour before the game or practice: a light balanced snack can be eaten if needed due to scheduling challenges.
0 – 1 hours before the game or practice: DO NOT EAT; this food can not be digested quickly enough to do any good.
Post game/practice: Snack within 1 hour. This is a very important replenishing meal which helps the young athlete recover spent stores and assures for optimal growth and development.

Supplements, what are they good for?
Multi-vitamin: Optimally, our kids should eat five servings of fresh organic fruits and veggies a day and meet all their vitamin needs. Vitamins should never be an alternative to whole foods but can help fill the gaps. If your child is sick often or is prone to injuries, a multivitamin may give them the added support they need.
Calcium-magnesium: for kids who are prone to injuries or who have leg cramps at night.

Water:
How much: Take your child’s body weight, divide by 3 and multiply by ounces for a base water consumption. Add 8 ounces per hour of exercise. Juice and sodas decrease our desire for water and should be avoided or limited.

When: Throughout the day in small amounts for optimal absorption. A large amount prior to a game or at halftime can be very heavy in the stomach. Make sure water is available following the game or practice.
Electrolyte drinks: These should not replace water but can help replenish salts lost while sweating (such as post or mid-game on a hot day). Avoid drinks that have refined sugars and food coloring—if you're in the Seattle area you'll find that Puget Consumers' Co-op (PCC) has some quality choices.

To wrap it up, keep your kids moving while they develop a positive self-image and a healthy relationship with food. For a more in-depth understanding of the above recommendations and for specific food choices and recipes, see Feeding the Young Athlete: Sports Nutrition Made Easy for Players and Parents by Cynthia Lair and Scott Murdock.

Walkers, Saucers and Johnny Jump Ups- Update
Bonnie Nedrow ND, LM and Tracy McDaniel ND, LM 8/27/2007

At birth, the infant's spine has not developed into the adult S curves shape. It is essentially C shaped. The spine starts developing normal curvature at about 3 months in the neck and at about six months in the low back. Because we develop from the head down, upper body push ups is a baby’s first attempt at mobility and expands her world without the help of another person. The secondary curve in the neck allows for prolonged time in this push-up position. Soon your baby will start locomotion by rolling from front to back and then from back to front. This maneuver will eventually lead to moving through space. Creeping is a movement down on the belly and usually starts as a backward motion due to the increased arm over leg coordination, wood or tile floors can ease this movement. Crawling often starts as a see-saw like motion with the baby first rocking forward into extension followed by elevation of the buttock. Eventually all the fours position is found and forward motion begins. Scooting is a form of locomotion in the sitting position and offers the baby a different viewpoint than a crawl. Cruising is when a baby pulls himself to standing on furniture and moves through the room from one hand perch to the next. Walking, running, skipping and jumping are all soon to follow.

There is a directional progression of this development that should not be interrupted. Development of muscle strength and coordination starts from the head down in animals. The natural transition from laying flat to standing over the first year illustrate this well.

When babies follow this progression, they develop the muscles they need to support their hips and spine in an upright position before the effects of gravity take effect. In addition, there is a neurological benefit to crawling. When babies skip the crawling stage, they miss out on this cross-patterning which helps them learn how to process complex information, including reading and writing.

Walkers: SNFM recommends against using walkers for several reasons
Wheeled walkers are a leading cause of injuries to infants. Babies can easily fall down stairs or get going too fast and hurt themselves
Until a baby can sit up on his own, prolonged periods upright are not healthy for the development of his spine, hips and thighs
There is a visual barrier between their upper body and lower body, which interferes with their process of using their body to learn about the world
Saucers: There are no advantages to using saucers for your young baby except that have no wheels, and they do keep your baby occupied while you take a moment for yourself. Consider using a saucer for short periods of time after your baby can sit up on her own.

Johnny jump ups: Recommended for 20 minutes max 3 times a week when baby is strong enough to furniture cruise. This exercise can help strengthen the muscles of the legs and torso but can be too big of an impact on young spines if time is not limited.

Other ways that you can support your child's musculoskeletal development include frequent "tummy time" starting in the newborn period, and the avoidance of hard soled shoes or sandals during this critical period of growth and change.