Articles
Sugar metabolism
Sugar metabolism plays such a huge role in how our body works. And it’s not just pre-diabetic folk who need to be wary of the sugars and carbs they consume. Carbohydrates include starch, sugars and fibre. What many of us don’t realise is that most digestible carbohydrates, starches and sugars, are broken down into glucose in the body. We usually only think about this during diabetic counselling or when blood sugar becomes a concern, but it’s useful for everyone to understand. Let’s look at the basic science of sugar so that it’s easier to go through how it is metabolised. When we say “sugar” we’re talking about a family of carbohydrates. They differ in size (how many sugar units are joined together) and that changes how they are digested, absorbed and used for energy. There are: Monosaccharides Disaccharides Polysaccharides One sugar unit Two monosaccharides linked together Many sugar units linked in chains Glucose– most carbs end up as glucose after digestion, also in honey and fruit in small amounts. Fructose– naturally in fruit and honey. Galactose – usually with glucose in lactose. Sucrose (table sugar)- glucose and fructoseFoods: table sugar, drinks, saucesLactose (milk sugar)- glucose and galactoseFoods: milk, yoghurt, soft cheeses Maltose – glucose and glucoseFoods: forms during starch breakdown, present in malted products and appears during baking/brewing Starch(plants)Amylose and amylopectinFoods: grains, potatoes, maize, rice, oats and legumesGlycogen(animals)Our storage from glucose in liver and muscles Fibre (non digestible polysaccharides)Soluble fibre: forms a gel, slows digestion, feeds gut microbesFoods: Oats, psyllium, pectin in apples/citrus Insoluble fibre: Adds bulk and keeps regularityFoods: Wheat bran, veg skins Resistant starch: Behaves like fibreFoods: green bananas, legumes, cooked and then cooled rice/potatoes Speed of digestion: smaller sugars (mono and di) tend to raise blood glucose faster while fibre and resistant starch slow things down Food matric: sugar added to foods (sucrose, glucose syrup) is different from sugars IN whole foods (milk, fruit). This is because sugar in a whole food has fibre and water bound up in the plant’s cell walls. This ‘packaging’ means the sugars are released more slowly, come with nutrients and antioxidants, and don’t spike blood glucose as sharply as free (added) sugars. Form: For example, an apple’s sugars trickle out slowly because the cell walls are intact whereas apple juice hits the bloodstream faster. Simon, our fantastic warehouse manager, likes eating a muffin (or sneakily a donut) occasionally for “lunch”. A muffin contains fats, protein and carbohydrates. Some types of sugar that will be in the store-bought muffin might be sucrose, glucose, fructose and maltose. What really happens to Simon’s muffin? (And how to keep sugars steady). We’re following Simon’s store-bought muffin from first bite to blood sugar, unpacking the different sugars inside (glucose, fructose, sucrose, maltose, plus lactose if there’s dairy), and how they’re handled in the body. Then we’ll finish with simple, practical tweaks so Simon gets the treat without the afternoon slump. Mouth: Chewing breaks the muffin into small pieces, increasing surface area. Salivary amylase starts snipping long starch chains into shorter fragments (maltodextrins and a little maltose). This step is brief (food isn’t in the mouth long), but good chewing helps digestion downstream.TIP FOR SIMON: Sipping water and actually chewing (rather than “wash and swallow”) gives enzymes time to work and slows the pace a touch. Stomach: The stomach’s acid doesn’t digest carbohydrate much, it mainly churns and mixes the food into chyme. What does matter here is gastric emptying speed. The muffin leaves the stomach faster if eaten alone but with protein, fat and fibre- this slow emptying and flatten the glucose rise.TIP FOR SIMON: Pair the muffin with Greek yoghurt, nuts or have it after a protein-rich lunch. Small intestine: Enzymes (pancreatic amylase) turns leftover starch into short sugars. Enzymes on the gut wall then snip pairs into singles eg. Maltose: glucose + glucose Sucrose: glucose + fructose Lactose: glucose + galactose Then “tiny gates” in the gut lining move sugars across.TIP FOR SIMON: Add fibre as this forms a gel in our gut and slows the “entry”. Even a little bit of acidity (lemon dressing or vinegar or apple cider vinegar) can slow stomach emptying and slow the rate of glucose absorption (think glucose spikes). Bloodstream: Glucose appears in the blood and levels climb.NOTE: Fructose mostly takes a liver-first route and is handled differently Pancreas: The pancreas senses rising glucose and releases insulin. Insulin acts like a key by “opening” muscles and cells to pull glucose in. If there is too much for the cells to use, the body tells the liver to store it, as glycogen. The liver: When glycogen “tanks” are full, the liver converts leftover glucose into fats called triglycerides, which travel to fat tissue for long-term storage in adipose tissue. A few hours later, as blood glucose falls, glucagon (also from the pancreas and is a hormone) rises and tells the liver to: Break glycogen (remember this is the storage of “sugar”) into glucose (glycogenolysis). Begin gluconeogenesis (making new glucose) from lactate, glycerol and certain amino acids which is important overnight and between meals. Here is what we told Simon that flattens the sugar curve and spikes the sugar curve: Flattens: Pairing protein/fat with the carbs, adding fibre, choosing whole and intact food structure, a 10 to 15-minute walk right after eating.Steepens: Having high sugar liquids/juices, ultra-fine flours, eating carbs alone on an empty stomach and large rapid portions. Moral of the story: Don’t be like Simon, eat wisely and choose from Sally-Ann Creed’s sugar alternatives.
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Celiac Disease
Surviving Celiac – one crumb at a time. Welcome to the world of celiac disease, where one bread crumb can turn your day around, faster than after your children visiting grannies sweet draw. What is celiac disease, how can we better manage it and what diet tips can we follow? Celiac disease, sometimes called celiac sprue or gluten-sensitive enteropathy, is an autoimmune disease, whereby the immune system attacks the small intestine causing damage and inflammation in reaction to ingesting gluten, a protein found in wheat, barley, and rye. Celiac disease and gluten intolerance are frequently mistaken for one another, despite being distinct conditions with very different underlying mechanisms. Gluten intolerance displays very similar symptoms, however it is not an immune response and does not cause as severe damage to the small intestine. When the body’s immune system overreacts to gluten in food, the reaction damages the tiny, hairlike projections (villi) that line the small intestine. Villi absorb vitamins, minerals, and other nutrients from the food you eat. If your villi are damaged, you can’t get enough nutrients, no matter how much you eat. The symptoms can range from: extreme abdominal pain weight loss diarrhoea painful bloating fatigue Left untreated, celiac disease can cause severe damage to the small intestine, leading to malnutrition, anaemia, growth issues in children, and bone disease. Treatment: Celiac disease is currently still incurable, however you can lead a vibrant, happy life by following the sole treatment of a lifelong gluten-free dietary intake. Gluten-free diet: Besides the most common culprits of foods containing gluten like bread, pasta, cereals, baked and prepared foods there are some unusual suspects such as sauces, spices, beer, gravies and bastings/crumbed products . It’s also important to note that with celiac disease, even the smallest cross-contamination is enough to cause symptoms and a flare-up, so ensuring you read the label is incredibly important. Be sure to look under labels under “Allergens” for a gluten free statement as this will indicate there is less than 20 ppm gluten in the product. You can safely enjoy a variety of foods that are naturally gluten-free, including fresh vegetables, unbattered proteins, plain tofu, and nuts. Here’s a quick guide: Fruits and Veg: All fresh vegetables Protein: All unbattered protein, legumes, beans, plain tofu, plain soy Dairy: Plain milk and yogurt products Fats: Nuts, seeds, avocado, butter, oils Carbohydrates: Polenta, rice, maize, corn, quinoa, millet, flax, rice flour, gluten-free muesli, popcorn Some foods require extra caution. Be aware of crumbed or battered vegetables, proteins, and certain dairy products. Here’s what to watch out for: Fruits and Veg: Crumbed vegetables or those made with contaminated sauces Protein: Battered proteins, crumbed proteins, some sausages, sushi with soy sauce Dairy: Milk and yogurt products with muesli or contaminated cereals Fats: Crumbed or battered fats and seeds Carbohydrates: Cereals, couscous, pasta, bulgur wheat, barley, orzo, rye, muffins, pastry, pizza, biscuits, pretzels, crackers Preventing cross-contamination is key to managing celiac disease. Some practical tips are: Separate Toasters and Pans: Use dedicated kitchen tools for gluten-free foods. Color-Coding: Designate specific cutting boards for gluten-free prep. Separate Oil: Never reuse oil from gluten-containing foods. Dining Out: Always ask how your food is prepared to ensure it’s safe. Vitamins and minerals can help. It’s important to monitor your nutrient intake carefully. Current guidelines recommend a gluten free diet with regular nutritional assessments and consultations with a healthcare provider as well as supplementation if deficiencies occur. Your doctor or dietitian might recommend that you take a combination of the following: Vitamin B-12 Vitamin D Vitamin K Zinc You can find all of these supplements in our online store – https://sallyanncreed.co.za/shop We’re here to support you on your gluten-free journey. If you have any questions about our product allergen lists or need suggestions, please reach out. We’re happy to help! References: ljada B, Zohni A, El-Matary W. The Gluten-Free Diet for Celiac Disease and Beyond. Nutrients. 2021; 13(11):3993. https://doi.org/10.3390/nu13113993 McDermid JM, Almond MA, Roberts KM, Germer EM, Geller MG, Taylor TA, Sinley RC, Handu D. Celiac Disease: An Academy of Nutrition and Dietetics Evidence-Based Nutrition Practice Guideline. J Acad Nutr Diet.2023;123(12):1793-1807.e4. doi:10.1016/j.jand.2023.07.018. Rondanelli M, Faliva MA, Gasparri C, et al. Micronutrients Dietary Supplementation Advices for Celiac Patients on Long-Term Gluten-Free Diet with Good Compliance: A Review. Medicina (Kaunas). 2019;55(7):337. Published 2019 Jul 3. doi:10.3390/medicina55070337
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Sarcopenia
Sarcopenia, a Greek term for “poverty of the flesh, ” describes the loss of muscle mass, function and strength from the ageing process. This can result in a decreased quality of life, increased falls and injury and inability to perform daily tasks. Did you know that after the age of 60, adults generally lose around 8% muscle mass per decade. So how can we prevent or slow this process from happening to help our family, parents and friends? Firstly, it is important to recognise symptoms of sarcopenia. Do I have difficulty lifting or carrying more than 4.5kg? Do I have difficulty walking across the room? Do I have a weak grip strength? Have I fallen more than once this year? If you have answered yes to any of the above questions then let’s have a look at how a functional nutrition approach can help. Total calorie intake is important for ageing. So often we see in older clients and patients that there is a tendency to under-eat due to taste changes, decreased appetite and eating difficulties. It is important for us to monitor that we are getting in enough energy from a balanced, nutritious diet that will support our body. If we under-eat, our body naturally uses fat for fuel, and then muscle for energy to live and move. On the other hand, we also often eat enough calories, but have an “empty calorie” intake, meaning that we eat non-nutritious foods but high in calories (think chips or pastries). Focusing on ensuring that we get enough protein in our ageing years is vital for muscle loss prevention. At least 0.8g/kg/day with the aim of at least 1g/kg per day to 1.2-1.6g/kg per day for older adults’ metabolism and if living with illness or disease. Simple ways to reach this easily, will be to ensure that we have protein at each meal (aiming for around 25-35g of protein per meal) and ensuring that we eat protein first before carbohydrates (so we don’t get full). Whey protein is also a supplement to consider if you are not getting enough protein in the day. Whey protein also contains leucine which is an amino acid that is involved in muscle maintenance. Another reason why we love collagen is that, as we age- our body produces less and less natural collagen, and collagen is important for the creation of muscle protein such as creatine which stimulates muscle growth and repair. Vitamin D is an important supplementation for sarcopenia prevention. This is a fat soluble vitamin involved in calcium absorption, bone formation and helps maintain muscle strength and function. Another nutrient to watch for is the anti-inflammatory omega 3. If you are not getting two portions of fatty fish a week or regularly consume chia seeds or flaxseed oil- an omega 3 supplement is needed. Omega 3 may help with muscle growth and intramuscular strength. Lastly, along with nutrition, exercise is the most effective intervention for improving quality of life in sarcopenic patients. Rogan Heyns, a local Capetonian biokineticist, mentions that he uses following as outlined by the American College of Sports Medicine (ACSM): Progressive Resistance Training: This involves using weights, resistance bands, or body weight to progressively increase the load on muscles. It helps stimulate muscle growth and strength. Exercise Frequency: At least 2-3 days per week of resistance training is recommended, targeting all major muscle groups. Intensity: The intensity should be moderate to high (around 60-80% of the individual’s one-rep max). Initially, beginners may start with lighter loads and progressively increase. Functional Exercises: Focus on movements that mimic daily activities, such as squats, lunges, and stair climbing, to improve overall mobility and balance. Combining Aerobic Exercise: While resistance training is key, incorporating aerobic exercises (e.g., walking, cycling) helps maintain cardiovascular health and overall fitness, which supports muscle preservation. Consistent training helps to maintain or rebuild muscle mass, strength, and function, which is crucial in preventing frailty and improving the quality of life in older adults. *For the science gurus out there, have you heard about Beta-hydroxy-Beta-methylbutyrate (HMB)? This is a derivative of Leucine (an amino acid involved in protein synthesis). Research showed that taking 3-4 grams of HMB each day for 7 days to 6 months was much better at preventing muscle loss compared to a placebo. Similarly, other studies with older adults found that HMB helps maintain muscle mass during times of bed rest. Definitely, a supplement that we can watch research for. References: https://ajcn.nutrition.org/article/S0002-9165(22)03162-8/fulltext https://www.ifnacademy.com/blogs/sarcopenia-an-old-age-concern/
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Our Guide on HOW to Drink Alcohol
Many people have asked us to write about HOW to Drink Alcohol, so here goes. We don’t drink much alcohol at all—we value our liver too much to overindulge, but we also don’t judge others who can handle it a lot better than we can, so we’re not being ‘holier than thou’ here—we just don’t feel good when even a little tipsy. That being said, please bear in mind two things here: We do NOT want to spoil your fun, but it would be remiss of us not to point out the health concerns about alcohol, and There is no easy way to sugar-coat this – alcohol is a toxin/poison. Now that we have established that, let’s look at how to minimise damage during ‘party time’. FATS ARE PART OF IT It’s really important to bear in mind that if you’re exposed to a lot of omega-6 polyunsaturated fats (as in margarine, canola oil, flaxseed oil, grape-seed oil, sunflower oil, chips at restaurants – junk fats in processed food), you will have increased liver damage in response to alcohol. Stable fats like butter, coconut oil and animal fat protect against liver damage, and these are way more preferable to the damaged ones. Let’s be honest, liver damage is inevitable with junk fats anyway, but the damage will be exacerbated by alcohol. Moral of the story: don’t eat junk fat, and of course—always limit alcohol. So you have been invited to a big dinner party, wedding celebration, and you don’t want to be a party-pooper, but want to fully ‘take part’ – well here are some ideas to help you do the least damage to your precious liver along the way. BEFORE THE PARTY Take extra antioxidants such as a glutathione precursor, or straight glutathione sachets, and add in at least 1000mg of vitamin C. Glutathione is the most important antioxidant when it comes to metabolising alcohol. NAC as a precursor will work best with vitamin C as you enable the body to make glutathione from this concoction. When people are dangerously intoxicated, intravenous glutathione is used in hospitals to prevent death. Magnesium is another good nutrient to take—200-400mg of magnesium is advised as alcohol depletes magnesium; that’s why you often get leg cramps in the wee hours after a party. Have either some liver, a few eggs or a few egg yolks. These provide you with precious choline which your liver will use up very quickly if drinking alcohol. It’s excellent preparation for the party. Alcohol metabolism relies heavily on choline stores and to be extra sure, you could also take a choline supplement. Choline is also one of the ways to treat a fatty liver (usually brought on by alcohol). Choline is so powerful it’s said to protect a foetus in the womb against the effects of alcohol. However please don’t EVER drink alcohol if you are pregnant or think you might be. Just before you leave for your dinner party, take a tablespoon of coconut oil. If you have none of this, then extra virgin olive oil or extra virgin avocado oil will do. This protects against alcohol-induced oxidative stress while the healthy fats protect against alcohol-induced liver injury. The oil also coats the stomach lining and reduces alcohol absorption there. Alcohol is one of the few things absorbed by the stomach so slowing its absorption allows the liver to neutralise its effects without being overwhelmed. Apart from the eggs/egg yolks try to eat a light meal so that you have food in your stomach before ingesting any alcohol—this is so And please add salt to your food too – this way you will prevent the conversion of alcohol into the highly toxic acetaldehyde which forms and completely overwhelms your body’s antioxidant defence. Just don’t EVER drink on an empty stomach, E.V.E.R. Here’s one you’ll like! Have a few squares of very dark chocolate. The polyphenols in chocolate may help a little to prevent liver injury. If you can squeeze in some turmeric, ginger, berries or beets before leaving, this will help to fortify you well against the ethanol too. Another overlooked substance which is enormously protective is collagen. You can get this in powder form (We prefer our grass-fed Pure Hydrolysed Collagen from our online store at sallyanncreed.co.za) as the high glycine content reduces lipid peroxidation and antioxidant depletion. If you can’t afford our collagen which is unadulterated, use gelatine instead – it will have a similar protective action. Lastly, have a cup of green tea – packed with beneficial and protective polyphenols. AT THE PARTY Always choose the best quality alcohol (ie. Organic wine or other alcoholic beverages) – don’t drink rubbish. It’s like eating junk food, only worse. Dilute it with sparkling water – it improves hydration and even improves the taste of red wine. It’s interesting to note that the Romans declared undiluted wine was only for Barbarians! For every glass of alcohol, drink a glass of mineral water or sparkling water with a pinch of salt. Preferably only have one glass, but if you do have more, have a glass of water in between each glass. Women usually have smaller bodies than men so an equivalent amount of alcohol in a man is diluted by his larger body fluid volume whereas the smaller women with a smaller body fluid volume will feel the effects of the alcohol more as it is less diluted so women generally can become more intoxicated than men drink for drink. Drinking water with, or between drinks, will help both men and women for its diluting effect. Try to ALWAYS have alcohol WITH food. AFTER THE PARTY Mix ½ teaspoon of Himalayan pink salt, the juice of one lemon, ½ – 1 teaspoon honey and a good large glass of water together – it can be mineral water or coconut water. Drink this around ½ to 1 hour before bed. Alcohol has a diuretic effect meaning it makes you produce more urine than necessary so alcohol dehydrates you. Take a magnesium supplement of at least 200mg, more if you are used to taking more. Eat a spoon of macadamia nut butter Alcohol is an anaesthetic and will make you tired. However it will also wake you up in the middle of the night or very early in the morning. Usually you will awaken with ‘droogies’ or extreme thirst from its dehydrating diuretic effect. Take a 3mg melatonin tablet with a large glass of water as alcohol reduces melatonin secretion – it will help you sleep through, is totally natural and also reduces alcohol-induced oxidative stress. THE MORNING AFTER THE NIGHT BEFORE If you are not feeling wonderful – which you should if you have not overdone it and if you’ve followed the suggestions above, then try these added recommendations: Make up another batch of lemon, Himalayan salt, water ec. that you would have had last night. Have eggs for brekkie. Have a brisk walk and then a hot shower followed by a cold shower blast. It’s not necessary to drink when you go to a party—sparkling water is fine and looks like vodka. People will think you are drinking anyway. However, there are some celebrations which you may wish to partake in. An outing with friends, a wedding, Christmas, New Years’ day etc. Try to keep the celebrating to a minimum and if possible no more than one glass. Many people (especially Paleo enthusiasts) don’t touch alcohol so you’ll be in good company if your friends are Paleo people. But if you wish to indulge do so mindfully and don’t over-do it. Cheers!
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The Case for fibre
There are 2 schools of thought about fibre, but let’s be clear – the human body is designed to use fibre. The more healthy fibre you get in your diet, the better your digestive system functions. BUT it must be HEALTHY fibre – not wheat or grain fibre, it should be mostly vegetable fibre. It also maintains a steady WEIGHT, maintains healthy CHOLESTEROL levels and keeps you REGULAR. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. Poor diets have little fibre, are inflammatory and are full of processed food and sugar. If you don’t get enough fibre, you won’t have enough “food” to feed the healthy bacteria in the gut – it’s their favourite food. And this is KEY to good health. Healthy gut bacteria is everything. Our digestive enzymes can’t break down the vegetable fibre, so it intact as it moves through the digestive tract. And as it travels, the healthy microbes in our gut feed off the fibre’s vitamins, nutrients, and short-chain fatty acids (SCFAs). Too little fibre will starve these microbes, some die off, others end up eating the mucus lining of the digestive wall, and it becomes permeable, known as Leaky Gut Syndrome. This makes you more prone to infection as well. This weakens the immune system, a large part of which depend on these microbes, the body becomes inflamed and we are more susceptible to illness and obesity. How Much? Pretty well as much as you can because we just don’t get enough. Fibre-rich foods are a good start. Researchers have found in humans that the balance of bacteria in the gut can quickly change for the worse as soon you stop getting enough fibre. In general, women should get at least 30 grams of daily, while men should get at least 38. Some doctors say diabetics need at least 50g a day for good blood sugar control. A low-carb diet is an excellent way to eat, but this also means cutting out grains which are a source of fibre, though a very ‘bad’ source of fibre in that they inflame the intestines, cause weight gain and generally are a bad idea. They also lacerate the sides of the colon and grains themselves lead to Leaky Gut Syndrome. And don’t think “whole grains” are any good – they have extremely negative effects that cancel out their so-called benefits, such as the presence of phytic acid, which interferes with the absorption of calcium, copper, iron, magnesium, and zinc. Researchers found our hunter-gatherer ancestors got about 100g or more of fibre daily from roots, berries, leaves, and other plants. A staggering amount. Whatever you do, don’t suddenly introduce massive amounts of fibre – start slowly, and ALWAYS include more water. Anytime you introduce more protein or fibre into the diet, you add more water. Best Sources of Fibre: these are generally vegetables and fruit, nuts, seeds, and in many cases a healthy fibre supplement (but there are good and bad ones here too, so be aware). Good Food Fibre: Avocado Leafy greens Cruciferous vegetables Almonds and other nuts Chia seeds Prebiotic fibre (such as is found in MaxiPrebiotic Berries Adding fibre to your diet is probably the safest way to ensure you get enough. Here are some good ways to do that: Skinny fibre MaxiPrebiotic Herbal Fibre Blend Chia seeds 4-seed mix (All available from our online store at https://sallyanncreed.co.za/shop) Food Serving Fibre (g) VEGETABLES Artichoke, cooked 1 medium 10.3g Asparagus, cooked 6 spears 1.8g Brocolli, cooked ½ cup 2g Brussel sprouts, cooked ½ cup 3g Carrots, raw ½ cup 2.3g Edamame beans, cooked ½ cup 4.3g Peas, green, cooked ½ cup 5.6g Potato/sweet with skin cooked 1 medium 3.3-4.3g Spinach, cooked ½ cup 3.7g FRUIT Avocado ½ cup 6.7g Cherries 20 3.4g Guava 1 fruit 3g Mango ½ fruit 1.7g Orange 1 medium 2.3g Pear 1 medium 5.3g Raspberries/blackberries ½ cup 4-5g WHOLE FOODS, NUTS, SEEDS, SUPPLEMENTS Oats, cooked ¾ cup 2.8-3.5g Beans, cooked ¾ cup 8.6g-13.6g Chickpeas, cooked ¾ cup 5.5g Lentils, cooked ¾ cup 6.2g Chia seeds 1 tbsp 3.7-5g Flaxseeds, ground 1 tbsp 1.9 Nuts ¼ cup 3-4g Seeds ¼ cup 3-3.7g MaxiPrebiotic Tsp serving 5.3g Psyllium Husk 1 tsp 3.2g-4g Ref: Canadian Nutrient File 2015.
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Can Vitamin D save your Life?
Yes, we believe vitamin D can save your life. Vitamin D is a true superstar which affects so much more than bones and teeth. The brain, immune system, hormones, cancer prevention and gene expression all rely to some extent on Vitamin D. In fact Vitamin D has been called “one of the simplest solutions to wide-ranging health problems”. Because almost every cell and tissue in the body has a receptor for Vitamin D. So it’s important to get enough, wouldn’t you say vitamin D can save your life? Vitamin D is made in the skin using cholesterol and sunlight, but how many of us get hours of daily sun on bare skin at noon? Studies show most people on this planet are deficient in the minimum RDA for Vitamin D, especially children (they use it quickly to build bones and teeth), and the elderly. You need to have a blood test annually if you are not sure. The preferred range is 50-70ng/ml, and it becomes harder for our bodies to produce it after 35 anyway. If you have heart disease or a history of cancer you want that up to 70-100 ng/ml. It is possible to overdose on D, but if you remain in these ranges and test annually, you will be fine. Overdosing takes a long time at high doses. Taking 1000iu a day will slowly get you to your right level, and you won’t overdose. Please note: Prescription Vitamin D is D2, not D3. D2 does not directly supply D3, and is given in much higher doses (50,000 iu weekly). When blood levels test normal, your doctor will take you OFF D2. But you’ll slip back to deficiency if not taking D3 on a regular basis. Foods which contain D3 Fatty fish such as wild (not farmed) salmon and sardines have roughly 400iu of D in a 90g serving. Liver and pastured egg yolk have a tiny bit – 40iu in 1 egg or 90g of liver. That’s a lot of liver, eggs and canned fish to get a dose of 1000 to 7,000 iu daily. A good supplement is so much easier. Cod liver oil has about 450iu per teaspoon. Mushrooms labelled as containing Vitamin D have been exposed to light and contain Vitamin D2 NOT D3. So it’s difficult to get from food. Absorption of all fat-soluble vitamins is decreased in those with intestinal inflammation such as Celiac, Crohn’s and Irritable Bowel Syndrome and other gut issues. NOTE: ALWAYS TAKE VITAMIN K2 WITH D. Never, never, take Vitamin D3 without K2. We have supplements in our online store with D3 and K2 at https://sallyanncreed.co.za/shop Ways Vitamin D can save your life: DNA repair and gene regulation. This is massive! Vitamin D impacts all the bad genes (turns them off) and all the good genes (turns them on), changing your entire future. One study showed a mere 2,000iu of vitamin D3 per day for a few months upregulated 291 different genes controlling 80 different metabolic processes. Imagine what you are missing out on if you don’t have enough D3? Prevents osteoporosis, hip fractures, arthritis and many types of pain. Studies show a sharp increase in all-cause mortality after a broken hip. Anything that stops us from exercising is harmful. Vitamin D is so important with Vitamin K2 for maintaining bone strength. Vitamin D plays a big role in the aches and pains of chronic fatigue and Fibromyalgia too. The immune system. Vitamin D3 supports the “killer cells” of the immune system, helping white blood cells kill infections. We get sick less often and get well faster. Vitamin D3 is also a potent immune modulator for the prevention and resolution of autoimmune diseases like Multiple Sclerosis and inflammatory bowel disease. Cancer. Vitamin D plays a role in most cancers. In one study, 70% of women with breast cancer were found to be vitamin D deficient. It has even been shown to prevent breast cancer cell growth and decrease the expression of cancer causing genes. It is essential after cancer treatment to track your Vitamin D twice annually and keep it at the top of the range or just slightly beyond – 75-100 ng/ml according to some experts. Maintains a healthy brain. Vitamin D affects production of serotonin which affects sleep, depression, PMS, weight, mood, digestion and more. It helps prevent Parkinson’s by enhancing the transmission of electricity to your neurons and by detoxifying your cells. Dementia, Alzheimer’s, memory and information processing are all affected by low D. Vitamin D activates and deactivates enzymes in the brain and the cerebrospinal fluid involved in neurotransmitter synthesis and nerve growth. Heart disease. People with insufficient vitamin D have an 80% greater risk of narrowing of the arteries according to a long-term study at Johns Hopkins. Vitamin D is important for reducing hypertension, atherosclerotic heart disease, heart attack, and stroke. One study showed Vitamin D deficiency increased the risk of heart attack by 50%. VERY important – Vitamin K2 plays a huge role here also. Don’t take D without K2, as the K2 prevents D from hardening the arteries or forming calcium deposits incorrectly anywhere in the body. Vitamin D plays many roles, but Vitamin K2 makes sure the calcium absorbed does NOT go to the arteries, but to the bones. It’s as important as D3. Diabetes & Weight Loss. Vitamin D stimulates insulin production and is important for Diabetes management and for weight loss. There’s almost no mental or physical function that D does not affect. You’ll find the excellently formulated vitamins – Vitamin D3 Premium and Vitamin K2 Premium at https://sallyanncreed.co.za/shop
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The Problem with Soy
Are you using soy milk thinking it’s healthier than dairy, or perhaps taking isoflavones for menopausal symptoms – or even eating tofu as a “healthy” alternative to animal protein? Many people today perceive soy products to be healthy, but nothing couldn’t be further from the truth. The risks to your health associated with soy are significant and worth looking at closely if you are considering soy as a dietary addition. While this article could go on for the length of an entire book, I’ll cover just a few areas to give you a good idea of the dangers you face when consuming soy products. Hormone Health Soy certainly is not a healthy alternative to HRT by any stretch of the imagination either, in fact it may worsen your symptoms. At the end of a 2-year study (published in Aug 2011 Archives of Internal Medicine) showed no improvement in symptoms or bone loss. Even a very small amount of isoflavones have the ability to disrupt hormonal balance (around 1 cup of soymilk). In fact dietary estrogens in the form of soy foods were found to have the potential to disrupt the endocrine system with the effects in women similar to taking the breast cancer drug Tamoxifen (Proceedings of the Society for Experimental Biology and Medicine 1995 Jan;208(1):51-9). Thyroid Health A study done in 1999 found that just 2 tablespoons daily of roasted and pickled soybeans for 3 months (given to healthy adults receiving adequate iodine in their diet) was enough to cause thyroid suppression with the characteristic symptoms of malaise, constipation, sleepiness and even goiters (Nippon Naibunpi Gakkai Zasshi 1991, 767:622-629). It blocks the T4 to T3 conversion. Alternative to Animal Protein People eat soy to get ‘vegetable protein’ – but what they don’t realize is that the phytates in soy actually impede absorption of protein, deprive them of B12 and impede absorption of four key minerals: Calcium Magnesium Iron Zinc The phytates are deactivated when soy is fermented but how many people really eat it in the form of the traditional fermented form? Most ‘fermented’ soya is not made in the traditional method anyway. In the East very little soy is actually eaten and it’s all fermented in the ancient way. There is a dark side to soy too. In an excellent article entitled “The Ploy of Soy” by Sally Fallon and Mary G Enig, Ph.D., of the Weston A. Price Foundation – Fallon and Enig put the nutritional realities of soy consumption into perspective. Here are a few of the key points they make: Soybeans contain “antinutrients” that inhibit enzymes needed for protein digestion and amino acid uptake Soybeans contain hemaglutinin. A substance that promotes the clotting of red blood cells. Enzyme inhibitors are reduced in bean curd and tofu but not completely eliminated. When vegetarians substitute dairy products and meat with bean curd and tofu. they may risk serious mineral deficiencies. Kidney Stones Soy intake may also increase kidney stone risk. A 2001 study published in the Journal of Agricultural and Food Chemistry showed how soybeans, tofu, and commercially processed soy products contain extremely high levels of oxalate. This is a compound that binds with calcium in the kidneys. It also increases the risk of kidney stone development. Genetic Modification 91-98% of the world’s soy is genetically modified. The genetic modification is done to impart resistance to the toxic herbicide Roundup. While this is meant to increase farming efficiency and provide you with less expensive soy. The downside is that your soy is loaded with this toxic pesticide. This toxic pesticide has been fingered in many cancers especially kidney cancer. There is also concern that it may cause Parkinson’s Disease. Inflammation & Allergies It’s also inflammatory. Inflammation from a soy allergy can develop anywhere in the body where there’s soft tissue. The most common places, besides in the gastrointestinal tract, are in the nose, lungs and skin. You could experience nasal congestion, sneezing, a runny nose, postnasal drip and sinus pressure pain from nasal inflammation, according to the Cleveland Clinic. The lungs can swell, leading to asthma symptoms such as shortness of breath, chest tightness and wheezing. Hives, eczema and general itching are common skin inflammations from a soy allergy. Fattening Soy! Animals are fattened on corn and soy all over the world – it’s in the feed for every kind of animal, and is almost always genetically modified. If this fattens them, why would we think we’d not put on weight from soy? Soy is one of the most lucrative crops around. Sadly at the expense of other crops this awful bean is being grown instead of nourishing vegetables. As well as instead of putting animals back on the land. Over 350,000 farms in the United States produce soybeans. This accounts for over 50% of the world’s soybean production and $6.66 billion in soybean and product exports in 2000 (heaven knows what it is now…). Soy has a metabolic estrogenic effect in the body. If you’re male you may want to think twice before consuming processed or unfermented soy products, as these types of soy can be feminizing. Excess estrogen in men is a known cause for gynecomastia (fatty breasts in men), prostate enlargement and cancer. Women shouldn’t have excess estrogens circulating throughout the body either. Estrogen dominance is a known cause for PMS, breast cancer and other female disorders. If you can’t figure out why your stubborn fat and metabolic disorders increase the problem may well be the processed soy you are eating, perhaps without realising it. Whether it is soy milk, soy ice cream, veggie burgers, tofu or other processed soy based products, all overwhelmingly contribute to an excess of estrogen in the body. Bottom line soy is fattening for man and beast. Do You eat Soy? And in case you think you eat little or no soy – check the label. Surprise!! Soy is in everything today. From so-called health foods to cereals, breads, medications, meat products, protein bars and almost 100% of processed foods. You name it and you will probably find soy present. The only sure way to eliminate soy is to eliminate processed food completely and eat real food. It’s in everything from dog food to take-aways to baby food to vegetable oils. How to Recover from Being ‘Over-Soyed’ The gut will need healing if you have been exposed to a lot of soy. Eliminate all grains and all sources of soy. Introduce a lot of bone broths, sauerkraut, kimchi and other cultured foods, coconut oil and probiotic supplements.
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The Importance of Drinking Water
Many people know that humans are made up of 25% solids and 75% water. But did you know that 85% of brain tissue is water, which means we need loads of water to remain healthy. Not drinking enough water may trigger symptoms seemingly unrelated to dehydration, such as: excess body fat poor muscle tone digestive complications joint and muscle pain water-retention decreased digestive function increased bodily toxin build-up After clean air, water is our most important component for survival. An adult can last about 2 months without food, but only a few days without water. There are many reasons to drink water. Digestive and metabolic processes rely heavily on water for chemical reactions in the body, carrying nutrients and oxygen to the cells through the blood. It also helps cool the body through perspiration. Water lubricates joints and gets rid of waste products via the kidneys. We even need water to breathe – our lungs must be moist in order to extract oxygen and excrete carbon dioxide, and a lot of water is lost daily just through exhaling. Dehydration can impair almost every aspect of your health. Water-retention is a symptom frequently eliminated by drinking more water (It seems counterintuitive, but it’s true). The body also cannot metabolise fat adequately if you don’t get enough water, and weight loss is hindered. Whoever thought water could make such a difference to your health? If drinking 8 glasses a day is a concern regarding frequent trips to the bathroom, don’t worry – your bladder adjusts and in a few weeks this will normalise. Dehydration may manifest as dry mouth – but this is often the last outward sign of extreme dehydration. Other signs include: Heartburn, stomach ache Recurring or chronic pain Lower-back pain Headaches Irritation and/or depression Water-retention Drinking tea, coffee, alcohol, or fizzy drinks isn’t enough. While these beverages contain water, they’re dehydrating fluids, meaning they cause further water loss from your body’s reserves. So make sure you drink to your good health all year round with delicious, pure (distilled if you can) water.
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