Just 5 #sunburns [when young] increase your #cancer risk, by 80% for
melanoma http://www.nhs.uk/news/2014/06June/Pages/Just-five-sunburns-increases-your-cancer-risk.aspx As determined from surveys of nurses
Nice site w/ rankings of vitamins
Here’s the vit. D rankings:
01 Carlson Labs Vitamin D3 A
02 Nutrigold Vitamin D3 Gold 1000 IU A
03 Nutrigold Vitamin D3 Gold 2000 IU A
04 Nature Made Vitamin D3 A
05 Nature’s Way Vitamin D3 A
06 Nordic Naturals Vitamin D3 A
07 NOW Foods Vitamin D3 A
08 Solgar Vitamin D3 A
09 GNC Vitamin D3 A
10 Thorne Research Vitamin D A
Here’s the mulitvitamin rankings:
01 Garden of Life Vitamin Code For Men A
02 Garden of Life Vitamin Code Perfect Weight A
03 Nature’s Way Alive Max Potency Multivitamin A
04 Rainbow Light Men’s One A
05 Garden of Life Vitamin Code For Women A
06 NOW Foods Adam Men’s Multivitamin A
07 NOW Foods Eve Women’s Multivitamin A
08 GNC Mega Men A
09 Carlson Labs Super 2 Daily A
10 Rainbow Light Women’s One A
11 GNC Mega Men Energy & Metabolism A
12 Optimum Nutrition Opti-Men A
13 TwinLab Daily One Caps A
14 Garden of Life Vitamin Code Raw One For Men A-
15 Controlled Labs Orange TRIad A-
https://labdoor.com/rankings/multivitamins
Very critical of centrum!
Aiming for 85%*[220-age]
Take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist.
Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate.
…
This table shows estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your age.
…
AgeTarget HR Zone 50-85% Average Maximum Heart Rate, 100%
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
…
If your heart rate is too high, you’re straining. So slow down. If it’s too low, and the intensity feels “light” or “moderate/brisk,” you may want to push yourself to exercise a little harder.
During the first few weeks of working out, aim for the lower ranger of your target zone (50 percent) and gradually build up to the higher range (85 percent). After six months or more, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate.
should be betw 60 & 100 but could be lower if you exercise
http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/All-About-Heart-Rate-Pulse_UCM_438850_Article.jsp#.Vu2bLRIrKwQ
Vitamin D: How much is enough? By @RajMukhop #IOM recommends 600 IU (21-29 ng/ml in blood) but some want >4k, IOM max
http://www.asbmb.org/asbmbtoday/201406/Features/VitaminD
By Rajendrani Mukhopadhyay
QT:{{”
Other experts disagree. They say that there is solid evidence to connect vitamin D only to bone health, on which the IOM based its recommendation in 2011. “There’s this view that vitamin D is a miracle hormone that does literally everything,” says J. Wesley Pike at the University of Wisconsin-Madison. “The fact of the matter is that’s just simply not true.”
“}}
cure all v just bone health?
QT:{{”
There are two types of vitamin D: vitamin D2 and vitamin D3. Vitamin D2 is generally found in fortified foods, such as milk and some other dairy products, cereals and orange juice. The few natural sources of vitamin D include shitake mushrooms and fatty fish, such as salmon, sardines and mackerel. Vitamin D3 is the product of sunshine. Ultraviolet light from the sun converts 7-dehydrocholesterol in the skin into previtamin D3. The previtamin D3 gets turned into vitamin D3.
But both forms of vitamin D need to be activated to work. Vitamin D2 and D3 get hydroxylated by a P450 enzyme in the liver to be turned into 25-hydroxyvitamin D. This prohormone binds to a protein in the blood called the serum vitamin D-binding protein. Clasped to its binding partner, the prohormone then travels through the blood circulation system for about two weeks. When the bound prohormone gets to the kidneys, an enzyme called CYP27B1 hydroxylase in the proximal tubular epithelial cells turns it into the active hormone
1α,25-dihydroxyvitamin D.
…
This active form of vitamin D has a fleeting existence in plasma. “}}
QT:{{”
The IOM report in 2011 stated that a level between 21 ng/mL and 29 ng/mL of 25-hydroxyvitamin D was considered to be sufficient for maximum bone health. This is the range being disputed between vitamin-D experts. Some believe we need a blood level of more than 30 ng/mL of 25-hydroxyvitamin D; others think the IOM committee behind the report got it right.
…
Ross says the only clinical outcome that the committee could see where vitamin D had a direct effect was bone health. The literature on that was more extensive and conclusive, so the committee used it to base its recommendation of a daily vitamin D intake of 600 IU.
…
Critics of the IOM report had other bones to pick. One was the question of sun exposure. Sun-driven production of vitamin D is the most effective source of the nutrient. In the summer, a white person can make 10,000 IU after spending 30 minutes in the early-afternoon sun without sunscreen…..She says the 600 IU recommended for vitamin D was made to maintain an adequate serum level of the vitamin even in the absence of sun “but knowing full well that, for many people, sun adds to that. Chances are their actual total exposure, considering both diet and sun, is actually higher.”
Meanwhile, experts point out that black people have different requirements for vitamin D and calcium; melanin absorbs UV light and interferes with its transmission into the skin, reducing the production of vitamin D. Also, black Americans tend to consume less dairy, which is usually fortified with vitamin D. As John Adams at the University of California, Los Angeles, explains, the first values for serum levels of vitamin D were established by studying white people. He says that, if we look at the U.S. population today, about 60 percent of the white population has a serum level of 25-hydroxyvitamin D of less than 30 ng/mL. “If you look at African-Americans who have a (25-hydroxyvitamin D) level less than 30 ng/mL,” says Adams, “it’s 95 percent of the population.”
…
The IOM report set the upper limit for taking vitamin D at 4,000 IU for adults and between 2,500 and 3,000 IU for children, based on their ages. Critics say the upper limit could have been higher. They point to a review that showedthat doses of vitamin D up to 10,000 IU were not toxic.
…
In the meantime, everyone is waiting to see the results from a large-scale randomized trial now happening under the purview of the National Institutes of Health. The agency is supporting a long-term study of daily intake of vitamin D3 pills of 2,000 IU. Spearheaded by JoAnn Manson and Julie Buring at Harvard University-affiliated Brigham and Women’s Hospital, the trial is called the vitamin D and omega-3 trial, from which various letters have been plucked to give the trial the name VITAL.
“}}
Related to this:
http://www.medscape.com/viewarticle/589256_8
QT:{{”
If the vitamin D blood test was 30 ng/ml (75 nmol/L) and a 40 ng/ml (100 nmol/L) level was desired, 1,000 IU (25 mcg) of vitamin D per day over several months should be taken to achieve a normal blood level or 40 ng/ml (100 nmol/L). Upon reaching the goal, most individuals need to supplement with 800 to 1,000 IU per day to maintain this level. “}}
reapplication is key
What’s Worse…: #Sunscreen or Sun?
http://www.slate.com/articles/double_x/the_kids/2013/06/choosing_sunscreen_for_your_kids_organic_or_mineral_spf_30_or_50_spray_or.html oxybenzone & hormones, retinyl palmitate & radicals, ergo Ti/ZnO best UVA/B screen
QT:{{”
You may be familiar with the idea that hypertension should be treated when your blood pressure is higher than 140/90 mm Hg. Now, based on studies, the experts suggest starting drug therapy only when the reading is 150/90 or higher.
“}}
Things to Know About the New Blood Pressure Guidelines: Great, very accessible @hmkyale article
http://well.blogs.nytimes.com/2013/12/18/3-things-to-know-about-the-new-blood-pressure-guidelines via @jsross119
QT:{”
TREATMENT FOR ACUTE ATTACKS OF TENSION-TYPE HEADACHES
….Simple over-the-counter pain relievers such as
acetaminophen or non-steroidal anti-inflammatory drugs (NSAIDs) can treat mild symptoms. Aspirin or ibuprofen (generic, Advil, other brands) are usually the first choices, followed by naproxen (generic, Aleve). Some patients may also find helpful medications that combine a pain reliever with caffeine.
Some people find massage therapy helpful for treating acute episodes of tension-type headache.
TREATMENT AND PREVENTION OF FREQUENT AND CHRONIC TENSION-TYPE HEADACHES
Daily preventive treatment is recommended for patients who experience at least two headache attacks a month….
“}
http://www.nytimes.com/health/guides/disease/tension-headache/