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Video Blog Posts

Tea Time: Vitamin D (and sunscreen!)

4/25/2019

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  • Role in the body
    • helps absorb calcium
    • promote bone growth
    • helps regulate the immune system and neuromuscular system
    • plays a role in the life cycle of human cells
  • Signs/symptoms of deficiency
    • Rickets
    • Osteomalacia (misshapen bones)
    • Associated with breast, colon, prostate cancer, heart disease, depression, weight gain
  • Vulnerable populations
    • those living in northern lattitudes
      • only those south of LA and Columbia, SC can get vit D all year round from the sun
    • those with dark skin
    • those who wear sunscreen (or don't go outside)
    • those who don't eat fatty fish
    • those with absorption issues (IBD, liver disease, celiac, bariatric surgery patients)
    • breastfed babies
    • older adults
  • Lab values to measure deficiency
    • 25(OH)D better measure than 1, 25(OH)2D
    • Deficiency likely at <30nmol/L (12ng/mL)
    • Some could be at risk at 30-50nmol/L (12-20ng/mL)
    • Most will be sufficient at >50nmol/L (20ng/mL)
  • RDA
    • infants - 400IU
    • children and adults - 600IU
    • >70yo - 800IU
  • Sources
    • The sun (our bodies make vit D with sun exposure
      • lots of variables affect synthesis
      • it can be stored
    • Food
      • Milk - 100IU/cup
      • Yogurt - 80IU/6oz
      • Salmon - 450IU/3oz
      • Tuna - 155IU/3oz
      • Sardines - 23IU/sardine
      • Egg - 40IU/egg
      • Cod Liver Oil - 1360IU/Tbsp
    • Supplements
      • D2 or D3
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Tea Time: Vitamin B12

4/16/2019

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  • Role in body
    • red blood cell formation
    • cell metabolism
    • nerve function
    • production of DNA
  • Vulnerable populations
    • Vegans
    • Older adults
    • Those with undiagnosed or poorly managed celiac
    • Other conditions that affect absorption of nutrients
    • Bariatric surgery
    • Renal disease
    • Those taking certain medications
      • metformin
      • PPIs
      • Colchicine for gout
      • aminosalicylic acid
  • RDA for adults: 2.4mcg (Excess is not absorbed)
  • Signs of deficiency
    • weakness, tiredness, lightheadedness
    • palpitations, shortness of breath
    • pale skin
    • constipation, diarrhea, loss of appetite
    • numbness or tingling, muscle weakness
    • vision loss
  • Sources
    • Animal products
      • Meats (red meat, poultry, fish)
      • Eggs
      • Dairy
  • Vitamin C can interact
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Tea Time: Iron Deficiency Anemia

4/9/2019

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  • Symptoms
    • Fatigue
    • Shortness of breath
    • Brittle nails
    • Pale skin
    • Swelling of the tongue
    • Cold intolerance
    • Trouble concentrating
    • Dizziness
    • Pica
  • Tests used to dx
    • CBC
      • RBC, Hgb, Hct, MCV
    • Iron (might not be low)
    • Ferritin (stored iron)
    • Reticulocyte count (very young RBCs)
  • Contributing factors
    • GI bleeding
    • Von Willebrand syndrome
    • Hemophilia
    • Frequent blood donation
    • Inflammation
  • Vulnerable populations
    • Infants age 7-12 months (stores from birth are depleted)
    • Toddlers, especially if they drink a lot of milk
    • Teens, who have increased needs
    • Older adults, who have decreased intake
    • Children with high lead levels
    • Vegetarians/vegans
    • Endurance athletes
    • Women with heavy periods
    • Pregnant/breastfeeding women
    • Picky eaters
  • RDA
    • 7-12 mo: 11mg
    • 1-3yo: 7mg
    • 4-8yo: 10mg
    • 9-13yo: 8mg
    • 14-18yo: 11mg (boys), 15mg (girls)
    • 19-50yo: 8mg(men), 18mg (women)
    • Pregnant: 27mg
    • BF teen: 10mg, BF adult: 9mg
    • 51+: 8mg
  • Types/sources of iron
    • Heme iron
      • Meats (beef, chicken, turkey)
      • Salmon
      • Eggs
    • Non-Heme Iron
      • Beans, peas, lentils (1.5-8.8mg per cup)
      • Dried fruit (1.5mg per 1/2c)
      • Dark leafy greens (3.2mg per 1/2c boiled)
      • Tofu (3.4mg per 1/2c)
      • Nuts
      • Blackstrap molasses (3.5mg per tbsp!
      • Fortified cereals and breads (1-18mg; 10mg per 1cup fortified oatmeal)
  • Supplements
    • Only if diagnosed and recommended by MD
    • May be necessary to replenish stores
    • It can take 3-6 months to replenish
    • Side effects
      • Metallic taste
      • Vomiting
      • Diarrhea
      • Constipation
      • Upset stomach
    • Take with food
    • Lower dose
    • Time-release
    • Take with vitamin C
    • Avoid taking with calcium
    • Avoid black tea
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  • Home
  • About
    • Team Members
    • Employment Opportunities
  • Services
    • Pediatrics
    • Intuitive Eating
    • Diabetes Program
  • Resources/Tools
    • Video blog
    • Cleaner Living
  • Work with Us
    • Testimonials
  • Contact