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Are you getting enough Vitamin D?

At Body Logic we frequently talk about overall health with our patients, including lab work.  More and more frequently we are finding patients are deficient in Vitamin D.  In an effort to help improve Vitamin D levels it is important to educate ourselves.  This article will help answer the following questions:  Why is it important to have adequate levels of Vitamin D?  How do we make Vitamin D?  And, if deficient, how do we raise Vitamin D levels?

Why do we need Vitamin D?  Vitamin D is actually made by the human body through exposure to the sun.  We must have Vitamin D in the body to help absorb calcium into the bones to promote proper growth.  If there are not adequate levels of Vitamin D in children the result is soft bones, a disease also known as “Rickets.”  If adults do not have enough Vitamin over time, they develop fragile, misshapen bones, a disease known as “Osteomalacia.”  Although there are less scientific studies performed to evaluate other needs for Vitamin D, the Vitamin D Council suggests that Vitamin D might be helpful in treating or preventing autism, autoimmune disease, cancer, chronic pain, depression, diabetes, heart disease, high blood pressure, the flu, neuromuscular diseases, and osteoporosis.

How do we make Vitamin D?

The body is capable of producing the amount of vitamin D it needs through exposure to the sun’s ultraviolet B rays (UVB).  The body creates Vitamin D3, the usable form of Vitamin D, through direct, bare skin exposure to the sun.  There are many factors, however, the affect the body’s ability to make Vitamin D.   Skin type, for example, plays a big role in how long it takes someone to make Vitamin D.  Melanin is a substance that affects the color of the skin.  The more melanin you have, the darker your skin color.  Here’s a chart from the Vitamin D Council describing different skin types:

Skin Type Skin color Skin characteristics
I

Type I

Very fair; red or blond hair; blue eyes; freckles Always burns, never tans
II

Type II

Fair; sandy or red hair; blue, hazel or green eyes Usually burns, tans with difficulty
III

Type III

Fair; with any eye or hair color; very common Sometimes mild burn, gradually tans
IV

Type IV

Dark brown hair, green, hazel or brown eyes. Rarely burns, tans with ease
V

Type V

Dark brown and black hair; brown and dark brown eyes. Very rarely burns, tans very easily
VI

Type VI

Black hair, dark brown eyes. May never burn, tans very easily

Melanin is also protective against skin damage from too much UVB exposure by preventing the rays from penetrating the skin.  Preventing the UVB rays from entering the skin, however, also prevents the body’s ability to produce Vitamin D.  The more pale the skin is, the easier Vitamin D can be produced.  For example, if you have skin type I, it may only take 15 minutes of sun exposure to produce adequate amounts of Vitamin D.  If you have skin type IV-VI, it may take up to 2 hours to produce adequate levels.

Another factor that affects Vitamin D production is your location.  The closer to the equator you are, the better chance you have to produce Vitamin D because the sun’s rays have a more direct path.  Additionally, the time of year impacts the angle of the rays.  For example, in Florida, your body can produce Vitamin D throughout most of the year.  Whereas in northern Canada, your body can only produce Vitamin D in May through September.

Type of skin, location, and time of year all affect our ability to make Vitamin D.  Combined with the understandable fear of skin cancer and, therefore, use of sunscreen, it can be very difficult to produce adequate levels of Vitamin D for ourselves.

How do we increase our levels of Vitamin D without the sun?

Simply put, we must take Vitamin D supplements.  There are no food sources of Vitamin D as it is something the body produces on its own.  Unfortunately, not all supplements are created equal.  Clinically, we have found Standard Process’ Cataplex D to be the best product on the market.  We have successfully raised Vitamin D lab values for many patients over the years without any concerns or unwanted side effects.  If you or a loved one are in need of getting more Vitamin D, talk to one of our doctors today!

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June Class: Shoulder Strengthening & Rehabilitation

Do you work at a computer all day? Have shoulder or upper back pain?
Brian from Anytime Fitness will be discussing the three-dimensional movements of the shoulder girdle and surrounding stabilizers that support it. He will identify range of motion patterns and explaining how the shoulders play a role in proper posture. This class will be hands on, demonstrating the appropriate stretches and strengthening movements with bands, free weights, and body weight exercises! Our classes are FREE and open to the public! Click here to sign up today, class size is limited! If you have any questions, please call us at (757) 427-0355.

Be on the lookout for future classes through Eventbrite, Facebook, or our website!

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Welcoming Summertime!

Father’s Day massage gift certificate sale! Purchase a gift certificate for Dad before June 17 and receive $10 off any 60 minute massage or $15 off any 90 minute massage. To purchase online enter code Fd10$off for the 60 minute or Fd15$off for the 90 minute. Let Dad relax, he deserves it!

We would like to welcome Cassidy to our office! She will be one of our receptionist so you will notice a new face when you walk in the door. A little note from Cassidy: “Although I grew up Navy, I’ve had the pleasure of living in Virginia Beach for nearly 17 years now. I went to Tallwood High School, then TCC, & transferred to Liberty University where I received my Bachelor’s in Human Services. I LOVE food (good food of course), my fur babies, & my sweet husband who recently started his Navy career. A few hobbies of mine include antique/thrift shopping, cooking, & most recently gardening! I enjoy the simple pleasures of life & spending quality time with family & friends. When you laugh & love abundantly, you live a beautiful life!”

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Essential Oils Recipes for Summer

The more we learn about essential oils, the more we realize their versatility.  As we enter the hot and, hopefully, sunny days of summer time in Virginia Beach, check out these awesome recipes from doTERRA that can make your summer even more enjoyable.

Sun exposure is good, but too much of it can cause irritation. Next time you deal with discomfort from too much sun, try this:

After-sun soothing spray with essential oils.

Ingredients
1 cup aloe vera juice
¼ cup doTERRA Fractionated Coconut Oil
1 teaspoon vitamin E
8 drops Lavender oil
8 drops Melaleuca oil
8 drops Peppermint oil
Note: You can find aloe vera juice at your local health food store.
Instructions
  1. Combine all ingredients in glass spray bottle.
  2. Shake to combine.
Tip: Shake before each use to incorporate all ingredients. Spray onto skin as needed and enjoy its soothing benefits.

After Sun with Frankincense and Sandalwood

Combine 1 cup Aloe Vera Gel, ¼ cup doTERRA Fractionated Coconut Oil, 12–15 drops Frankincense, 8–10 drops Sandalwood to glass spray bottle; shake well before use. Spray on skin after sun exposure for a soothing affect.


Honey Ginger Lemonade

A twist on classic lemonade, Honey Ginger lemonade is the perfect refreshing drink to help lift your mood. The juiced ginger helps add a little spicy kick, while both lemon juice and Lemon oil keep the recipe light and cool. The addition of Lemon oil is important as it provides cleansing benefits for your organs.* Raw honey has been used since ancient times for a variety of health purposes. In this recipe, the raw honey is a necessary addition—not only as a sweetener, but also as an antibacterial element.

Ingredients
1–2 tablespoons ginger, juiced
3 lemons, juiced
3–5 drops Lemon oil
1 cup water
⅓ cup raw honey
1 cup ice

Instructions

  1. Juice lemons and ginger. To juice ginger, add ginger pieces to a juicer or a blender. Blend or juice. Separate pulp from the juice with a cheesecloth.
  2. Combine all ingredients into a two-quart pitcher. Mix well.
  3. Chill in the fridge until ready to serve. Makes two quarts.

Tip: You can substitute the juiced ginger for one to two drops Ginger essential oil, if desired.

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Why is Massage Important for Men?

More than 70% of Americans that receive regular massage are women. Why? Of course, men experience the same benefits of massage. Many men report feeling uncomfortable with another person touching their bodies. Others also site that they are unaware of Massage Room Etiquette and don’t know what to expect during a session (see our May newsletter!!). Whatever the reason, the large majority of men are missing out on the many therapeutic elements of massage. Massage can help men (and women) relieve many of the problems they face in their day to day lives.

Five reasons men need massage, too:
o Better sleep – About 20% of all men suffer from insomnia, an inability to fall asleep or stay asleep. Insomnia is associated with a lack of the hormone called serotonin, the “feel good hormone,” which is released in the body after a massage. The sense of relaxation and well-being you feel after a massage helps men fall asleep and spend more time in deep sleep.

o Reduce your risk of high blood pressure – High blood pressure is associated with a number of other health risks, including hypertension, heart failure, and kidney failure. Men are 60% more likely to experience this than women. Massage has been shown to reduce high blood pressure by reducing stress (one of the risk factors) and improving circulation.

o Natural mood booster – Men are less likely to talk openly about their mental health. While massage is not a substitute for more substantial mood therapies, the serotonin boost provided by massage can lift the blues and improve mental outlook.

o Cardiovascular wellness – Massage is good for heart health. Over 8% of all men have coronary heart disease, according to the CDC. Massage relaxes the body, boosts circulation and lowers levels of cortisol, the stress hormone. All these things help reduce stress on the heart and improve cardiovascular health.

o Workout recovery – Massage is a necessity for people with active lifestyles. Massage not only eases the onset of muscle soreness, but can speed healing by boosting the body’s circulatory and immune system. A sports massage is specifically designed to improve athletic performance.

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Solving Shoulder Soreness

The shoulder is a common source of pain, and a region frequently treated at Body Logic by both massage and chiropractic. This is partially due to the complex nature of the shoulder’s anatomy, and partially due to the demands we put on it on a daily basis.

The shoulder is involved in every activity we do with our arms; and that’s a lot, especially in the summer! Swimming, surfing, gardening, yard work, playing catch with the kids, swinging the golf clubs, and even running involves repetitive motions of the arms. These repetitive stresses  can cause irritation to the muscles, tendons, and ligaments. Postural stresses also contribute to pain at the shoulders. Sitting at a computer, for example, places the shoulders in a forward rolled position, leading to tight pecs and upper traps which become painful when we do this day after day for work. Even when you aren’t doing anything strenuous, you may still be negatively affecting your joints.

The complexity of the shoulder anatomy is another reason why they can become so painful. What we think of as being just one joint is really the result of four separate joints working in harmony. The first one is called the glenohumeral joint, which is the name for the ball and socket type joint we commonly think of when talking about the shoulder. Second, we have the scapulothoracic joint where the shoulder blade glides over the torso. The third is the acromioclavicular joint, where the collar bone meets the shoulder blade, and lastly the sternoclavicular joint where the collar bone meets the chest. To simply raise your hand, all four of these joints must move in a specific, coordinated manner. The slightest alteration to these movements, such as from tight muscles or adhesions in the connective tissues, will cause undue strain and result in pain.

Of course, we can’t talk about the shoulder without discussing the rotator cuff. We hear about it all the time in injury reports from our favorite athletes, but often don’t really know what it is. The rotator cuff is not a singular thing,but a group of four individual muscles that work together to perform most of the movements of our arms. The “meat” of these muscles is attached to the shoulder blade sitting on the back side of our torso, but some of the tendons attach to the front of that “ball and socket” joint and frequently cause pain there despite the problem originating from elsewhere.

The complexity of the shoulder anatomy can make it difficult to figure out for yourself what is wrong and how to fix it. But the doctors and therapists at Body Logic are experts at differential diagnosis and can help you determine what you need to do to Move Better, Feel Better, and Live Better!
And an ounce of prevention is worth a pound of cure- come learn more about the shoulder and how to keep it strong and stable at our upcoming FREE class on Friday, June 22 at 6pm Click here to register today!