Dr. Anders Nerman, N.D. Naturopathic Doctor in Israel
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A Vitamin a day will keep the Doctor Away this Winter

10/31/2013

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Generally I do not feel people need to use Vitamins unless they have a known vitamin deficiency. However, in the winter there are some real concerns about becoming Vitamin D deficient. Vitamin D is made in your body with the help of sunlight. And with sunlight being very minimal in the winter, we are at risk of becoming deficient and if we become deficient we may likely be at risk of getting sick more often.

Vitamin D has been found to be a central part in enabling the immune system to be primed to help to fight infection. So with low Vitamin D, one would be more likely to get sick. Since so many people are deficient, it may be worth getting tested by your doctor and if your are low, to take supplemental vitamin D.

Another reason to supplement Vitamin D, is that it is quite difficult it from food. Vitamin D is only in a few foods and often in very small amounts. Foods that provide vitamin D include Fatty fish (tuna, mackerel, and salmon), beef liver, cheese and egg yolks It is also found in foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.

Other vitamins that boost immune function and that have antiviral activity are Vitamins A, C and Zinc. Taking a supplement that has these vitamins might be necessary in someone who is prone to getting sick. If you think your immune system is weak try to find a natural supplement with these in it.  However it should be noted that Vitamin A in high doses should not be taken during pregnancy.

For those of you opposed to taking vitamins I have the following list of Food sources of these immune boosting vitamins!


Foods highest in vitamin C include:
Papaya, Kale, Strawberries, Oranges, Hot Peppers, Red/Yellow Peppers, Dark Green Vegetables, (ie Brussel Sprouts), Pomegranate and Kiwi.

Vitamin A is found in:
Sweet Potatoes, Liver, Paprika, Cayenne, Cantaloupe, Butternut Squash, Dark Leafy Greens and Dried Apricots.

Zinc can be found in:
Pumpkin seeds, Cashews, Spinach, Beans, Mushrooms, Chicken and Beef.

Try eating more of these foods to improve immune function. Wishing you a happy healthy winter!


Dr. Anders Nerman, ND.

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.


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How to Beat the Winter Blues

10/27/2013

 
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Seasonal affective disorder (SAD) and is a type of depression that occurs when you develop symptoms of depression during the darker winter months each year. Winter blues or sub-syndromal SAD (S-SAD) is a less severe form of the condition. Approximately between 3-6% of the population of the UK and Canada are thought to experience SAD. Many more, perhaps as many as 12-13% of people, have winter blues. It is thought that SAD is due to low exposure to sunlight. The theory is that activity in the brain caused by sunlight affects the level of certain brain chemicals (serotonin and melatonin) that have a direct affect on mood.  With less sunlight during the winter months, changes in the balance of these chemicals may cause depression.

A fantastic solution for people prone to SAD or (S-SAD) is to use UV light boxes (Light Therapy). This treatment consists of sitting in front of a special bright light for a session each day. If you think you might have SAD talk to you doctor and he/she will be able to recommend the correct light box and treatment for you.

Another way to deal with the winter blues is to exercise. A review of studies stretching back to 1981 concluded that regular exercise can improve mood in people with mild to moderate depression. It also may play a supporting role in treating severe depression. Exercise will naturally boost your serotonin levels as well as relieve symptoms of depression. A study published in 2005 found that walking fast for about 35 minutes a day five times a week or 60 minutes a day three times a week had a significant influence on mild to moderate depression symptoms. Exercise will also help boost your immune system, so getting active during the winter is a very good idea.

Finally, winter blues sufferers often reach for the typical comfort foods which are high in refined sugars and refined white flour to feel better. These foods lead to a quick high followed by a nasty blood sugar crash, making you even more vulnerable to depression. Try whole grains and foods with more fiber. They will keep you from going through the blood sugar crash that leads to the low mood.



Happy Hippy Popcorn: Nutritional Yeast is High in Vitamin B12

10/22/2013

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Nutritional Yeast has a pleasant nutty flavor and is packed with proteins and B vitamins.  It comes in flakes or powder and is popular with vegans and healthy people who use it to make cheese substitutes, gravies, and many other dishes.  What most people do not know is that it is the best topping for popcorn – because not only does it taste awesome but is a good remedy for low mood.

I like to call Nutritional Yeast – “Happy Flakes” or “Happy Hippy Dust” because the high B-vitamin status namely B12 and folic acid have a chemical effect on helping build neurotransmitters needed for better mood and energy.  Also these B-Vitamins are helpful for stress reduction and sleep.

Nutritional Yeast also contains amino acids and 15 minerals including iron, magnesium, phorphorus, zinc, and chromium, and selenium. Minerals such as chromium assist in regulating blood sugar which is important for diabetics. Plus, nutritional yeast also contains a high amount of fiber, which eliminates constipation and helps lower cholesterol.

So get some Nutritional Yeast and sprinkle that magic hippy dust all over your popcorn or anything else you might want to eat for a happy hippy boost! Once you start you won't be able to stop. Trust me...I am eating it as I am writing this blog...in my Naturopathic office in Jerusalem. Yum.


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    Author

    Dr. Anders Nerman, N.D. is a Canadian-trained Naturopathic Physician living and practicing in Jerusalem, Israel.

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