There’s been so much information this fall about flu, particularly swine flu, that it’s hard to make sense of it all. But one piece of information that I think gets missed in all the discussion is the importance of vitamin D in preventing influenza infections and boosting immunity. Research is accumulating about the relationship between flu susceptibility and vitamin D levels, and it’s showing just how important it is to keep vitamin D levels in the 50-80 ng/mL range.

Since the flu season is upon us, and especially since swine flu vaccination programs are moving much more slowly than the virus itself, it seems reasonable to hedge your bets and take in sufficient vitamin D to reach the suggested protective vitamin D blood level of 50 to 80 ng/mL 25(OH)D. This represents a vitamin D blood concentration consistent with that obtained from abundant natural summertime sunlight exposure. The amount of vitamin D needed to reach this ideal blood level varies from individual to individual, depending on sunlight exposure, vitamin D reserves, skin color, body fat, age, and the like — and it’s important that you are aware that at this time of year, if you live in northern regions of the country, you can’t rely on sunlight to provide you with adequate vitamin D.

These days, it seems like the media is full of folks talking about aging bone loss in women. What they seem to often forget, however, is that just as we lose bone mass over time, so we also lose muscle mass — and most often, the two are linked.

Let’s look at the spine as an example. The average woman loses about 47% of her spinal bone mass during her lifetime, while most men lose 30% of their spinal bone density as they age. As for muscle loss, studies estimate that between the ages of 21 and 89, a woman loses 50% of her back muscle strength and a man loses 64%. This is the normal, average loss of bone and muscle in long-lived Americans. Excessive bone loss and the condition of weak bones is called “osteoporosis” and excessive muscle loss and weakened muscles is called “sarcopenia.” The longer you live, the more likely excessive bone and/or muscle loss will become a factor that limits your vitality.

Longer life means a greater chance of losing excessive amounts of your youthful bone and muscle mass, unless you take deliberate steps to head in another direction. An action plan for building the health, strength, and fitness of the entire body is the antidote to age-related losses. If you care for your bones in a natural, holistic fashion, as with The Personal Program for Better Bones, you are actively involved in an anti-aging program.

In our program, everything you do for bone is good for the entire body. Every nutrient you take, every step you make towards developing an Alkaline For Life® eating plan, every physical exercise you do is a move towards preserving bone, muscle, and vitality.

References:

Riggs, B.L., Melton, L.J. III. 1986. Involutional osteoporosis. N. Engl. J. Med., 314:1676–1686.

Riggs, B.L., Wahner, H.W., Melton, L.J. III, et al. 1986. Rates of bone loss in the appendicular and axial skeletons of women: Evidence of substantial vertebral bone loss before menopause. J. Clin. Invest., 77:1487-1491.

Scheffler, N.M., Sheitel, P.L., and Lipton, M.N. 1992. Use of cryo/cuff for the control of postoperative pain and edema. J. Foot Surg., 31:141-148.

Sinaki, M. 2003. Critical appraisal of physical rehabilitation measures after osteoporotic vertebral fracture. Osteo. Int., 14:773-779.

For years at the Center for Better Bones, we have been touting the bone-reserving benefits of a diet high in alkalizing fruits, vegetables, nuts, seeds, and spices. This important component of the balanced acid-alkaline diet is a great way to create abundant bone-protecting alkaline reserves. And there are fantastic side benefits, too, because this wholesome eating pattern also provides an array of vital antioxidants, including essential carotenoids from yellow, orange, and even some green, vegetables and fruits. Recent research confirms that these types of potent antioxidants reduce inflammation and, as a result, substantially reduce fracture risk.

A 2009 study published in the Journal of Bone and Mineral Research reports on the results of a 17-year follow-up study of nearly 1,000 men and women (average age: 75). Researchers correlated carotenoid intake with incidence of hip and non-vertebral fractures. Of the people they studied, those with the highest total carotenoid intake had a reduced risk of hip fracture compared to individuals with lower intakes of carotenoids. And even better, individuals with higher intakes of a specific carotenoid — lycopene — also had a reduced risk of both hip and all non-vertebral fractures. Note that lycopene content is particularly high in tomatoes and tomato products, and has been found to be generally protective against other disorders including prostate cancer.

So take it from these researchers: make sure to eat a balanced diet with plenty of carotenoid-rich fruits and veggies. They’re good for just about every aspect of your health.

Reference:

Sahni, S, Hannan, MT, Blumberg, J, et al. 2009. Protective effect of total carotenoid and lycopene intake on the risk of hip fracture: A 17-year follow-up from the Framingham Osteoporosis Study. Journal of Bone and Mineral Research, 24(6):1086-1094.