Posts Tagged ‘Vitamin D’

Boosting T Levels Without Medication

February 3, 2017

Testosterone is the male hormone produced in the testicles that is responsible for sex drive, energy, muscle and bone mass.  Testosterone decreases slowly in the late 20s and becomes symptomatic in men around middle age.  This blog will discuss natural ways of preserving and increasing your testosterone levels.

Get Moving: Drop 10, 15, or more pounds

Overweight men are likely to have less testosterone, which means less energy and increased susceptibility to depression.  If you shed pounds, you can cause your T levels to surge.

No Zinc In the Sink

Research has shown that supplementing your diet with zinc can improve testosterone levels. According to the National Institutes of Health, 45 per cent of us aren’t getting enough of the stuff.  Protein-rich foods like meat and fish are packed full of zinc, along with raw cheese, beans and natural yoghurt.

Sweet Nothings

In addition to causing you to pile on the pounds, sugar can also wreak havoc on testosterone production. Regular intake of the sweet stuff can cause insulin to spike, which is a factor leading to low levels of testosterone.

To counteract the effect, simply limit your sugar intake – the overall health benefits far outweigh a quick dopamine hit from a soft drink.

Take D and See

Vitamin D is a steroid hormone, which means it boosts your sperm count, , libido and  testosterone.  You can increase your vitamin D by being exposed to sunshine.  Since I don’t condone exposure to sun as it causes skin cancers, then vitamin D supplementation is in order, 1000 IU\day.  This is available in most nutrition and drug stores.

Stress Less

Kicking back is easier said than done, but a reduction in stress will work wonders for your testosterone production. Cortisol (the stuff your body makes when you get hot under the collar) actually blocks testosterone. Chronic stress has actually been shown to stop testosterone production, which translates to bad moods, fatigue and decreased libido.

Exercise and weight loss are beneficial in reducing stress levels so this is another reason to getting moving!

Fat and Fit

Eat ‘good’ fats of the monounsaturated variety. You can find a high dose of these fats in foods like olive oil, almonds, avocados and grass-fed meats.

Going From ZZZZZ to T

Men who got a full eight hours sleep had 60 per cent more testosterone than their sleep-deprived counterparts.  I recommend stop looking at screens, i.e., computer and TV screens at least an hour before bedtime as screen watching affects melatonin which if decreased can make it difficult to have a good nights sleep.

It’s Quicker Without Liquor

We all know that alcohol consumption is bad for us – but it’s bad for your Johnson. Not only does too much booze lower growth hormone levels and increase cortisol, it will reduce your testosterone levels for up to 24-hours.  I recommend 1-2 glasses of alcohol a day and definitely avoid binging.

Bottom Line:  Testosterone is a necessary ingredient for your sex drive, your energy level, and overall body metabolism.  The hormone also affects our moods and psychological well-being.  I have provided you some suggestions for boosting this very important hormone.

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Erectile Dysfunction and the Other “Bones” That Are Important

September 4, 2016

I would like men to think of erectile dysfunction as a harbinger of other chronic diseases like heart disease, diabetes, kidney failure, high blood pressure, elevated cholesterol levels and also bone disease or osteoporosis.

A recent study from Taiwan 4,460 men aged 40 years and older diagnosed with erectile dysfunction from 1996 to 2010 with 17,480 randomly selected age-matched patients without ED.  The research found that osteoporosis developed in nearly 6% with ED and 3.65% in men without ED.  Men who had ED had a 3 times more likelihood of developing osteoporosis when compared with men who did not have ED.

Osteoporosis is a metabolic bone disease in which the bones become brittle and porous escalating the rate of bone loss and increasing the chance of a fracture of the hips and spine.

The researchers think that the men with ED had a lower level of testosterone which is necessary for bone strength and development.  Another explanation offered by the authors is that chronic, low grade inflammation can damage the lining of the blood vessels and perhaps lead to a decrease in the blood supply to the penis which is necessary for an erection to occur.  The same inflammation can also cause the bones to fail in calcium rebuilding of bone and thus lead to osteoporosis.

Finally, there is the theory that there is alternation of the vitamin D with decreased levels in men with ED.  With less vitamin D there is a risk of alternations in the lining of the blood vessels especially those that supply the penis and lead to ED.  Decrease in vitamin D also alters bone metabolism and may result in osteoporosis.

Bottom Line: Men with ED should be check for the co-morbid conditions such as heart disease, diabetes, high blood pressure, hormone deficiency and also have tests to be certain that men do not have osteoporosis.

What steps can people take today to ensure healthy aging in their future?

September 18, 2015

I am frequently asked by patients about how to grow old gracefully and in good health. Unfortunately, the fountain of youth has not been discovered. However there are steps that everyone can take to make the senior years enjoyable ones providing we have our mental and physical health. This blog will provide some suggestions that I think can lead you to healthy lifestyle in your middle age and older years.

The risk of Alzheimer’s disease
One in eight adults above the age of 65 years old in the United States has Alzheimer’s disease and some cognitive decline is a normal part of aging. The greatest known risk factor for Alzheimer’s is advancing age. The likelihood of developing Alzheimer’s doubles about every five years after age 65 and after age 85, the risk reaches nearly 50 percent.

Those who have a parent, brother, sister or child with Alzheimer’s are more likely to develop the disease. The risk increases if more than one family member has the illness.

Genetics (heredity) also plays a role. There are two types of genes that can play a role in affecting whether a person develops a disease—risk genes and deterministic genes. Alzheimer’s genes have been found in both categories. Risk genes increase the likelihood of developing a disease, but do not guarantee it will happen. Deterministic genes directly cause a disease, guaranteeing that anyone who inherits them will develop the disorder.

So what can you do?
Live an active life. Regular exercise is one of the greatest keys to physical and mental wellbeing. Regular exercise may prevent or even provide relief from many common chronic conditions, including heart disease, diabetes, depression and arthritis

Maintain your brain. Studies have shown that a lifestyle that includes cognitive stimulation through active learning slows cognitive decline. That means getting off the couch and onto the sidewalks, parks, or jogging paths. A brisk walk 20-30 minutes a day is all that you need.

Get enough sleep. Older adults need just as much sleep as young adults – seven to nine hours per night. Lack of sleep can cause depression, irritability, increased fall risk and memory problems

Make an effort to reduce stress. Long-term stress can damage brain cells and lead to depression, memory loss, fatigue and decreased ability to fight off and recover from infection.

What are some foods people can eat now for healthy aging later?
Eat nutrient-dense foods like fruits, vegetables and whole-grains to keep your body and mind sharp.
Colorful fruits and vegetables contain antioxidant which help stop unstable molecules from damaging healthy cells. I suggest you consume colorful vegetables and fruits, such as leafy greens, tomatoes, blueberries and carrots as they contain the highest quantities of antioxidants. You want to enjoy five to nine servings a day.

You need calcium and vitamin D. The calcium and fortified vitamin D in dairy foods are crucial to strong bones and help prevent osteoporosis. I suggest 3 cups of low-fat milk, yogurt, or other dairy products a day.

Whole grains are rich in fiber and help lower cholesterol and provide for regular bowel movements. Examples are oats, quinoa, barley, wheat and brown rice, which also lowers your chance of developing type 2 diabetes and keeps blood vessels in peak condition. You should strive for three servings of whole grains a day.

Fish contains omega-3 fatty acids in fatty fish help protect your heart, lower your odds of having a stroke and may even help guard against Alzheimer’s disease. Help yourself to two servings a week of fatty fish such as salmon or tuna.

Finally, maintain a healthy sex life. Sex serves as a form of exercise and can help reduce stress, improve moods and increase overall health. Another advantage of regular sex is that it can actually lower your total cholesterol level, and increase the high-density lipoproteins (HDL) or the good cholesterol. And besides….it’s a lot of fun!

Bottom Line: You can’t change your genes or your parents but you can lead a healthy lifestyle by having a regular exercise regimen and having a healthy diet. Both of these will lead to good health and enjoyment of your senior years.

ED (Erectile Dysfunction) May Be Prevented With Vitamin D

January 28, 2015

Erectile dysfunction affects millions of American men and also has an impact on the man’s partner. Often times non-medical treatments are available. One consideration is the use of vitamin D.

A new research out of Italy is suggesting that low levels of vitamin D may increase a man’s risk of erectile dysfunction. Called the sunshine vitamin, vitamin D is the only vitamin that is formed in the body by the rays of the sun.

It has long been touted that an adequate supply of vitamin D is necessary for optimum health and to ward off diseases such as cancer, diabetes and heart disease. But now researchers are showing its importance in helping men to maintain their erection.
According to the study, the researchers tested 143 men with varying degrees of erectile dysfunction, and they found that nearly half of them were deficient in vitamin D, and only one in five had optimal levels of the nutrient.

Additionally, men with severe cases of erectile dysfunction had vitamin D levels that were about 24 per cent lower than those with mild forms of the condition.

Insufficient levels of vitamin D may encourage the production of free radicals called superoxide ions. These free radicals deplete a person’s nitric oxide, a molecule that helps blood vessels function properly. As a result, it makes it difficult for a man to get a firm erection.

Nitric oxide causes the blood vessels to relax, which increases blood flow and causes an erection under normal circumstances.
Without the necessary amounts of nitric acid, your blood vessels may not relax enough to allow for an erection.

How can men increase their vitamin D intake? There are two recommendations.

1) Get sun exposure at least 30 minutes per day. The best source of vitamin D is optimal sun exposure. You don’t have to be completely nude, but expose as much skin as possible for better absorption. Exposing the skin to sunlight’s UV-B for vitamin D3 production is best obtained between the hours of 10 a.m. and 2 p.m.

2) Men can also take vitamin D supplements. For those with low levels of vitamin D, the study recommends taking supplements to get back to the optimal level of 30 ng/mL or above.

As for men with normal erectile function, research is currently studying whether vitamin D supplementation may act as a preventive measure to delay erectile dysfunction.

Bottom Line: I always suggest that men lead a healthy life style including good nutrition, exercise, get adequate sleep and now I’d like to add get plenty of vitamin D.

Bones Break Just Like Hearts-Strengthen Yours With Calcium and Vitamin D

November 13, 2012
Fracture of Hip

Fracture Of Hip

Although bone-weakening osteoporosis is quite common among older people, it isn’t an inevitable part of aging. There’s a lot you can do to shield your bones from this disease.
The best insurance against osteoporosis is building the strength of the bones by increasing the calcium content of the bones. There is still much you can do to preserve the bone you have and perhaps even to replace lost bone. Daily weight-bearing exercise, like walking, is the best medicine. Getting enough calcium and vitamin D are two other critical strategies for keeping bones strong.

Calcium
Calcium is an important nutrient for building bone and slowing the pace of bone loss. How much calcium? The recommended daily intake for calcium is 1,000 milligrams (mg) a day for adults up through age 50 and 1,200 mg a day for people ages 51 and older, when bone loss accelerates. With age, the intestines absorb less calcium from the diet, and the kidneys seem to be less efficient at conserving calcium. As a result, your body can steal calcium from bone for a variety of important metabolic functions. If this happens bone suffers and bone loses its strength and is at risk of falls and fractures.

Vitamin D
In building bone, calcium has an indispensable assistant: vitamin D. This vitamin helps the body absorb calcium, and some researchers think that increasing vitamin D can help prevent osteoporosis. Milk sold in the United States is fortified with vitamin D. Vitamin D is also prevalent in fortified breakfast cereals, eggs, and vitamin supplements. Some brands of yogurt are fortified with it, as well as some juices.

If possible, a small amount of sun exposure can help your body manufacture its own vitamin D — about five to 30 minutes of sunlight between 10 a.m. and 3 p.m. twice a week to your face, arms, legs, or back without sunscreen will enable you to make enough of the vitamin. People with fair skin that burns easily should protect themselves from skin cancer by limiting sun exposure to 10 minutes or less.

Food and sun exposure should suffice, but if not, some experts advise getting 1,000 IU of vitamin D daily from a supplement.

Bottom Line: Take 1000mg of calcium and 1000units of vitamin D and you will take good care of your bones and prevent bone fractures.

Vitamin D May Reduce Your Risk Of Prostate Cancer

June 15, 2012

A new study suggests that vitamin D may protect against prostate cancer. Men around age 65 who had a positive biopsy for prostate cancer who took 4000 IU/day of Vitamin D for a full year had a 55% decrease in the number of follow up positive prostate biopsies. Men who did not take vitamin D, 2\3 had progression compared to only 1\3 who took vitamin D.

Bottom Line; This is a report of a small study and certainly the results are encouraging but preliminary and more testing needs to be done. But as my wise Jewish mother would say, “It may not help, but it voidn’t hoit!”

Nutrition for Your Prostate Gland

January 9, 2012

Prostate cancer is the most common cancer in American men causing nearly 250,000 new cases each year. It is the second most common cause of death in American men, killing nearly 40,000 men annually. However, with regular examination consisting of a digital rectal exam and a PSA blood test, prostate cancer can be detected early and treated. There are other healthy life-style changes that can be easily done that may even help prevent prostate cancer.
1. Start taking vitamin D, E and selenium supplements. Although further research is needed to confirm their effectiveness, studies have demonstrated that all three, vitamin D, E and selenium, show promise with regard to prostate cancer prevention when taken regularly.
2. Eat more soybeans (or soybean products) and other legumes. Elevated levels of testosterone may increase your risk for developing prostate cancer. The phytoestrogens-nonsteroidal plant compounds that act like estrogen in the body and thus can help to regulate imbalanced hormone levels-contained in these foods may help to prevent prostate cancer; genistein, an isoflavone also found in soy foods, helps to normalize hormone levels and thus may reduce prostate cancer.
3. Drink green tea. Antioxidant compounds in green tea may help prevent prostate cancer; some have even been found to kill prostate cancer cells in test tubes, while others have blocked enzymes that promote prostate cancer.
4. Get plenty of fiber. Fiber can eliminate excess testosterone in the body; thus, a high-fiber diet can aid in the regulation of your body’s hormone levels and may help reduce the risk for prostate cancer.
5. Reduce your intake of meat and saturated fats. Follow a low-fat diet: diets high in saturated fat ¬animal fat in particular-and red met have been found to increase the risk for prostate cancer. Eating a low-tat diet also helps to prevent obesity, a condition that may also increase prostate cancer risk.
6. Eat more broccoli, cauliflower, cabbage, brussel sprouts and greens. A recent study found that men who ate cruciferous vegetables more than once a week were 40% less likely to be diagnosed with prostate cancer than men who rarely ate them.
7. Eat cooked tomatoes. Lycopene, the carotenoid pigment that makes tomatoes bright red, possesses powerful antioxidant properties and has been linked in some studies to a decreased risk for prostate cancer.
8. Limit your dairy consumption. Diets high in dairy products and calcium may be associated with small increases in prostate cancer risk. Moderate your dairy consumption, and don’t overdo calcium¬ supplements or foods fortified with extra calcium.
9. Get regular aerobic exercise. Regular aerobic exercise has been associated with reduced risk levels for prostate cancer: exercise also helps prevent obesity and other health-related complications that obesity causes.
10. See your physician for prostate cancer screenings regularly. While regular screenings can’t reduce your risk for prostate cancer, changes in diet and exercise can. They help ensure early diagnosis so that prostate cancer can be treated as effectively as possible. My best advice is to get screened annually if you are over the age of 50, if you have a family member who has prostate cancer, or if you are an African-American man.

Bottom Line: Prostate cancer may have a relationship with diet. I cannot tell you for certain if you follow these instructions you will not develop prostate cancer. But as my wonderful Jewish mother would say, “It may not help, but it voidn’t hoit!”

Alternative Treatments of the Enlarged Prostate Gland

November 13, 2011

Most men will have symptoms of prostate gland enlargement after age 50 Those symptoms include frequency of urination, getting up at night to urinate, urgency of urination, and dribbling after urination. There are numerous medications that are effective in reducing the symptoms of the enlarged prostate gland. There are large numbers of men who find that their symptoms are not of significance that require treatment or they are using so many medications that the men don’t want to add any additional medications to their already lengthy list of drugs. There are supplements and vitamins that can be used that may have a role for men who do not want to take additional medications.

Beta-sitosterol

Beta-sitosterol is the main active ingredient in the herbs saw palmetto and pygeum. Both of these herbs do not have enough beta-sitosterol to be of real value in giving you prostate health. Now, beta-sitosterol, which can be obtained from sugar cane pulp, can be purchased in capsule doses of 300 – 600 mg, which gives you an effective dose to eliminate your enlarged prostate. Pygeum can only provide around 30 mg and you need upwards of 600 mg daily.

Flax Seed or Fish Oil

The nutrient to use for the best prostate health diet is flaxseed oil.
Flax seed oil contains more omega-3 than omega-6 and so it makes it a good source of omega-3. The more omega-6 use, from olive oil and other vegetables oils, the more prone you will be to prostate cancer. This is not the case with omega-3 oil and this has been verified through clinical studies.

Omega-3 protects the prostates cells and has anti-inflammatory properties. Using fish oil can also be a better choice than flax seed oil since your body digests it better.

Use 1 – 2 grams of flax seed or fish oil per day.

Soy Isoflavones

Soy Isoflavones have been shown in clinical studies to have good effects on your prostate and should be added to your prostate health diet. These isoflavones are flavones and contain no photoestrogen so the have no estrogen effects in the body.

The active ingredients in the isoflavones are genestein and daidzein.Buy a brand that has up to 40 mg of isoflavones Use this quantity daily.

Ionic Minerals

The prostate needs minerals. Adding these to your prostate health diet is critical. You cannot have good prostate health without plenty of minerals and your regular diet cannot supply what you need.

In addition to these ionic minerals, you need to make sure you get plenty of zinc and selenium. The prostate has more zinc than any other part of the body. So take 15 – 20 mg per day and not to exceed 40 mg.

Vitamin D

Vitamin D is another critical vitamin that you want to make sure you get plenty of. If you are out in the sun a lot, then you will not need to supplement with this vitamin. Otherwise, use up to 800 IU of this vitamin.

Vitamin E

This is the next most important vitamin you should supplement with. Use up to 400 mg per day of the natural mixed tocopherols. Clinical studies have shown that vitamin E can reduce and suppress prostate cancer cells.

Bottom Line: Use, beta sitosterol, isoflavones, minerals, vitamin D, and vitamin E in your prostate health diet and see improvements in your prostate symptoms and health.

Prostate Cancer – A Possible Diet For Prevention and Decreasing Risk of Recurrence

August 15, 2011

Many times I am asked if there is a way to prevent prostate cancer or if there is a diet for prostate cancer patients. Although there is no scientific basis for a cancer prevention diet, there does appear to be a relationship between certain diets and prostate cancer. Years ago it was observed that the Japanese men had less prostate cancer than American men. The Japanese who migrated to Hawaii and started consuming more meat and processed foods had more prostate cancer than their counterparts in Japan and the Japanese who moved to the United States soon developed prostate cancer at the same rate as American men. This suggested a relationship between diet and prostate cancer.

So what should men do who have prostate cancer or are at risk for prostate cancer? First, get involved in a daily exercise program. Even walking for 20-30 minutes a day is helpful. Next, decrease the number of calories you consume. Excess calories, especially an excess of carbohydrates, are bad for cancer growth.

There is a relationship between Vitamin D and prostate cancer. Therefore it is important to get sunshine daily. The sun converts dehydrocholesterol to the active hormone, vitamin D3 or cholecalciferol that is vital for metabolism and for fighting cancer.

It is also noteworthy that a diet that is good for the heart is also good for the prostate gland. Therefore, a diet, which is low in red meat and avoiding foods that are high in cholesterol, will be health for your heart and your prostate gland.

The two diets known to be associated with longevity and reduced risks for prostate cancer are the traditional Japanese diet and a Southern Mediterranean diet. The Japanese diet is high in green tea, soy, vegetables, and fish, as well as low in calories and fat. The Mediterranean diet is high is fresh fruits and vegetables, garlic, tomatoes, red wine, olive oil, and fish. Both are low in red meat.
Reduce animal fat in your diet. Studies show that excess fat, primarily red meat and high-fat dairy, stimulates prostate cancer to grow. Avoid trans fatty acids, which are known to promote cancer growth. These are high in margarines, and fried and baked foods.

Increase your fresh fish intake, which is high in the very beneficial alpha omega-3 fatty acids. Ideally eat cold-water fish such as salmon, sardines, mackerel, and trout, at least two to three times a week. The fish should be poached, baked, or grilled. It is recommended to avoid the usual food preparation so common in the fare of New Orleans cosine, which is blackened or charred. Avoid fried fish.
It is very important to significantly increase your fresh fruit, herb, and vegetable consumption daily. Powerful anticancer nutrients or anti-oxidants are being discovered regularly in colorful fruits and vegetables, fresh herbs, leafy green vegetables, nuts, berries, and seeds.

In addition to red meat, avoid high-calcium diets, which have been shown to stimulate prostate cancer growth. Avoid high-dose zinc supplements and avoid excess preserved, pickled, or salted foods. Avoid flax seed oil. Flaxseed can stimulate prostate cancer to grow.

It is suggested to take a multivitamin with B complex, 2-5 micorgrams daily, and folic acid, 250-1000 micrograms\day.
Increase your natural vitamin C consumption — this includes citrus, berries, spinach, cantaloupe, sweet peppers, and mango. Drink green tea several times each week. Eat red grapes; drink red grape juice, or red wine regularly. Eat leafy dark-green vegetables frequently. Cruciferous vegetables are cancer protective. These include cabbage, broccoli, and cauliflower. Tomatoes and especially tomato products are very high in lycopene, a powerful anticancer substance. This includes pizza sauce, tomato paste, and ketchup. For reasons not possibly understood, the lycopenes are highest in cooked tomatoes and not in the raw tomato.
Use olive oil, which is very healthy and rich in vitamin E and antioxidants. Avocado oil is also good. Avoid oils high in polyunsaturated fats such as corn, canola, or soybean. Take vitamin E, 50 to 100 IU of gamma and d-alpha, only with the approval of your doctor. Some recent studies have raised concerns over serious risks with vitamin E intake. Natural sources include nuts, seeds, olive oil, avocado oil, wheat germ, peas, and nonfat milk.

Selenium is a very powerful antioxidant and the backbone molecule of your body’s immune system. Most studies support a daily selenium supplement of 200 micrograms a day. The benefits appear to be only for those who have low selenium levels, which is difficult and expensive to measure. Since it only costs about 7 cents a day and is not toxic at these levels, it is reasonable for all men to take selenium. Natural sources include Brazil nuts, fresh fish, grains, mushrooms, wheat germ, bran, whole-wheat bread, oats, and brown rice.

Bottom Line: Although there is no scientific evidence that diet can protect or prevent prostate cancer, there is a diet with supplements that may be beneficial. As my wonderful Jewish mother would say, “It may not help, but it voidn’t hoit!”

Want to Improve Your ZZZZZZZZs? Take Vitamin D and Snooze

February 5, 2011

I love it when a medical mystery is revealed, or at least partially explained.

A case study in the Journal of Clinical Sleep Medicine and it helped confirm about the importance of vitamins to your sleep.

But a recent case study has shown that a patient with severe sleepiness and a vitamin D deficiency, vitamin D supplementation improved daytime sleepiness dramatically. The patient was a 28 year old female. She was suffering for about four months with excessive sleepiness. Her symptoms started slowly and continued to progress. She kept a standard bedtime between 10 and 11 pm, and she reported falling asleep within minutes. She would wake at 7:30 am and reported that she did not think that she was sleeping poorly. She would get her kids ready for school and then be back in bed by 8am until noon. She would then nap from 4 pm to 7 pm. She reported about 14 hours of sleep per day.

Her sleep study showed no signs of sleep apnea or other sleep disorder. During her clinic visit she showed no signs of narcolepsy, depression or anxiety. Her next day nap study was unremarkable. She reported muscle fatigue and pain, as well as headaches. Her lab work showed a thyroid in the low but normal range and she had low levels of vitamin D.

She was started on a vitamin D supplementation at 50,000 units once per week (IV) and within 2 weeks she started to see a decrease in her sleepiness and fatigue.

Vitamin D is actually considered a fat soluble hormone that can be received in foods (dietary sources and fish) or is self-manufactured by the skin after exposure to UVB light. A vitamin D deficiency has been noticed as a global issue and recently found in underserved populations, patients in northern latitudes, people with darker skin tones, the elderly, obese and pregnant or lactating women. Also very common in areas with a high degree of sunshine (this seems counter-intuitive, but think about all that sunblock!). Recent studies have linked vitamin D deficiency to metabolic syndrome, muscle pain, and even type 2 diabetes.

So why do we think it helped her sleepiness? It is really hard to say, but I have seen this in some of my patients. It could be linked to a decrease in sleep disturbing pain. Or vitamin D may be something that will help decrease a person’s drive for sleep. Only more research in this exciting new area can tell us.

Check with your doctor about vitamin supplementation. We all work hard, and eating right isn’t always easy – and even when we do, we may not get what we need from the food we eat. Our bodies actually make vitamin D, but we have to get enough sunlight to make that happen effectively.

Sweet Dreams,

Michael J. Breus, PhD

The Sleep Doctor™

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