Any time you go to a physician’s office and have a lab test done, x-rays taken or any other diagnostic test performed, get a copy for your records and, if you go to another healthcare provider for the same issue, bring a copy of your test results. Never settle for “they said it was a little low but I don’t need to take anything.” On many occasions I’ve asked people to bring in their lab tests only to find that a “little low” isn’t acceptable. And, the most common tests that doctors aren’t aggressive enough with – vitamin D and iron.
While the “normal range” of vitamin D is 30 – 74 ng/mL, experts recommend doses of 50-70 ng/mL for optimal health. And, even if you are just a little below normal, supplemental doses of vitamin d may take a long time to get your blood levels up above the lower cutoff. Keep in mind that people respond very differently to both supplements and prescription doses of a vitamin or mineral. Some of us need less while others need a lot more to maintain adequate levels of the nutrient in our body.
Testing for iron isn’t so clear cut, mainly because you should, optimally, get a full iron panel to see where you stand. Just getting your hemoglobin and hematocrit tested may mean very little. And, even if your ferritin (your storage form of iron) levels are within normal limits they may still be indicative of iron deficiency anemia. For more information, see Figure 1 on this page titled Diagnosing Iron Deficiency Anemia.
Be your own health advocate by doing your homework so you are informed and know what questions to ask. After all, you know your body and how you feel better than anyone.
Showing posts with label vitamin D. Show all posts
Showing posts with label vitamin D. Show all posts
Monday, December 27, 2010
Wednesday, December 8, 2010
Vitamins and Minerals Added to Food, Does it Really Matter?
Once in a blue moon I like ice cream. But, I’m certainly not walking up and down my local grocery store searching for the ice cream with added calcium and vitamin D. I’m ISO (in search of) whatever mint chocolate chip looks closest to the stuff I’d get from Candy Kitchen on the boardwalk. I choose ice cream based on taste, not on it’s nutrient content. But, there are times when you should pick up a fortified food and others, like when you get a chocolate hankering, where it makes little sense to. (Unless of course you know about Vita Muffins which taste so good you won’t know they are healthy).
Food fortification has been in place over 90 years and was one brilliant public health intervention that has helped curb or eradicate several diseases due to nutrient deficiencies including goiter, rickets, beriberi and pellagra. Early on, iodine was added to salt, milk was fortified with vitamin D and flour was enriched. The purpose behind fortification is simple – people are going to eat. And, why not put a vitamin or mineral most people aren’t consuming enough of in popular food items to ensure they get it? Pure brilliance.
Now, close to 2011, fortification has reached a whole new level. Yet we are still lacking in key nutrients across the globe. From iron to vitamin D, there are plenty of us who don’t get enough the nutrients we need for good health. So when should you choose a fortified food? When you don’t eat a widely varied diet of at least 2,000 calories daily (the more food you eat, the greater the chance that you’ll consume the nutrients you need every day). In addition, if you don’t take a multivitamin mineral supplement but you avoid certain foods or food groups rich in vitamins or minerals, it may be time to make some simple switches so you are adding foods rich in the nutrients you are missing. Take a look at these fact sheets on vitamins and minerals and see what you may be missing.
Food fortification has been in place over 90 years and was one brilliant public health intervention that has helped curb or eradicate several diseases due to nutrient deficiencies including goiter, rickets, beriberi and pellagra. Early on, iodine was added to salt, milk was fortified with vitamin D and flour was enriched. The purpose behind fortification is simple – people are going to eat. And, why not put a vitamin or mineral most people aren’t consuming enough of in popular food items to ensure they get it? Pure brilliance.
Now, close to 2011, fortification has reached a whole new level. Yet we are still lacking in key nutrients across the globe. From iron to vitamin D, there are plenty of us who don’t get enough the nutrients we need for good health. So when should you choose a fortified food? When you don’t eat a widely varied diet of at least 2,000 calories daily (the more food you eat, the greater the chance that you’ll consume the nutrients you need every day). In addition, if you don’t take a multivitamin mineral supplement but you avoid certain foods or food groups rich in vitamins or minerals, it may be time to make some simple switches so you are adding foods rich in the nutrients you are missing. Take a look at these fact sheets on vitamins and minerals and see what you may be missing.
Monday, October 25, 2010
Vegan – a Path to Better Health?
Every vegetarian and vegan I know strongly defends their choice to abstain from eating meat and meat byproducts. And, with good reason, they obviously chose this lifestyle because they believe doing so will improve their health. Here’s the rundown on the pluses and minuses of becoming a vegan:
Benefits:
Higher intake of fiber, folic acid, vitamins C & E, potassium, magnesium and many phytochemicals (plant based healthy compounds).
Less saturated fat and cholesterol (beneficial? For some, possibly)
Vegans tend to be thinner, have lower total cholesterol and lower blood pressure reducing their risk of heart disease.
In general, vegetarians typically have lower rates of cardiovascular disease, obesity, type 2 diabetes and some types of cancer.
Drawbacks:
Vegan diets increase the risk of some nutrient deficiencies including vitamins B-12 and D, calcium, omega 3 fatty acids.
Iron and zinc status may be compromised because of the limited bioavailability of these minerals in a vegan diet (compounds in grains, seeds and legumes as well as some other foods and beverages interfere with the absorption of iron and zinc).
Recommendations
Consume B-12 fortified foods such as rice and soy milk and breakfast cereals (check out the Nutrition Facts panel).
Consume calcium-fortified plant foods such as breakfast cereals, fortified beverages, in addition to natural sources such as green leafy vegetables, tofu and tahini.
Consume vitamin D fortified foods.
Eat omega 3 rich vegetarian foods (which contain the omega 3 fat ALA) including flaxseeds, walnuts, canola oil, soy products, hemp seed beverages. Also, consider taking EPA and DHA supplements or eating foods and consuming beverages fortified with these two omega 3 fatty acids.
Click here for references.
Benefits:Higher intake of fiber, folic acid, vitamins C & E, potassium, magnesium and many phytochemicals (plant based healthy compounds).
Less saturated fat and cholesterol (beneficial? For some, possibly)
Vegans tend to be thinner, have lower total cholesterol and lower blood pressure reducing their risk of heart disease.
In general, vegetarians typically have lower rates of cardiovascular disease, obesity, type 2 diabetes and some types of cancer.
Drawbacks:
Vegan diets increase the risk of some nutrient deficiencies including vitamins B-12 and D, calcium, omega 3 fatty acids.
Iron and zinc status may be compromised because of the limited bioavailability of these minerals in a vegan diet (compounds in grains, seeds and legumes as well as some other foods and beverages interfere with the absorption of iron and zinc).
Recommendations
Consume B-12 fortified foods such as rice and soy milk and breakfast cereals (check out the Nutrition Facts panel).
Consume calcium-fortified plant foods such as breakfast cereals, fortified beverages, in addition to natural sources such as green leafy vegetables, tofu and tahini.Consume vitamin D fortified foods.
Eat omega 3 rich vegetarian foods (which contain the omega 3 fat ALA) including flaxseeds, walnuts, canola oil, soy products, hemp seed beverages. Also, consider taking EPA and DHA supplements or eating foods and consuming beverages fortified with these two omega 3 fatty acids.
Click here for references.
Monday, October 11, 2010
Beat Breast Cancer
This month is the 25th anniversary of Breast Cancer Awareness Month and though this is the 2nd leading cause of cancer in women, there are several things you can do to help decrease your risk:
1) Eat a diet loaded with colorful fruits and vegetables. According to the National Cancer Institute, fruits and vegetables are our best dietary bet for reducing our risk of this disease. Produce is loaded with antioxidants that may help us decrease the risk of some types of cancer. Aim for ½ - 2/3 of your plate from plant based foods.
2) Bone up on calcium and vitamin D. Some studies show that those with a higher intake of calcium and vitamin D from their diet, have a reduced risk of developing breast cancer.
3) Drink tea. Black, white, green and oolong tea are loaded with antioxidant polyphenols that may decrease our risk of some types of cancer. Add a slice of lemon, lime or an orange to further enhance your absorption of these disease fighting compounds.
4) Maintain a healthy weight and exercise. Overweight and obesity increases one’s risk of breast cancer, breast cancer recurrence and a poorer prognosis.
5) Aim for omega 3s. Omega 3s from fatty fish like salmon, mackerel, herring, halibut, sardines, anchovies and lake trout decrease inflammation and keep our cell membranes fluid in structure (this is important so insulin can bind to it’s receptor site on cell membranes and because rigid membranes hold estrogen in the receptor for a longer period of time).
6) Support the Susan G Komen foundation by buying products with the pink ribbon on them or running the Race for the Cure.
Saturday, August 7, 2010
Vegetarian? Make Sure You Eat these Key Nutrients!
Vegetarianism is a healthy way of life for many. Some research shows vegetarians live longer, are leaner and their diets include more fiber and disease fighting antioxidants. There are four main categories of vegetarians and a fourth one for those who just don’t want to go all the way: Flexitarians. Here’s a brief description of all of these categories in descending order of how completely they follow a vegetarian diet in addition to what nutrients they need to be especially cognizant of consuming:
Flexitarian – a Flexitarian is someone who is a semi-Vegetarian. They choose vegetarian meals the majority of the time but sometimes fit in poultry or turkey. Most Flexitarians avoid red meat completely. Flexitarians are not really considered vegetarians but, their diet still consists mainly of plant-based foods. For more information, check out this book on the Flexitarian diet.
Pesco-vegetarian – this diet includes fish, eggs and dairy but excludes all meat and poultry. The main nutrient of concern for a pesco-vegetarian is iron. However, if you eat fish, opt for oysters and clams for your heme iron (the most well absorbed type of iron).
Lacto-ovo vegetarian – this person excludes meat, fish and poultry but eats eggs and dairy products. With good planning (and by including eggs and dairy) the lacto-over vegetarian can easily meet most of their nutrient needs (though they may fall short on iron, copper and zinc).
Lacto-vegetarian – meat, poultry, fish and eggs are excluded but milk and milk products (butter, cheese, yogurt) are allowed.
Vegan – this is the most strict type of vegetarian. Vegans exclude all animal flesh as well as eggs and dairy.
The top vegetarian sources of commonly missing nutrients:
Iron – vegetarians who avoid fish need about twice the amount of iron as non-vegetarians. Why? Vegetarian source of iron (non-heme iron) are poorly absorbed so you need more. Choose from fortified cereals, instant oatmeal, soybeans, lentils, beans (kidney, navy, lima, pinto), tofu, spinach, and black-eyed peas. Consume your iron rich foods with a source of vitamin C such as tomatoes and citrus fruits to enhance the absorption of non-iron. You can also cook in an iron skillet (add foods rich in vitamin C to your skillet meal).
Iodine – this forgotten nutrient is found in iodized salt. If you avoid salt, eat kelp.
Calcium & Vitamin D – dairy is your best bet. If you avoid dairy, choose calcium and vitamin D fortified soy or rice milk. Vitamin D insufficiency and deficiency is emerging as a huge issue in all people, vegetarian or not.
Vitamin B 12 – is found in animal flesh and animal products. Therefore, vegans are very likely to fall short on this crucial vitamin and should therefore focus on consuming fortified cereals (check for B12) and fortified tofu or, talk to your physician about taking a supplement.
Zinc – is found mostly in some types of seafood and meat. For vegans, opt for fortified breakfast cereals, cashews, almonds, kidney beans and peas.
Copper – sesame seeds, cashews, crimini mushrooms, cooked soybeans, cooked barley, sunflower seeds, cooked tempeh, garbanzo beans, navy beans.
Omega-3 fats – are mainly found in fatty fish. If you avoid fish, opt for walnuts, soybean oil, flaxseeds, hemp seeds, dark green leafy vegetables and canola oil. These contain the omega-3 fatty acid alpha linolenic acid.
In general, the more you cut out of your diet, the more diligent you must be to ensure an adequate nutrient intake. It can be done, though sometimes not through food alone and therefore supplements are necessary. Vegans, in particular, should consider supplementing with a B complex (which includes B12), iodine rich foods, vitamin D and calcium or consider a multivitamin which will help make up for dietary shortfalls.
Flexitarian – a Flexitarian is someone who is a semi-Vegetarian. They choose vegetarian meals the majority of the time but sometimes fit in poultry or turkey. Most Flexitarians avoid red meat completely. Flexitarians are not really considered vegetarians but, their diet still consists mainly of plant-based foods. For more information, check out this book on the Flexitarian diet.
Pesco-vegetarian – this diet includes fish, eggs and dairy but excludes all meat and poultry. The main nutrient of concern for a pesco-vegetarian is iron. However, if you eat fish, opt for oysters and clams for your heme iron (the most well absorbed type of iron).
Lacto-ovo vegetarian – this person excludes meat, fish and poultry but eats eggs and dairy products. With good planning (and by including eggs and dairy) the lacto-over vegetarian can easily meet most of their nutrient needs (though they may fall short on iron, copper and zinc).
Lacto-vegetarian – meat, poultry, fish and eggs are excluded but milk and milk products (butter, cheese, yogurt) are allowed.
Vegan – this is the most strict type of vegetarian. Vegans exclude all animal flesh as well as eggs and dairy.
The top vegetarian sources of commonly missing nutrients:
Iron – vegetarians who avoid fish need about twice the amount of iron as non-vegetarians. Why? Vegetarian source of iron (non-heme iron) are poorly absorbed so you need more. Choose from fortified cereals, instant oatmeal, soybeans, lentils, beans (kidney, navy, lima, pinto), tofu, spinach, and black-eyed peas. Consume your iron rich foods with a source of vitamin C such as tomatoes and citrus fruits to enhance the absorption of non-iron. You can also cook in an iron skillet (add foods rich in vitamin C to your skillet meal).
Iodine – this forgotten nutrient is found in iodized salt. If you avoid salt, eat kelp.
Calcium & Vitamin D – dairy is your best bet. If you avoid dairy, choose calcium and vitamin D fortified soy or rice milk. Vitamin D insufficiency and deficiency is emerging as a huge issue in all people, vegetarian or not.
Vitamin B 12 – is found in animal flesh and animal products. Therefore, vegans are very likely to fall short on this crucial vitamin and should therefore focus on consuming fortified cereals (check for B12) and fortified tofu or, talk to your physician about taking a supplement.
Zinc – is found mostly in some types of seafood and meat. For vegans, opt for fortified breakfast cereals, cashews, almonds, kidney beans and peas.
Copper – sesame seeds, cashews, crimini mushrooms, cooked soybeans, cooked barley, sunflower seeds, cooked tempeh, garbanzo beans, navy beans.
Omega-3 fats – are mainly found in fatty fish. If you avoid fish, opt for walnuts, soybean oil, flaxseeds, hemp seeds, dark green leafy vegetables and canola oil. These contain the omega-3 fatty acid alpha linolenic acid.
In general, the more you cut out of your diet, the more diligent you must be to ensure an adequate nutrient intake. It can be done, though sometimes not through food alone and therefore supplements are necessary. Vegans, in particular, should consider supplementing with a B complex (which includes B12), iodine rich foods, vitamin D and calcium or consider a multivitamin which will help make up for dietary shortfalls.
Tuesday, August 3, 2010
What's the Point of a Raw Food Diet?
Every once in a while I pick up US Magazine, People or a similar publication while waiting in line at the grocery store (I know I know, I’m the only person around who isn't glued to facebook mobile). And, I always turn to the sensational (i.e. crazy) stories about how stars got their celebrity bodies. What they report about their diet is pure entertainment for me. Like the actress who said she didn't eat carbohydrates and then listed her daily diet which consisted of, among other things.....fruits and vegetables - both of which are otherwise known as forms of... *gasp* carbohydrate!
But when it came to Raw Food Diets, I pretty much ignored the stories. And then one day, while doing something random (probably driving) I sat there thinking and thinking trying to figure out why someone would take the deep plunge into a raw food diet.
Here are some of the benefits as I see it:
• Enzymes - that doesn't really jive though as our body has the enzymes it needs to break down food during digestion. Next...
• No Acrylamides. Acrylamides are formed during high temperature cooking and may be carcinogenic (cancer-causing) in high doses.
• No heterocyclic amines, carcinogenic compounds formed by cooking meat at high temperatures.
• Loads of fresh fruits and vegetables
• Little prep time
Drawbacks:
• Boring!
• Where’s the protein? If you can load up on fish (including oysters), you’ll get the protein and minerals you are missing if you cut out meat and poultry (zinc, iron, copper). If you don’t eat fish, good luck with many missing nutrients since fortified cereal is… cooked! PS, you need that fish for EPA and DHA (omega 3s) too so, enjoy your sushi!
• No dairy (and therefore little to no calcium or vitamin D – unless you want to eat 10 cups of leafy greens a day to get your calcium and bake in the sun for your vitamin D).
The raw food diet has some perks but some serious drawbacks as well. If a person is doing it solely for health reasons I think it should be a short-term thing. Otherwise, I just don't see the point of living without ever eating a nice chocolate dessert.
But when it came to Raw Food Diets, I pretty much ignored the stories. And then one day, while doing something random (probably driving) I sat there thinking and thinking trying to figure out why someone would take the deep plunge into a raw food diet.
Here are some of the benefits as I see it:
• Enzymes - that doesn't really jive though as our body has the enzymes it needs to break down food during digestion. Next...
• No Acrylamides. Acrylamides are formed during high temperature cooking and may be carcinogenic (cancer-causing) in high doses.
• No heterocyclic amines, carcinogenic compounds formed by cooking meat at high temperatures.
• Loads of fresh fruits and vegetables
• Little prep time
Drawbacks:
• Boring!
• Where’s the protein? If you can load up on fish (including oysters), you’ll get the protein and minerals you are missing if you cut out meat and poultry (zinc, iron, copper). If you don’t eat fish, good luck with many missing nutrients since fortified cereal is… cooked! PS, you need that fish for EPA and DHA (omega 3s) too so, enjoy your sushi!
• No dairy (and therefore little to no calcium or vitamin D – unless you want to eat 10 cups of leafy greens a day to get your calcium and bake in the sun for your vitamin D).
The raw food diet has some perks but some serious drawbacks as well. If a person is doing it solely for health reasons I think it should be a short-term thing. Otherwise, I just don't see the point of living without ever eating a nice chocolate dessert.
Thursday, July 29, 2010
It's Time for a Diet Overhaul
You’ve heard about shopping the perimeter of the store. And by now you probably also know that creating a list and sticking to it (regardless of what is on sale) will help you save money by preventing you from buying food you either won’t use or probably shouldn’t be eating. But, have you ever considered taking a close look at your diet and considering if you need a overhaul? Here are some keys to a healthy diet as well as some food groups you should include in your diet (or supplement somehow).
1) Variety – eating a variety of foods increase the likelihood that you will obtain a wide variety of nutrients (vitamin, minerals) and antioxidants.
2) Consider the staples:
a. Dairy – got milk? Or yogurt or cheese? If not, try a calcium fortified soy milk, cheese or yogurt or, consider
supplementing with calcium + D (D especially in the winter in states north of Atlanta, GA).
b. Fruit – are loaded in vitamins, minerals and antioxidants to keep you healthy and functioning in tip-top shape. Most
adults need 2 cups of fruits per day. If you aren’t getting that now, consider adding fresh or frozen fruit to your dishes.
c. Vegetables – like fruit, vegetables pack a nutrient-rich punch. Think variety and different methods of cooking and
preparation. You can choose salads or opt for steamed veggies. Top your pizza with veggies or load your sandwiches,
soups and stews to get the recommended 2.5 cups per day.
*There really is no substitute for not eating fruits and vegetables. So, find ones you enjoy eating and load up (you can eat
more than the recommendations, especially for vegetables).
d. Lean meats & poultry – are your best bet for iron, zinc and ……How much you need really depends on what your
individual needs are but, every single adult should aim for 25-30 grams of protein per meal (yes, that includes
breakfast).
e. Fatty fish – salmon, mackerel, herring, halibut, sardines and anchovies are packed with EPA and DHA, the two fatty acids
that are best for preventing certain risk factors for cardiovascular disease as well as potentially decreasing the risk for
depression in some individuals – notably women and the elderly). How much do you need? I use the American Heart
Association’s recommendations: eat at least
two 3.5 ounce servings of fatty fish every week (after all, cardiovascular disease is the number one cause of death
in men and women in the U.S. as well as many other countries). If you don’t consume fatty fish, add walnuts, flaxseeds
and flaxseed oil to your diet or, talk to your physician about omega 3 supplements.
When you add any of these foods that are missing to your diet, you will force out some of the not so healthy foods that you are eating while adding a variety of nutrients you need for optimal health.
1) Variety – eating a variety of foods increase the likelihood that you will obtain a wide variety of nutrients (vitamin, minerals) and antioxidants.
2) Consider the staples:
a. Dairy – got milk? Or yogurt or cheese? If not, try a calcium fortified soy milk, cheese or yogurt or, consider
supplementing with calcium + D (D especially in the winter in states north of Atlanta, GA).
b. Fruit – are loaded in vitamins, minerals and antioxidants to keep you healthy and functioning in tip-top shape. Most
adults need 2 cups of fruits per day. If you aren’t getting that now, consider adding fresh or frozen fruit to your dishes.
c. Vegetables – like fruit, vegetables pack a nutrient-rich punch. Think variety and different methods of cooking and
preparation. You can choose salads or opt for steamed veggies. Top your pizza with veggies or load your sandwiches,
soups and stews to get the recommended 2.5 cups per day.
*There really is no substitute for not eating fruits and vegetables. So, find ones you enjoy eating and load up (you can eat
more than the recommendations, especially for vegetables).
d. Lean meats & poultry – are your best bet for iron, zinc and ……How much you need really depends on what your
individual needs are but, every single adult should aim for 25-30 grams of protein per meal (yes, that includes
breakfast).
e. Fatty fish – salmon, mackerel, herring, halibut, sardines and anchovies are packed with EPA and DHA, the two fatty acids
that are best for preventing certain risk factors for cardiovascular disease as well as potentially decreasing the risk for
depression in some individuals – notably women and the elderly). How much do you need? I use the American Heart
Association’s recommendations: eat at least
two 3.5 ounce servings of fatty fish every week (after all, cardiovascular disease is the number one cause of death
in men and women in the U.S. as well as many other countries). If you don’t consume fatty fish, add walnuts, flaxseeds
and flaxseed oil to your diet or, talk to your physician about omega 3 supplements.
When you add any of these foods that are missing to your diet, you will force out some of the not so healthy foods that you are eating while adding a variety of nutrients you need for optimal health.
Monday, July 5, 2010
Low Calorie Diet Concerns
Low calorie diets have their place – they can help morbidly obese persons shed weight rapidly thereby modifying their disease risk factors and enhancing their quality of life. But, for the person who needs to lose 20 lbs or so, low calorie diets are not my favorite option unless they use them for a short period of time (2 weeks or so) or alternate low calorie days with higher calorie days (this takes diligence and commitment).
Why the distain for very low or low calorie diets? According to research out of Baylor University, conducted on Curves participants, a low calorie diet can quickly drop metabolism which means you are burning fewer calories at rest (in this particular study, they put women on a 1,200 calorie diet for 2 weeks). And that counteracts exactly what you are trying to do.
Secondly, low calorie diets can make you feel fatigued (especially if you aren’t eating the right foods). And when you are lethargic, all you want to do is sit on the couch – not exactly a good prescription for weight loss.
And lastly, low calorie diets often make it tough to get all the nutrients we need everyday. You have no calories to spare when you aren’t eating much, which means every single food must be packed with nutrition value. And, even then, you won’t meet your nutrient needs making a multivitamin and possibly supplemental vitamins or minerals (in addition to the multivitamin), very important. Some of the most obvious nutrient deficiencies and the foods you must eat to obtain enough of each nutrient include:
- Omega 3s ~ fatty fish
- Vitamin D ~ salmon, mackerel, fortified milk, some yogurts, some mushrooms, sunlight
- Calcium ~ dairy
- Iron ~ red meat, dark turkey meat, chicken
- Magnesium ~ halibut, mixed nuts, cereal
If you want to try a low calorie diet, do so only under the care of a Registered Dietitian and/or a physician who specializes in bariatrics (few physicians are versed on diet and nutrition but bariatrics is the study of obesity).
Why the distain for very low or low calorie diets? According to research out of Baylor University, conducted on Curves participants, a low calorie diet can quickly drop metabolism which means you are burning fewer calories at rest (in this particular study, they put women on a 1,200 calorie diet for 2 weeks). And that counteracts exactly what you are trying to do.
Secondly, low calorie diets can make you feel fatigued (especially if you aren’t eating the right foods). And when you are lethargic, all you want to do is sit on the couch – not exactly a good prescription for weight loss.
And lastly, low calorie diets often make it tough to get all the nutrients we need everyday. You have no calories to spare when you aren’t eating much, which means every single food must be packed with nutrition value. And, even then, you won’t meet your nutrient needs making a multivitamin and possibly supplemental vitamins or minerals (in addition to the multivitamin), very important. Some of the most obvious nutrient deficiencies and the foods you must eat to obtain enough of each nutrient include:
- Omega 3s ~ fatty fish
- Vitamin D ~ salmon, mackerel, fortified milk, some yogurts, some mushrooms, sunlight
- Calcium ~ dairy
- Iron ~ red meat, dark turkey meat, chicken
- Magnesium ~ halibut, mixed nuts, cereal
If you want to try a low calorie diet, do so only under the care of a Registered Dietitian and/or a physician who specializes in bariatrics (few physicians are versed on diet and nutrition but bariatrics is the study of obesity).
Tuesday, May 25, 2010
Nutrition Concerns with Gastric Bypass
Today I ran into a lady who had gastric bypass 6 years ago (that part I didn’t know). She’s 50 years old, has osteoporosis in one hip, osteopenia in her back and other hip, she’s anemic and deficient in vitamin D. So I asked her if, after her gastric bypass, her physicians told her about the potential for nutrient deficiencies and emphasized the importance of frequent follow-ups to examine her iron, B12 and vitamin D status as well as her bone density. While I’m used to other people letting me know their doctors don’t give them very in depth follow-up instructions, I figured surgery patients would be more closely monitored. But, I was wrong.
If you have had a gastric bypass, be certain to take your health into your own hands and schedule check-ups. Your body will have a tougher time absorbing iron, calcium, vitamin D and vitamin B12. Nutrient deficiencies are common in gastric bypass because the “bypass” part creates a bypass of part of the small intestine so you don’t absorb as many calories (nor will you absorb certain nutrients from food). Because a lack of B-12 and iron can both cause anemia, leaving you feeling fatigued and crummy and deficiencies in D and calcium can lead to brittle bones, it’s vital to monitor your status frequently, even if you are taking supplements per your physician’s orders.
The more extensive your surgery, the more likely you are to have nutrient deficiencies. Though the weight may come off immediately, you’ll need to resume the eating plan and supplements your physician gave you, for a lifetime. For some, gastric bypass is an absolute lifesaver but, you still need to pay close attention to your overall health even after the weight comes off.
If you have had a gastric bypass, be certain to take your health into your own hands and schedule check-ups. Your body will have a tougher time absorbing iron, calcium, vitamin D and vitamin B12. Nutrient deficiencies are common in gastric bypass because the “bypass” part creates a bypass of part of the small intestine so you don’t absorb as many calories (nor will you absorb certain nutrients from food). Because a lack of B-12 and iron can both cause anemia, leaving you feeling fatigued and crummy and deficiencies in D and calcium can lead to brittle bones, it’s vital to monitor your status frequently, even if you are taking supplements per your physician’s orders.
The more extensive your surgery, the more likely you are to have nutrient deficiencies. Though the weight may come off immediately, you’ll need to resume the eating plan and supplements your physician gave you, for a lifetime. For some, gastric bypass is an absolute lifesaver but, you still need to pay close attention to your overall health even after the weight comes off.
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