No energy? Walk Toward the Light

Frosted Winter by Kaye Bailey

Oh What a Winter! How's the weather where you are? My home is in the high desert of Wyoming at 7,000 feet above sea level. We expect harsh winters and prepare for them. But this winter, which began December 21, 2016 is already testing my sensibilities. The temperature has stayed at or below zero, wind chill factors are life threatening, and snowfall is currently being measured in feet now, not inches. Yesterday's storm took us over 5-feet snow accumulation so far this season! FIVE FEET!

Like anyone in a far northern climate this is the time of year I crave sunlight and sun warmth. An increasing number of studies suggest this isn't just the winter blues or cabin fever. Research concludes that for overall health a daily dose of sunlight is essential.  Starting the day with exposure to natural sunshine can go a long way to improving health and protecting against disease and illness.

Open the curtains first thing in the morning to bright the morning sunshine inside. Bright morning light is a powerful regulator of the biological clock cycle, according to the National Sleep Foundation. More importantly exposure to sunshine helps your body control the production of the sleep-inducing hormone melanin which can lead to groggy mornings. "When natural sunlight hits the skin it triggers the body's production of vitamin D. Vitamin D is also known as “the sunshine vitamin.” It is a crucial ingredient for overall health; protects against inflammation, lowers high blood pressure, helps muscles, improves brain function and may even protect against cancer."

Your body is meant to be in the sun, and exposure to sunlight during the day is crucial to your well-being. It is advised to get at least 10-15 minutes of sunlight daily.

Exposure to sunlight has a huge impact on depression, seasonal affective disorder and sleep quality. According to Forbes, “in 2012, 60 million Americans filled prescriptions for sleeping pills, up from 46 million in 2006 (as reported in The New York Times). 

When sufficient natural sunlight is not available due to weather and climate conditions or when working night shifts it may be necessary to incorporate daily sunlight sessions with artificial light as a means to improve health. This alternative medicine is called Light Therapy.

“More than 80 percent of people with low energy, fatigue or the Winter Blues may expect to benefit from light therapy. Although it varies from person to person, most feel the effects of light therapy within two to four days.”

– Norman Rosenthal, M.D.Light Therapy Pioneer

Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder

Our bodies take cues from the environment – especially from light. When our schedules are driven by man-made light, it may negatively affect our circadian system. Underexposure to natural light can result in winter blues, fatigue, sleeplessness, impaired concentration and mental focus. According to Rosenthal, energy lamps help the body re-calibrate and stabilize by cuing its natural energy enhancers and providing light to replace what’s missing during the winter months.

Check out this affordable Portable Light Therapy Energy Lamp: Just $39.95 on Amazon

Sunshine for Weight Loss
Adding a little sunshine to your life can even promote weight loss. Reasonable winter outdoor activities such as hiking, sledding, walking, snow shoveling/removal, skiing, snow shoeing and the like provide an opportunity to burn calories and achieve sensible amounts of sunlight exposure.  You will be surprised to see what spending a little time outdoors can do for your health. Be sure to dress properly for weather conditions and cultivate awareness of rapidly changing weather to avoid being caught in blizzards and storms. Have fun and be safe!

News: A Simple Blood Drop Test for B12 Deficiency

A new test for Vitamin B12 Deficiency may soon be beneficial to weight loss surgery patients who are at risk of vitamin b deficiency due to compromised nutrient absorption and low dietary intake. A study out of the University of British Columbia identifies Vitamin B deficiency with a simple blood drop test. In a report released today researchers indicate large portions of the population may benefit from this simple test. Below we share the article as published in Medical News Today.

Refresher: The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. B vitamins are found in all whole, unprocessed foods. B vitamins play a key role in supporting and increasing the rate of metabolism; maintaining healthy skin and muscle tone; enhancing the immune and nervous system; promote cell growth and division; including that of the red blood cells that help prevent anemia; and may reduce the risk of pancreatic cancer.

Read a previously published LivingAfterWLS article detailing each B Vitamin:
LivingAfterWLS Blog: Vitamin B Refresher Course

The B vitamins are: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12, and Folic acid. These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins. Not getting enough of certain B vitamins can cause diseases. A lack of B12 or B6 can cause anemia. B Vitamins: Wikipedia

Simple new test developed to detect vitamin B12 deficiency

University of British Columbia. "Simple new test developed to detect vitamin B12 deficiency." Medical News Today. MediLexicon, Intl., 29 Oct. 2014. Web.

Nature's Way Vitamin B-100 Complex, 100 Capsules

Researchers at the University of British Columbia have developed a novel method to test for vitamin B12 deficiency that is sensitive enough to work on anyone, including newborn babies and large swaths of the general population.

Vitamin B12 deficiency can be tested with a single drop of blood collected from a finger prick, then blotted and dried overnight on a card consisting of filter paper. The UBC study made dried blood spot card analysis sensitive enough to measure the amount of methylmalonic acid (MMA), an indicator of a person's B12 level.

"This minimally invasive approach helps us measure deficiency in an easier and more convenient way, especially in large samples of people," says study author Yvonne Lamers, a professor in the Faculty of Land and Food Systems and Canada Research Chair in Human Nutrition and Vitamin Metabolism. "Our method is the first to make dried blood spot analysis sensitive enough to test healthy people for B12 deficiency."

The method simplifies blood sample collection for researchers in rural or remote areas where sophisticated lab equipment is unavailable. It's currently being used in a research project in rural Indonesia.

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The method could also have a significant clinical application. It has the potential to be added to the BC Newborn Screening Program. The program tests for treatable disorders in all infants born in the province. B12 deficiency, if not detected and treated early, can cause delayed brain development, slow learning and digestion problems in babies.

"We are interested in Dr. Lamers' method, which may be sensitive enough to detect and confirm B12 deficiency using the blood spot cards currently collected on B.C. newborns," says Hilary Vallance, director of the BC Newborn Screening Program.

About vitamin B12

Found in meat and dairy products, vitamin B12 is an essential nutrient and is vital for a healthy nervous system. Roughly five per cent of Canadian adults are B12 deficient and 20 per cent show marginal sufficiency, according to Statistics Canada. In developing countries, deficiency is as high as 50 or 80 per cent of the population. Treatment for vitamin B12 deficiency includes injections, supplements, or dietary change.

Get the details: B Vitamin Refresher Course

University of British Columbia. "Simple new test developed to detect vitamin B12 deficiency." Medical News Today. MediLexicon, Intl., 29 Oct. 2014. Web.  29 Oct. 2014.

Why we need to supplement B Vitamins after WLS

Refresher Course: The role of B vitamins after WLS

By Kaye Bailey

Weight loss surgery patients are advised to compliment their diet with a vitamin B supplement often taken in sublingual tablet form or by monthly injections. Some surgical procedures for weight loss inhibit absorption of the B vitamins which may result in deficiency. In addition, the low calorie high protein diet following bariatric surgery does not provide adequate dietary intake of B vitamins. Patients should follow the specific directions of their bariatric center when taking B vitamin supplements. Annual blood tests are needed to ensure deficiencies are quickly identified and treated.

The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism.

B vitamins are found in all whole, unprocessed foods. B vitamins play a key role in supporting and increasing the rate of metabolism; maintaining healthy skin and muscle tone; enhancing the immune and nervous system; promote cell growth and division; including that of the red blood cells that help prevent anemia; and may reduce the risk of pancreatic cancer.

Vitamin B1: Thiamine
Thiamine is highly concentrated in yeast so cereal grains are an important source of this vitamin that is essential in helping the body transform food into energy and contributes to brain, nerve cell, and heart function. Pork, fish, sunflower seeds, rice, and pasta also supply good amounts of thiamine. Many processed foods are enriched with thiamine. The Reference Daily Intake (RDA) of thiamine is 1.4mg, however some studies suggest intake of 50mg increases mental alertness. Thiamine absorption occurs in the jejunum and ileum, therefore gastric bypass and gastric sleeve patients have decreased opportunity for vitamin B1 absorption from food.

Vitamin B2: Riboflavin
Riboflavin is found in dairy products, lean meats, eggs, nuts, legumes, leafy greens, and enriched breads and cereals. It plays an essential roll in the production of red blood cells, energy production, and growth. Riboflavin is an easily absorbed micronutrient that is best known visually as the vitamin which imparts the orange color to solid B-vitamin supplements. People who take a high-dose B-complex will notice an unusual fluorescent yellow color in their urine as they slough off excess vitamin B2. Riboflavin is continuously excreted in the urine of healthy individuals, making deficiency relatively common when dietary intake is insufficient. Visible symptoms of riboflavin deficiency included cracked and red lips, inflammation of the lining of mouth and tongue, mouth ulcers, cracks in the corner of the mouth, and a sore throat. The RDA for vitamin B2 is 1.3mg/day for men and 1.1mg/day for women. Most vitamin B complex supplements provide a much higher dose of riboflavin.

Vitamin B3: Niacin
Like thiamine, niacin is important in the conversion of food to energy. It is also required for normal growth and the synthesis of DNA and helps keep the skin, nerves, and digestive system healthy. Niacin occurs naturally in lean meat, poultry, and seafood. Milk, cereals, and some dietary meal replacement bars and drinks are fortified with niacin. The RDA of niacin for men is 16mg and women 14mg. Extreme dosages (1.5-6 grams/day) of niacin may cause flushing and itching and may also elevate blood sugar. Standard supplementation should not result in this toxic reaction.

Vitamin B5: Pantothenic Acid
Pantothenic acid also helps the body convert food into energy and plays a role in synthesizing hormones and other body chemicals. Deficiencies of pantothenic acid are virtually unknown. The name pantothen is Greek meaning "from everywhere" and small amounts of pantothenic acid are found plant and animal food sources including grains, legumes, eggs, meat, and poultry. The RDA for both men and women is 5mg/day.

Vitamin B6: Pyridoxine
Pyridoxine is important in the utilization of protein and in the production of red blood cells. It works with other B vitamins to boost the immune system and produce antibodies. Good sources of B6 are chicken, beef, fish, beans, bananas, and enriched cereals. Pyridoxine is not commonly found in plants.

Vitamin B7: Biotin
We frequently hear about the role biotin plays in hair and skin growth but this powerful vitamin also plays a key role in the metabolism of proteins and carbohydrates into energy. Studies indicate biotin may also be helpful in maintaining a steady blood sugar level. Biotin is found in eggs, dairy products, legumes, whole grains and cruciferous vegetables. People in the phase of rapid weight loss following weight loss surgery often experience hair loss, which may be the result of biotin deficiency. Increased biotin supplementation immediately following surgery may lower the risk of hair loss due to biotin deficiency.

Vitamin B9: Folic Acid
This B vitamin - also called folate or folacin, is vital to tissue growth and plays a role in the prevention of certain birth defects. It is important for women of childbearing age to get enough of this nutrient. It is believed folate may also help prevent certain cancers and help prevent heart disease. Good sources of folate include artichokes, asparagus, avocado, blackberries, broccoli, brussels spouts, chickpeas, green peas, lentils, orange juice, raw peanuts, pinto beans, romaine lettuce, spinach, wheat germ and wild rice. Many cereals and refined grain products are fortified with folate.

Vitamin B12: Various Cobalamins
Vitamin B12 plays a role in the formation of red blood cells and in the functioning of the nervous system and it enables the body to utilize folate. Called cobalamin, vitamin B12 is plentiful in meat, poultry, fish, eggs, and dairy products.

Kaye Bailey (c) 2010 - All Rights Reserved
Article syndicated by EZineArticles: WLS patients need B vitamins