Vitamin D: Muscular Strength & Physical Performance
Getting Old isn't for Sissies
As we age, we lose muscle mass unless we intentionally step forward to maintain it. So, let's take a look at healthy aging.
A recent article looked at the relationship between vitamin D status and muscle function in community-dwelling older adults. Since vitamin D deficiency is prevalent in older adults, researchers suggest that optimizing vitamin D status may be a practical and cost-effective approach to support healthy muscle function. Researchers considered falls as a secondary aim of their research.
Previous research has shown that resistance exercise and nutritional factors positively influence muscle function.
Research has already established a relationship between vitamin D levels and the normal development and maintenance of the skeleton. Researchers have stated that “In order to maintain ‘good bone health’ guidelines concerning the recommended dietary intakes should be followed and screening for Vit. D deficiency in individuals at risk for deficiency is required, followed by the appropriate action.”
COVID 19 UPDATE
As the states open back up, there is still apprehension whether the "numbers" will go up. We know far more about this virus than we did when it initially hit. Everyone knows or is related to or has heard of someone who has been affected by this infection.
There are multiple recommendations we make as functional medicine practitioners. Some are very simple, stay hydrated, stay home, monitor your symptoms, and quarantine yourself as the virus is highly contagious. Also important is reducing and/or eliminating *inflammation.
If your body says rest, REST. If your symptoms become worse, please, please, please get tested and reach out to a center that provided monocolonal antibodies. EARLY diagnosis and treatment is the BEST way to prevent any virus from doing more damage.
*Tips for reducing and/or eliminating inflammation:
1. Load up on anti-inflammatory foods
2. Cut back or eliminate inflammatory foods
3. Control blood sugar
4. Make time to exercise
5. Lose weight
6. Manage Stress
7. Consider supplements that help with inflammation
ANTI-INFLAMMATORY CHICKEN SOUP
Prep time 10 min. Cook Time 40 minutes Total Time 50 minutes
1 pound chicken thighs (bone in)
1 potato, peeled and chopped*
1 carrot, chopped
1 onion, chopped
2 Tbsp mint, dried
1 tsp turmeric
1/2 cup cauliflower chopped
1. Cook chicken thighs in about 4-5 cups of salted filtered water in a small cooking pot. In the mean time, chop the vegetables.
2. When water starts to boil add the onion, the potato*, turmeric and mint. Let everything cook at medium-high with lid on.
3. After about 20-30 minutes of cooking the chicken thighs should be done - it's time to take the meat off the bones. Take the thighs out and place them in a separate bowl to cool to cool then take the meat off the bone, discarding the bones, then shred the chicken into bite size pieces. Place the chicken and any broth collected in the bowl back into the cooking pot.
4. Add carrot and cauliflower, add salt and pepper to taste and cook for 5-10 more minutes.
5. Serve and enjoy.
*May sub potato for the following: sweet potato, lentils or whole grains.