The major biologic function of Vitamin D is to maintain normal levels of calcium and phosphorus in the blood. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones (Calcium is the most abundant mineral in the human body. The average adult body contains in total approximately 1 kg, 99% in the skeleton in the form of calcium phosphate salts). Recent research also suggests vitamin D may provide protection from osteoporosis, hypertension, cancer, and several autoimmune diseases!
The 'Adequate Intake' (AI) levels, that have been established by the U.S. Institute of Medicine of the National Academy of Sciences, to prevent deficiencies in vitamin D is 200 IU daily for all individuals (males, female, pregnant/lactating women) under the age of 50-years-old, 400 IU for all individuals from 50-70 years-old, and 600 IU for those who are over the age of 70-years-old. The daily "upper limit" for vitamin D 1,000 IU for infants up to 12 months of age and 2,000 IU for children, adults, pregnant, and lactating women due to toxicities that can occur when taken in higher doses. If you haven't noticed; I put "upper limit" as 2,000 IU as there is much speculation as to what is the best levels to take. I take 10,000 IU during Winter months and cut down my dose considerably during Summer months. I also use my SAD Lamp when sitting over the computer tirelessly putting info to the ether!
The sun emitting UV rays
Getting enough Vitamin D in your diet is easy. It is found in numerous dietary sources such as oily fish (sardines, salmon, mackerel) eggs, fortified milk (best get unpasteurized milk - pasteurizing milk often depletes milk of essential D3! [Same for OJ - "Pasteurized and 'HIGH' in Vitamin C" really means 'added artificial Vitamin C' - SQUEEZE YOUR OWN]), and cod liver oil (also incredible for brain health and function). But, it is the sun that gives significant contribution to our daily production of vitamin D, and as little as 10 minutes of exposure is thought to be enough to prevent deficiencies...
The benefits of having a good source of vitamin D in your diet are endless. But a big issue we are encounting with the Frum community within Boro Park, and believed to stem from a vitamin D deficiency; is Psoriasis. Due to modesty customs; ladies and gentlemen often wear vestiments that cover the entire body. The men sport big bushy beards, wide brimbed hats and heavy jackets. The women wear wigs and hats, long sleeved shirts and below knee length skirts (inc. Pantihose!). More often or not these materials are constructed of man-made fibres that DO NOT allow UV rays to pass through the material or even allow the skin to breathe. Often the Heimische community are NOT receiving enough vitamin D through sunlight and/or diet. One cannot often show the skin, but through wearing natural fibres, and allowing the face to be exposed to the sun will greatly improve chances of aiding psoriasis development.
Now - a number of different approaches are used in the treatment of psoriasis skin plaques. Mild approaches include light therapy, stress reduction, moisturizers, or salicylic acid to remove scaly skin areas. For more severe cases, treatments may include UV-A light, psoralen plus UV-A light (PUVA), retinoids such as isotretinoin (Accutane), corticosteroids, or cyclosporine (Neoral, Sandimmune). The synthetic vitamin D3 analog calcipotriene (Dovonex) appears to control skin cell growth and is used for moderately severe skin plaques, particularly for skin lesions resistant to other therapies or located on the face. Topical derivatives of cholecalciferol have also been used either alone or in combination with other agents (such as topical corticosteroids). Vitamin D3 (tacalcitol) ointment 4 mcg/grams used once daily for six months has been reported as being safe and well-tolerated. At London Healing Center we currently use Traditional Chinese Medicine with Acupuncture and Herbal remedies to treat and combat psoriasis. If a branch on a tree is wilting, it is often the roots of the plant that require care. Psoriasis is exactly the same. We do not treat the symptom, but combat the cause.
Psoriasis is an auto-immune disease, that still carries a stigma due to it's overt visual symptoms, and can be debilitating to the person who has it. Diet, lack of sunlight and stress can be triggers. The physical and mental stresses that psoriasis can put onto a person can often cause a downward spiral of health problems. In Chinese Medicine; the physical, as well as the mental and spiritual care of the client is analyzed. I have written about the benefits of sunlight, and vitamin D - but diet and stress could be key factors. Dairy, wheat, gluten, coffee and citrus can often cause a reaction in people susceptible to psoriasis. Think about cutting out one of those food types from your diet for a week, reducing alcohol, and cutting down on smoking, and see if there is a change in your health. Some certain foods and supplements include:
- Omega-3 fatty acids (oily fish, flaxseed oil, 1,000 mg two times a day) may reduce inflammation
- Zinc (30 mg a day) and copper
- Folic acid (400 mcg a day)
- Quercetin (500 mg three times a day before meals
- Reishi mushroom is a superior immune booster and regulator and can, therefore, be helpful in controlling psoriasis.
- According to the Tao of Nutrition, a natural remedy for psoriasis is to apply mashed garlic to the affected areas, changing twice a day for one week.
We all know about the Mediterranean diet - olive oil, oily fish and plenty of sun. I suggest we all take a slice out of their healthy pie (or dark chocolate cake): Eat well, eat healthy, get some sun, and don't forget to smile...
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