Vitamin D Archives - StonehengeHealth.com

August 8, 2024August 19, 2024

Is Vitamin D the cause of your joint discomfort?

Joint discomfort affects 92 million Americans

This pervasive issue ranges from nagging aches to debilitating discomfort that can cause people to skip even their favorite physical activities.

We recently wrote an article diving into the many causes of joint discomfort, but today, we want to zoom in on a cause that often flies under the radar:

Vitamin D deficiency.

Believe it or not there is a correlation between joint discomfort and low levels of Vitamin D.

So let’s unpack this topic and uncover how a lack of Vitamin D may be contributing to the millions of Americans suffering from joint issues.

What is Vitamin D?

Grillen salmon filet and asparagus on wooden table close up

Vitamin D (often referred to as the Sunshine Vitamin) is a fat-soluble vitamin essential for bone strength and immune function. It exists in two forms:

1. Vitamin D2 (ergocalciferol) from plant-based sources and fortified foods

2. Vitamin D3 (cholecalciferol), which is produced in the skin from sunlight and is found in animal-based foods and supplements

Dietary sources of Vitamin D are limited but include fatty fish like salmon and sardines, fish liver oils, beef liver, cheese, and egg yolks. Many foods are fortified (meaning Vitamin D is added) with Vitamin D, such as milk, orange juice, and cereals.

Vitamin D also modulates immune responses to help protect against infections and chronic diseases. Adequate levels may support muscle function, cardiovascular health, and mood regulation.

But here’s the kicker:

Approximately 42% of Americans are Vitamin D deficient.

This deficiency can lead to various health issues, including bone disorders, weakened immune function, and increased risk of chronic diseases.

The Role of Vitamin D in Joint Health

Hip joint mobility. Fit adult woman practice stretching in deep lunge on a mat in loft white studio indoor

Vitamin D plays a crucial role in maintaining overall bone and joint health. Here’s how a deficiency in this essential nutrient can lead to joint pain:

Bone Health

We all know how critical Vitamin D is for bone health. That’s because Vitamin D has a large impact on how the body absorbs calcium. In fact Vitamin D’s primary role in the body is to control calcium levels in the blood. Therefore without sufficient vitamin D, your body can’t absorb enough calcium, leading to weaker bones and an increased risk of fractures and osteoporosis. Weak bones can contribute to joint pain and discomfort.

Cartilage Protection

Doctor surgeon holds a medical model of the knee joint in his hands

Vitamin D helps maintain the health of cartilage, the flexible tissue that cushions joints. A deficiency can lead to the degradation of cartilage, causing conditions like osteoarthritis, where the “cushioning” wears down, resulting in bone-on-bone friction and pain.

Muscle Function

Adequate levels of vitamin D are essential for muscle function. Weak muscles can lead to poor joint support and increased pain, as strong muscles help stabilize joints and reduce strain.

Immune System Regulation

Vitamin D modulates the immune system. A deficiency can lead to an overactive immune response, contributing to autoimmune conditions like rheumatoid arthritis, where the body’s immune system attacks its own joints.

Sunlight Exposure

Woman reading book relaxing in hammock with her fluffy brown Maltipoo dog on sunny day.

People with joint pain often find themselves trapped indoors, reducing their exposure to sunlight, a natural source of vitamin D. This can create a vicious cycle where less sunlight leads to lower vitamin D levels, worsening joint pain.

Research Findings on Vitamin D Deficiency and Joint Health

Consistent findings across multiple studies have highlighted the role of Vitamin D in maintaining musculoskeletal health.^1-2

Deficiencies are associated with an increased risk of fractures, muscle weakness, and joint discomfort, emphasizing the importance of maintaining adequate vitamin D levels.

Research has also demonstrated a strong link between low vitamin D levels and the progression of osteoarthritis.³

Specifically, vitamin D deficiency was correlated with more rapid cartilage deterioration and increased severity of discomfort.

All this begs the question:

How can you get sufficient Vitamin D in your life?

How to Maintain Optimal Vitamin D Levels

Maintaining optimal vitamin D levels is crucial for health, and there are 3 effective ways to achieve this.

1. Diet: Incorporate foods rich in vitamin D, such as fatty fish (salmon, mackerel, sardines), egg yolks, and fortified products like milk, orange juice, and cereals.

2. Sun exposure: Spend about 15 minutes outside

3. Supplementation: Another practical approach, especially for those not getting enough vitamin D from diet or sunlight. Vitamin D supplements can help maintain adequate levels. Men and Women aged 19-70 should aim to get 600 IUs everyday. That amount increases to 800 IU for men and women 70 and older.

And guess what?

Stonehenge Health has a new supplement called Dynamic Joint formulated to ease joint discomfort in as little as 5 days AND it contains 100% your recommended Daily dose of Vitamin D in the form of D3. Talk about getting the most bang for you buck.

Sources:
1. Laslett, Laura L et al. “Moderate vitamin D deficiency is associated with changes in knee and hip pain in older adults: a 5-year longitudinal study.” Annals of the rheumatic diseases vol. 73,4 (2014): 697-703. doi:10.1136/annrheumdis-2012-202831
2. Namutebi, Fiona et al. “Vitamin D and its association with symptom severity in knee osteoarthritis: a cross sectional study at a national referral hospital in Uganda.” BMC rheumatology vol. 5,1 56. 27 Dec. 2021, doi:10.1186/s41927-021-00228-w

December 11, 2023December 11, 2023

Illuminating Mental Well-Being: The Impact of Light on Your Mental Health in Winter

Playful and youthful senior couple enjoy a ride with bike together laughing and smiling

Have you ever noticed that a bright, sunny day, even in the midst of winter, can make you feel a bit more cheerful and sunny on the inside?

Intrigued by this phenomenon, a team of researchers decided to explore the impact of sunlight exposure on mood. The study involved a substantial group of 502,000 adults, aged between 37 and 73, with a slightly higher participation of women at 54%. The focus was on the link between the time these individuals spent outdoors in natural light and their reported mood states.

The participants were soaking up, on average, about 2.5 hours of daylight each day. Interestingly, the data revealed that every additional hour spent outside in the daylight correlated with various mental health benefits.

Increased Sunlight Exposure Benefits:

senior man with black backpack hiking exercise in mountain side view

• Significantly lower chances of developing major depression over their lifetime

• Reduced reliance on antidepressants

• Less frequent experiences of low mood or indifference

• Increased feelings of happiness and emotional stability (1)

What’s truly remarkable about these findings is that these benefits remained consistent regardless of the participants’ demographic, lifestyle, or employment circumstances.

Why Light Matters for Your Mental Health

Light, specifically sunlight, plays an integral role in your mental health. It’s not just about illuminating your surroundings. It’s also about the profound biological effects it has on our bodies and minds. Sunlight interacts with your brain and body in ways that can significantly influence your moods, energy levels, sleep patterns, and overall psychological well-being.

As we delve into the five key points below, you’ll discover why light, or lack thereof, can dramatically impact our mental health.

1. Regulation of Circadian Rhythms

Woman on bed wake up stretching in bedroom with alarm clock

Light is pivotal in regulating our circadian rhythms, the internal clock that dictates our sleep-wake cycle. Exposure to sunlight, especially in the morning, helps synchronize this rhythm, promoting better sleep and overall mood.

In the winter, when daylight hours are limited, individuals may experience disruptions in their circadian rhythms, leading to symptoms of seasonal affective disorder (SAD) and general feelings of lethargy. (2)

2. Boosting Mood and Easing Depression

Sunlight stimulates your brain’s production of serotonin, a neurotransmitter associated with mood regulation.

Lower levels of sunlight exposure, common in winter, may contribute to reduced serotonin levels, potentially leading to symptoms of depression. Introducing more light into the environment can help ease these symptoms and enhance overall mood. (3)

3. Vitamin D Synthesis

Human hands making Heart shaped sign over sunset sky

Sunlight is needed for the body to synthesize vitamin D, which supports bone health and has been linked to mental well-being.

In the winter, when outdoor activities may be limited, getting enough sunlight becomes crucial for maintaining adequate vitamin D levels. A deficiency in this vitamin has been associated with an increased risk of mood disorders. (4)

4. Improving Focus and Productivity

Older woman happy and focused on her work laptop

Exposure to bright light has enhanced cognitive function, focus, and productivity. Natural light, in particular, positively impacts alertness and concentration. In the winter, when you may experience a dip in energy and motivation, optimizing light exposure can help mitigate these effects.

5. Mitigating Seasonal Affective Disorder (SAD):

sad woman walking down a barren path in winter

Seasonal Affective Disorder is a type of depression that happens most often in the winter months. It is strongly linked to reduced exposure to natural light.

Light therapy, which involves exposure to a bright light that mimics natural sunlight, is a common and effective treatment for SAD. Ensuring adequate light exposure through various means can be a preventative measure for those susceptible to this condition.

Tips for Getting the Light You Need

1. Morning Sunlight Rituals

Senior man drinks hot beverage on on the porch in autumn

Start your day with a morning sunlight ritual. Spend time outdoors, preferably within the first hour of waking, to absorb natural light. Your daily sunlight ritual can be as simple as taking a brisk walk, enjoying coffee on the porch, or doing a morning workout in the garden.

2. Use Light Therapy Lamps

Light therapy lamps, designed to mimic natural sunlight, can be a valuable add-on to your winter routine. Position the lamp at eye level and spend 20-30 minutes in front of it each morning. This light therapy method can help regulate your circadian rhythms, boost mood, and alleviate symptoms of SAD.

3. Maximize Natural Light Indoors

Woman chilling and reading in living room

Arrange your living and working spaces to maximize exposure to natural light. Keep curtains open during the day, choose light-colored decor to reflect light, and position furniture near windows. Enhancing your space to maximize sunlight ensures you benefit from as much natural light as possible indoors.

4. Invest in Full-Spectrum Bulbs

older woman changing light bulb in her house.

Replace traditional light bulbs with full-spectrum bulbs, which closely mimic the spectrum of natural sunlight. These bulbs can be particularly beneficial in areas with limited sunlight, such as basements or rooms with few windows.

5. Create Bright Spaces

Opt for bright, well-lit environments in your home and workspace. Arrange furniture to capitalize on available light, and consider adding mirrors to reflect and amplify natural light. Bright spaces contribute to a positive and energetic atmosphere.

6. Outdoor Activities in Daylight

Middle aged couple walking their two dogs in forest.

Whenever possible, engage in outdoor activities during daylight hours. Whether exercising, reading, or simply enjoying a cup of tea, spending time outdoors exposes you to natural light and provides various mental health benefits.

Understanding the profound impact of light on mental health, particularly in winter, empowers you to take proactive steps to enhance your overall well-being. Try weaving these tips into your daily routine to harness the therapeutic power of light to combat the winter blues, improve mood, and cultivate a healthier mindset. Light, as a natural and accessible resource, becomes a crucial ally in pursuing mental wellness throughout the seasons.

Lighten Your Day with Mushrooms

Stonehenge Health Dynamic Mushrooms brings together the powerful combination of Lion’s Mane and Reishi with Chaga, Maitake, and Shiitake. These mushrooms are adaptogens, a category of herbs and fungi known for their ability to support wellness*

Adaptogens, such as those found in Dynamic Mushrooms, work by helping the body adapt to various stressors.* In particular, Lion’s Mane and Reishi are known for their cognitive benefits, while Chaga, Maitake, and Shiitake contribute to overall well-being.*

By conveniently combining these adaptogenic mushrooms, Stonehenge Health allows you to effortlessly incorporate their wide-ranging benefits into your daily routine without the need to source individual ingredients.*

Immerse yourself in the advantages of adaptogens and achieve a more centered state of being with Stonehenge Health Dynamic Mushrooms.*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sources:
1. Journal of Affective Disorders, Vol 261, 15 Feb 2020, Pages 91-98 2. Walker WH 2nd, Walton JC, DeVries AC, Nelson RJ. Transl Psychiatry. 2020 Jan 23;10(1):28. 3. Oaklander M. “The Sun and Your Mood: Why Sunlight Is So Good For You.” Time. 2017. 4. Eyles, D. W., et all (2013). Frontiers in Neuroendocrinology, 34(1), 47–64. 5. Being in natural light improves mood, increases happiness UCLA Health. uclahealth.org/news/being-in-natural-light-improves-mood-increases-happiness

October 31, 2023October 31, 2023

The Chilling Connection: Why Nerve Pain Intensifies in Cold Weather

Winter time. Thermometer on snow shows low temperatures in celsius.

As winter approaches and the temperature drops, many people, especially those who grapple with nerve issues like my mother-in-law, prepare for a season marked by heightened discomfort.

Living in New York, she frequently wore gloves as early as October. Her reason was simple but profound: the cold weather triggered her nerves, intensifying her discomfort. It was a phenomenon I couldn’t ignore, which led me to delve into the science behind why nerve discomfort seems to amplify in the cold.

1. Vasoconstriction

middle aged woman wrapped warm blanket sitting on cozy couch, looking to aside, satisfied mature female drinking tea or coffee, reading book, enjoying weekend, relaxing at home

When the temperature drops, your body’s natural response is to conserve heat by constricting blood vessels near the skin’s surface. This reduces blood flow to the extremities, making them colder. The decreased blood flow can affect your nerves, making them more sensitive.

2. Increased Nerve Sensitivity

senior adult elderly women touching the neck have shoulder and neck pain.

Cold weather often leads to muscle tightness and stiffness. When muscles constrict and tighten, they can put pressure on nerves.

3. Muscle Tightening

Woman suffering from muscle joint pain in her shoulder, arthritis, Join inflammation concept.

Cold weather often leads to muscle tightness and stiffness. When muscles constrict and tighten, they can put pressure on nerves, further exacerbating nerve pain. This muscle tension can cause a painful feedback loop for people with neuropathy. The discomfort from the tightened muscles adds to the pain already experienced due to nerve damage.

4. Reduced Activity

Yoga, online class and senior couple in living room, workout, zen and fitness in retirement for man and woman with laptop. Stretching, balance and old people exercise at home streaming pilates video.

People tend to become less active in colder weather. This reduction in physical activity can affect blood circulation and nerve health. Physical activity, even low-impact exercise, is essential for maintaining nerve comfort.

5. Depletion of Essential Nerve-Supporting Vitamins

Vitamin D keeps you healthy while lack of sun. Yellow soft shell D-vitamin capsule against sun and blue sky on sunny day.

Vitamin D, which plays a crucial role in maintaining robust nerve health, is paramount for nerve health. Sunlight exposure is a vital source of vitamin D production in the body. However, during the winter, reduced sunlight exposure can lead to a significant decline in vitamin D levels, impacting your nerve function.

Scientific studies have extensively documented this connection between vitamin D deficiency and nerve health.¹ It’s worth noting that vitamin D is a linchpin in fostering healthy nerves, and its deficiency can have far-reaching effects on nerve function.

In addition to vitamin D, the B vitamins, including B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin), also play an equally essential role in sustaining nerve function and promoting comfort. A deficiency in these B vitamins has been associated with nerve issues such as numbness, tingling, and pins and needles.²

Therefore, maintaining adequate vitamin D and B levels is crucial for nerve health.

Coping with Cold-Induced Nerve Pain

If you or a loved one struggles with neuropathy that intensifies during cold weather, there are strategies to help manage the pain and discomfort:

1. Layering and Warm Clothing

Lovely happy middle-aged family couple having fun outdoors in winter season vacation together, taking walk through snowy forest with smile, dressed in warm clothes.

Layer up to keep warm when heading out in cold weather. Use gloves, thick socks, and warm clothing to minimize exposure to the cold. Staying warm can help reduce vasoconstriction and the resulting discomfort.

2. Heating Pads & Warm Baths

Bath taking woman relaxing in bathtub of hotel room

Applying heating pads to affected areas or soaking in a warm bath can help relax muscles and relieve nerve pain. Just be cautious not to make the water too hot, which could lead to burns.

3. Regular Exercise

Full length shot of happy energetic mature woman in casual clothes exercising at home because of social distancing, practicing yoga on mat, standing in warrior ii pose. Age, wellness and health

Regular, low-impact exercise can help improve blood circulation, maintain muscle health, and reduce the impact of cold-induced nerve pain. Consult a healthcare professional for exercise recommendations tailored to your condition.

4. Moisturizing Skin

Cold weather can dry the skin, exacerbating nerve pain. Regularly moisturize your skin, paying particular attention to areas affected by neuropathy.

5. Supplementing Your Nerve Health

When supporting your nerve health, consider taking a supplement like Stonehenge Health Dynamic Nerve. This remarkable formula addresses nerve discomfort and provides the Vitamin D and B vitamins your nerves need for optimal functioning. *

Dynamic Nerve goes the extra mile by offering 135% of your daily vitamin D requirements. Moreover, its high-dose Vitamin B complex, which includes Benfentomine and Methylcobalamin, supports the maintenance of healthy nerve cells and myelin sheath.*

But does it work?

Absolutely.

And speaking of my mother-in-law, the same one mentioned above, I gave her a few bottles of Dynamic Nerve, and she’s experiencing remarkable success.

“At 89 years old, I had resigned myself to enduring constant nerve discomfort. However, everything changed when I tried Dynamic Nerve. The discomfort and burning are much less, and I only occasionally experience numbness and tingling.* Most importantly, I’m getting much better sleep because I’m not bothered by my nerves.*”
– Diane, New York

Consider trying Dynamic Nerve and discover the support it can bring to your nerve health, just like it did for Diane.*

Dynamic Nerve supplement with a background of someone walking

Sources:
1. Holick MF. N Engl J Med. 2007; 357:266-281
2. Zis P, et al.. Nutrients. 2020; 12(1):75)

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.