Healthy Living

with Dr. Madelyn Fernstrom

 

Question of the Month

Q. I've been hearing a lot about vitamin D. How do I know if I'm getting enough?
A. Vitamin D is not naturally found in most foods, except for fish, because it is normally produced by our skin simply by direct exposure to sunlight. Nowadays, many foods, particularly dairy products, are fortified. This fat-soluble vitamin is key to numerous body functions, including bone, heart, brain and digestive health. Just 15 to 20 minutes of daily sunlight are sufficient to meet the needs of most people.

However, with the abundant use of sunscreen and our shortened, gray winter days in Pittsburgh (and other cities in the more northern latitudes), many of us might not be meeting our vitamin D needs. While 400 IU (International Units, the term used to measure for vitamins) is the basic recommendation for healthy adults, recent evidence reviewed by national advisory groups has just doubled the requirement recommendation for postmenopausal women and seniors from 400 IU to 800 IU. Children's recommended daily intake recently doubled (from 200 IU to 400 IU). To ensure your daily requirement, take a multiple vitamin or a vitamin-D-fortified calcium supplement.

If You Bite It, Write It

Weight control is among the top New Year's resolutions. Optimize your likelihood of success by keeping a food log. Studies show that being accountable to yourself makes you a more mindful eater. A food log forces you to think about what you're eating all day. While some people keep a food journal for a week or two, others find it helps for many months. It's a good idea to write down your daily activity as well. Take an honest look at the end of every day and adjust your daily plan with your "documentation" of your eating and activity.

Help for Troubled Sleepers

Being rested and refreshed is the best way to start off the new year, but for many of us, the term "sleep like a baby" is a distant memory. While metabolic and hormonal changes occurring each decade can contribute to the two most popular problems - falling asleep and staying asleep - there are a few simple lifestyle changes you can make to optimize sound sleep. Cut down on your caffeine intake from all sources (coffee, tea, colas), and don't consume any from 3 p.m. until bedtime. Limit your evening fluid intake to avoid nocturnal visits to the bathroom. Avoid a heavy, high-fat meal within two hours of bedtime. Save rigorous workouts and heavy exercising for earlier in the day. If you're an evening exerciser, make sure you leave two to three hours before bedtime.

Still can't sleep after making these changes? Take this information to your doctor to further investigate other causes.

Olive Oil: Good for You Inside and Out

We're all more budget-minded nowadays, particularly after the holidays, and one of my favorite ways to save is by using what I call "double duty" foods. These are foods that promote good health when you eat them (inside) and also can be used to look good on the outside.

One top choice is olive oil. As a monounsaturated fat, it is a heart-healthy choice. It's also so flavorful that you'll be able to limit portions more easily (a must-do with any dietary fat) without sacrificing flavor.

Now, here's the fun part: Use olive oil to soothe dry skin, lips and hair during the winter months. Massage a few tablespoons of olive oil onto your hair and cover with a shower cap. Leave on for 30 minutes, and rinse out for deep conditioning. Rub on to chapped lips several times daily. You'll be amazed at what a great health and beauty aid olive oil can be.

If you have a health question for Dr. Fernstrom, e-mail her at fernstrom@wqed.org.

 

Dr. Madelyn H. Fernstrom, Ph.D., C.N.S., is the founder and director of UPMC's Weight Management Center. She is the diet and nutrition editor for NBC's "Today Show" and is the author of The Runner's Diet. Also visit "Health Journal with Dr. Madelyn Fernstrom," a health and wellness blog at iVillage.com.