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Wise Health
5
D Up!
The National Osteoporosis Foundation (NOF) wants adults
to get more vitamin D.
For adults under 50, the NOF recommends 400 to 800
International Units (IU) daily. And adults who are 50 and
older need 800 to 1,000 IU daily. Up to 4,000 IU daily is
safe.
You can get vitamin D from:
l
Sunshine
– however, in Michigan, we don’t get an
adequate supply.
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Food
– wild-caught
salmon and mackerel
are good sources.
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Supplements
– D2
and D3 are available.
D3 is preferred.
Low levels of vitamin D have been linked to breast cancer,
colon cancer, heart disease, depression, weight gain and
misshapen bones (osteomalacia).
Your doctor can order a blood test to determine if you
have sufficient vitamin D levels.
Respite from a Hot
Flash? Try Respiration.
Try “paced respiration” to control hot flashes. (You
can do this for night sweats – which are often just
hot flashes that occur at night.) Many women
report this reduces the number and severity of
hot flashes. It takes practice – try it twice a day
for 15 minutes. Then, when you feel a hot flash
beginning, stop and perform this exercise.
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Sit comfortably.
l
Breathe. Instead of moving your rib cage,
raise and lower your diaphragm.
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Inhale five seconds, pushing stomach
muscles out.
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Exhale five seconds, pulling stomach
muscles in and up.
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Repeat until you feel cooler.
Pull Out the Shades
“Just as most people have become aware that Ultraviolet
(UV) exposure is unhealthy for the skin, we’re learning
the same harmful effects occur in the eyes,” says Curtis
Wee, O.D., of West Bloomfield Henry Ford OptimEyes.
“UV exposure has been linked to inflammation of the
cornea and cataracts, and we are also noticing an
association between cumulative exposure and macular
degeneration.” If that’s not enough reason to grab your
shades, keep in mind they can also protect the skin
around your eyes from damaging, wrinkle-causing rays.
The closer to 100 percent UVA and UVB protection on
the label, the better. Got children? Make sure they wear
sunglasses, too.
For more tips, visit
menopausesupportblog.com.