Download Winter Health Issues: The Winter Solstice is the

Giving thanks to all that we have and all that we
do. Thank you to my friends, family and
patients that have made my year busy with
memories and many things to be thankful for.
Winter Health Issues:
The Winter Solstice is the shortest day and longest night of the year and usually occurs between December 20 and 23rd. It is
unknown why some people may suffer with fatigue and depression during the winter but the idea of reduced exposure to
daylight during this time may affect everything from mood, alertness, cognitive performance and the quality of sleep. During
normal daily circadian cycles the body produces melatonin in the evening to help us sleep and as the light of the sun in the
morning wakes us the exposure to the light decreases the melatonin. A disruption in this normal exposure to sun throws off the
daily circadian cycle and creates problems. How do you improve your mood, alertness, cognitive performance and quality of
your sleep if you believe your circadian cycle is disrupted? The best thing is to expose yourself to morning light and give yourself
enough time to sleep at night with good sleep hygiene habits. If you are taking medications it is best to talk with your health
care provider about your exposure to sunlight as some medications make your skin sensitive to the sun.
Some of the other benefits of the sun is the vitamin D factor. It is known that in geographic areas with less sun that deficiencies
of vitamin D can be found. Supplementing vitamin D into your diet or adding foods high in vitamin D may help as the winter
days become shorter. In a recent study on Trends in vitamin D intake on food sources in the Minneapolis-St Paul area they
found that in the past 25 years there has been a decline in vitamin D intake from food sources, which potentially may contribute
to vitamin D insufficiency. (1) Some recent articles on pain are now looking at those that experience chronic pain have low levels
of vitamin D. To increase your dietary intake of vitamin D I have included selected food list of foods that contain vitamin D.
While providing self-help remedies to help with your sleep and chronic pain conditions consider the benefits of adding
acupuncture and acupressure into your treatment strategies. A recent article in the Journal of American Medical Association
(JAMA) has addressed and looked at acupuncture for the treatment of chronic pain and the authors determined that
acupuncture for chronic pain is a reasonable referral option. (2) Some of the reported benefits of acupuncture and acupressure
in different studies are reduced or eliminated pain, improved energy and movement and better quality of sleep. Treatment
strategies for those looking at chronic conditions should consider trying acupuncture or acupressure to first reduce the level of
pain and then create a maintenance program that helps reduce or eliminate the pain that fits your circadian cycle. There are
some acupuncture and acupressure strategies to help with sleep problems as well. To determine if acupuncture or acupressure
will help you should give yourself 3-5 treatments for acute conditions and at least 10 treatments for chronic conditions. To
schedule an appointment please contact me at 763-537-4955.
Bonnie Bolash, M.Ac., L.Ac.
Licensed Acupuncturist
4060 Hampshire Avenue North
Crystal, MN 55427
763-537-4955
www.trytcmacupuncture.com
November 2013 Newsletter
Table 3: Selected Food Sources of Vitamin D [11]
IUs per
serving*
Food
Cod liver oil, 1 tablespoon
Percent
DV**
1,360
340
Swordfish, cooked, 3 ounces
566
142
Salmon (sockeye), cooked, 3 ounces
447
112
Tuna fish, canned in water, drained, 3 ounces
154
39
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added
137
34
115-124
29-31
80
20
Margarine, fortified, 1 tablespoon
60
15
Sardines, canned in oil, drained, 2 sardines
46
12
Liver, beef, cooked, 3 ounces
42
11
Egg, 1 large (vitamin D is found in yolk)
41
10
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more
40
10
6
2
vitamin D varies)
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified
yogurts provide more of the DV)
heavily fortified cereals might provide more of the DV)
Cheese, Swiss, 1 ounce
* IUs = International Units.
** DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient
contents among products within the context of a total daily diet. The DV for vitamin D is currently set at 400 IU for adults and
children age 4 and older. Food labels, however, are not required to list vitamin D content unless a food has been fortified with
this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing
lower percentages of the DV also contribute to a healthful diet.
The U.S. Department of Agriculture's Nutrient Database Web site lists the nutrient content of many foods. It also provides a
comprehensive list of foods containing vitamin D. A growing number of foods are being analyzed for vitamin D content.
Simpler and faster methods to measure vitamin D in foods are needed, as are food standard reference materials with certified
values for vitamin D to ensure accurate measurements [15].
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
1.Harnack, LJ. Trends in vitamin D intake from food sources among adults in the Minneapolis-St. Paul, MN metropolitan area,
1980-1982 through 2007-2009. J Am Diet Assoc. 2011 Sep; 111(9):1329-34.
Doi: 10.1016/j.jada.2011.06.009
2. Vickers AJ, Cronin AM, Maschino AC, et al. Acupuncture for Chronic Pain: Individual Patient Data Meta-analysis. Arch Intern
Med. 2012;172 (19):1444-1453.
Doi:10.1001/archinternmed.2012.3654