Are You D Deficient?

DID YOU KNOW...

Vitamin D supplementation could reduce the risk of influenza and other viral infections of the upper respiratory system.

Five Important Facts You Probably Didn't Know About Vit D

  • Helps build strong bones; your body need vitamin D to extract calcium properly from the food you eat, but a vitamin D deficiency means you cannot absorb enough calcium.
  • Triggers the body’s immune cells to produce antibodies, and therefore boosting your immune system.
  • There are two different forms of vitamin D: Ergocalciferol (vitamin D2) which is often used as a food additive and Cholecalciferol (vitamin D3, a naturally occurring form of vitamin D, synthesized in the skin from endogenous or dietary cholesterol upon exposure to sunlight.
  • You get it through diet and sunlight. (Read on to find out the top vitamin D food sources)
  • It can boost brain function; studies recently suggested that low vitamin D levels could increase the risk of developing dementia.

Did you know that many people only need about 15 minutes of sun three times a week for their bodies to make adequate amounts of vitamin D? ​

A Little Extra Vitamin D from your food

  • Fatty fish such as salmon, tuna, and mackerel are among the best sources.
  • Beef liver, cheese, and egg yolks provide small amounts.
  • Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to ultraviolet light.
  • Almost all of dairy milk supply is fortified with 400 IU of vitamin D per quart, and so are many of the plant-based alternatives such as soy milk, almond milk, and oat milk. But foods made from milk, like cheese and ice cream, are usually not fortified.
  • Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels.

How Do You Know If You Are D Deficient?

Signs and symptoms might include:

  • Fatigue
  • Bone pain
  • Muscle weakness, muscle aches, or muscle cramps
  • Mood changes, like depression

D deficiency can occur when usual intake is lower than recommended levels over time, exposure to sunlight is limited, the kidneys cannot convert activate the inert form (from food and supplement), or absorption of vitamin D from the digestive tract is inadequate.

Why taking a vit D supplement may be more important than ever in the time of COVID-19?

Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. Studies are now being published that provide direct evidence of the effect of vitamin D supplementation on COVID-19 patients, and the association of vitamin D intake and/or status on disease severity and death.

One of the studies found that the administration of 25(OH)D at the early stages of COVID-19 significantly reduced the need for admission to the ICU, regardless of existing comorbidities.

YOU CAN HAVE TOO MUCH VITAMIN D ...

You could end up doing more harm than good if you regularly exceed the dosage in your daily supplement. Taking too many vitamin D supplements over a long period of time can cause more calcium to be absorbed than can be excreted. The excess calcium can be deposited in and damage the kidneys. As always, moderation wins out.

Science says … what does this mean for you?

Do you know what your vitamin D level is? Could a D deficiency be putting a damper on your immune response? Be sure to test to find out, and take steps to keep it within a target of 40-60 ng/ml or 100-150 nmol/L.

Give your immune system the nutrients it needs to support a healthy you and protect yourself from unnecessary diseases. Talk to our friendly Lifestyle Clinic team in person for a blood test consultation or email nicole.bravata@thanyapura.com to discuss your options from Vitamin D blood test to injections and oral supplements.

References

  1. Aranow, Cynthia. “Vitamin D and the immune system.” Journal of investigative medicine: the official publication of the American Federation for Clinical Research vol. 59,6 (2011); 881-6. doi:10.2310/JIM.0b013e31821b8755
  2. Grant, William. “Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths.” Nutrients vol. 12, 988 (2020); 1-19. doi:10.3390/nu12040988
  3. Sunyecz JA. “The use of calcium and vitamin D in the management of osteoporosis.” Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552
  4. Lee JY, So TY, Thackray J. “A review on vitamin D deficiency treatment in paediatric patients.” J Pediatr Pharmacol Ther. 2013;18(4):277-291. doi:10.5863/1551-6776-18.4.277

This article is a nutritional tip brought to you by Morgane Quinchon, Thanyapura’s Nutrition Manager, Registered Dietitian & Sports Nutrition Advisor.

Edited by Ashlyne Nair

Powerful Probiotics

DID YOU KNOW...

Probiotics work by maintaining a healthy balance of our gut microbiome; they're all for equality!

This balance is easily upset from harmful substances – whether it’s an overload of antibiotics, viruses and accidental or temporary excesses of organic matter – and that’s when we need reinforcements: enter probiotics.

A plethora of conditions, from obesity to anxiety, appear to be linked to the microbes inside us. Ask most people to define microbiome, and a handful might say that it refers to a bacterial ecosystem that lives in a specific place. They may even mention the gut. To put it in layman’s terms, your microbiome is your body’s ecosystem of ‘good’ and ‘bad’ bacteria.

WHAT DO YOU ACTUALLY NEED TO KNOW ABOUT THE BENEFITS OF PROBIOTICS?

1) Keep your digestion working the way it should

Probiotics will help in digestive issues, candida overgrowth (an imbalance of yeast in the microbiome) and leaky gut. (1)

2) Restore your gut health after taking antibiotics

When you treat an infection with antibiotics, many of your ‘good’ bacteria are killed off along with the bad bacteria. Taking probiotics afterwards will restore the balance and diversity of your gut health. (2)

3) Keep your immune system strong

Probiotics enhance immune function through supporting the regeneration of the intestinal lining, keeping bad bacteria from entering the blood stream, and therefore maintaining the overall health of the immune system. (3)

4) Uplift your mood

Often called the “second brain,” your microbiome has a direct impact on your brain chemistry. Probiotics can have a brain-altering effect through their innate mechanism to produce neurotransmitters such as serotonin, GABA, and acetyl-choline. A diet high in natural probiotics has been proven to improve symptoms of depression. (4)

FOOD FOR THOUGHT

YOU ARE HOST TO 100,000 BILLION BACTERIA! You host about 430 times more bacteria than the Milky Way hosts stars.
Yes, you are an extraordinary ecosystem.
Rest assured, the vast majority of the 100,000 billion bacteria that live with you also work for your general well-being.

JUST REMEMBER THIS

Supplements aren’t the only way to get a daily dose of probiotics. Here is a list of 6 probiotic foods that are super healthy:

  1. Kombucha (Available at Booster Deli & Café with delicious flavours from rosella, lime & ginger and butterfly pea flower in 200 ml bottles)
  2. Kefir (traditionally from dairy products but can be vegan as well)
  3. Apple cider vinegar
  4. Miso (fermented soybean paste)
  5. Fermented vegetables such as pickles or sauerkraut
  6. Yogurt, especially plain Greek yogurt

References

  1. Verna, Elizabeth C, and Susan Lucak. “Use of probiotics in gastrointestinal disorders: what to recommend?.” Therapeutic advances in gastroenterology vol. 3,5 (2010): 307-19. doi:10.1177/1756283X10373814
  2. Rodgers B, Kirley K, Mounsey A. PURLs: prescribing an antibiotic? Pair it with probiotics. J Fam Pract. 2013;62(3):148-150.
  3. Lambring CB, Siraj S, Patel K, Sankpal UT, Mathew S, Basha R. Impact of the Microbiome on the Immune System. Crit Rev Immunol. 2019;39(5):313-328. doi:10.1615/CritRevImmunol.2019033233
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319175/

This article is a nutritional tip brought to you by Morgane Quinchon, Thanyapura’s Nutrition Manager, Registered Dietitian & Sports Nutrition Advisor.

Edited by Ashlyne Nair

The 3 R’s of Recovery Nutrition

DID YOU KNOW...

If you wish to maintain a consistent active lifestyle, you’ll need to replenish your body from the 3 R’s of recovery to build yourself back up after your training and prepare you for your next one.

REFUEL WITH CARBOHYDRATES

  • Carbohydrates are your muscles’ primary energy source.
  • Depending on the length and intensity of your workout, your carbohydrate stores may be significantly depleted.
  • Post-workout is the best time to replenish these stores, because your muscles absorb nutrients like a sponge during this time.

REBUILD WITH PROTEIN

  • Next you must rebuild cells by focusing on the protein and amino acids required to help maximize muscle repair.
  • Regardless of the type of exercise you engage in, your muscles undergo some form of micro trauma on the cellular level (especially true with resistance training).
  • Protein helps to start the repair and rebuilding processes, which ultimately initiate muscle growth.

REHYDRATE WITH FLUIDS & ELECTROLYTES

  • Finally, and just as important is getting sufficient hydration. You may know that the body is made up of 60% water. You may not know that fluids help regulate body temperature, blood pressure, and also transport energy & nutrients throughout the body.
  • That is why it is essential to allow the body to achieve balance and maintain the process of recovery by replenishing any fluids lost.
  • Consequences of dehydration include cramping, muscle fatigue, dizziness, headaches, and impaired mental/physical performance.

Now that you’ve had a chance to skim over the 3 R’s, let’s incorporate them into your post-workout regimen. And if you don’t have the time or appetite for a nutrient dense meal directly after training, recovery shakes are a great option!

Thanyapura’s signature ‘Post-Workout Recovery Shake’ at Booster Deli & Café delivers a delicious and nutritious blend of fruits and vegetables for your post-workout needs. Apple, celery, lime, pineapple, banana, avocado, rice and hemp protein blended with ice for a refreshingly sweet and slightly tangy smoothie to Refuel, Rebuild and Rehydrate.

Stay active and remember to give this recovery shake a try when you’re here next!

This article is a nutritional tip brought to you by Morgane Quinchon, Thanyapura’s Nutrition Manager, Registered Dietitian & Sports Nutrition Advisor.

Edited by Ashlyne Nair

More About Thanyapura

Current Promotions

We have a selection of food & beverage promotions to help you get started with us!

Detox Juice Program

Starting from THB 1,200 per day only. We make all your juice fresh every morning to have you performing better.

Beet it!

DID YOU KNOW...

Beetroot (beet) juice can boost your overall performance?

Drinking beet juice raises the nitric oxide levels in your body which helps the inner muscles of your blood vessels to relax and widen. This then enables your blood to move freely, delivering oxygen and nutrients to your whole body more efficiently!

In fact, vegetables high in nitrate – beetroot being at the top – can help to promote healthy blood flow resulting in lowered blood pressure, better brain function, and improved athletic performance.

Beets are a rich source of antioxidants, such as vitamin C, carotenoids, phenolic acids, and flavonoids, along with nitrate. And thanks to its impressive nutritional profile, professional athletes are supplementing with beet juice for improved cardiorespiratory endurance, performance and recovery.

4 IMPRESSIVE & SURPRISING BENEFITS OF BEET JUICE:

  1. Endurance athletes swear by beet juice to help cut minutes off run time and improve tolerance against high-intensity exercise.
  2. Acts a great blood purifier, which is key in keeping your skin glowing and healthy.
  3. Beet juice with its pulp is full of fibre helps in regulative your digestive processes and relieves constipation.
  4. Though high in sugar, beets actually help in regulating your blood sugar levels as the natural sugars are released very slowly in the body and thus, prevents sudden spikes.

The Bottom Line … So Beet It!

The beautiful beets have come a long way. They are one of the healthiest vegetables you can juice, undoubtedly. A glass of beet juice helps in giving you all the vitamins and minerals in a concentrated form.

It is best to have beet juice early morning or one hour before your breakfast. Here are a couple of delicious and easy ways to add more beets to your diet:

  • Up Beet Detox Juice – beetroot, red apple and celery
  • Pre-Workout Energy Shake – beetroot, mango and orange blended with some ice and a pinch of Himalayan pink salt

Available at Booster Deli & Café, open every day from 7 AM – 7 PM for dine-in and take-away. You can also pre-order via the link here to cut down on wait time: https://qr.finedinemenu.com/#/divine-restaurant/menu

This article is a nutritional tip brought to you by Morgane Quinchon, Thanyapura’s Nutrition Manager, Registered Dietitian & Sports Nutrition Advisor.

Edited by Ashlyne Nair

More About Thanyapura

Current Promotions

We have a selection of food & beverage promotions to help you get started with us!

Detox Juice Program

Starting from THB 1,200 per day only. We make all your juice fresh every morning to have you performing better.