Staying on top of your health and preventing diseases like cancer requires your body to be nourished with vital nutrients.  Check out the latest research on Vitamin D!

When researchers at Creighton University in Omaha, Nebraska decided to give 1,200 healthy post-menopausal women either a placebo or calcium (1,500mg) plus vitamin D (1,000 IU) every day, they wanted to know if these two nutrients would prevent bone fractures.

Instead they found that the women who were given both vitamin D and calcium were 77 per cent less likely to be diagnosed with cancer (mostly of the breast) over the next four years. (Am. J. Clin. Nutr. 85:1586, 2007)

The same was found for the link between vitamin D and colorectal cancer.  For example, in a study of 535 male health professionals and female nurses, those with high blood levels of vitamin D were only half as likely to be diagnosed with colon cancer as those with low levels. (J. Natl. Cancer Inst. 99:1120, 2007)

A 2009 study of people from states with low sun exposure (in this study, Michigan, Minnesota, and Wisconsin) again high blood vitamin D levels were linked with a higher risk of pancreatic cancer. (Caner Res. 69:1439, 2009)

I have been saying this for years, vitamin D is one of the most important vitamins to make sure you are getting.  Most research recommends at least 1000mg per day. 

Hear are the best sources of vitamin D:

Wild Salmon (170 g)   1,680IU

Trout  (170 g)  660 IU

Sockeye Salmon canned (1/4 cup) 480 IU

Multivitamin, most brands 400 IU

Cod   (170 g) 180 IU

Tuna, canned (1/4 cup) 130 IU (watch your mercury intake)

Milk (1 cup) 90 IU

Yoplait Source yogurt (100g) 30 IU

Egg  (1 large) 20 IU

It is common knowledge now that the way to a stronger back is through your abs.  Yes, it is a fact that the stronger your core abdominal muscles become, the more stability and strength you will gain in your back.

But before you run to the gym and start your sit-ups or crunches… READ THIS!  Or you may set yourself up for further injury.

According to Stuart McGill, (Professor of spine biomechanics at the University of Waterloo) the traditional sit-up generates at least 3,350 newtons ( the equivalent of 340 kg) of compressive force on the spine!  This is enough force to damage a weak or recently injured disc.  The US National Institute for Occupational Safety and Health states that pressure above 3,300 Newtons is unsafe for the spine.

So if you have a weak core, or are just starting out with back care, it is initially safer to replace sit-ups with core work that doesn’t involve flexion of the spine.  You will find these safer exercises taught in our BackFit ”Beginning Home Care Class” and “Advanced Core Class.”  If you are not a current patient, exercises such as PLANKS, SIDE BRIDGES, LEG EXTENSIONS, BIRD DOGS,  and STIR THE POT are safe and effective.  Please ask for guidance if you don’t know these exercises.

As you become stronger and more comfortable with the above core exercises, then you are ready for more complex movments that access multiple muscles simultaneously.  This is achieved with BACKFIT’S MEDEX CORE SYSTEM.  Through this progressive program, you can build a strong core, and have a long-term impact on the health and stability of your spine.

Don’t forget…

Decompression therapy for the discs, alignment therapy for the joints, and core stability for the muscles are the three keys to a healthy back for life.

Have a great week!