Don't Let the Darkness Loom Over Your Health: Everything You Need to Know About the Sunshine Vitamin

 Written By: Dylan Moffatt; SLU Dietetic Intern

As the clocks fall back into standard time, we are officially into the season of cozy sweaters, shorter days, and the undeniable craving for sunshine again, though some people may like the darkness. We are on standard time until March 9th, 2025, when we spring forward to Daylight Savings Time. One way to remember which way the clocks go is in the Fall we fall back an hour; in the spring we spring forward an hour. So as our daylight slowly falls away, it’s time to talk about what we all love, the sunshine and the incredible nutrient it brings us Vitamin D!

Sunshine does not just lift our spirits or warm our faces on a winter day but its also our personal health ally, helping our body produce Vitamin D, nicknamed the sunshine vitamin, rightfully so. This powerful vitamin is a key role in our body’s quest to maintain health. Although the sun is all around us, just under half of all Americans are deficient (42%). Let’s bundle up and let the sunshine some light on Vitamin D and reveal why it is so important.

Why is vitamin D important?

Vitamin D promotes calcium absorption in the gut and helps maintain adequate levels of minerals to enable bone health and prevent low levels of calcium, which may cause cramps or spasms. Vitamin D is needed for bone growth and bone remodeling throughout our lifespan and without it our strong bones can begin to weaken, become brittle, or misshape. This vitamin also plays a role in reducing inflammation, cell growth, neuromuscular and immune function and glucose metabolism. It also may help improve your mood as the dark winter approaches and the winter blues come hollowing in.

What are symptoms of deficiency?

There are many symptoms to vitamin D deficiency and its always best to consult a doctor to determine if you are at risk and should be tested. A doctor can also prescribe the right dosage based on your test results. It should be noted that symptoms can be subtle and could also be part of a different problem. Some symptoms may include frequent illness/infections, fatigue, tiredness, bone/back pain, impaired wound healing, and bone loss. It’s best to consult a doctor to determine if your symptoms may be from a vitamin D deficiency.

What is the difference between Vitamin D2 & D3?

The only difference between them is in their chemical structure, and both can be well absorbed into the small intestine. Vitamin D is a fat-soluble vitamin which means it absorbs well when fat is present in the small intestine, though some of it still absorbs when no fat is present. There is no difference in absorption between the two, the only main difference is D3 usually is found in animals and D2 is usually found in plants.

How much do I need?

Below is a table based on age and there is no difference between sexes. Vitamin D is also required on all food labels under the nutrition facts, so I can easily be found at the bottom. Fun fact: Vitamin D, Calcium, Iron, and Potassium are the nutrients considered mandatory for every food label.

How do I get Vitamin D?

The best food sources that contain vitamin D are trout, salmon, tuna and mackerel. Animals’ diet affects how much vitamin D is found in their meat. Other sources also include beef liver, egg yolks, and cheese, though they have small amounts. Some mushrooms contain vitamin D as well, and when exposed to UV light it increases their levels of the vitamin just like us! Fortified foods are where most Americans get vitamin D. The milk supply usually has vitamin D added as it helps with calcium absorption as well. Other products that are fortified include breakfast cereals, some orange juices, yogurt, and other dairy products. From the sun it is best during midday during the summer, making it the smallest amount of time needed to have enough vitamin D production, it can take anywhere between 10-30 minutes to have enough exposure. Too much sun can cause damage to the skin and have serious consequences. The more skin that is exposed to sunlight, the greater the exposure in less time, and it is best not to use sunscreen as it will affect the UV rays absorbing into the skin. It is best to limit overall sun exposure due to risks like sunburn, eye damage, aging skin, heat stroke, and skin cancer. When in the winter months it is best to either consume foods which contain vitamin D or are fortified with it. You can always ask your doctor if a vitamin D supplement is right for you in the winter months.

What are the top sources of Vitamin D?

3 oz of Trout provides 16.2 mcg

3 ounces of sockeye salmon provides 14.2 mcg

1 cup of fortified 2% milk contains 2.9 mcg

1 serving of fortified breakfast cereal contains 2.0 mcg

1 large egg provides 1.1 mcg

Can I overdo it on Vitamin D?

Like overloading hot chocolate with too many marshmallows, too much vitamin D can cause issues. It is best to stick to recommended amounts or talk to your healthcare provider.

As you embrace the colder months with blankets and warmth do not let the winter months dim out your vitamin D. You can soak in the limited sun or enjoy a bowl of cereal or OJ remember the winter won’t last forever. The winter darkest may be upon us but that does not mean our health has to enter a dark period as well.

Happy Gut, Happy Life: 10 Simple Steps to a Healthier Digestive System

Written By: Elizabeth Link; SLU Dietetic Intern

Have you ever wondered why everyone is so obsessed with gut health these days? Or found themselves on #guttok ? There is a social media craze, leading to companies hopping on the trend to produce new products containing prebiotics, probiotics, fiber, and so much more. We see drinks, supplements, and bizarre diets, all marketed as ways to “heal the gut” which can seem overwhelming and lead to the question: does it really work? 

Before we answer that question, let’s look at the prevalence of gastrointestinal (GI) disorders across the world. A global survey of over 73,000 adults from 30+ countries found that more than 40% of surveyors self-reported GI disorders such as IBS or constipation. Some say that the increase in ultra-processed food production and consumption over the last several decades is part of the reason why we have seen such an increase in GI issues. However, there are so many other factors that contribute to the function of one’s gastrointestinal tract: sleep, stress, medications, physical activity, and even your own genetics. 

All of the chit-chat surrounding gut health has sparked interest not only on the internet, but researchers as well. Recents studies have shown that increasing the diversity of gut microbiota—the “good” bacteria in your digestive system—can enhance immune function, support mental health by alleviating conditions like depression, improve sleep quality, and cardiovascular health. However, recent social media trends around “gut health” can be misleading and harmful. As University of London senior lecturer Stephanie Alice Baker explained in a 2022 New York Times article, these trends are a form of “self-optimization.” In other words, a way to promote diet culture and unattainable body ideals. By reframing weight loss as “gut healing,” social media influencers often encourage extreme, unhealthy diets. Many of these influencers lack medical expertise and may even promote products simply because they’re being paid.

So, what can we do? Sadly there is no “quick fix” or “magic pill” to cure our gut health at a rapid pace. However, here is a list of 10 practical tips you can follow to improve your gut health over time:

     1. Eat a balanced diet with fiber 

         Eat a variety of fresh, whole foods, especially fruits, vegetables, legumes, beans, nuts, and whole grains. These foods are high in fiber, which can help with digestion, reduce the risk of GI disorders, and feed healthy gut bacteria. 

     2. Eat fermented foods 

        Fermented foods like yogurt, kimchi, sauerkraut and kombucha can increase the diversity of good bacteria in the gut. One study found that people who ate six servings of fermented foods each day saw gut health benefits. Of course, take that with a grain of salt—fermented foods are a great addition to a diet, but don’t need to be the majority of one. 

    3. Eat smaller meals 

        Avoid overfilling your stomach, which can cause reflux. Instead, eat small, frequent meals throughout the day. 

    4. Practice mindful eating 

        Slow down at meal times. Turn off the T.V., put the phone away, and focus on the meal. Chew your food well before swallowing and listen to your body’s own hunger cues to know when satiety hits. 

    5. Limit late-night snacking 

        Your GI tract is most active during the morning and the daytime, so try to incorporate your             nutrition into those hours instead of late-night meals. 

    6. Manage your stress 

        Stress can make it harder for your body to digest food. Try relaxation techniques like mindfulness, breathing, or exercise. 

    7. Get enough sleep 

        Adults should get 7-9 hours of sleep per night. Roughly 65% of adults report not sleeping the recommended amount. 

    8. Stay hydrated

        Water is necessary to maintain digestive health by allowing absorption of key nutrients and aiding in gut motility. Light yellow or pale straw urine indicates good hydration. 

    9. Consider probiotics 

        Talk to your doctor about taking probiotics, which are supplemental healthful bacteria that may help with constipation and IBS. 

    10.Avoid highly processed foods 

        Ultra-processed foods are stripped of fiber and digested in the stomach, which can starve your microbiome. 

So next time before you follow the influencer diet that promises to “de-bloat” your belly, or you reach for a brand new gut health supplement, consider these tips. You may be surprised at how much better you feel just by following step #1- a balanced diet with whole foods, lots of color from fruits and vegetables, and lean proteins. And if you ever need extra assistance, contact a registered dietitian for all your questions and concerns–not the self proclaimed “health coach” on social media. New diet and lifestyle changes/habits take time to implement so desired results can follow. You got this! 

The Pitfalls of Dieting and Using Intuitive Eating as a Solution

 Written By: Sarah Lett; SLU Dietetic Intern

        Have you heard of a diet or food trend that promises to help you lose weight, improve your health, or feel better in general? I certainly have! Fortunately, there are some diets that have been shown to improve health outcomes across the board, including more lifestyle change-based diets like the Mediterranean and DASH diets– however, not all diets are created equal. Some popularized diets out there, such as keto, low-fat, and no added sugar diets, involve cutting out a type of food based on the premise that because nutrients like fat or added sugar are “bad” for our health, they should be eliminated from the diet at all costs. Additionally, diets that promote a calorie restriction as a whole to lose weight have also taken the public by storm. 

 Both types of dietary behaviors can be considered “restrained eating” (otherwise known as dieting), which is defined as purposefully limiting the consumption of certain foods, especially more calorie-dense foods, to achieve a certain weight or for other health reasons1,2. Although you may not have heard the term “restrained eating” before (I didn’t before writing this blog!), a lot of us have either tried a diet or know someone who has tried one before. Oftentimes, these diets stem from the way that society has deemed certain foods “good” or “bad” solely based on their nutritional value. This perspective of food creates a polarizing view on foods that may bring us joy but may not be the most nutrient-dense. Because of this, diets and dietary behaviors like these are likely doing more harm than good to our overall health. 

As you may expect, dieting can have negative consequences on our physical health. For example, although dieting may help people lost weight in the short-term, it has been shown to be associated with weight gain as well1. Restricting total food intake or specific foods throughout the day may also cause a person who diets to overeat at the end of the day or once they are safely by themselves, leading to their weight frequently fluctuating2. Restricting specific types of food or food groups can also prevent people who diet from getting all the energy and nutrients they need to function. 

What you may not expect, on the other hand, is the mental toll that dieting can cause. For example, that dieter who restricted during the day and overate at the end of the day may have felt guilt for straying from their diet, felt shame for eating foods they “shouldn’t” have eaten, or lost their sense of control around food2. Dieting may also make someone feel self-conscious or isolated from others– if you were at a birthday party for a friend and everyone else is enjoying a piece of cake while you are overthinking whether you should eat a piece or not, that would feel isolating, right?  

Of course, it is important to be mindful of consuming certain foods or nutrients if it is medically indicated for certain conditions. For instance, if you have a severe allergy or an autoimmune disorder directly related to food, such as celiac disease, avoiding the triggering foods would be the right thing to do.  

As an alternative to dieting, a holistic approach to eating a nutritious and balanced diet while minimizing guilt is intuitive eating, which focuses on listening to your body and its cues for hunger and fullness3. It does not involve restriction– all foods can fit, which allows you to truly be able to eat all the foods you love. Research has shown that, unlike dieting, intuitive eating improves aspects of mental health related to food and body image, specifically anxiety, self-esteem, body satisfaction, and pleasure with eating3. Because of the benefits to mental health, intuitive eating tends to be a more sustainable dietary lifestyle than dieting, which will help prevent trying many different types of diets that don’t work out long-term. 

Intuitive eating considers what you eat, but another crucial aspect related to intuitive eating is how eating makes you feel. If you grew up having pizza on Sunday nights for dinner and you want to order a pizza for dinner, it’s better in the long run to enjoy that pizza and not feel guilty for eating it than to eat something else and not feel as satisfied mentally or physically.  

If you or someone you know is struggling with yo-yo dieting and can’t seem to find a dietary lifestyle that sticks, try implementing these intuitive eating practices and see how you feel afterwards. 

The moral of the story? Enjoy that piece of cake on your birthday!  

From Fertility to Social Media: What I Learned as a Dietetic Intern at FNCE 2024

 Written By: Whitney Twit; SLU Dietetic Intern 

        A few weeks ago, I attended my first professional conference, The 2024 Food and Nutrition Conference and Expo (FNCE) in Minneapolis, MN. I travelled with a group of other dietetic interns, and we did our best to make the most of our trip – hiking to a waterfall, shopping at the Mall of America, and exploring downtown Minneapolis. While you may think these activities are what made the trip enjoyable, it really was the conference itself! We were able to network with other students, RDs, and future employers, attend educational sessions, visit with vendors at the food expo, and bring home lots of free goodies.  

FNCE is sponsored by the Academy of Nutrition and Dietetics and is the largest meeting of nutrition and dietetics professionals worldwide. The conference runs Saturday to Tuesday and is held in a different US city each fall. They offer continuing education sessions throughout each day, covering topics from fertility to eating disorders to athletics, as well as shorter “learning lounge” lectures during breaks. The expo hall is filled with hundreds of food and beverage companies promoting their products (and often giving out free samples!) as well as a poster presentation where researchers are discussing their studies. 

While FNCE is primarily designed to be a learning and networking opportunity for dietitians, dietetic technicians, and other nutrition professionals, they do a great job of supporting students and interns as well. They offer student stipends to cover the cost of registration, as well as student host positions which significantly discount registration costs in exchange for a few hours of work during the conference. There are also specific sessions and events designed specifically for students, like a welcome dinner, a dietetic internship fair, and a resume building workshop. I attended a FNCE First Timers session in the learning lounge, which was geared toward students and interns and provided helpful information about how to navigate a conference of this scale. They also emphasized the importance of networking, which I got to participate in with vendors at the expo, researchers at the poster presentation, and by striking up conversation with people sitting next to me during sessions. 

One of my favorite parts of FNCE was attending the education sessions taught by skilled RDs, physicians, psychologists, and other professionals. There was a wide diversity of topics, with a total of over 90 different education sessions offered over four days. I was able to choose topics or speakers that I wanted to learn more about, as many of the topics are unique and not covered in school. Getting to learn alongside professionals was a new experience for me, and one that excited me for my future in the field. Here are some things I learned from a few of my favorite sessions: 

Breastfeeding: This session addressed the role of RDs in overcoming challenges in meeting breastfeeding goals in the US. The Supplemental Nutrition Program for Women, Infants, and Children (WIC) is one of the largest promoters of breastfeeding, employing registered dietitians and board-certified lactation consultants. The speakers walked through a registry study showing a gap in impactful RD care for mothers struggling with breastfeeding and presented a case study to practice using appropriate NCP terminology. 

Anorexia Nervosa: This session focused on the treatment and pathophysiology of anorexia nervosa. I learned that there are many nutrient deficiencies associated with this disorder, like essential fatty acids, zinc, folate, and B12, and that their reversal may cause weight restoration, decrease in GI discomfort, and healing. 

Social Media: Two prominent RDs on social media led this session, which emphasized the importance of dietitians in this space as public health advocates. Only 2% of the health information on TikTok is completely true, and this is where a majority of young people are receiving their information now. They walked through practical tips for how to get started on social media and the importance of supporting other dietitians in bringing truth to harmful nutrition claims and trends. 

Women’s Fertility: Infertility affects 15.5% of reproductive age women in the US and is impacted by many different factors like hormones, nutrition, stress, sleep quality, and environment. The speakers walked through the importance of the HPA axis as well as gut health in endocrine function. I learned about the role of nutrients like omega-3, vitamin D, folate, and zinc in the growth, development, and quality of eggs. The speakers also discussed endocrine disruptors like BPA and phthalates, found in plastic containers and wraps and how avoiding these can support reproductive health. 

The benefits of attending a professional conference as a student extend far beyond gaining knowledge at education sessions. One recent study found that nonpresenting undergraduate students attending a professional conference gained a new and broadened understanding of their field, networked with professionals and fellow students, enjoyed meeting vendors, and explored nontraditional career pathways.1 Another study in 2020 showed a statistically significant increase in nursing students’ sense of belonging to the profession after attending a professional conference.2 After attending FNCE, I can personally say that I experienced many of these benefits as well. I feel much more educated, well connected to the dietetics field, and confident in my networking skills. 

Ultimately, I believe attending FNCE has expanded my view of the nutrition and dietetics field and spurred my excitement for a future profession. I came home with new knowledge, connections, and giveaways! I was also able to use this conference as a time to reconnect with some professors and mentors from my undergraduate career, which was very important to me. I would encourage any students or dietetic interns to attend FNCE if they are able. Next year, FNCE will be held in Nashville, TN (my hometown!), and I can’t wait to attend again and see what freebies and knowledge I bring home!