Vit D + Calcium: Too Much Of A Good Thing?

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Vit D + Calcium: Too Much Of A Good Thing?

  • Myth: you can’t get too much calcium!
  • Myth: you must get as much vitamin D as possible!

Let’s tackle calcium first:

❝Calcium is good for you! You need more calcium for your bones! Be careful you don’t get calcium-deficient!❞

Contingently, those comments seem reasonable. Contingently on you not already having the right amount of calcium. Most people know what happens in the case of too little calcium: brittle bones, osteoporosis, and so forth.

But what about too much?

Hypercalcemia

Having too much calcium—or “hypercalcemia”— can lead to problems with…

  • Groans: gastrointestinal pain, nausea, and vomiting. Peptic ulcer disease and pancreatitis.
  • Bones: bone-related pains. Osteoporosis, osteomalacia, arthritis and pathological fractures.
  • Stones: kidney stones causing pain.
  • Moans: refers to fatigue and malaise.
  • Thrones: polyuria, polydipsia, and constipation
  • Psychic overtones: lethargy, confusion, depression, and memory loss.

(mnemonic courtesy of Sadiq et al, 2022)

What causes this, and how do we avoid it? Is it just dietary?

It’s mostly not dietary!

Overconsumption of calcium is certainly possible, but not common unless one has an extreme diet and/or over-supplementation. However…

Too much vitamin D

Again with “too much of a good thing”! While keeping good levels of vitamin D is, obviously, good, overdoing it (including commonly prescribed super-therapeutic doses of vitamin D) can lead to hypercalcemia.

This happens because vitamin D triggers calcium absorption into the gut, and acts as gatekeeper to the bloodstream.

Normally, the body only absorbs 10–20% of the calcium we consume, and that’s all well and good. But with overly high vitamin D levels, the other 80–90% can be waved on through, and that is very much Not Good™.

See for yourself:

How much is too much?

The United States’ Office of Dietary Supplements defines 4000 IU (100μg) as a high daily dose of vitamin D, and recommends 600 IU (15μg) as a daily dose, or 800 IU (20μg) if aged over 70.

See for yourself: Vitamin D Fact Sheet for Health Professionals ← there’s quite a bit of extra info there too

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  • When can my baby drink cow’s milk? It’s sooner than you think

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Parents are often faced with well-meaning opinions and conflicting advice about what to feed their babies.

    The latest guidance from the World Health Organization (WHO) recommends formula-fed babies can switch to cow’s milk from six months. Australian advice says parents should wait until 12 months. No wonder some parents, and the health professionals who advise them, are confused.

    So what do parents need to know about the latest advice? And when is cow’s milk an option?

    What’s the updated advice?

    Last year, the WHO updated its global feeding guideline for children under two years old. This included recommending babies who are partially or totally formula fed can have whole animal milks (for example, full-fat cow’s milk) from six months.

    This recommendation was made after a systematic review of research by WHO comparing the growth, health and development of babies fed infant formula from six months of age with those fed pasteurised or boiled animal milks.

    The review found no evidence the growth and development of babies who were fed infant formula was any better than that of babies fed whole, fresh animal milks.

    The review did find an increase in iron deficiency anaemia in babies fed fresh animal milk. However, WHO noted this could be prevented by giving babies iron-rich solid foods daily from six months.

    On the strength of the available evidence, the WHO recommended babies fed infant formula, alone or in addition to breastmilk, can be fed animal milk or infant formula from six months of age.

    The WHO said that animal milks fed to infants could include pasteurised full-fat fresh milk, reconstituted evaporated milk, fermented milk or yoghurt. But this should not include flavoured or sweetened milk, condensed milk or skim milk.

    3L plastic bottles of milk
    If you’re choosing cow’s milk for your baby, make sure it’s whole milk rather than skim milk. Mr Adi/Shutterstock

    Why is this controversial?

    Australian government guidelines recommend “cow’s milk should not be given as the main drink to infants under 12 months”. This seems to conflict with the updated WHO advice. However, WHO’s advice is targeted at governments and health authorities rather than directly at parents.

    The Australian dietary guidelines are under review and the latest WHO advice is expected to inform that process.

    OK, so how about iron?

    Iron is an essential nutrient for everyone but it is particularly important for babies as it is vital for growth and brain development. Babies’ bodies usually store enough iron during the final few weeks of pregnancy to last until they are at least six months of age. However, if babies are born early (prematurely), if their umbilical cords are clamped too quickly or their mothers are anaemic during pregnancy, their iron stores may be reduced.

    Cow’s milk is not a good source of iron. Most infant formula is made from cow’s milk and so has iron added. Breastmilk is also low in iron but much more of the iron in breastmilk is taken up by babies’ bodies than iron in cow’s milk.

    Babies should not rely on milk (including infant formula) to supply iron after six months. So the latest WHO advice emphasises the importance of giving babies iron-rich solid foods from this age. These foods include:

    You may have heard that giving babies whole cow’s milk can cause allergies. In fact, whole cow’s milk is no more likely to cause allergies than infant formula based on cow’s milk.

    Lentil or pumpkin soup in a bowl with a smily face dolloped in cream or yoghurt
    If you’re introducing cow’s milk at six months, offer iron-rich foods too, such as meat or lentils. pamuk/Shutterstock

    What are my options?

    The latest WHO recommendation that formula-fed babies can switch to cow’s milk from six months could save you money. Infant formula can cost more than five times more than fresh milk (A$2.25-$8.30 a litre versus $1.50 a litre).

    For families who continue to use infant formula, it may be reassuring to know that if infant formula becomes hard to get due to a natural disaster or some other supply chain disruption fresh cow’s milk is fine to use from six months.

    It is also important to know what has not changed in the latest feeding advice. WHO still recommends infants have only breastmilk for their first six months and then continue breastfeeding for up to two years or more. It is also still the case that infants under six months who are not breastfed or who need extra milk should be fed infant formula. Toddler formula for children over 12 months is not recommended.

    All infant formula available in Australia must meet the same standard for nutritional composition and food safety. So, the cheapest infant formula is just as good as the most expensive.

    What’s the take-home message?

    The bottom line is your baby can safely switch from infant formula to fresh, full-fat cow’s milk from six months as part of a healthy diet with iron-rich foods. Likewise, cow’s milk can also be used to supplement or replace breastfeeding from six months, again alongside iron-rich foods.

    If you have questions about introducing solids your GP, child health nurse or dietitian can help. If you need support with breastfeeding or starting solids you can call the National Breastfeeding Helpline (1800 686 268) or a lactation consultant.

    Karleen Gribble, Adjunct Associate Professor, School of Nursing and Midwifery, Western Sydney University; Naomi Hull, PhD candidate, food security for infants and young children, University of Sydney, and Nina Jane Chad, Research Fellow, University of Sydney School of Public Health, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Yes, blue light from your phone can harm your skin. A dermatologist explains

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Social media is full of claims that everyday habits can harm your skin. It’s also full of recommendations or advertisements for products that can protect you.

    Now social media has blue light from our devices in its sights.

    So can scrolling on our phones really damage your skin? And will applying creams or lotions help?

    Here’s what the evidence says and what we should really be focusing on.

    Max kegfire/Shutterstock

    Remind me, what actually is blue light?

    Blue light is part of the visible light spectrum. Sunlight is the strongest source. But our electronic devices – such as our phones, laptops and TVs – also emit it, albeit at levels 100-1,000 times lower.

    Seeing as we spend so much time using these devices, there has been some concern about the impact of blue light on our health, including on our eyes and sleep.

    Now, we’re learning more about the impact of blue light on our skin.

    How does blue light affect the skin?

    The evidence for blue light’s impact on skin is still emerging. But there are some interesting findings.

    1. Blue light can increase pigmentation

    Studies suggest exposure to blue light can stimulate production of melanin, the natural skin pigment that gives skin its colour.

    So too much blue light can potentially worsen hyperpigmentation – overproduction of melanin leading to dark spots on the skin – especially in people with darker skin.

    Woman with skin pigmentation on cheek
    Blue light can worsen dark spots on the skin caused by overproduction of melanin. DUANGJAN J/Shutterstock

    2. Blue light can give you wrinkles

    Some research suggests blue light might damage collagen, a protein essential for skin structure, potentially accelerating the formation of wrinkles.

    A laboratory study suggests this can happen if you hold your device one centimetre from your skin for as little as an hour.

    However, for most people, if you hold your device more than 10cm away from your skin, that would reduce your exposure 100-fold. So this is much less likely to be significant.

    3. Blue light can disrupt your sleep, affecting your skin

    If the skin around your eyes looks dull or puffy, it’s easy to blame this directly on blue light. But as we know blue light affects sleep, what you’re probably seeing are some of the visible signs of sleep deprivation.

    We know blue light is particularly good at suppressing production of melatonin. This natural hormone normally signals to our bodies when it’s time for sleep and helps regulate our sleep-wake cycle.

    By suppressing melatonin, blue light exposure before bed disrupts this natural process, making it harder to fall asleep and potentially reducing the quality of your sleep.

    The stimulating nature of screen content further disrupts sleep. Social media feeds, news articles, video games, or even work emails can keep our brains active and alert, hindering the transition into a sleep state.

    Long-term sleep problems can also worsen existing skin conditions, such as acne, eczema and rosacea.

    Sleep deprivation can elevate cortisol levels, a stress hormone that breaks down collagen, the protein responsible for skin’s firmness. Lack of sleep can also weaken the skin’s natural barrier, making it more susceptible to environmental damage and dryness.

    Can skincare protect me?

    The beauty industry has capitalised on concerns about blue light and offers a range of protective products such as mists, serums and lip glosses.

    From a practical perspective, probably only those with the more troublesome hyperpigmentation known as melasma need to be concerned about blue light from devices.

    This condition requires the skin to be well protected from all visible light at all times. The only products that are totally effective are those that block all light, namely mineral-based suncreens or some cosmetics. If you can’t see the skin through them they are going to be effective.

    But there is a lack of rigorous testing for non-opaque products outside laboratories. This makes it difficult to assess if they work and if it’s worth adding them to your skincare routine.

    What can I do to minimise blue light then?

    Here are some simple steps you can take to minimise your exposure to blue light, especially at night when it can disrupt your sleep:

    • use the “night mode” setting on your device or use a blue-light filter app to reduce your exposure to blue light in the evening
    • minimise screen time before bed and create a relaxing bedtime routine to avoid the types of sleep disturbances that can affect the health of your skin
    • hold your phone or device away from your skin to minimise exposure to blue light
    • use sunscreen. Mineral and physical sunscreens containing titanium dioxide and iron oxides offer broad protection, including from blue light.

    In a nutshell

    Blue light exposure has been linked with some skin concerns, particularly pigmentation for people with darker skin. However, research is ongoing.

    While skincare to protect against blue light shows promise, more testing is needed to determine if it works.

    For now, prioritise good sun protection with a broad-spectrum sunscreen, which not only protects against UV, but also light.

    Michael Freeman, Associate Professor of Dermatology, Bond University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Why Zebras Don’t Get Ulcers – by Dr. Robert M. Sapolsky

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The book does kick off with a section that didn’t age well—he talks of the stress induced globally by the Spanish Flu pandemic of 1918, and how that kind of thing just doesn’t happen any more. Today, we have much less existentially dangerous stressors!

    However, the fact we went and had another pandemic really only adds weight to the general arguments of the book, rather than detracting.

    We are consistently beset by “the slings and arrows of outrageous fortune” as Shakespeare would put it, and there’s a reason (or twenty) why many people go grocery-shopping with the cortisol levels of someone being hunted for sport.

    So, why don’t zebras get ulcers, as they actually are hunted for food?

    They don’t have rent to pay or a mortgage, they don’t have taxes, or traffic, or a broken washing machine, or a project due in the morning. Their problems come one at a time. They have a useful stress response to a stressful situation (say, being chased by lions), and when the danger is over, they go back to grazing. They have time to recover.

    For us, we are (usually) not being chased by lions. But we have everything else, constantly, around the clock. So, how to fix that?

    Dr. Sapolsky comprehensively describes our physiological responses to stress in quite different terms than many. By reframing stress responses as part of the homeostatic system—trying to get the body back into balance—we find a solution, or rather: ways to help our bodies recover.

    The style is “pop-science” and is very accessible for the lay reader while still clearly coming from a top-level academic who is neck-deep in neuroendocrinological research. Best of both worlds!

    Bottom line: if you try to take very day at a time, but sometimes several days gang up on you at once, and you’d like to learn more about what happens inside you as a result and how to fix that, this book is for you!

    Click here to check out “Why Zebras Don’t Get Ulcers” and give yourself a break!

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  • The Gut Revolution – by Dr. Christine Bishara

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  • People with dementia aren’t currently eligible for voluntary assisted dying. Should they be?

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    Dementia is the second leading cause of death for Australians aged over 65. More than 421,000 Australians currently live with dementia and this figure is expected to almost double in the next 30 years.

    There is ongoing public discussion about whether dementia should be a qualifying illness under Australian voluntary assisted dying laws. Voluntary assisted dying is now lawful in all six states, but is not available for a person living with dementia.

    The Australian Capital Territory has begun debating its voluntary assisted dying bill in parliament but the government has ruled out access for dementia. Its view is that a person should retain decision-making capacity throughout the process. But the bill includes a requirement to revisit the issue in three years.

    The Northern Territory is also considering reform and has invited views on access to voluntary assisted dying for dementia.

    Several public figures have also entered the debate. Most recently, former Australian Chief Scientist, Ian Chubb, called for the law to be widened to allow access.

    Others argue permitting voluntary assisted dying for dementia would present unacceptable risks to this vulnerable group.

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    Australian laws exclude access for dementia

    Current Australian voluntary assisted dying laws exclude access for people who seek to qualify because they have dementia.

    In New South Wales, the law specifically states this.

    In the other states, this occurs through a combination of the eligibility criteria: a person whose dementia is so advanced that they are likely to die within the 12 month timeframe would be highly unlikely to retain the necessary decision-making capacity to request voluntary assisted dying.

    This does not mean people who have dementia cannot access voluntary assisted dying if they also have a terminal illness. For example, a person who retains decision-making capacity in the early stages of Alzheimer’s disease with terminal cancer may access voluntary assisted dying.

    What happens internationally?

    Voluntary assisted dying laws in some other countries allow access for people living with dementia.

    One mechanism, used in the Netherlands, is through advance directives or advance requests. This means a person can specify in advance the conditions under which they would want to have voluntary assisted dying when they no longer have decision-making capacity. This approach depends on the person’s family identifying when those conditions have been satisfied, generally in consultation with the person’s doctor.

    Another approach to accessing voluntary assisted dying is to allow a person with dementia to choose to access it while they still have capacity. This involves regularly assessing capacity so that just before the person is predicted to lose the ability to make a decision about voluntary assisted dying, they can seek assistance to die. In Canada, this has been referred to as the “ten minutes to midnight” approach.

    But these approaches have challenges

    International experience reveals these approaches have limitations. For advance directives, it can be difficult to specify the conditions for activating the advance directive accurately. It also requires a family member to initiate this with the doctor. Evidence also shows doctors are reluctant to act on advance directives.

    Particularly challenging are scenarios where a person with dementia who requested voluntary assisted dying in an advance directive later appears happy and content, or no longer expresses a desire to access voluntary assisted dying.

    Older man looks confused
    What if the person changes their mind? Jokiewalker/Shutterstock

    Allowing access for people with dementia who retain decision-making capacity also has practical problems. Despite regular assessments, a person may lose capacity in between them, meaning they miss the window before midnight to choose voluntary assisted dying. These capacity assessments can also be very complex.

    Also, under this approach, a person is required to make such a decision at an early stage in their illness and may lose years of otherwise enjoyable life.

    Some also argue that regardless of the approach taken, allowing access to voluntary assisted dying would involve unacceptable risks to a vulnerable group.

    More thought is needed before changing our laws

    There is public demand to allow access to voluntary assisted dying for dementia in Australia. The mandatory reviews of voluntary assisted dying legislation present an opportunity to consider such reform. These reviews generally happen after three to five years, and in some states they will occur regularly.

    The scope of these reviews can vary and sometimes governments may not wish to consider changes to the legislation. But the Queensland review “must include a review of the eligibility criteria”. And the ACT bill requires the review to consider “advanced care planning”.

    Both reviews would require consideration of who is able to access voluntary assisted dying, which opens the door for people living with dementia. This is particularly so for the ACT review, as advance care planning means allowing people to request voluntary assisted dying in the future when they have lost capacity.

    Holding hands
    The legislation undergoes a mandatory review. Jenny Sturm/Shutterstock

    This is a complex issue, and more thinking is needed about whether this public desire for voluntary assisted dying for dementia should be implemented. And, if so, how the practice could occur safely, and in a way that is acceptable to the health professionals who will be asked to provide it.

    This will require a careful review of existing international models and their practical implementation as well as what would be feasible and appropriate in Australia.

    Any future law reform should be evidence-based and draw on the views of people living with dementia, their family caregivers, and the health professionals who would be relied on to support these decisions.

    Ben White, Professor of End-of-Life Law and Regulation, Australian Centre for Health Law Research, Queensland University of Technology; Casey Haining, Research Fellow, Australian Centre for Health Law Research, Queensland University of Technology; Lindy Willmott, Professor of Law, Australian Centre for Health Law Research, Queensland University of Technology, Queensland University of Technology, and Rachel Feeney, Postdoctoral research fellow, Queensland University of Technology

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  • Healthy Living in a Contaminated World – by Dr. Donald Hoernschemeyer

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    There’s a lot going on here, as this book tackles very many kinds of common contaminants, from waste products and industrial chemicals (such as from fracking), pesticides that are banned in most places but not the US, smog and soot from coal and oil power, mercury and other heavy metals, dioxins, Teflon and its close relatives, phthalates, BPA, and other things again regulated out of use in many countries but not entirely in the US (which bans them only in some things, like baby bottles), drinking water issues of various kinds, and much more.

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