D and Cancer
Make sure you get your recommended daily allowance of vitamin D and of calcium! I just took some extra vitamin D and calcium. I'm taking the Life Extension Foundation's Life Extension Mix as a multivitamin, but inasmuch as I'm running on a caloric-restricted diet, taking in something like 70% of the normal calorie count, I'm only taking 6 of their tablets a day instead of the prescribed 9. Of course, with my weight at 130-132 pounds, I would only weigh 2/3rds what someone who's six- foot-four might weigh, and since the daily dosage is the same for both of us, I feel that 2/3rds of the prescribed tablets a day is sufficient. It might even be that I should be taking only five tablets a day, between my relatively diminutive size, and my presumed 70% caloric-burn rate. (The 70% caloric-burn rate is somewhere near what I must be taking in. My weight yesterday was 134, even though I'm remaining on my weight loss diet. I haven't yet switched to a maintenance diet. Of course, I'd love to be able to hold my weight with half the normal calorie intake. That should cut my rate of aging in half. But that's wishful thinking.) It's hard to know what to assume in terms of dosages with this hypothetical 70% metabolic rate.
It can be a little tricky to estimate how much supplementary calcium and vitamin D to take. If you're under 30, the U. S. recommendations call for 1,000 mg. a day of calcium and 200 I. U. a day of vitamin D. If you're between 30 and 70, the recommended daily allowance (RDA) for vitamin D becomes 400 I. U. a day. And if you're over 70, the RDA is 1,200 mg. of calcium and 600 I. U. of vitamin D. The tricky part has to do with how much vitamin D/calcium fortified milk you drink, and any more, with some other foods such as breakfast cereals. Also, salmon provides about 50 mg. of calcium and 100 I. U. of vitamin D per ounce. Liver contains a lot of vitamin D, and probably, a lot of calcium. Tommie Jean and I take supplementary magnesium with our calcium at a ratio of about 2 to 5, which is the ratio found in our multivitamin formulas.
Both calcium and vitamin D take months to build to toxic levels, and months to dwindle from the bodies reserves. Of course, bones and teeth are vast reservoirs of calcium. I'm not sure just where vitamin D is stored except, maybe, in fat and in the liver.
The U. S. National Institutes of Health set a dose of 2,000 I. U. a day of vitamin D as a dose not to be exceeded (long-term).
Incidentally, I might add a few remarks about how I feel.
Last week, on the mornings when my temperature registered 94.6 and 93.6, respectively, compared to the 98.6 that is taken as average, I was a bit chilly and quite laid-back and "loggy"... borderline sleepy. I knew I could move around and maybe drink a cup of hot chocolate to accelerate my metabolism, but I wanted to remain in what I'm guessing is a slower metabolic mode. But the rest of the time, I feel as energetic as I did decades ago.
A week ago Monday, I ran two miles for the first time in 19 years. I switched to swimming and mountain-climbing back in 1985 because I suffered a (painful) fallen left arch. But by now, my foot has healed itself. I hadn't reverted to jogging because I was afraid it might damage my joints. But so far, my joints are doing great.
Last Monday, I ran two miles again at a faster and steadier pace, and this time, I was stiff and sore for several days afterward. I didn't run again until Friday, and then I ran two miles again yesterday. Right now, it's not my legs that are sore, but rather, the intercostal muscles between my ribs. Also, I've developed pain in my left arm muscles each time I've run like this. (The extensor muscle near my shoulder is tender and hurting a little today. But of course, this will pass, as these muscles strengthen.) Climbing Suicide Hill three times no longer gets me breathing hard enough to breathe through my mouth, but running certainly does. That's why my intercpstal are sore They're not accustomed to puffing and panting.
Running like this necessarily speeds up my metabolism, so I'll probably exercise vigorously for half an hour every other day with the idea of getting adequate exercise, and at the same time, holding down my rate of aging as much as I can.
In the meantime, here are four interesting references.
Meals Matter: Eating for Health
The Top Ten Anti-Cancer Foods
CBC.CA The National Magazine- Cancer - Beating the Odds
Your Cancer Risk
To be continued.