Included among last week’s “Ask Me Anything” responses were several requests for a Primal commentary on acne. A lot of people have asked for this kind of post over the years. The fact is, it’s a great question. Acne is a common problem that gives too many people too much grief. Our medical establishment’s prescription for acne generally involves dehydrating the skin into oblivion, sandblasting it with chemicals, or pumping hormones, antibiotics and potentially toxic meds into the patient. (If any of these methods have worked for you, I mean no offense. I just think people deserve better options than these.) Is there a healthier, more Primal method to a clear complexion? In a nutshell, yes. I’m not talking rabbit-in-a-hat trick but a lifestyle approach with natural options that minimize the systemic and external conditions associated with acne. Let’s look at the full picture.
Okay, I’ll admit it. I may have spoken out of turn a couple week’s ago when I tried to completely cover vitamin D in a mere three posts (Deconstructing Vitamin D, Vitamin D: Sun Exposure, Supplementation and Doses, Vitamin D: Confounding Factors). A bunch of questions popped up in the comment boards – so here’s my attempt to tie up the loose ends and cover any further wrinkles in the vitamin D story.
Living in Los Angeles, I am lucky enough to be able to get much of my Vitamin D from sunlight all year round. I still take an oral D3 supplement when I’m traveling, too busy to spend much time outside, feel a sniffle coming on, etc. I take 4-10k IU D3 from Carlson’s drops (2k IU per drop). I prefer to get my D3 from the sun, however. It is not what I know I’m missing that concerns me, but what I don’t know that I may be missing. Sunlight may yield other health benefits beyond just Vitamin D production. Oral dosing with D3 won’t give you these other possible benefits.
And I’ve also noticed that switching from a SAD to a primal diet has dramatically improved my sun tolerance (and put a metabolic disorder–porphyria–into remission.
Yesterday I recommended 4000 IU of vitamin D each day as a good starting point for most people. Though, it’s difficult – nay, impossible – to provide a perfect, universal prescription for vitamin D3 intake. People, and their lifestyle behaviors and environmental conditions are just too different. It’s like with diet. Everyone does well with the basic building blocks, stuff like meat, fat, vegetables, fruit, and nuts, but the optimal ratios are going to differ for individuals based on genetics, dietary history, activity level, and glucose tolerance. Everyone needs vitamin D, but multiple confounding factors must be taken into consideration to determine the right dosage. To start with? Yes, 4k is a good starting point. From there, though, things get considerably more complicated – as they always do.
Now, I don’t want to overcomplicate things, however. The same basic advice holds: get unfiltered sunlight, avoid burning, and take supplements when sunlight is unavailable. But I do want you to be aware of certain factors – environmental, climatic, dietary, genetic, etc. – that may affect vitamin D3 production, requirements, and availability.
From the presence of vitamin D receptors in our cells and vitamin D factories in our epidermis, along with the central role vitamin D plays in calcium metabolism, immunity, and gene expression, it’s pretty clear that having adequate vitamin D is an essential component of being a healthy, successful homo sapien. And yet, many health practitioners suggest that vitamin D deficiency is one of the biggest nutrient deficiencies in modern society. The question, then, arises: What’s the best way to get enough vitamin D – via oral supplementation or sunlight?
To determine that, let’s examine a few common questions surrounding the various modes of intake.
If you’ve been following my series on joint mobility you’ll know that I’ve already covered how to improve and maintain joint mobility for the hips, thoracic spine, and ankles and wrists. Today and tomorrow I’ll be going over the shoulder. The shoulder is a tricky joint because it has to provide adequate stability while maintaining full mobility to prevent injury and maximize function and performance. If you look at yourself in the mirror and wave your arms around, you’ll see what I mean. If that doesn’t work, watch a swimmer, preferably one doing the IM, and watch the incredible range of motion in those shoulders. That’s what the human body is capable of.
Know what you’re looking for and you should be able to count ten different types of shoulder articulations. Ten! Contrast that with the hips (eight), the ankles (two), the wrists (four), or the spine (five), and the shoulder is clearly the most complicated joint with the greatest range of motion. Because “with great power comes great responsibility,” the shoulder is also perhaps the joint most vulnerable to injury. You can do a whole lot with a well-functioning shoulder joint, but you can also really mess yourself up and curtail your activity level for a long time if you get haphazard with its maintenance. Take it from a guy who messed his shoulder up more than once: shoulder health is absolutely required for an active, enriched life. And if you plan on attaining any sort of athletic competency on any level, you need good shoulders.
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