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        Bellingham, Washington
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You are here: Home / Archives for summertime blues

Dear Nutritionist: Cure for the Summertime Blues

by Lisa Samuel, Co-op News contributor

Lisa Samuel nutritionist cutting mushrooms on cutting board in kitchen with vegetables

Lisa Samuel,
Registered Dietitian and Nutritionist

Dear Nutritionist: I’ve heard that most people who live in the Pacific Northwest don’t get enough Vitamin D. Do I still need to take Vitamin D in the summer?

Dear Member: Vitamin D helps in the production of serotonin, a neurotransmitter that can help you feel calm, relaxed, and happy. Vitamin D deficiency is associated with low mood, and it’s also associated with PMS, seasonal affective disorder, mood disorders, and depression.

While we do get Vitamin D from the sun, it can be hard for those of us who live in the Pacific Northwest to get enough sun to maintain our Vitamin D stores. Wearing clothing that covers our skin and wearing sunscreen (which you should do!) prevents Vitamin D from being synthesized. The only way to tell if you have adequate Vitamin D stores is to get a blood test. Most labs use a reference range of about 20 – 55 ng/ml for Vitamin D levels. Research suggests that levels for optimal health are much higher, about 50 – 80 ng/ml.

While the recommended daily allowance for Vitamin D has been set at 600 IU, most studies suggest that you need at least 1,000 to 2,000 IU a day. The upper limit is 4,000 to 10,000 IU a day. If you take a supplement, make sure you take vitamin D3 (cholecalciferol), which is the active form of Vitamin D. Talk to your doctor about what level is right for you.

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WELLNESS nutrition| serotonin| summertime blues| vitamin d

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A Co-op employee decorated Mom cakes.

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As the days lengthen, the sun starts to win the war over the winter gloom, and the temperatures climb their way back up, the trees, shrubs, and flowers are showing signs of life again! Although many of us look forward to the greening of the landscape and the colorful blooms […]

Magnesium-rich foods are listed in a graphic. The foods are also included in the article. There are drawings of spinach and supplement. bottles around the tables.

Everything You Need to Know About Magnesium

Do you need more magnesium? Likely, the answer is yes. After almost 10 years working as a private practice dietitian, magnesium is my number one recommended supplement. Only recently has magnesium gotten the spotlight it deserves.  Did you know that magnesium is the fourth most abundant mineral in the human […]

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DOWNTOWN STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 6 pm

CORDATA STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 7 pm

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