Exploring the Crucial Role of Vitamin D in our Health

100:00:00,400 --> 00:00:03,099Speaker 1: Welcome to the Healthy Wealthy and Wise podcast200:00:03,099 --> 00:00:08,096with doctor William Choctaw, MDJD. Our mission is to empower 300:00:08,115 --> 00:00:11,993you with the knowledge and the tools you need to thrive in all 400:00:11,993 --> 00:00:16,250aspects of your lives. Join us now as we discuss every thing 500:00:16,250 --> 00:00:19,948from nutrition and exercise to money management and personal 600:00:19,967 --> 00:00:24,375growth. Doctor Chongqing will provide insightful advice ice on700:00:24,375 --> 00:00:28,132how to improve your physical and financial health, as well as800:00:28,132 --> 00:00:31,510your emotional and mental well-being. Whether you're 900:00:31,510 --> 00:00:35,368looking to boost your energy levels, unlike financial 1000:00:35,548 --> 00:00:39,884freedom, or cultivate a more positive mindset we've got you 1100:00:39,884 --> 00:00:45,682covered. Get ready to become thebest version of yourself. So 1200:00:45,682 --> 00:00:50,598let's get started. Here's Dr. William Choctaw, MD JD. 1300:00:51,658 --> 00:00:55,316Speaker 2: Hello. Welcome to theHealthy Wealthy and Wise 1400:00:55,456 --> 00:00:59,804podcast. I'm doctor William Choctaw, and I will be your host1500:00:59,804 --> 00:01:04,361for this presentation. The healthy growth in Wines podcast 1600:01:04,421 --> 00:01:08,567is a part of the leadership master class series. And what we1700:01:08,567 --> 00:01:11,746designed to do is to look at different areas of health, of 1800:01:13,665 --> 00:01:17,582wealth and wisdom and look at ways that we can tie them all 1900:01:17,582 --> 00:01:23,090together so that you will have along and fulfilled life. Much 2000:01:23,090 --> 00:01:27,087of this is based on my five years of surgical practice and 2100:01:27,087 --> 00:01:29,787the things I've learned along the way and more specifically, 2200:01:30,406 --> 00:01:33,713the things that my patients havetaught me. Today, we're going 2300:01:33,713 --> 00:01:38,432to talk about the Sunshine Vitamin D, and we're going with 2400:01:38,432 --> 00:01:41,888some specifics about how to top vitamin D is such an important 2500:01:41,909 --> 00:01:47,025vitamin for us, and what we needto do to maximize its use. And 2600:01:47,025 --> 00:01:51,933also, to make sure that we stay healthy, wealthy, and wise. I 2700:01:51,933 --> 00:01:55,689believe life is about being of service to others. I believe 2800:01:55,689 --> 00:02:00,566knowledge is power. I believe leaders can change the world. I 2900:02:00,566 --> 00:02:03,614always like to put up an outlinewhenever I get one of these 3000:02:03,655 --> 00:02:07,332discussions in the online basically has two purposes. It's3100:02:07,332 --> 00:02:09,972designed to let you know what we're gonna talk about, but more3200:02:09,972 --> 00:02:13,050important list, to let you knowwhat the one who when I am just3300:02:13,050 --> 00:02:16,087about done. So we're gonna start off by talking about 3400:02:16,087 --> 00:02:19,825mental, physical, and spiritual health. A real goal is to define3500:02:19,825 --> 00:02:25,272vitamin d for you. We'll acknowledge the role of the sun 3600:02:25,272 --> 00:02:28,872in this process. We'll talk about the risk of too much of 3700:02:28,872 --> 00:02:33,118vitamin d or too little vitamin d. And we'll talk about some of 3800:02:33,118 --> 00:02:38,116the things to avoid to make surethat you stay healthy in spite 3900:02:38,116 --> 00:02:41,604of vitamin D deficiency. Underlying all of these 4000:02:41,604 --> 00:02:44,962discussions are three basic areas. The healthcare is the 4100:02:44,962 --> 00:02:48,881number one area. If there are any legal issues, we will 4200:02:48,881 --> 00:02:53,027address those in this discussion. And there's always a financial4300:02:53,027 --> 00:02:56,906impact, particularly when you were talking about healthcare 4400:02:57,045 --> 00:03:02,502either in terms of affordabilityof health care or in terms of 4500:03:02,502 --> 00:03:05,820the quality of health care that you may receive. And when those 4600:03:05,820 --> 00:03:10,408issues arise, we will address them. So let's get started. One 4700:03:10,408 --> 00:03:15,526of the things that I have found absolutely fascinating over my 4800:03:15,526 --> 00:03:19,354years in healthcare has been theexistence of what I call the 4900:03:19,354 --> 00:03:23,651mental, physical, and spiritual health connection. Mental, 5000:03:23,911 --> 00:03:27,530physical, and spiritual health connection. And what I have 5100:03:27,530 --> 00:03:31,527learned from my patients is the importance of treating all three5200:03:31,527 --> 00:03:36,574of those areas. If I'm gonna treat the whole patient, and 5300:03:36,574 --> 00:03:40,372give that patient quality care. And what I mean is that not only5400:03:40,372 --> 00:03:44,370treat the physical, but I need to treat the mental And as 5500:03:44,370 --> 00:03:48,687importantly, I need to treat thespiritual. That does not mean 5600:03:48,687 --> 00:03:52,484that I have to endorse or embrace the belief system that 5700:03:52,484 --> 00:03:56,103every patient has, but I the very least, I need to recognize 5800:03:56,481 --> 00:04:00,579it, and I need to recognize it from the context of how it may 5900:04:00,579 --> 00:04:06,256impact that patient's care, thatpatient's ability to follow my 6000:04:06,256 --> 00:04:10,683instructions, that patients ability to trust my 6100:04:10,683 --> 00:04:15,721recommendations so that they canhelp me help them. And so I 6200:04:15,721 --> 00:04:20,088have learned I continue to notice this mental, physical, 6300:04:20,108 --> 00:04:24,826spiritual dynamic. It is absolutely major, and I pass 6400:04:24,826 --> 00:04:28,923that on. That it's important to keep that in mind. Well, quite 6500:04:28,923 --> 00:04:34,100as a vitamin. Certainly, we all learn about vitamins in the past6600:04:34,100 --> 00:04:36,697and we've seen them on television and we talk about 6700:04:36,697 --> 00:04:41,535them or we may we may use them in our daily lives or we may not6800:04:41,535 --> 00:04:45,773use them because we don't thinkthey're necessary. But let's 6900:04:45,773 --> 00:04:50,151let's define what a vitamin is. A vitamin is an organic 7000:04:50,451 --> 00:04:57,416molecules that is essential to ahuman in quantities of proper 7100:04:57,797 --> 00:05:02,324metabolic function. Let me repeat that. A vitamin is an 7200:05:02,324 --> 00:05:07,980organic molecule that is essential to humans in small 7300:05:08,000 --> 00:05:14,786quantities proper metabolic function. And today, we're gonna7400:05:14,786 --> 00:05:18,875talk about a specific vitamin called vitamin D. Now there are 7500:05:18,875 --> 00:05:21,392ten to thirteen out of the vitamins, but we're only gonna 7600:05:21,392 --> 00:05:26,399talk about vitamin d today. But there's a second part of this of7700:05:26,399 --> 00:05:30,158that depth submission for vitamins. Vitamin D is what we 7800:05:30,158 --> 00:05:34,935call an essential vitamin. So how do we define an essential 7900:05:35,035 --> 00:05:41,382vitamin? An essential vitamin inessence is a vitamin that is or8000:05:41,382 --> 00:05:46,579is an organic molecule that is made by the body. But not 8100:05:46,579 --> 00:05:52,117insufficient quantities to meet the body's needs. Let me repeat.8200:05:52,117 --> 00:05:57,084An essential vitamin like vitamin D is made by the body, 8300:05:57,343 --> 00:06:02,420but not in satin, but not in quantity sufficient to meet the 8400:06:02,420 --> 00:06:07,187body's needs. So the our bodies make vitamin D, but they don't 8500:06:07,187 --> 00:06:10,387make enough vitamin D. So we have to get vitamin D pumped 8600:06:10,387 --> 00:06:15,682from an additional source to be completely healthy in terms of 8700:06:15,682 --> 00:06:20,619the responsibilities and needs that we have for vitamin D. In a8800:06:20,619 --> 00:06:24,177way, I sort of look at it. Thisis what one of the examples of 8900:06:24,177 --> 00:06:28,574our connection to the world around us. Yes, the body makes 9000:06:28,574 --> 00:06:35,742it yes, we need it, but we require help from outside of the9100:06:35,742 --> 00:06:43,266body to meet those needs. So what are the important sources 9200:06:43,367 --> 00:06:48,644for this need, vitamin d, is thesun. We see it every day, 9300:06:48,783 --> 00:06:55,309basically. And it is a major source of vitamin d. And indeed,9400:06:55,309 --> 00:06:59,228it is the main source of vitamin D for our bodies. Well, 9500:06:59,286 --> 00:07:02,994how does that work exactly? I don't want to get too deep into 9600:07:02,994 --> 00:07:06,492the biochemistry weeds, but let me just say, very, very briefly.9700:07:06,492 --> 00:07:11,259The sun has something called UBrays, ultraviolet rays. And 9800:07:11,259 --> 00:07:16,456when the sun hits the skin, it affects a chemical in the skin 9900:07:16,456 --> 00:07:21,774called seventy hydroxychloroquel. And it converts that seven d 10000:07:21,774 --> 00:07:26,432hydroxychloroquel to a pre vitamin, which is then 10100:07:26,610 --> 00:07:32,209summarized to vitamin D. Let me repeat. The sun hits the skin. 10200:07:33,028 --> 00:07:38,334It converts the seven d hydroxychloroquel to a pre 10300:07:38,334 --> 00:07:43,451vitamin D, which is then I summarize to regular vitamin D 10400:07:43,451 --> 00:07:47,788so that it's then used by the body. So the sun is a major or 10500:07:47,788 --> 00:07:52,985one major source of vitamin d. The other source of vitamin d is10600:07:52,985 --> 00:07:57,333foam and we'll talk about that a bit later. So it is very 10700:07:57,333 --> 00:08:02,680important then that we get proper exposure to sunlight 10800:08:03,139 --> 00:08:08,036sounds real basic. Right? But not always. Because, indeed, 10900:08:08,576 --> 00:08:12,973many of us have jobs or have hadjobs, where we are not exposed 11000:08:12,973 --> 00:08:17,072to the sun very much at all. Maybe you get up in the dark. 11100:08:17,252 --> 00:08:21,108You drive the work or go to work. You work all day. And when you11200:08:21,108 --> 00:08:25,346get off, it's dark again, depending on where you live. I 11300:08:25,346 --> 00:08:31,293can tell you that one of my lastjobs was it it required for me 11400:08:31,293 --> 00:08:35,292to fly all over the country. I live on the West Coast. And so 11500:08:35,292 --> 00:08:39,349whenever I had to travel with the joint commission, which I 11600:08:39,349 --> 00:08:43,027love the early great organization. As a survey, as a 11700:08:43,027 --> 00:08:46,854physician survey of hospitals, Iwould always make sure that I 11800:08:46,854 --> 00:08:52,010had a plane reservation for the very earliest flight possible if11900:08:52,010 --> 00:08:55,619I have from my airport in California. Because I wanted to 12000:08:55,619 --> 00:08:59,456get to those hospitals on the East Coast before Sundown. Now, 12100:08:59,456 --> 00:09:04,464most of the times that didn't make it, but nevertheless, I I 12200:09:04,464 --> 00:09:07,863would go many days where I wouldnever really see this sign. And12300:09:07,863 --> 00:09:10,660and again, I'm sure many of youhave experienced it just in 12400:09:10,660 --> 00:09:15,508your normal daily routine. Or your normal work routine. But my12500:09:15,508 --> 00:09:18,746but the point I wanna make is the sun is very important. And 12600:09:18,746 --> 00:09:23,014it is not important just in terms of recreation, and mental 12700:09:23,014 --> 00:09:27,532health. It is very important in terms of physical health and in 12800:09:27,532 --> 00:09:31,759terms of vitamin D. And we'll get into detail about why 12900:09:31,759 --> 00:09:36,976vitamin D is so important. Okay?So there are two main external 13000:09:37,157 --> 00:09:41,364sources for vitamin D. One, vitamin D is an essential 13100:09:41,384 --> 00:09:44,822vitamin. Essential vitamin meansthe body makes it, but it 13200:09:44,822 --> 00:09:48,779doesn't make enough of it, so itneeds external sources. And 13300:09:48,779 --> 00:09:52,498there are two basic external sources. The sun, which is 13400:09:52,498 --> 00:09:55,775there, which is free and is there for all of us every single13500:09:55,775 --> 00:10:00,883day. And dietary of food sources, which also is a good 13600:10:00,883 --> 00:10:05,299source of vitamin D. One of the main functions of vitamin D is 13700:10:05,299 --> 00:10:12,336how it affects the bone. It is aa primary target vitamin d, if 13800:10:12,336 --> 00:10:16,442you will, and it affects the bone in a number of ways. And 13900:10:16,442 --> 00:10:19,162one one of the things that this demonstrates is something that I14000:10:19,162 --> 00:10:23,669see or have seen throughout my evaluation award experience with14100:10:23,669 --> 00:10:27,527physiology and anatomy in the body, especially physiology that14200:10:27,527 --> 00:10:31,284the body is very balanced. It'svery balanced. And we don't 14300:10:31,284 --> 00:10:34,082really notice this consciously because this all happens on the 14400:10:34,082 --> 00:10:37,282unconscious level. But but thereare a lot of things that go on 14500:10:37,282 --> 00:10:43,778in within the body that help to keep us functional at the level 14600:10:43,778 --> 00:10:46,956that we that we do functional. And in my mind, it's absolutely 14700:10:47,057 --> 00:10:49,764extraordinary. And so this happens in the bone. And so 14800:10:49,764 --> 00:10:53,062there there are two main types of cells that are in our bones. 14900:10:53,402 --> 00:10:57,798Other bones, obviously, the structure for our bodies One my 15000:10:57,798 --> 00:11:02,777type of cell is called an osteoblast b l a s t. 15100:11:02,917 --> 00:11:08,984Osteoblast, osteo mane bone, andblast. And osteoblast basically15200:11:08,984 --> 00:11:15,080make new bone sense or create new bone, if you will. And so 15300:11:15,080 --> 00:11:17,878the bone in like other parts of our body scan and other parts of15400:11:17,878 --> 00:11:21,456our body are changing regularly. The balance of the osteoblasts15500:11:21,456 --> 00:11:28,721is a type of cell in the bone called osteoclast, c l a s t. C 15600:11:28,721 --> 00:11:34,457l a s t s. And the osteo class, basically, their job, is to 15700:11:34,457 --> 00:11:39,296remove all bone. So you have theosteo blast that create new 15800:11:39,296 --> 00:11:43,942bone and the osteo class that removed the old bone as the 15900:11:43,942 --> 00:11:47,241osteoblast put down the new bone. Absolutely extraordinary. 16000:11:47,610 --> 00:11:51,248Absolutely extraordinary. The other thing that vitamin D does 16100:11:51,248 --> 00:11:57,085is it helps to balance the relationship between calcium and16200:11:57,085 --> 00:12:00,153phosphate way. We want to get into a lot of biochemical detail16300:12:00,153 --> 00:12:03,792about it. But trust me, that balance is important also in 16400:12:03,792 --> 00:12:08,489terms of the functioning of the body. And another part of the 16500:12:08,489 --> 00:12:12,687physiology involved in bone, which is the primary focus, a 16600:12:12,687 --> 00:12:18,014primary focus of vitamin D, is something called ImmTOR. Now 16700:12:18,014 --> 00:12:23,211ImmTOR basically is an enzyme, if you will, a type of a type of16800:12:23,211 --> 00:12:28,998protein and its main function is it has a signal main function16900:12:28,998 --> 00:12:32,864. What do I mean by that? So when we talk about the 17000:12:32,864 --> 00:12:40,499osteoblast laying down new new bone cell. Okay? Let's use a 17100:12:40,499 --> 00:12:43,618hypothetical. Let's say you're in an automobile accident and 17200:12:43,618 --> 00:12:48,033you fracture your bone. You you fracture your femur. And and you17300:12:48,033 --> 00:12:51,232have surgery, they pin it, and so you have a break in your bone17400:12:51,232 --> 00:12:54,831. Well, that has the heel. And that the bone heals with the new17500:12:54,831 --> 00:13:00,018bone being laid down. Those osteoblasts. Okay. Vitamin D has17600:13:00,018 --> 00:13:06,234a big role in that. Right? But if after the bone is healed, the17700:13:06,234 --> 00:13:11,700body continued to put more and more and more steel blast cells 17800:13:11,720 --> 00:13:15,957or bone cells or new bone cells on top of the new bone cells, on17900:13:15,957 --> 00:13:19,514top of the new bone cells. Whatdo you think would happen? You 18000:13:19,514 --> 00:13:25,351would then get this mass that wewould call a tumor and 18100:13:25,351 --> 00:13:31,028basically that is and it affectsa definition for cancer. So 18200:13:31,028 --> 00:13:39,482cancer is unlimited growth. Of tissue within the body. So one 18300:13:39,482 --> 00:13:46,038of the important functions of vitamin d is to indirectly help 18400:13:46,038 --> 00:13:52,104to manage in some way that process a new bone being laid 18500:13:52,104 --> 00:13:57,381down. And basically, the mTOR signaling says, stop. So if ever18600:13:57,381 --> 00:14:01,048when the bone is healed, it that's a process that then makes18700:14:01,048 --> 00:14:03,607it stop because otherwise it would just keep doing what it's 18800:14:03,607 --> 00:14:07,806doing. So mTOR which is relatingto vitamin D controls that 18900:14:07,806 --> 00:14:11,394process. What I'm trying to say.Okay? So my point is none of 19000:14:11,394 --> 00:14:14,511this is accidental. That accidental, everything is 19100:14:14,511 --> 00:14:18,340controlled in a very, very precise manner. We don't think 19200:14:18,340 --> 00:14:22,337about it. And we just function the way we function, and we may 19300:14:22,337 --> 00:14:24,995go out and break another bone. And then that bone will heal. 19400:14:25,034 --> 00:14:27,594And then we'll break another on that, but only he'll think about19500:14:27,594 --> 00:14:31,871some of the athletes who've gone through this, depending on 19600:14:31,871 --> 00:14:35,278which sport area. But my point is it's absolutely fascinating. 19700:14:35,538 --> 00:14:41,034Listeners to me that that that this one little by doing which 19800:14:41,034 --> 00:14:44,993we can get primarily from the sun in addition to what's 19900:14:44,993 --> 00:14:50,229already in the body. Basically, has such a powerful influence 20000:14:50,489 --> 00:14:56,945over our body. So when we think of vitamin D, what what would a 20100:14:56,945 --> 00:15:01,062patient a peer. How about a patient peer? If they had a 20200:15:01,062 --> 00:15:03,980deficient amount of vitamin D, they didn't have enough vitamin 20300:15:03,980 --> 00:15:07,379D. Well, in children, this is called Ricketts. It's a disease 20400:15:07,379 --> 00:15:10,476called Rickettsin. You may have seen pictures of children with 20500:15:10,537 --> 00:15:15,854with legs that are bowed becausethey the the bones a week, and 20600:15:15,854 --> 00:15:19,412they're not strong enough. It's so many times they've been under20700:15:19,412 --> 00:15:23,568the weight and and that sort ofthing. In adults is called 20800:15:23,568 --> 00:15:27,567osteomalacia. And what that means is, again, the bones are 20900:15:27,567 --> 00:15:31,874not strong enough. And they're weak because of a vitamin D 21000:15:31,874 --> 00:15:35,831deficiency. So there can be veryserious real world causes or 21100:15:35,831 --> 00:15:40,589real world examples, if you will, of not having a vitamin d.21200:15:40,589 --> 00:15:46,195So what I'm saying in essence, spend more time in the sun. So 21300:15:46,614 --> 00:15:50,451who are some of the individuals who are most at risk for having 21400:15:50,451 --> 00:15:55,009vitamin D deficiency? Number one, those with limited sun 21500:15:55,009 --> 00:15:59,246exposure. We just talked about that. Limited sun exposure. It 21600:15:59,246 --> 00:16:04,423may be as a result of your job, it may be by choice. There are 21700:16:04,423 --> 00:16:08,062some people who may who have a who tend to have a phobia of 21800:16:08,062 --> 00:16:11,239this crime. And you may have seen them walk around with hats 21900:16:11,418 --> 00:16:15,017and umbrellas and whatever, and they never wanna be exposed to 22000:16:15,017 --> 00:16:21,453the sun. The sun is necessary inappropriate amounts to help us 22100:16:21,832 --> 00:16:27,410to keep our vitamin D at a certain at an appropriate level.22200:16:27,410 --> 00:16:30,957The sign is necessary at appropriate levels to keep our 22300:16:30,957 --> 00:16:36,076vitamin D at appropriate levels.Out individuals who are at risk22400:16:36,076 --> 00:16:40,893for vitamin d deficiency are individuals who overweight, who 22500:16:40,893 --> 00:16:47,469have a basic metabolic index, that's greater than twenty four,22600:16:47,469 --> 00:16:51,886twenty five or patients who areobese, why? Because the adipose22700:16:51,886 --> 00:16:56,024cells, the ampoules, tissue cells basically decrease the 22800:16:56,024 --> 00:16:59,782effects of vitamin D. And so, why do you still have more 22900:16:59,782 --> 00:17:04,710vitamin D to have an effective amount of vitamin D? To function23000:17:04,710 --> 00:17:09,666normally within the body. Pregnant women may have vitamin 23100:17:09,686 --> 00:17:15,192D deficiency. At certain times. Particularly, those who have 23200:17:15,192 --> 00:17:18,431high blood pressure during pregnancy or pre collapse, you 23300:17:18,431 --> 00:17:23,307may have lower blood levels of vitamin D. The elderly and I'm 23400:17:23,307 --> 00:17:26,686gonna define the elderly is sixty years of age and older. 23500:17:27,134 --> 00:17:30,613May very well be that vitamin D deficient. Because as we get 23600:17:30,613 --> 00:17:37,647older, the system for making theinternal body vitamin D is not 23700:17:37,647 --> 00:17:40,767as efficient. And that makes sense. You know, everything sort23800:17:40,767 --> 00:17:45,094of ties out over time. And so in those and that group of 23900:17:45,094 --> 00:17:51,028individuals, it's necessary for us to take more vitamin d by 24000:17:51,028 --> 00:17:56,546mouth or by a dietary as a supplement to make sure all 24100:17:56,546 --> 00:18:01,532levels are appropriate. Dark skinned people may very well end24200:18:01,532 --> 00:18:05,251up being more vitamin D deficient than others. Why is 24300:18:05,251 --> 00:18:09,938that? Well, the melanin in the skin, which causes the skin to 24400:18:09,938 --> 00:18:15,874be darker, tends to end fear with that ultraviolet b 24500:18:15,874 --> 00:18:20,392radiation that comes from the sun that mixes in the skin with 24600:18:20,392 --> 00:18:24,648that cholesterol that we talked about to convert it to d three 24700:18:25,108 --> 00:18:29,707and then to the regular vitamin d. So individuals who are dark 24800:18:29,707 --> 00:18:34,803skin need to have their vitamin D levels checked and followed 24900:18:34,803 --> 00:18:39,769just like others, but they are more susceptible to vitamin D 25000:18:39,769 --> 00:18:43,406deficiency depending on their lifestyle. And then, of course, 25100:18:43,406 --> 00:18:47,125infants may be vitamin D deficiency, particularly if they25200:18:47,125 --> 00:18:49,753are breast speeding. Because they're they're breastfeeding, 25300:18:50,094 --> 00:18:54,412breast milk tends to be low in vitamin D, and so they think 25400:18:54,412 --> 00:18:57,888they have additional vitamin D given. Now your physicians and 25500:18:57,888 --> 00:19:00,968your healthcare providers know all these things. But again, I 25600:19:00,968 --> 00:19:04,885believe knowledge is power, and I believe as a non physician or 25700:19:04,885 --> 00:19:09,134a non healthcare person, the more you know is good. I think 25800:19:09,134 --> 00:19:12,811that's a good thing. And I thinkthat helps you make sure that 25900:19:12,811 --> 00:19:16,009you get quality health care whenyou have to use our healthcare 26000:19:16,028 --> 00:19:20,126delivery system or you and any member of your family or friends26100:19:20,126 --> 00:19:24,993use the healthcare delivery system. Well, let's take a look 26200:19:24,993 --> 00:19:28,951at foods. We talked about the sun. Right? And we talked about 26300:19:28,951 --> 00:19:33,858the sun as being that extra source vitamin D to raise the 26400:19:33,858 --> 00:19:37,497vitamin D level in the body so that all those functions with 26500:19:37,497 --> 00:19:41,494the bone and other areas can occur on a regular basis. What 26600:19:41,494 --> 00:19:47,751if you cannot control your work schedule. And you have to work 26700:19:47,751 --> 00:19:50,729the hours that you work and you can't control your 26800:19:50,729 --> 00:19:54,367transportation to confirm work. Then obviously, you have another26900:19:54,367 --> 00:19:58,724option and that is vitamin D supplements and or foods. So 27000:19:58,724 --> 00:20:01,603what are some of the foods that are rich in vitamin d? Well, 27100:20:01,603 --> 00:20:05,441fish is one of the serving radage orange juice, which is 27200:20:05,441 --> 00:20:11,469always good. Mushrooms, egg yolk, cod liver memorial, 27300:20:12,488 --> 00:20:18,923cheese, and caviar. These are all fluids that are rich in 27400:20:18,923 --> 00:20:22,162vitamin D and, certainly, you just want to get in the habit of27500:20:22,162 --> 00:20:25,878making sure that you take them If you don't wanna take 27600:20:25,878 --> 00:20:29,596supplements or you may wanna do both as long as you take them in27700:20:29,596 --> 00:20:33,255an appropriate amount, that would be fine. And so what are 27800:20:33,255 --> 00:20:37,852the benefits of having a healthyvitamin D? In addition to the 27900:20:37,852 --> 00:20:41,829bonuses that I talked about, I talked about Vitamin D also 28000:20:41,829 --> 00:20:45,468supports a healthy nervous system. Because keep in mind, a 28100:20:45,468 --> 00:20:50,694lot of these functions, if you will, that go on in terms of 28200:20:50,694 --> 00:20:54,012enzymes and proteins, they have to do with the nerves, and they 28300:20:54,012 --> 00:20:57,451have to do with the myelination or the covering of the nerve 28400:20:57,451 --> 00:21:01,738fibers. And all of that again has to be balanced so that it is28500:21:01,738 --> 00:21:05,636effective and occurs in an appropriate manner. The vitamin 28600:21:05,655 --> 00:21:08,644d helps with your teeth. Having healthy teeth in your dentist 28700:21:08,644 --> 00:21:12,282will tell you that. An importantanother important area is your 28800:21:12,282 --> 00:21:16,589immune system. One of the thingsthat we've learned doing the 28900:21:16,589 --> 00:21:20,907COVID and post COVID also. That is important to have a healthy 29000:21:20,907 --> 00:21:25,046immune system obviously because when the body is invaded by 29100:21:25,305 --> 00:21:29,083viruses or bacteria or whatever the infection is that's 29200:21:29,182 --> 00:21:32,941prevalent at that time, you needto make sure that your body can29300:21:32,941 --> 00:21:39,407fight any invading force and doit effectively and and to keep 29400:21:39,407 --> 00:21:43,433you healthy throughout that process. Deltic Bols, we talked 29500:21:43,433 --> 00:21:46,712about in terms of having adequate vitamin D. It also 29600:21:46,712 --> 00:21:51,079improves your mind function. It improves brain function. Many 29700:21:51,079 --> 00:21:54,438individuals talk about having a brain fog, particularly post 29800:21:54,438 --> 00:21:58,076COVID. And I would always suggest to you, again, to make 29900:21:58,076 --> 00:22:03,032sure that you have Vitamin D levels checked, and it's an easy30000:22:03,032 --> 00:22:07,310fix, and just just take additional vitamin D, go out and30100:22:07,310 --> 00:22:12,538spend more time in the sun. Healthy infants again need to be30200:22:12,538 --> 00:22:19,045vitamin D sufficient and insulin if you it's an 30300:22:19,045 --> 00:22:22,762independent diabetic and making sure your vitamin D levels are 30400:22:22,762 --> 00:22:27,699at the right level, we'll make your insulin dependence more 30500:22:28,118 --> 00:22:32,996beneficial and more effective toyou. It also reduces the rest 30600:22:32,996 --> 00:22:36,005of the flu with this certain again. All of us have been 30700:22:36,584 --> 00:22:40,741highly attuned to various types of flu viruses that have 30800:22:40,741 --> 00:22:43,920occurred and that may occur in the future. And this way, we 30900:22:43,920 --> 00:22:49,336stay continuously healthy from an immunological point of view. 31000:22:49,916 --> 00:22:53,493What what happens Let's say thatyou are not able to get in the 31100:22:53,493 --> 00:22:58,011senior doctor to get your vitamin D blood test. Because 31200:22:58,011 --> 00:23:00,599again, you may say, well, doctor, how do I know whether 31300:23:00,640 --> 00:23:04,357vitamin eighty six or not, sample blood tests. Every doctor31400:23:04,357 --> 00:23:07,797knows how to do it, knows how to order it, and that will tell 31500:23:07,797 --> 00:23:11,942you whether your your vitamin D levels are high or normal or 31600:23:11,942 --> 00:23:18,388above. But if you are deficient,some signs of that deficiency 31700:23:18,568 --> 00:23:22,846may be a low immune system. It may be there. Maybe if you get a31800:23:22,846 --> 00:23:26,314cause and flaws all the time, and you think that that's more 31900:23:26,314 --> 00:23:30,352than it should be, and you've not had your vitamin D level 32000:23:30,352 --> 00:23:33,519checked. Certainly, you wanna get that vitamin D level checked32100:23:33,519 --> 00:23:36,519. Anxiety, depression, which could be caused by a number of 32200:23:36,519 --> 00:23:40,396things, but vitamin D could be contributing factor. If you're 32300:23:40,396 --> 00:23:45,512chronically fatigued, you might want to look at that. Chronic 32400:23:45,512 --> 00:23:49,671pain, which occurs quite a bit, is certainly an indication or 32500:23:49,671 --> 00:23:55,218possible indication. Vitamin D problems. Muscle pain, hair 32600:23:55,218 --> 00:24:00,345loss, delayed wound healing. Could be vitamin D dependent. If32700:24:00,345 --> 00:24:02,663you have high blood pressure and let's say you've been on 32800:24:02,663 --> 00:24:06,142medication for a while and all of a sudden that medication is 32900:24:06,142 --> 00:24:09,361no longer effective in controlling your blood pressure,33000:24:09,361 --> 00:24:14,417that may be an indication that your vitamin D level has dropped33100:24:14,417 --> 00:24:19,055or is not at the level that it should be. Again, another reason33200:24:19,055 --> 00:24:26,808to have your vitamin D level checked. So As we conclude, I 33300:24:26,808 --> 00:24:29,567want to particularly pay attention to a type of chronic 33400:24:29,567 --> 00:24:32,795pain condition. Now, certainly, over my years of practice, I've 33500:24:32,835 --> 00:24:35,673in a lot of chronic pain syndromes. And I'm going to 33600:24:35,673 --> 00:24:41,171define chronic pain as a type ofpain that occurs in the body 33700:24:41,490 --> 00:24:46,468for no specific reason that lasts longer than six months. 33800:24:46,727 --> 00:24:52,733Let me say that again. A pain that occurs in the body for no 33900:24:52,753 --> 00:24:57,991specific reason, but lasts longer than six months. My 34000:24:57,991 --> 00:25:01,309experience has been when I've seen patients with chronic pain 34100:25:01,309 --> 00:25:04,008and chronic pain syndromes, they're absolutely miserable. 34200:25:05,067 --> 00:25:08,585And they complain about pain allover the body. Move to 34300:25:08,585 --> 00:25:13,781services, sleep to services. Andone of the things that's very 34400:25:13,781 --> 00:25:18,659interesting is there a diagnosiscalled clavromyalgia, which is 34500:25:18,659 --> 00:25:21,958the type of chronic pain syndrome. A lot of the symptoms 34600:25:22,297 --> 00:25:26,503are very, very similar, if not the same as vitamin D deficiency34700:25:26,503 --> 00:25:29,761. Now I'm not suggesting that vitamin D is the cause of 34800:25:29,761 --> 00:25:35,108paragolumide ultra or or the we'll we'll treat it a hundred 34900:25:35,108 --> 00:25:37,347percent. What I am saying is there'll be a lot of 35000:25:37,347 --> 00:25:41,434correlations with it. And it's just another reason you want to 35100:25:41,434 --> 00:25:46,592make sure that your vitamin D isat an appropriate level. We 35200:25:46,592 --> 00:25:50,400talked about MTOR and we talked about how emptory is an 35300:25:50,400 --> 00:25:53,518important part of vitamin D because it signals to the 35400:25:53,518 --> 00:26:00,594osteoplast when they need to stop laying down bone cells. And35500:26:00,594 --> 00:26:05,412we talked about that indeed, ifyou have a lot of bone cells 35600:26:05,471 --> 00:26:11,347being laid down, many times thatis what we call cancer, a lung 35700:26:11,347 --> 00:26:17,295cancer. The cancer by definitionis unregulated growth in a 35800:26:17,295 --> 00:26:23,291certain tissue, be it bone tissue, soft tissue, nerve 35900:26:23,291 --> 00:26:27,759tissue, whatever. And one type of bone cancer is called 36000:26:27,759 --> 00:26:33,693osteosarcoma, and it can occur at any age. And again, I only 36100:26:33,693 --> 00:26:38,271mentioned to show the importanceof having appropriate vitamin D36200:26:38,271 --> 00:26:43,169and the mTOR that go in the mTOR signaling that goes along 36300:26:43,169 --> 00:26:47,487with the vitamin D. And and something that we wanna do just 36400:26:47,487 --> 00:26:54,362to keep ourselves healthy at alltimes. So what happens, and 36500:26:54,362 --> 00:26:57,560we're just about done? What happens if you take too much 36600:26:57,560 --> 00:27:00,368vitamin D? That there always patients at least in my 36700:27:00,368 --> 00:27:03,208experience have been, if you suggest they take something, 36800:27:03,208 --> 00:27:06,315particularly something over the counter and you say, well, want 36900:27:06,315 --> 00:27:09,153you to take a thousand units of vitamin D. You can get it from 37000:27:09,153 --> 00:27:11,872the pharmacy. They'll take twenty thousand or thirty 37100:27:11,872 --> 00:27:17,220thousand. And so my point is youdon't wanna do that. Because 37200:27:17,220 --> 00:27:20,897there are always symptoms of over medication or overdosing on37300:27:20,897 --> 00:27:25,085any kind of medication. And some of the symptoms of too much37400:27:25,085 --> 00:27:29,303vitamin D could be things like thirst, nausea, fatigue, 37500:27:29,722 --> 00:27:34,009headache, dizziness, appetite loss, etcetera. So so always 37600:27:34,009 --> 00:27:37,768take take medication as prescribed and and don't overdo 37700:27:37,768 --> 00:27:43,154it. So in summary, what what we want and what I want for you? Is37800:27:43,154 --> 00:27:50,551for you to be healthy, wealthy,wise, that the sun is a free 37900:27:50,551 --> 00:27:57,488source of vitamin d If you do not have dark skin, ten medicine38000:27:57,488 --> 00:28:01,903sign every day, just go out andlook up. And you're all set. If38100:28:01,903 --> 00:28:05,063you do have dark skin two hundred and thirty minutes in 38200:28:05,063 --> 00:28:10,348the sun every day, just go out and look up It is free, it is it38300:28:10,348 --> 00:28:15,426is it is a gift, and it is beautiful. If you do not wanna 38400:28:15,426 --> 00:28:18,733do with the side or if you in a situation where you don't have 38500:28:18,733 --> 00:28:21,792that control, starting to feel free to take the supplements. 38600:28:22,811 --> 00:28:25,920And if you don't wanna take the supplements, just make sure that38700:28:25,920 --> 00:28:29,397you take the food. So there arethree possible choices that you38800:28:29,397 --> 00:28:33,615have to make sure that your vitamin D is at the appropriate 38900:28:33,635 --> 00:28:39,093level. Finally, let me end with my basic principles. My my first39000:28:39,093 --> 00:28:42,671basic principle is God is in charge. I am a position of faith39100:28:42,671 --> 00:28:46,887. And indeed has been my faith in God and his wisdom that has 39200:28:46,887 --> 00:28:53,634guided me, protected me, and allowed me to arrived upon where39300:28:53,634 --> 00:28:57,991I am today. The second principle is I don't have any 39400:28:57,991 --> 00:29:01,578bad dates. I used a lot of bad days, but I figured out that a 39500:29:01,578 --> 00:29:05,257day was bad when I said it was. So I decided I didn't wanna have39600:29:05,257 --> 00:29:09,015any more bad days. So now my days are good days. Or great 39700:29:09,015 --> 00:29:13,073days. Third, don't sweat the small stuff. Most of the small. 39800:29:13,292 --> 00:29:17,250I don't let little things botherme or decide try not. I try to 39900:29:17,250 --> 00:29:19,848let little things bother me because what I've learned is 40000:29:19,848 --> 00:29:23,507that most of the time it is not that big a deal. Fourth, 40100:29:24,025 --> 00:29:29,563forgiveness is therapy. Whateverindividual other individuals do40200:29:29,563 --> 00:29:33,380or say to me that I may interpret as negative, I 40300:29:33,380 --> 00:29:37,657immediately forgive them. Because what I have learned is 40400:29:37,657 --> 00:29:41,955that by forgiving them, not onlydoes it reestablish my personal40500:29:41,955 --> 00:29:47,742power, but it is therapeutic for me. And so I pass that on to40600:29:47,742 --> 00:29:51,089you freely. And finally, Everything is a relationship. 40700:29:51,269 --> 00:29:54,367Relations are based on three things, mutual respect, mutual 40800:29:54,387 --> 00:29:59,854trust, good communication, and now be the change you wanna see 40900:29:59,854 --> 00:30:02,192in the world. Have a wonderful day. 41000:30:02,292 --> 00:30:04,372Speaker 1: Thanks for listening to the Healthy Willy and Wise 41100:30:04,372 --> 00:30:08,788podcast with doctor William Choctaw MD JD. We hope you 41200:30:08,788 --> 00:30:11,667enjoyed this episode. And if youfound it helpful, you can 41300:30:11,667 --> 00:30:15,165support and subscribe to the podcast on your favorite podcast41400:30:15,165 --> 00:30:19,253platform. With the keywords doctor William Choctaw. Click on41500:30:19,253 --> 00:30:23,711the support the show and you'vegot it. This will also help 41600:30:23,819 --> 00:30:27,897ensure that you don't miss any future episodes, and then share 41700:30:27,897 --> 00:30:31,116this podcast with your family, friends, and or your coworkers. 41800:30:31,695 --> 00:30:35,584They'll be glad you did. So until the next time, live your 41900:30:35,584 --> 00:30:38,563best possible lives, the best possible way.