V. Pennacchio H&W About 2.jpg

Hi.

Welcome to Healthy and Whole where you can find tips and information supporting the benefits of a balanced life.

Two months ago, in the middle of moving/work/packing, we talked about how nice it would be to sip coffee and look at the new property // Now, we’re finally here, and damn the view is nice ☕️ 🌳 • • • • • • • #
It’s amazing what travel can do for your spirit // It can remind you for all you have to be grateful for - able body, financial stability, clean water. It taps into your inner explorer - no plans, no schedule, just seeing how the day unfolds. M
Explored a new Regional Park in Sonoma County // Mark West Regional Park and Preserve. •• Not only are these spaces accessible to everyone, but parks decrease health care cost and loss of productivity costs by $17.5 million dollars a year i
Quality time is for sure the way to my heart, and the best way for me to feel recharged. Pair that with a kickass adventure, and I pretty much can handle anything the week throws at me // It took me many years, but I’m finally starting to maste
Monday challenge to appreciate your body // How we perceive ourselves - the words we think standing in front of a mirror or while putting on our favorite bikini - reflect outwardly. If we think positively about ourselves and appreciate what our bodie
Fun Fact Friday // The Keto Diet - is it sustainable, how does it work? When my honey wanted to switch things up, these were the first questions that came to my mind. My philosophy is always surrounding wellness, so I did some research to figure out
Three words: Crunchy peanut butter // It goes on anything, but it makes cozy morning oatmeal bowls 10x better • • • • • • • • • • #goodmorning #breakfast #oats #cozy #peanutbutter #fruit #getinmybelly
Chimichurri Sauce. Yes, please! Whipping this up to go with tonite’s dinner // The past few days I’ve been researching a keto based diet due to my honey’s desire to switch things up. I don’t like to jump into things (especiall
Versatile meals are my jam // It’s hard to eat leftovers when it’s the same thing for two or three nights, but having an adaptable meal already cooked makes switching it up super easy! ••••••••&bull
Vitamin D

Vitamin D

Victoria Pennacchio
Wellness, Science

          Vitamins are an important part of our nutrition. Yet many people in this country, and around the world, are lacking in one of the most important vitamins, Vitamin D. Vitamin D is a necessary component for absorbing calcium. Without it, calcium cannot be used to form our bones and teeth. In addition to aiding in the development of our bodies, Vitamin D has also been discovered to be important for mental health.

            According to a study by Penckofer, Kouba, Byrn and Ferrans (2010), an estimated 1 billion people have vitamin D deficiency or insufficiency. This can be due to dietary choices, certain gastrointestinal disorders such irritable bowel syndrome, limited sun exposure (geographically or lifestyle choices), as well as skin color, with people who have darker skin experience lower levels of Vitamin D absorption. It is important to test your levels for Vitamin D; especially if you are having symptoms of depression since treating Vitamin D deficiency is often easier than treating depression.

          In order to determine if you have adequate Vitamin D, you need to obtain a blood test to check the levels of 25-OHD (Penckofer, Kouba, Byrn, Ferrans, 2010). Based on the value will determine if you need a supplement or more time outdoors. Exposure to sunlight can provide a person with 90% of their daily Vitamin D needs (Penckofer, Kouba, Byrn, Ferrans, 2010). However, this exposure varies based on where a person lives geographically, skin color, and absorption abilities. It is important to remember to protect your skin as well, since the sun can cause skin damage. If a person is unable to gain adequate Vitamin D through sun exposure, a supplement or dietary changes may be necessary.

          In order to live at an optimal level, we need to be aware of how our body is operating and provide it with the necessary vitamins and nutrients. Going to the doctor annually, scanning our body’s surface for any changes or abnormalities, and consuming a balanced diet are all preventive measures for a healthy life.

          I spent this last weekend visiting a good friend in Santa Barbara, CA where I soaked up Vitamin D, laughed, ate, and reset. If you need a weekend getaway, put it on your list!

References:
Penckofer, S., Kouba, J., Byrn, M., & Ferrans, C. E. (2010). Vitamin D and Depression: Where is all the Sunshine? Issues in Mental Health Nursing, 31(6), 385–393. http://doi.org/10.3109/01612840903437657

Leaps + Adventures

Leaps + Adventures
Sleep + Brain Function

Sleep + Brain Function