Thursday, May 20, 2010

Vitamin D helps your body absorb calcium, which keeps your bones and muscles strong and healthy. By not obtaining enough vitamin D you may be more prone to osteoporosis, however, since this affects your muscles as well you may be prone to chronic weakness and cramping of muscles. There also has been research that suggests vitamin D deficiencies can lead to more issues such as high blood pressure, and heart disease.

So how much Vitamin D should you intake in one day? The recommended value for daily intake under the age of 50 is 400-800 IU, and 800-1000 IU over 50 years of age.

How can you get this amount of vitamin D per day? Vitamin D can be obtained through diet, supplementation, and sunshine. The choice is yours to decide whiter to get your vitamins thorough supplementation or diet. Foods that are rich in vitamin D are eggs, liver, and fish. It is also important to read the nutritional information on the back of all food products to find out the nutritional value of the food and not just the calorie intake.

If you think that you may have a vitamin D deficiency, most importantly consult your physician. These medical professionals will help to develop a safe and effective way to remedy the situation. Taking too much vitamin D may also cause problems and interact with certain medications.

For more information about getting ready for a healthy and active spring feel free to contact us at 518-690-4406, visit our website at or email us at

-William R. Milhizer PT, DPT

Wednesday, May 12, 2010

Finding the willpower to accomplish your summer health goals.

There are many bad health choices in our everyday life and normally the inexpensive and easy alternative is not always the healthiest. With all of these healthy and unhealthy options, how can you find the motivation and the drive to maintain a healthier lifestyle?

1. Don’t think short term: Smoking and excessive drinking may not have any immediate effects; however, the mentality of “it won’t happen to me” or “it won’t happen till later” will affect your quality of life as you grow older.
2. Meditate: Take a few minutes out of your day to practice being mindful. By paying attention to your body and what is happening within, the healthy choices that you have to make may become easier.
3. Exercise: Studies have shown that people who exercise tend to have more self restraint when it comes to health conscious decisions.
4. Set realistic goals: As with most activities, if you set your goals at an unattainable level you may be making it harder for yourself to achieve said goal. By making short term goals it will be easy to stay on track while meeting goals along the way,
5. Get enough sleep and food: Do not eat in excess; however, being hungry and sleep deprived may hinder your decision making abilities when it comes to healthy choices.
6. Give all new activity 3 weeks: You need about 3 weeks in order to take new tasks into consideration and integrate them into your lifestyle.

For more information about getting ready for a pain free and active spring feel free to contact us at 518-690-4406, visit our website at or email us at
William R. Milhizer PT, DPT