The summer is quickly coming to a close. Before you know it, those of us living in the more northern parts of the country will be donning overcoats, gloves and hats. For many people, along with the changing temperatures, our exercise levels will go down. While we may be inclined to exercise when the weather is nice, when the weather is cold and inclement, we tend to put it off.

There is an article¹ published in the August 2009 edition of the journal Medicine and Science in Sports and Exercise that I thought was so important, I decided to have it lead it off this week's newsletter. The study involved 4,384 middle aged and older adults who were referred for clinical treadmill testing from 1986 to 2006. All subjects had normal exercise cardiogram responses and no one had a history of poor cardiovascular health. The subjects were classified into five different groups, depending on their level of fitness activity. The individuals were followed on average about for nine years. The results were quite remarkable. Those individuals in the lowest physical fitness level were twice as likely to reach mortality over the nine years that they were followed compared to the next lowest fitness level group.

During the nine-year follow up, one quarter of the least fit men and women reached mortality during the study period versus 13% who were only slightly more in shape. Of those adults who were in the fittest group, only 6% reached mortality during the nine years of follow up. Think about that for a moment, those in the least fit group versus the fittest group increased their risk of mortality during a nine-year period by an incredible 400%. You should know that 2/3 of the least fit study participants did not get the minimum recommended amount of exercise, that being at least 30 minutes of moderate activity, like brisk walking five or more days a week.

I was blown away by these results. As you know, Vitacost.com is in the business of selling vitamins, nutrients and a healthy life style. Obviously, these things are critically important, but do not represent the whole picture. If you take your vitamins and eat properly but get little or no exercise, you are missing out on a big piece of the health puzzle.

In terms of eating a healthy diet, the American Heart Association (AHA) said earlier this week that Americans need to cut back dramatically on sugar consumption. The AHA recommended that women eat no more than a 100 calories of added processed sugar a day (representing 6 teaspoons, 25 grams) while most men should limit sugar caloric intake to no more than 150 calories (9 teaspoons of sugar) daily. Unfortunately, the average American consumes 22 teaspoons of added sugar a day, representing over 350 calories. No wonder Americans hold the dubious distinction of being some of the heaviest people on the planet with very high rates of poor blood sugar and poor cardiovascular health.

Even our teenagers and young children, on average, are excessively overweight. I can't tell you how many times I have seen patients come in with their small children, who even at the age of 6 or 8, were already at an unhealthy weight. Invariably, the child was eating some candy product or drinking a sugar laden beverage. There have been many studies that have shown a correlation between higher intake of sweetened beverages and unhealthy weight. The absolutely most dangerous and commonly consumed offender is high fructose corn syrup (HFCS). HFCS is far more toxic to the body in excessive amounts when compared to regular sugar and without question should be avoided like a toxic chemical should be avoided. HFCS is the main ingredient in soda and many processed foods. I also recall a study from many years ago that indicated consuming more than 100 grams of sugar per day dramatically impaired the healthy function of the immune system.

Turning now to supplements for a moment, vitamin D is in the news again. It has been well known that low levels of vitamin D increased the risk of poor cardiovascular health in individuals with known elevated blood sugar. The underlying mechanism for this until recently was unknown. However, a report² in the August 25, 2009 issue of the journal Circulation found that vitamin D appears to inhibit the uptake of cholesterol in cells called macrophages. Dr. Leon Bernel-Mizrachi, the lead researcher in this study, indicated that when people are deficient in vitamin D, their macrophage cells eat more cholesterol and can't get rid of it. The macrophages get clogged with cholesterol and become what scientists call foam cells which are the earliest markers of the declining health of the circulatory system. Vitamin D3 is also essential for healthy bones and immune function. Recent evidence indicates the vast majority of children and adults are terribly deficient in vitamin D. It appears adults require 5 to 20 times the RDA/DV level of vitamin D in the form called D3. This level would be 2,000 – 8,000 IU for adults and for children about 1,000 IU per 25 lbs weight. It is recommended women who intend to become pregnant or are pregnant consume 5,000 IU per day of vitamin D3.

Great news was announced this week regarding the omega-3 fatty acids found in fish oil. In a study³ published in the September 2009 edition of the Journal of Hypertension, 85 patients were provided 4,000 mg per day of omega-3 (EPA and DHA) which was found to promote healthy blood pressure and triglyceride levels. There are now hundreds, if not thousands, of studies which prove fish oil containing EPA and DHA at levels of 1,000 – 4,000 mg per day is safe and effective for promoting both cardiovascular and neurological health.

I hope the newsletters I've been writing for the last several years have had some positive impact on your life. I urge all of you who do not exercise on a regular basis to start an exercise program. 30 – 60 minutes of moderate aerobic type activity such as riding a bike every other day is optimal. If you have a question at all about your health or a pre-existing condition, you should obviously see your personal physician before starting any kind of exercise regimen. You could start slowly by walking around the block with a friend – it's a great habit to get into. Don't put it off any longer. Likewise, all of you need to make a conscious effort to dramatically cut back on your sugar intake. Instead of reaching for a can of soda, have a glass of water or some unsweetened green tea. There are some very safe and natural sweeteners that use stevia, which I highly recommend for those requiring a sweet taste. The Smart Basics brand offers several different organic healthy juices, such as aloe vera, noni, acai and goji. In terms of healthy snacks, the Best of All™ brand offers an excellent selection of nuts, seeds, dry fruits and vegetables, many of which are organic. And don't forget, you need a core nutritional supplement.

NSI® (Nutraceutical Sciences Institute®) Synergy multi-vitamins are the finest available based on the most recent science. They are regularly updated to improve their formulas as new science becomes available. All of the Synergy products contain excellent doses of vitamin D3 in the 2,000 or greater IU range with one exception, along with many other potent antioxidants and phytonutrients. The one exception is Synergy Prenatal® Plus, an excellent prenatal. The next version of Prenatal Plus will have vitamin D3 increased to 5,000 IU. Until this happens, I have asked Vitacost to lower the price of Synergy Prenatal Plus by $10 for a limited time. This will allow you to buy NSI Vitamin D3 2,000 IU drops, along with Synergy Prenatal Plus, at a total cost only $29.98. This provides a 450 day supply of vitamin D3 (taking two drops per day for 4,000 IU). This amounts to a $10 savings.

And, of course, don't forget NSI Mega EFA®, in my opinion, it is the best omega-3 fatty acid product on the market, at the best value. I recommend most people consume two softgels per day, but if you have concerns related to cardiovascular, neurological or joint health, I recommend four softgels per day. Each softgel provides fish oil with double the EPA and DHA compared to average products. The EPA and DHA are derived from 100% wild caught small species fish (sardines and anchovies), are pharmaceutical grade due to the concentration, and are molecularly distilled to remove heavy metals, PCBs and other impurities found in mostly all fish.

Please visit this web page to review all NSI Synergy choices, there are over 23 to choose from.

1. Mandic S, Myers J, Oliveira R, et al., Characterizing Differences in Mortality at the Low End of the Fitness Spectrum, Medicine and Science in Sports and Exercise, August 2009, Pp 1,573–1,579.

2. Oh J, Weng S, Felton S, et al., 1,25(OH)2 Vitamin D Inhibits Foam Cell Formation and Suppresses Macrophage Cholesterol Uptake in Patients With Type 2 Diabetes Mellitus, Circulation, August 2009, Pp 687–698.

3. Mori T, Burke V, Puddey I, et al., The effects of [omega] 3 fatty acids and coenzyme Q10 on blood pressure and heart rate in chronic kidney disease: a randomized controlled trial, Journal of Hypertension, September 2009, Pp 1,863–1,872.