Sunshine is the Best Medicine for Improving Mood and Lowering Depression Through Vitamin D

Vitamin D is a fat-soluble vitamin that has been studied extensively for its role in bone health but only recently has its role in mental health begun to appear. With over 70% of adults registering as Vitamin D deficient, it’s no wonder our mental health continues to be “depressing”. While we won’t explore in detail how Vitamin D can impact the integrity of the surface of our gut as well as boosting beneficial bacteria, this also highlights the importance of nutrition. A healthy gut has numerous implications on our overall health, wellness, and mental states. Not that you needed another reason to prioritize Vitamin D in your daily health regimen.

Major Depressive Disorder (MDD) has been ranked by WHO as the third cause of burden of disease in 2008 and by 2030 it is estimated to rank first. There are an increasing number of studies which link Vitamin D deficiency to depression. This is mainly due to Vitamin D’s role in melatonin and serotonin regulation, which are two hormones involved with mood.

For a long time, we thought that Vitamin D was only produced in the kidneys, which makes sense for its impact on bone health and immunity. However, we have also discovered the vitamin D precursor (enzyme 1-alpha-hydroxylase) is found in several regions of the brain which suggests an important role of vitamin D in cognitive regulation. When we look at the function of Vitamin D within the different regions of the brain, it is incredibly evident that its ability to affect neuronal function, differentiation, proliferation of precursor cells, and even the direct pathogenesis of depression has a potent impact on our mood.

How do we Increase our Vitamin D Levels?

Serum Vitamin D3 (cholecalciferol) increases rapidly when exposed to UVB, which mainly occurs between 11 am - 3 pm due to the solar zenith angle and the intensity of UVB available. Interestingly, these cholecalciferol levels during this time are naturally increased for optimal processing of these metabolites in the liver and kidneys due to the circadian nature of our organs. In other words, getting adequate sunlight exposure during the times when UVB exposure can be highest is our best method for absorbing and metabolizing Vitamin D. It has also been shown to control over 900 genes and is a key regulator of brain serotonin synthesis through TPH2 (tryptophan hydroxylase 2) which converts tryptophan into serotonin in the brain and is required due to its inability to cross the blood brain barrier.

Serotonin is referred to as the “social brain” for its ability to regulate social cognition and decision making and is commonly known to regulate brain function and behaviors. In fact, serotonin can specifically inhibit impulsive aggression toward self and others with a positive impact on mood, cognition, impulse control, and social behavior to name a few. Recent evidence also supports that serotonin may not have as much control over depression as previously thought, but most of this is related to the modulation of serotonin through SSRI’s and other anti-depressants, specifically focused on serotonin regulation.

What is scientifically evident is that Vitamin D is an important vitamin that our bodies require for many processes, including cognitive behaviors. While the jury is still out on whether Vitamin D supplements are effective, sunlight continues to be the best way for our bodies to increase our serum vitamin D levels. Essentially, we need to get outside and let the sunshine in so our vitamin D levels can escalate, thereby positively impacting our behavior and mood. There is a chemical reaction that occurs inside of our bodies when UVB is allowed to reach our skin that’s timed with the natural circadian rhythm of our organs. Nature continues to show us the way, we just have to be willing to listen.

References:

https://www.sciencedirect.com/science/article/pii/S1087079220301222

https://pubmed.ncbi.nlm.nih.gov/25713056/#:~:text=Brain%20serotonin%20is%20synthesized%20from,serotonin%20synthesis%20is%20not%20optimal.

https://faseb.onlinelibrary.wiley.com/doi/epdf/10.1096/fj.14-268342

https://pubmed.ncbi.nlm.nih.gov/35637805/

https://pubmed.ncbi.nlm.nih.gov/25713056/#:~:text=Brain%20serotonin%20is%20synthesized%20from,serotonin%20synthesis%20is%20not%20optimal.

What We Eat Matters on a Molecular Level and the role of Epigenetics in our Daily Life

In today’s age of science and data, we are constantly in flux.  Only a few years ago, scientists agreed that our genes contained the answers to every biological problem we ever encountered.  After mapping the entire human genome and only a few short years later, we now know that our genes only account for one facet of our health.  Today, we know that epigenetics offer a much more comprehensive view of personal health. Epigenetics are essentially biological mechanisms that can turn our genes “on” and “off” without changing the DNA sequence but rather affect how the genes are “read”.  In other words, epigenetics explains how cells with identical DNA can develop into the multitude of specialized cell types that make up different tissues.  

Before we dive further into the world of epigenetics, it is important that you have a basic understanding of genetics and molecular biology.  Deoxyribonucleic acid (aka. DNA) is made up of approximately 3 billion nucleotide bases. However, there are four fundamental bases that comprise DNA: adenine, cytosine, guanine, and thymine.  (aka A, C, G, and T) The way these bases are ordered is what determines our “life instructions”. These 3 billion bases make up approximately 20,000 genes. Genes are essentially what provides the instructions to make certain proteins.  Proteins are molecules which carry out life functions through various biological actions. Essentially, DNA gives the instructions for proteins to be produced inside the cell. Epigenetics affects how those genes are read or rather expressed by cells and ultimately whether the cells should produce relevant proteins, if any.  

Why does this matter and can I do something about it?

Epigenetics has been discovered to be closely intertwined with our lifestyles and the choices we make.  The food we eat and the nutrients that enter our body impact our health and well-being on a molecular level.  This actually alters the expression of our genes without changing the genes themselves. So while we could be carrying the biomarker for diseases like diabetes, heart disease, or cancer it will only progress to disease if certain lifestyle factors are present.  In other words, we may be able to avoid certain diseases if we live healthier lifestyles. Let me say that again...we may be able to avoid certain diseases if we live healthier lifestyles.  

Healthier lifestyles include variables such as environment, stress, diet, etc.  Diet is one of the more easily studied and understood factors that impact epigenetics.  One of my favorite studies is that of a queen bee. The larvae that develop into workers and queens are genetically identical.  But, because of the royal jelly diet (complex, protein-rich substance secreted from glands on the heads of worker bees) of a queen, she will develop ovaries and a larger abdomen for egg laying, whereas the workers remain sterile.  Additionally, queen bees develop behavioral instinct to kill rival queens, communicate with different sounds, and go on mating flights. Scientists discovered that royal jelly silences a key gene, Dnmt3. When Dnmt3 is turned “on”, the queen genes are epigenetically silenced and the larvae develop into worker bees.  When Dnmt3 is turned “off”, the larvae develop into queens.

I created The Osso Good Co. five years ago because food is medicine and it impacts our health on a molecular level.  Bone broths are loaded with collagen, gelatin, protein, minerals, and amino acids that act like a glue to our digestive tract, allowing us to fully absorb nutrients from food (without them leaking into our body, causing inflammation). Bone broth has been prescribed as medicine for thousands of years, before pharmaceuticals even existed.  We’re not talking about the boxes or cans you find at the grocery store that are high in sodium, but low in flavor and nutrition. Traditionally made bone broths are rich in amino acids like proline, glycine, and glutamine which are great for boosting your immune system, improving digestion, maintaining a balanced nervous system, and also muscle repair/growth.  Glycine is known as the anti aging amino acid and contains the building blocks to create many other amino acids. Glycine is essential because it maintains lean muscle, prevents loss of cartilage, reduces inflammation, aids in detoxification, improves energy, and helps to maintain focus. Proline is important for tissue repair, collagen formation, and blood pressure maintenance.  Not only are you consuming a digestible collagen, you’re also giving your body the tools to increase collagen production internally. Glutamine boosts metabolism and promotes better sleep. And, I think we could all use help with at least one of those benefits.

What we choose to eat matters on a molecular level and as we grow and age, our health is determined by our lifestyle and diet.  It is incredibly empowering to know that we can impact our future through healthy choices today. Are you going to choose to be a “queen bee”?

5 Things I Wish Someone Would Have Told Me…

Can you tell us a bit about your “backstory”? What led you to this particular career path?

As a child, I always knew I wanted to help people but I didn’t know how.  As a child, I also woke up every morning with the question, “what are we having for dinner?”.  I suppose some things never change. As a young adult, I struggled with what I wanted to do the rest of my life.  After graduating with a degree in cellular molecular biology, I moved to Colorado to become a whitewater rafting guide.  I guess you could say I didn’t think I could learn these skills in school and knew I would only be young once in life. Throughout my travels, I always found joy in the kitchen, even if it was only a fire pit.  

My passion for helping others landed me in the hospital, where I worked in the electrophysiology and cardiology departments.  From life-saving CPR to implanting pacemakers, I found joy in helping others when they needed it most. While I loved my job, I knew deep down that I wanted to help people before they ended up in the hospital.  A part of me also despised hospitals for screaming, “Let me fix you” but not offering nourishing, healing foods for patients when they need it the most.  You know what I mean? So I began thinking that maybe there was a better way.

After being accepted into one of the top schools in the nation for traditional chinese medicine and herbology, I left my hospital job and moved across the country.  It was here that I learned about preventive health, food as medicine, and of course - bone broth. Without a single source of high quality bone broth available, I had to make my own.  The Osso Good Co. was born and I guess you could say the rest is history.

Can you share the most interesting story that happened to you since you began leading your company?

It’s hard to pick just one, but the first one that comes to mind is a customer testimonial I received the other day.  Well, here it goes!  My son Peter is 16 years old and he has quadriplegic cerebral palsy/seizure disorder.  He is completely dependent on others for all his care as he is unable to walk, sit up independently, use his hands or speak. He also is feeding tube dependent.  Despite all of this, he does understand everything and is one of the happiest kids you could ever meet.

Growing up he was in and out of the hospital a lot.  It seemed like he was always getting sick. A cold for typical kid is not life threatening but for a kid like Peter and his compromised respiratory system, he would end up getting very sick and often needed to be admitted.

I researched my heart out on what I can do to help him get healthier.  Despite the fact that he's tube fed, I switched him from formula to real food.  Most people on feeding tubes are given formula. Formula full of chemicals. It just didn't seem right.

The switch to real food made a huge difference.  Thanks to our Vitamix I was able to puree his meals to a consistency I could put in his tube. So much had changed.  His energy, coloring and strength improved. 

Almost two years ago he got very sick and we almost lost him.  He had pneumonia and a very bad lung infection. I kept reading about bone broth and how good it is for one's health. I looked into a few companies and I chose yours because of how it's made, the ingredients and the fact that it's frozen and the testimonies I read.

Peter gets one or two servings of bone broth every single day.  We never run out which is why I order so much at once. I also cook many of his meals with it. 

Fast forward to today, he has had a few colds that did not last long and not one hospital stay.  Not one! Could it be a coincidence? I doubt it. I know there is a chance he can get sick again but this is the longest he's ever gone. I also believe that his immune system was able to better fight those colds since adding OSSO broths to his daily care. His health has improved tremendously.  We have a suction machine for him. Another machine for his lungs and a few other pieces of equipment he needs for prevention of illness. Adding your bone broths has been life changing for him and for our family. I tell everyone that I think would benefit from them about them.

Can you share a story about the funniest mistake you made when you were first starting? Can you tell us what lesson you learned from that?

When we began shipping our frozen bone broths across the country, we used dry ice to keep it cool.  We accidentally left the lid slightly opened and had no idea why we were so out of breath a few hours later.   We obviously didn’t suffocate, but we learned to check and double check that the dry ice lid was properly closed.    

What is it about the position of CEO or executive that most attracted you to it?

I believe the best leaders are just born with it.  I never thought for a million years that I would become CEO of my own business.  But, somewhere between chicken feet and stockpots, I found my “why”. I’ve been CEO for almost 5 years now, and my job description is always changing.  As we continue to expand our business, I love that I get to support growth in my fellow teammates. I am so passionate about bone broth and food as medicine;  it’s exciting to share that with others. 

In just a few words can you explain what an executive does that is different from the responsibilities of the other leaders?

CEO -aka- Chief everything officer.  While you don’t have to be the best at everything, you have to understand what each job does so you can help to manage expectations.  You have to be willing and able to roll up your sleeves and get the job done, regardless of what it is. Who you are and what you do will absolutely have a trickle down affect on how others within your company behave.  You set the pace and the direction for the entire team. Ultimately, you cannot ask others to follow you if you do not follow too.

What is the one thing that you enjoy most about being an executive?

Helping others achieve their goals.  It is so exciting to step back and see how far our team has grown since day one.  Sometimes it really requires me to step back to see it, but we have witnessed so much growth within The Osso Good Co.  Starting as only an online website that was selling out every week to now having an omni-channel distribution strategy, all of which is still produced in our new kitchen that is USDA, organic, and BRC certified.  

What are the downsides of being an executive? 

Ultimately, you have a million “bosses” and the pressure is always on you to perform and overachieve.  As someone who finds pleasure in work and achievements, it is both a blessing and a curse.  

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Getting Back to the Basics

We are now understanding that SARS-CoV-2 is a virus that thrives on poor health, and it has forced us to realize just how unhealthy we are as a country.  As we head into 2021, it’s important that we get back to the basics to take control of and actively improve our health.  What are the basics?  It almost seems too simple to list things like: sleep, exercise and daily movement, and (of course) nutrition. But, at the cornerstone and foundation of our health, we must prioritize these simple steps and get back to the basics.  

Most of us have realized the importance of “armoring up” and supporting our immune system on a daily basis so it can function optimally over the long haul, as opposed to waiting for sickness to strike.  Bone Broth contains numerous healing substances that can nourish and restore  almost every system in the body.  It is the job of the immune system to hunt and destroy pathogenic cells before they take over your normal functions.  The essential amino acids present in bone broth are vital to this process.  Arginine is essential for immune and liver function, glutamine boosts metabolism, and glycine aids in glutathione production and sleep quality.  The marrow present in high quality bone broths contains alkylglycerols which are vital for white blood cell production.  The gelatin (cooked collagen) supports your gut integrity, strength of your cells, and reduces the risk of the foreign cells to invade your systems, while glycosaminoglycans help to restore the intestinal lining. Bone broth is naturally anti-inflammatory and great for detoxifying your body through the support of your liver.  

In order to thrive in today’s world, we must place our own health as a priority.  By taking regular  steps to maintain our health through things like exercise and daily bone broth consumption, we can do our best to avoid feeling run down or overtaken by sickness.  Prioritizing our own health allows us to better support our families, friends, and communities.  As the holidays approach, we wish you good health because when you get back to the basics, that’s the best gift of all.