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Licensing & Accreditation

Brookhaven Retreat is Accredited by the Joint Commission on Accreditation of Health Organizations and is licensed by the State of Tennessee Department of Mental Health and Developmental Disabilities.

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beauty in life worth living
beauty in life worth living

We are a private pay treatment center and do not accept any type of insurance. Costs associated with care are the responsibility of the client.

 

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Brookhaven Retreat Blog - For inspiration, growth & a fresh perspective.

A Girl and Her Father

A Girl and Her Father

Soup au Pistou

Soup au Pistou

Contemplation

Sore Throat Solutions

Can You Give Us A Twirl?

Broccolini Flounder Bake

The Reality of Sexual Assault

World Kindness Day

World Kindness Day

How to Stock Your Pantry: The Essentials

How to Stock Your Pantry: The Essentials

National Pomegranate Month

National Pomegranate Month

More Than Cute

Mental Health Wellness Week

Pineapple Chicken Stir-Fry with Black Bean Sauce

Pineapple Chicken Stir-Fry with Black Bean Sauce

Addicted to Food

Taylor Swift and Anxiety

Taylor Swift and Anxiety

Essential Kitchen Equipment: Back to the Basics

Adele and the Reality of Growing Older

Maureen O’Hara—A Legacy

Maureen O’Hara—A Legacy

What Is Self Care?

Black Lentil Beet Salad

Black Lentil Beet Salad

Helping One Another

Helping One Another

Mental Illness Awareness

Women, You ARE Beautiful!

Women, You ARE Beautiful!

Domestic Violence Awareness Month

Unconditional Worth

Unconditional Worth

Empowering or Disheartening?

Pappardelle with Roasted Winter Squash, Arugula, and Pine Nuts

Pappardelle with Roasted Winter Squash, Arugula, and Pine Nuts

Coping with Anger

Art in the News

Sweet Potato Salad

Sweet Potato Salad

Hurricane Prep

Hurricane Prep

Fashion Trends: The Knit Cap

Fashion Trends: The Knit Cap

Alone Time

Chicken with Artichoke-Sun-Dried Tomato Pesto

The Arms of Irony

Focus the Mind, Reap the Rewards

Focus the Mind, Reap the Rewards

Chocolate Avocado Cookies

The Necessity of Silence

The Necessity of Silence

Recovery

Recovery

Service with Style

Vietnamese Grilled Steak with Portobellos and Mint-Cilantro Mojo

Family Illness And The Dog

The Social Media Phenomenon

Top 10 Vegetarian Proteins

Know Who You Are

The Body and Soul - 5 Ways to Relax

Dr. Wayne Dyer Lives On

Toasted Ciabatta with Shrimp, Tarragon, and Arugula

Music—It’s More Than Noise

Gluten-Free Not Just for Celiac

The Sunshine Vitamin: Vitamin D

Tuesday, 17 June 2014 03:48  by Charity B.

With summertime here it’s a great chance to get your daily dose of vitamin D. Unlike most vitamins and minerals, which must be consumed through food, vitamin D can be manufactured in the body through the action of UV rays from the sun on one’s skin. This is wonderful, given that vitamin D is not super plentiful in food sources. So this summer spend about 15 minutes each day outside, basking in some natural sunlight!

What is Vitamin D?
Vitamin D is a fat-soluble vitamin that plays a part in maintaining strong bones. The main building block of bones is calcium, and since vitamin D aids in the absorption of calcium, it too is essential for bone health. If someone does not get adequate amounts of this vitamin their bones will become soft, brittle or porous, and may develop rickets or osteoporosis.

What Else Does Vitamin D Do?
Vitamin D is also essential for several other functions in the body. It is needed for carrying neural messages from the brain to other parts of the body, and is thus necessary for muscle movement. Vitamin D is needed for a strong immune system, as it helps fight off invading bacteria and viruses. There have also been several studies that indicate a correlation between low vitamin D levels and depression. We do not know which causes which, but we do know that vitamin D does play a part in brain function and positive mood.

What Foods Can I find Vitamin D In?
There are few foods that naturally contain vitamin D, so fortified foods provide most of it in the American diet. The following foods contain vitamin D:

  • Fatty fish such as salmon, tuna, and mackerel are among the best sources
  • Beef liver, cheese, and egg yolks provide small amounts
  • Mushrooms provide some vitamin D (some mushrooms have the vitamin D content boosted by exposing these mushrooms to ultraviolet light)
  • Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified
  • Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels

How much Vitamin D Do I Need?
The amount of vitamin D an individual needs depends on the person’s age. The following table lists the Food & Nutrition Board’s recommendations in International Units (IU).

 

Life Stage Recommended Amount
Birth to 12 months 400 IU
Children 1–13 years 600 IU
Teens 14–18 years 600 IU
Adults 19–70 years 600 IU
Adults 71 years and older 800 IU
Pregnant and breastfeeding women 600 IU

 

I Can Get Vitamin D From The Sun? How Does This Work?
Vitamin D is actually not technically a vitamin, since the body can create it; and it is not one chemical, but many. The natural type is produced in the skin from a form of cholesterol called 7-dehydrocholesterol. Sunlight is key in converting this precursor into vitamin D3 (D2 is created when plant sterols are exposed to UV rays). D3 gets carried to the liver and kidneys, where it is transformed into active vitamin D.

The body manufactures vitamin D when the skin is directly exposed to the sun, providing people with most of their needs for the day. However, cloudy days, shade and dark-colored skin cut down on the amount of vitamin D the skin makes. Also, it is wise to limit sun exposure to avoid developing skin cancer; 10-15 minutes a day should be enough.

 

Last modified on Tuesday, 17 June 2014 04:13

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