NiuOla Health Newsletter - April 2025
Your trusted source for health insights, community updates, and evidence-based wellness information.
A Warm Hello from Dr. Tui
Hi everyone!
I hope this newsletter finds you well as we welcome spring with open arms. Even though we're still seeing some rainy days in April, the longer daylight hours are a welcome change! This month, we're diving into the fascinating connection between Vitamin D and brain health—a topic that's especially relevant as we transition into sunnier days.
Remember, small, consistent steps toward better health add up to big changes over time. Let's explore how a simple nutrient might help protect one of our most precious assets: our brain.
NiuOla Health Updates
Community Connections
I had the pleasure of visiting HerSpace in Lacey and I am excited to announce we'll be hosting health and wellness workshops with them in the coming months. Stay tuned for dates and topics!
Let's Get Moving Together
Join us for our monthly Community Walk —held every 4th Saturday of the month at 10am.
We alternate between two beautiful walking locations:
Even Months (Feb, Apr, Jun, Aug, Oct):
📍 Regional Athletic Complex in Lacey. Meet by Picnic Shelter A or B for a scenic stroll through the park.
Odd Months (Jan, Mar, May, Jul, Sep):
📍Capitol Lake in Olympia. Gather at the Marathon Park parking lot and enjoy the peaceful waterfront views.
This month’s walk is happening on Saturday, April 26th at 10am—a perfect chance to get some fresh air, connect with others, and get those steps in.
All fitness levels are welcome. We’d love to see you there!
Exciting News: Weekly Wisdom Coming Your Way!
We’re excited to share that NiuOla Health is deepening our commitment to your wellness journey with weekly blog posts every Monday!
Each week, we’ll bring you thoughtful insights, practical health tips, and evidence-based guidance to support you between visits. These bite-sized wellness reads will cover everything from nutrition and movement to mental wellbeing and preventive care—all with the same compassionate, non-judgmental approach you’ve come to expect from us.
Bookmark niuola-health.com/blog-homepage
today and keep growing healthier with us—one Monday at a time.
Wellness Spotlight:
Can Vitamin D Help Protect Your Brain?
A new study of over 12,000 older adults has found something exciting—Vitamin D supplementation was linked to a 40% lower risk of developing dementia over 10 years. That's a big deal when it comes to long-term brain health.
Vitamin D isn't just important for bones—it plays a powerful role in supporting cognitive function, clearing harmful proteins in the brain, and possibly reducing the risk of memory loss conditions like Alzheimer's disease.
Research Findings
People who took Vitamin D supplements had significantly better dementia-free survival.
Women and those with normal cognition saw the biggest benefits.
All types of Vitamin D—cholecalciferol (D3), ergocalciferol (D2), and calcium–vitamin D combos—showed protective effects.
Benefits were even greater in those without a genetic predisposition (non-carriers of the APOE ε4 gene).
Simple Steps for Brain Health
Get 10–20 minutes of sun daily, depending on your skin tone and location. Don't forget to apply sunscreen before going out into the sun 😎
Include D-rich foods like salmon, egg yolks, and fortified milk or cereals in your meals.
Talk to your provider about a Vitamin D supplement—especially if you're over 60 or have limited sun exposure.
Start early: Those with normal cognition saw the strongest protective effects, highlighting the power of prevention.
Women, take note: The study found women may benefit even more from Vitamin D—possibly due to post-menopausal changes affecting bone and brain health.
At NiuOla Health, we believe prevention is powerful. If you're curious about how Vitamin D fits into your overall wellness and cognitive health, we're here to guide you with compassionate, evidence-based care.
Quick Wellness Tips: Boosting Your Vitamin D Naturally
Garden for Health
Garden time counts! Spending time tending to your spring garden provides both sun exposure and mood-boosting benefits.
Eat Fatty Fish
Fatty fish twice weekly (like salmon, mackerel, or sardines) can significantly boost your Vitamin D levels while providing brain-healthy omega-3s.
Embrace Cloudy Days
Even on cloudy days, UVB rays that stimulate Vitamin D production can penetrate cloud cover—so don't skip outdoor time just because it's overcast.
Increase Intake of Egg Yolks and Mushrooms (if medically appropriate)
Egg yolks are one of the few natural non-fish sources of vitamin D (from chickens exposed to sunlight or fed D-rich feed). UV-exposed mushrooms (like maitake, portobello, or shiitake)—check labels to confirm UV treatment.
Incorporate Vitamin D–Fortified Foods
Many foods are fortified with vitamin D, particularly useful for those with dietary restrictions or limited sun exposure. Incorporate fortified dairy or dairy alternatives (milk, yogurt, soy milk, almond milk, and oat milk), fortified orange juice, fortified cereals and oatmeal, and fortified tofu or plant-based meat substitutes (check labels).
Use UVB Lamps or Light Boxes (under medical supervision)
UVB phototherapy lamps (not general light therapy lamps) can stimulate vitamin D production in the skin, especially for individuals in northern latitudes or with limited mobility. Should be used under guidance to minimize risk of skin damage or burns.
Optimize Gut Health
While this doesn’t directly increase vitamin D intake, healthy gut function improves vitamin D absorption. Try to maintain a diet that is high in fiber and probiotic-rich foods (e.g., kefir, kimchi, yogurt with live cultures). If you have any conditions that impair absorption, we need to make sure these are optimized.
Maintain a Healthy Weight
Vitamin D is fat-soluble and can be sequestered in adipose tissue. Reducing visceral fat through diet, physical activity, or medical management may enhance circulating vitamin D levels.
Did You Know?
The Insurance Gap in Vitamin D Testing
As the physician at NiuOla Health, I find it frustrating that insurance companies typically won't cover Vitamin D testing unless you already have a diagnosed condition like osteoporosis or celiac disease. This creates an unfortunate dilemma—you either have to pay large out-of-pocket costs for preventive testing or wait until you develop a serious condition that qualifies for coverage.
In my practice, I've seen countless patients with unexplained fatigue, mood changes, or muscle weakness who turned out to have significantly low Vitamin D levels. Testing early can help us address these issues before they progress to more serious conditions.
This is why I'm committed to offering affordable lab testing options at NiuOla Health. Prevention shouldn't be a luxury, and understanding your Vitamin D status is an important part of proactive health care—especially here in the Pacific Northwest where our cloudy days can make deficiency more common.
Featured Service: Save Big on Lab Tests – With Expert Guidance
Discover Our Discounted Lab Testing
Did you know we offer discounted lab testing through client billing with LabCorp
Compare Your Options
If your lab test isn't covered by insurance, you could use LabCorp OnDemand—but you'd pay more out of pocket.
Choose Our Better Option
When you order labs through us via our client billing option, you pay NiuOla Health directly—often at a lower cost than LabCorp OnDemand—and I personally review and explain your results. This is just one more way we are working to make your care more affordable, accessible, and personalized.
Here's how it compares:
Patient Success Story
The Challenge
Meet Sarah (name changed for privacy), who came to NiuOla Health last year feeling constantly fatigued despite getting "enough" sleep. After checking her Vitamin D levels, we discovered they were significantly low at 18 ng/mL (optimal at least 30 ng/mL but ideally should be at least 60 ng/mL).
The Solution
After three months of a personalized supplementation plan and small lifestyle adjustments-including a 15-minute morning walk and incorporating more Vitamin D-rich foods—Sarah's levels improved to 42 ng/mL.
The Results
More importantly, she reports feeling more energetic, sleeping better, and experiencing fewer"brain fog" moments during her workday.
In Her Words
"I never realized how much a simple vitamin deficiency could affect my entire quality of life," Sarah shared. "The changes weren't overnight, but they were definitely worth it."
Quick Vitamin D & Brain Health Tips
Improve Absorption
Pair your Vitamin D supplement with a healthy fat (like avocado or nuts) to improve absorption
Double the Benefits
Combine your daily sun exposure with a walk for double the brain benefits
Complementary Diet
Try a Mediterranean-style diet, which complements Vitamin D's brain-protective effects
Optimize Sleep
Optimize your sleep—Vitamin D and quality sleep work together for better brain health
Know Your Levels
Ask about testing your Vitamin D levels at your next appointment to establish your baseline
Book of the Month
"Keep Sharp: Build a Better Brain at Any Age" by Dr. Sanjay Gupta
In "Keep Sharp," neurosurgeon Dr. Sanjay Gupta offers practical strategies to maintain brain health at any age. His evidence-based approach emphasizes a Mediterranean diet rich in vitamin D-containing foods like fatty fish, alongside physical activity, quality sleep, and stress management. This accessible guide complements our clinic's nutrition recommendations while providing actionable steps to protect cognitive function for years to come.
Myth-Busting: Vitamin D Questions
Is it possible to get enough Vitamin D from food alone?
For most people, it's challenging to get adequate Vitamin D from diet alone. While fatty fish, egg yolks, and fortified foods provide some Vitamin D, the combination of limited food sources and lifestyle factors (indoor work, sunscreen use, geographic location) means many of us need supplementation to reach optimal levels, especially during winter months.
Can I get too much Vitamin D?
Yes, but it's rare from sun exposure alone. Vitamin D toxicity typically occurs from excessive supplementation (usually over 10,000 IU daily for extended periods). This is why it's important to get a baseline vitamin D level so we can determine the right dosage for your specific needs and to monitor your levels periodically.
Nourish Your Body: Brain Health
This Baked Salmon with Broccoli & Quinoa is a brain-boosting, vitamin D-rich meal that supports cognitive function and overall wellness. Salmon delivers omega-3s and natural vitamin D to protect brain health and mood, while broccoli adds antioxidants and vitamin K for neural support. Quinoa provides fiber and B vitamins for steady energy and mental clarity, making this dish both nourishing and delicious.
These Grilled Tofu Pineapple Skewers with Arugula are a vibrant, plant-based meal that supports brain health and helps with vitamin D absorption. Tofu provides plant-based protein and isoflavones that may support cognitive function, while miso adds gut-friendly probiotics that benefit the gut-brain connection. Pineapple offers antioxidants and vitamin C to reduce inflammation, and arugula delivers folate and vitamin K, which are essential for brain function. Paired with healthy fats from olive oil, this dish helps the body better absorb fat-soluble vitamins like vitamin D, especially when enjoyed alongside a vitamin D source like fortified foods or sunlight exposure.
This Banana Orange Green Smoothie is a refreshing way to support brain health and aid vitamin D absorption. Banana and apple provide natural sugars and B vitamins for steady brain energy, while spinach adds folate and antioxidants that protect cognitive function. Cauliflower contributes choline, important for memory and brain development, and orange juice delivers a burst of vitamin C to reduce inflammation and support immune health. The mix of fruits and veggies, combined with hydration, makes this smoothie a nourishing companion to a vitamin D-rich meal or sunshine exposure for optimal absorption.
Connect With Us
Have questions about your Vitamin D levels or brain health? Let's chat! Book your next appointment by texting us at 360-382-2762.
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From Our NiuOla Family to Yours
Remember, your health journey isn't about perfection—it's about progress and compassionate care for yourself. We're honored to be your partners in health and look forward to seeing you soon!
Warmly,
Dr. Tui and the NiuOla Health Team
This newsletter is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new supplement or health regimen.