The case for moderation

Perhaps you've heard the conventional wisdom, "all things in moderation." It could have come from your doctor.

When it comes to health, I think of the story of Goldilocks and the three bears. Many things we do to stay healthy are more beneficial in amounts that are not too much, not too little, but "just right."

Experts don't always agree on or know what the ideal amount is for many healthy behaviors. But for some things, too little is probably a waste of effort while too much may be worse than none at all.

Vitamins: Just the right dose

The word "vitamin" originally referred to substances considered vital for life, such as nutrients that the body cannot make itself (or make enough of). So, we rely on foods or supplements to provide them. While vitamin deficiencies can cause disease, vitamin excess can also be harmful.

Take vitamin A, for example. Inadequate vitamin A in the body can cause dryness of the eyes, night blindness, and, eventually, total blindness. Other problems associated with vitamin A deficiency include poor immune function, rash, and diarrhea.

But too much vitamin A from supplements (or eating large amounts of liver) may cause too much vitamin A to accumulate in the body's tissues. This is called hypervitaminosis A. Symptoms include headache, fatigue, blurry vision, bone pain, and nausea. Pressure can build up in the brain and the liver can be damaged.

So, what is just the right dose of vitamin A? The recommended daily amount is 900 micrograms daily for men and 700 micrograms daily for women. You can get these amounts by eating a balanced diet. Vitamin A is found in fish, dairy products, and many fruits and vegetables.

Vitamin A is not the only vitamin that can be harmful in excess:

• Vitamin D. Too much vitamin D (hypervitaminosis D) can cause dangerously high blood calcium. This can lead to kidney stones, kidney failure, weak muscles, bone pain, loss of appetite, vomiting, and confusion. Although rare, large amounts of vitamin D can be fatal, especially among people with other medical problems or if combined with excessive calcium intake.
• Vitamin B₃ (niacin). Excessive niacin may cause a flushing sensation, diarrhea, abdominal pain, vomiting, and liver damage.
• Vitamin B₆. Too much B₆ may cause nerve damage.
• Vitamin C. Overdosing on vitamin C can cause headaches, diarrhea, and kidney stones. However, most people who take megadoses of vitamin C simply get rid of it in their urine.

Exercise: A happy medium

It's clear that some exercise is good. Too little, however, and your risk of obesity, diabetes, heart disease, and osteoporosis (among other problems) increases. But is more better? To some extent, yes. Current recommendations suggest at least 150 minutes of moderate-intensity physical activity each week along with regular balance and strength training.

Still, too much exercise can cause problems. Injuries such as stress fractures or tendon inflammation are common among people who overtrain. Other symptoms of overtraining include menstrual irregularities (in women), unusually severe or prolonged muscle soreness, and decreased appetite. Competitive athletes may even notice that their performance suffers when they train too much.

What's the right amount of exercise? No one knows for sure, but I think the current recommendations are reasonable.

Alcohol: A tricky one

It's not unhealthy to abstain from alcohol. But, you may have heard that moderate alcohol intake is good for you - that it reduces your risk of heart disease, dementia, or other diseases. More recent research suggests otherwise, and that even moderate drinking may raise overall health risks such that there is no safe amount of alcohol.

And of course, excessive alcohol is hazardous. Excessive alcohol intake can lead to

• cirrhosis (severe liver damage)
• trauma, including motor vehicle accidents
• pancreatitis (inflammation of the pancreas)
• high blood pressure
• heart damage and irregular heart rhythms

So, how much alcohol is too much? Again, no one knows for sure, but there is a move now away from the common "moderate" drinking limits (such as "no more than one drink a day for women and two drinks a day for men") and toward "the less, the better." When it comes to alcohol, moderation is better than excess, but less (or even none) might be best.

Sun exposure: Some controversy

Too little sun can be bad for your bones. That's because the sun's rays convert an inactive form of vitamin D in the skin to an active form. But the more sun exposure, the higher your skin cancer risk, especially if you've been sunburned frequently.

So, it's important to get just the right amount of sun. How much is ideal? This point is controversial, but I agree with the recommendation that five to 30 minutes of sun exposure each day gives you the benefits without undue skin cancer risk. Of course, even short exposure to midday sun in Miami could cause sunburn, especially if you are fair-skinned. So, it's important to adjust your sun exposure for the type of skin you have and your location. And it's a good idea to apply sunscreen well before prolonged sun exposure.

Other examples

There are many other examples of the importance of moderation in matters of health. Too much of certain types of fish, such as shark, swordfish, tuna, and king mackerel, could cause excessive mercury exposure. Yet fatty fish, such as mackerel, tuna, salmon, and shrimp, have omega-3 fatty acids that may be beneficial for the heart.

Moderation is also important with respect to food portions as well as the amount of calories, fat, protein, and carbohydrates in your diet.

The bottom line

Nearly everything that's good for you is best in moderation. Even the healthiest behaviors, if overdone, can be harmful. So, the next time your doctor recommends something, such as exercise, ask how much is too much or too little. Then aim for something in between.