Are You Getting Enough Vitamin D This Winter?
With shorter days and longer nights, getting enough sunshine in the winter months can be a struggle for many. Unless you get up early enough to take a walk before your work morning, you’re very likely not getting enough of the crucial vitamin.
Many people complain about the “holiday blues” this time of year, and while there are a number of reasons they might be feeling less cheerful than usual, oftentimes a vitamin D Deficiency is to blame. A vitamin D deficiency can wreak havoc on your body, in the form of depression, lowered energy, muscle weakness, pain, and fatigue.
Why Is Vitamin D So Important?
Vitamin D plays a crucial role in the body, regulating calcium and phosphorus, and maintaining proper bone structure. It helps the body absorb and retain calcium, which is essential when it comes to building strong bones. Vitamin D also has a role in reducing the growth of cancer cells, controlling infections, and reducing inflammation.
Several of the body’s tissues and organs alike have receptors for vitamin D, leading scientists to believe its uses likely stretch beyond that of just bone health. With so many important jobs to do in the body, it’s easy to see how thrown off everything can become when there’s not enough Vitamin D in the body.
Where Do We Get Vitamin D?
Vitamin D can be obtained in a number of ways, from supplements to foods, but one of the easiest and most effective ways is to simply spend time outdoors. Vitamin D3 is formed naturally by the body when ultraviolet rays from the sun cause a chemical reaction in human skin. This chemical reaction is the breakdown of the steroid 7-dehydrocholesterol, and it’s broken down by the sun’s UVB light. The following have been known to lower the amount of Vitamin D the body can absorb:
Outside of taking supplements, or spending time in the sun, Vitamin D can be obtained through a few food sources. While there aren’t many foods rich in the vitamin, some common foods contain high amounts of Vitamin D, including:
Recommended by LinkedIn
How To Get More Vitamin D This Winter
Everyone needs a different amount of time outdoors to soak up enough sunlight to produce a sufficient amount of Vitamin D. Factors like age and skin color can play a role in how much your body can take in at a time, and some individuals will need to spend more time outdoors to receive the same amount.
This means that despite dropping temperatures, it’s still good to get enough sunlight outside each day. UVB rays are blocked by glass, meaning that to get the most out of the sunlight and actually get your body to produce some Vitamin D, you’ll have to actually go outside and stay there for a while. This is difficult in winter with dropping temperatures, but making the effort to still go outside can go a long way in upping your Vitamin D levels.
Additionally, try to include Vitamin D-rich foods in your diet where you can. Very few foods come rich with Vitamin D naturally, but many dairy products and cereals are fortified by producers to include more Vitamin D, making it easier for the average consumer to find options high in the essential vitamin.
For those whose diet doesn’t include fish or dairy products, taking a supplement might be the way to go. For those who are unable to receive Vitamin D through sun exposure or food, supplements can be a welcome addition to their day. Check with your doctor to see where your Vitamin D levels are, and if you would benefit from taking a supplement.
Article Link - Are You Getting Enough Vitamin D This Winter?
Author - Staff Writer