Vitamin D comes for free!
Did you know that Vitamin D is one of the most important nutrients that your body needs to stay healthy? Right from keeping your bones strong to reducing the risk of cancer and preventing heart diseases, Vitamin D plays a very crucial role in your wellbeing. Deficiency of Vitamin D can lead to several complications and disorders, including osteoporosis – a condition that makes your bones weak and porous, almost like sponge.
So how do you ensure that you get sufficient Vitamin D everyday? It’s really simple. And absolutely free too! The best source of Vitamin D is the Sun. All you need to do is expose your skin sunshine for 10 - 15 minutes, every morning, without using any sunscreen and you’ll have enough Vitamin D for the day.
What makes Vitamin D truly unique is the fact that it is a nutrient as well as a hormone that’s produced when your skin comes in contact with the Sun’s rays. The Sun is undoubtedly the best source, as your body will absorb only the required amount of the nutrient, unlike dietary or supplementary Vitamin D, wherein it will have to de-metabolize what’s extra.
So wake up a tad early starting tomorrow, step out and soak up the golden rays of sun. It’s the first step to good health.
Are You Getting Enough Vitamin D?
Vitamin D is like a super star among nutrients, as it plays multiple roles in keeping you healthy. It helps your bones absorb Calcium and minerals and stay healthy, keeps your teeth strong, reduces the risk of many kinds of cancers like breast, colon, prostate, ovaries, esophagus and lymphatic system, heart diseases, stroke, autoimmune diseases and stroke.
It is estimated that babies need 8.5 to 10 micrograms (8.5-10mcg) and children from the age of one year and adults need 10 micrograms (10mcg) of vitamin D a day. When the body does not get sufficient amounts of Vitamin D, one can be prone to several health complications, including irreversible bone conditions like Osteoporosis and Osteomalacia. You can check if your Vitamin D levels are satisfactory through a simple blood test.
How To Get Enough Vitamin D
Even if your Vitamin D levels are well within the normal levels, you should ensure that it remains so by providing your body the daily dose of the nutrient without fail. And the simplest way to do it is to expose your skin to sunlight for ten to fifteen minutes in the morning, without wearing a sunscreen.
Additionally, you can also add foods that are rich in Vitamin D to your diet, including:
Oily fish like salmon, tuna, sardines, mackerel and shrimp
Cod liver oil
So start bathing in some sunshine in the morning from now on. Your body will thank you for it!
Vitamin D-efence For Healthy Bones
Vitamin D helps your body absorb calcium and maintain adequate serum calcium and phosphorous concentration, which in turn enables normal mineralisation of bones. This helps in keeping your bones dense and strong. Deficiency in Vitamin D levels causes the bone to become thin, brittle and extremely prone to breaks. Insufficient Vitamin D in children leads to a condition called rickets wherein the bones become soft; and in adults - Osteomalacia. One of the major after-effects of lack of Vitamin D is Osteoporosis wherein the bones become spongy and brittle due to loss of mineral mass. People with Osteoporosis are extremely prone to fractures, especially in older women.
According to a study by researchers at the University of Basel in Switzerland, elderly women who took a Vitamin D supplement along with Calcium for three months were 49% lesser prone to falls compared to those having Calcium alone.
So what should you do to have health bones? Wake up early, step out and soak up the warm sunshine for 10- 15 minutes. Why? Because sunshine is the best source of Vitamin D. When rays of the sun fall on your bare skin, your body produces enough Vitamin D to keep you healthy.
Vitamin D Deficiency: Spot The Symptoms
Been sweating too much lately? Inadequate Vitamin D level in the body can lead to raised body temperature even when you are not in an active mode.
Lack of Vitamin D can make you feel drained and worn out. Whether you are young or old, Vitamin D helps you maintain power in every fiber of your being and enables increased muscle control. According to researchers at the Harvard, Vitamin D supplements enhance muscle power and lessen chances of fall drastically.
Feeling low? It can be due to low levels of Vitamin D. According to the Vitamin D Council, this may be due to the impact Vitamin D has on certain hormones like serotonin, which affect one’s mood.
One’s body stops building bone mass around age of 30. Inadequate levels of Vitamin D leads to loss of mineral mass, which in turn leads to Osteoporosis – a condition wherein the bones become thin, brittle and porous.
Over the past decade, researchers have found an association between chronic pain that doesn’t respond to treatment and extremely low levels of Vitamin D.
So if you have been experiencing pain in the joints and muscles for a long time,
it’s time you got your Vitamin D levels checked.