Vitamin D deficiency is more common than you think. In fact, it is so common that The American Journal of Clinical NutritionIt called it a global problem that is recognized as a pandemic. Also a study in the UK showed that more than half of adults in the UK do not have enough vitamin D, and in the winter and spring of 1 in 6 people have a severe vitamin D deficiency.
What is vitamin D?
Vitamin D is important for good general health and plays an important role in ensuring our muscles, heart, lungs and brain function as well. Our body can make its own vitamin D from sunlight. You can also get vitamin D supplements, and a very small amount comes from a food we eat, as some fish, fish liver oils, egg yolk, cereals and grain products.
What makes vitamin D unique compared to other vitamins, is that your body can make its own vitamin D when the skin to sunlight is exposed, while you need to get other vitamins from the food you eat.
How long you spend in the sun to get enough vitamin D?
Find out how long you should stay in the sun in order to produce sufficient amounts of vitamin D, it can be very complicated and is different for each person, therefore, there is a recommendation for everyone. The reason for this is that, the amount of time you need to spend in the sun to your skin produce enough vitamin D, depends on a number of factors, such as how dark your skin is or how easily you get broncearla by the sun, the thickness of the ozone layer, the time of year and time of day.
It is believed that a short daily period of exposure to the sun without sunscreen (about 10-15 minutes for people with lighter skin) during the summer months is enough for most people to make enough vitamin D. Evidence It suggests that the most effective day production of vitamin D, time is 11 am-3 pm. the larger the area of skin that is exposed to sunlight, the more likely to produce enough vitamin D before start burning .
The most common causes of vitamin D deficiency
Limited exposure to sunlight - Some of us live in northern latitudes, use long clothes, or have a job that takes place mainly in the interior. Sunscreen also inhibits the production of vitamin D.
People with dark skin have higher levels of melanin, and this pigment reduces the ability of the skin to produce vitamin D when exposed to sunlight.
kidney and liver function
These bodies play an important role in converting vitamin D to its active form, so the kidney or liver disease can reduce the ability of these bodies to create the biologically active form of vitamin D in the body.
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Food sources that contain vitamin D are mostly animal-based, for example, fish oils and fish, egg yolk, cheese, fortified milk and beef liver.
Certain medical conditions, such as Crohn's disease, cystic fibrosis and celiac disease can reduce the ability of the intestine to absorb vitamin D in food.
Obesity can cause low levels of vitamin D. Research suggests that vitamin D may become 'trapped' inside the fat tissue, so less of it is available in our bloodstream.
related diseases vitamin D deficiency
Researchers are still working to fully understand how vitamin D works in our body and how it affects our health in general, but it is believed that there is a relationship between vitamin D deficiency in a number of ailments and health problems:
An adequate amount of calcium and vitamin D are important to maintain bone density and strength. Vitamin D deficiency causes bone calcium they last, which further weakens the bones and increases the risk of fractures.
Vitamin D deficiency is linked to the lower lung functions and managing asthma is more difficult, especially in children. Vitamin D can improve asthma control by blocking proteins that cause inflammation in the lung, as well as increased production of another protein that has anti-inflammatory effects.
3. Heart Health
Vitamin D deficiency may be linked to an increased risk of high blood pressure (Hypertension), as well as an increased risk of death from cardiovascular disease.
It has been found that vitamin D deficiency is associated with inflammation, a negative response of the immune system. Vitamin D deficiency has been associated with a number of inflammatory diseases including rheumatoid arthritis, lupus, inflammatory bowel disease (IBD) and type 1 diabetes.
Vitamin D regulates cholesterol levels in the blood: it has been shown that without adequate sun exposure, vitamin D precursors turn cholesterol instead of vitamin D.
Studies show that children who had lower levels of vitamin D are more likely to have multiple food allergies.
Some studies showed a relationship between vitamin D deficiency and common respiratory infections, and indicate that people with the lowest levels of vitamin D have reported significantly more cases of colds and flu than those with higher levels.
Deficiency of vitamin D is linked to depression: the receptors for vitamin D are present in many areas of the brain and are involved in numerous processes in the brain, so it is likely that vitamin D may be associated with depression and that vitamin D supplements could play an important role in the treatment of depression.
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9. Type 2 Diabetes
Studies have shown the correlation between levels of vitamin D and development of type 2 diabetes Several studies provide evidence that vitamin D may contribute to the glucose tolerance through its effects on insulin secretion and insulin sensitivity.
10. Oral Health
Several recent reports demonstrate a significant association between periodontal health and vitamin D intake. Also elderly patients with low vitamin D levels have a higher rate of tooth loss than those with high levels of vitamin D.
11. Rheumatoid arthritis
Vitamin D deficiency may play a role in the development of rheumatoid arthritis. Studies have found that women who have more vitamin D appear less likely to develop rheumatoid arthritis. Also among people who already have rheumatoid arthritis, people with low levels of vitamin D tend to have active symptoms.
Vitamin D deficiency may be linked to cancer: Some study indicates that over 75% of people with a variety of cancers have low vitamin D levels and lower levels are associated with more advanced cancers. But more research is needed to determine whether higher levels of vitamin D are associated with a lower incidence of cancer or mortality rates.
What to do if you have a vitamin D deficiency?
A simple blood test can determine whether or not you have a deficiency of vitamin D. Take the right amount of vitamin D.
If you are deficient, supplementation with 2000 to 5000 IU vitamin D 3 times daily for 3 months (under the supervision of a physician), this is a good way to increase your levels. Once you've reached the optimum range, take a maintenance dose of 1000-2000 IU per day is a good idea. People living in northern climates (who spend more time indoors) may need to take higher doses. Please make sure your treatment is being monitored by a doctor when you start it and then maintaining supplementation.
Come dietary sources of vitamin D, which include the following:
- Fish liver oils (cod) - 1 tablespoon (15 ml) containing 1360IU vitamin D
- cooked wild salmon - 3.5 ounces contains 360 IU
- cooked mackerel - 3.5 ounces contains 345 IU
- A whole egg - contains 20 IU
- Porcini - 4 oz contains 400 IU
This vitamin is essential for good health. Start with the aim of optimal levels under the supervision of your doctor and see how it improves your health.
Writing: team life Lúcida