
-
Posted By ravenscroft
-
-
Comments 0
As the days get shorter and the weather gets colder, most of us spend more time indoors. While cosying up indoors is enjoyable, it leads to a very common health issue of Vitamin D deficiency.
In this blog, we’ll discuss what vitamin D is, why it’s important, the risks of deficiency, and simple ways to manage it during the colder months.
What Is Vitamin D and Why Do You Need It?
When exposed to the sun, the skin converts cholesterol to Vit D3. This “sunshine vitamin” is essential for maintaining the overall health and wellbeing of an individual.
- Vitamin D regulates calcium and phosphate absorption in the gut thereby promoting bone and teeth health.
- Vitamin D helps bone mineralisation: the process of depositing mineral crystals on the bone. This process gives bone its stiffness and strength.
- Vitamin D helps the body fight off germs and infections and protects us from getting sick.
- Vitamin D also helps in maintaining mental health by influencing brain function, regulating serotonin and melatonin which in turn affects mood and behaviour.
Signs You Might Be Low on Vitamin D
- Bone Pain, osteoporosis, fractures
- Frequent infections
- More than usual hair loss
- Muscle weakness
- Feeling of tiredness and fatigue most time
- Mood changes, feeling low.
Test your Vitamin D levels if
- You have bone pain, frequent infections, feelings of tiredness, low mood, hair loss, muscle weakness
- You have undergone weight loss surgeries as it reduces vitamin D absorption
- You have Crohn’s disease, celiac disease, ulcerative colitis, liver and kidney disease, osteoporosis, cystic fibrosis or kidney and liver disease have Vitamin D absorption issues
- You are older than 65, have dark skin, are obese, or have low vitamin D diets
If you think you’re low on vitamin D, a simple blood test can confirm it. At Ravenscroft Health, our GP can check your blood vitamin levels and let you know what to do next.
Easy Ways to Boost Your Vitamin D This Winter
1. Get Some Sun (When You Can) :
Even winter sun helps, so take a midday walk when it’s brightest. You can be fully clothed with the sun shining on your face or hands for sufficient exposure. Make sure to get 20-30 minutes a day of sun exposure during peak sunlight and not at sunrise or sunset.
2. Eat Foods that are rich in Vitamin D
- Fatty fish (rich in omega 3) like salmon or tuna
- Egg yolks
- Fortified Foods (Foods that have added nutrients that are not naturally present) – like milk or cereal
- Mushrooms that have been exposed to sunlight/UV light
3. Take a Supplement:
Sometimes food and sunlight are not enough for the human body, due to which there is a need of Vitamin D supplement. Consult a doctor who can recommend if this is required following your blood test.
4. Engage in regular physical activities to strengthen your immune system and improve low mood due to seasonal changes.
5: Monitor Mood and Well-being:
The winter blues are real, and paying attention to your mental well-being is crucial.
Stay Healthy This Winter
Don’t let the cold weather get you down! A few simple steps can help to maintain your vitamin D levels, so you can stay healthy and active throughout the day