Pale skin, fatigue, general weakness, bone pain and frequent illnesses? If you recognize yourself in this description, then you may be deficient in vitamin D. In this article, we will help you to figure out how to increase your level of vitamin D and prevent its deficiency for good.
Of course, the symptoms described above cannot completely determine the level of your vitamin D in the body. The only way to make sure that you have enough of it is to have a blood test done in the laboratory to determine your vitamin D level.
Let us look at a list of people who are more at risk for vitamin D deficiency:
- Children under five years old, as well as pregnant women and breastfeeding women.
- The inhabitants of the Northern Hemisphere, because only in spring and summer the sun is strong enough to contribute to the production of the required amount of vitamin D in the body.
- People over sixty-five years old, since their skin, have fewer receptors that turn sunlight into vitamin D.
- People with overweight (body mass index over 34).
So why is vitamin D so important for maintaining health? Here are the reasons why we need vitamin D in our body: it regulates and supports the immune system, supports healthy body weight, reduces the risk of developing multiple sclerosis, preserves brain function during aging, reduces the frequency and severity of asthma symptoms, reduces the risk of rheumatoid arthritis among women, important for maintaining healthy bones, absorbing and metabolizing calcium and phosphorus, and reducing the risk of heart disease, diabetes, and certain cancers.
As we all know, Vitamin D is also called as a “sunshine” vitamin which leads us to the first way in our list on how to keep your Vitamin D levels up this winter.
- Sun: It means that the sun is the best source of Vitamin D. So if you have an opportunity to spend your winter holidays in the sun, then you should take it without hesitation. However, if there is no such opportunity, no need to despair. Just spend more time outdoors, take long walks with children and don’t forget about sunbathes.
- Vitamins: You can get vitamin D by taking supplements, for example Vitamin D3 5000 IU, but be careful with the supplements as there is also a risk of an overabundance of vitamin D which is why acute intoxication may occur and you definitely don’t want that for yourself or your kids. Make sure that your child does not take the dose more than necessary. It’s not that you need to use a mSpy tracker to monitor what your child is doing, but be careful and set up a pill schedule or put a reminder on your kid’s phone.
- Food: There are quite a number of products that are high in Vitamin D, such as Japanese Shiitake mushrooms (but only if they were dried in the sun, cause only while absorbing a lot of sunlight they are useful for your vitamin D level), mackerel, salmon, herring, sardines, catfish, tuna (of course the fish is full of vitamin D, consuming it in your diet you will not only get vitamin D, but also a lot of omega 3 fatty acids and vitamin B12, which, in turn, will greatly benefit your body), cod-liver oil (despite its not-so-palatable
taste, cod-liver oil is very rich in Vitamin D and has been proven to fight osteoporosis in adults; also it improves brain function and optimizes the function of the nervous system), eggs (this product is certainly tastier than cod-liver oil, so eating homemade eggs in your diet will improve your health and won’t spoil your mood while eating it unlike the previous product).
- Healthy lifestyle: The main cause of Vitamin D deficiency in the body is an unhealthy lifestyle. It is essential to lead a healthy lifestyle since when drinking alcohol, the amount of vitamin D in the liver decreases sharply. The same is with a poor diet and a lack of physical activity that leads to overweighting and the risk of developing cancer and diabetes increases. Just remember this quote: “A healthy body makes a healthy spirit” and makes sure it becomes your motto so it work as an affirmation.
Above-mentioned ways to keep your vitamin D levels up this winter provide an opportunity to summarize the fact that there are four reasons that cause vitamin D deficiency in your body, such as:
#1 Not getting enough sun. Being regularly out in the sun in summer you usually get the necessary dose of vitamin D, unless, of course, you have to spend a lot of time indoors due to work or health. However, from October to April, sunlight is not intense enough to stimulate the necessary synthesis of vitamin D in your body.
- Not using vitamin D as a dietary supplement or using it for less than the recommended dose for a long time.
- Following a vitamin D deficiency diet such as vegetarianism or if you have lactose intolerance.
- The need for large amounts of vitamin D during pregnancy or with large excess weight.
Some studies have shown that more than 50% of the world’s population is deficient in vitamin D. It has been reported in Europe and Northern Europe, as well as in countries of Asia and Africa, especially in elderly people. In fact, anyone can have a deficiency of vitamin D, so let’s not forget about it and have blood tests done regularly and, of course, stick to our simple ways to keep your vitamin D levels high not only this winter but also from now on.
We hope this article was useful for you and it would be great if you learned something more about vitamin D or the “sunshine” vitamin, its importance in order to be healthy and how to keep its level up in your body.
Be healthy and serious when it comes to your health.