One of the most commonly overlooked health issues that has recently come into focus amid the lockdown is Vitamin D deficiency. Now that we are forced to stay indoors, our bodies are not getting their much-needed dose of the essential fat-soluble prohormone that is Vitamin D.
Vitamin D is an essential nutrient that is vital to optimal health as it aids in keeping normal blood levels of calcium and phosphate that are needed to facilitate normal bone mineralisation, muscle contraction, nerve conduction, and general cellular functioning in all cells of the body.
1. How to Get Healthy Doses of Vitamin D
We should be more vigilant about the levels of Vitamin D intake all-year round but most especially during these trying times. The best way to absorb Vitamin D is from the sun’s UV rays.
Cholesterol in the bloodstream converts into Vitamin D, which in turn acts like a hormone, aids in calcium homeostasis, bone and muscle strength, as well as nervous system optimisation.
2. Understand the Two Types of Vitamin D
It is also important to note that there are two sub categories of Vitamin D, namely Vitamin D2 which is typically found in plants, and Vitamin D3, most commonly found in fatty animal sources.
In areas where access to good nutrition is difficult or impossible, healthy experts recommend multivitamin supplementation. The ideal daily Vitamin D intake is set at 800IU, which means consuming food items rich in Vitamin D is not enough to meet the mark.
Multivitamin supplementation is crucial as it accurately covers the Vitamin D dosage that the body needs.
3. Get Some Sun Exposure
If you are opting to source your Vitamin D from the sun, doctors recommend spending at least 30 minutes to an hour on a balcony or outdoor space within your property to soak up healthy sun rays.
Ideally sunbathing should be scheduled between 11am and 2pm, where the sun is at its nexus. When you are staying under the sun to supply Vitamin D, it is best to skip SPF protection. SPF creams will filter out the sunlight exposure resulting in inhibiting the production of Vitamin D.
For those who are prone to sunburn, it is recommended to get shorter periods of sun exposure through the 11am to 2pm window period.
4. Stock up on Supplements
Groups that are more likely to suffer from Vitamin D deficiency are advised to take in high doses of Vitamin D. At-risk groups include darker-skinned individuals, people suffering from obesity, children under five years old, pregnant women, and those over 65 years old.
But it is important to bear in mind that everyone needs to take Vitamins hence it is crucial to stock up on Vitamin D supplements.
5. Determine Food Sources
Eat food items that are rich in Vitamin D including cod liver oil, fatty fish such as sardines, trout, salmon, mackerel and tuna. The egg yolk is also an excellent source of Vitamin D.
Mushrooms are the only plants that have Vitamin D concentration, so make sure to include them in your diet. Keeping those mushrooms under the sun for up to 30 minutes is proven to increase its Vitamin D levels, too.
Follow these simple tips to avoid suffering from Vitamin D deficiency, so you can keep healthy inside and out amid the lockdown.