How to Get More Vitamin D to Help With Your Health
These days, so much of our health advice is based around getting the right balance of vitamins, and for good reason! Only recently have scientists realized the drastic effects that having a vitamin deficiency can have on both your long and short-term health, meaning that raising awareness for the correct intake of these vitamins is vital. Vitamin D is one that’s often overlooked, but here at Main Line Adult Day Care, we feel it’s important to stress how important it is to get enough of this wonderful vitamin on a regular basis!
So, what’s the big deal?
Enough vitamin D is vital if your body is going to be able to absorb calcium, which is important for strengthening bones and for correct growth. This literally means that long-term vitamin D deficiency can lead to soft bones, making you more prone to breakages or arthritis. On top of this, a deficiency in vitamin D is linked to various cancers, heart disease, weight gain and a variety of mental health disorders such as depression and anxiety.
Get your fill!
Unlike other vitamins that require major dietary changes, vitamin D is easy to incorporate into your diet. Despite this, almost 50% of the world’s population doesn’t get enough on a regular basis! At Main Line Adult Day Care – the major provider of senior daycare for Montgomery and Delaware counties – we think this is unacceptable, which is why we have listed some great ways to ensure you keep yourself away from vitamin D deficiency!
Getting enough from your food
Various foods have enough vitamin D to at least partially supplement your daily need. These include cheese, eggs, mushrooms, and seafood such as oily fish, oysters, and shrimp. There are also lots of fortified products on the market such as cereal, milk, tofu, and orange juice! Regularly incorporating these into your diet is a great idea, but they are unlikely to get you your necessary fill of vitamin D every day!
Let there be light!
As you may already know, sun exposure on your skin is the best way to get vitamin D! Just 10 to 15 minutes of direct sun exposure on your legs, arms, back and stomach is enough to hit your daily target – but of course, this becomes difficult in the long winter months. It’s important that you keep yourself safe in the sun with effective sun protection to reduce the risk of developing skin cancer.
If you find yourself unable to get the required amount of sun exposure or vitamin D rich food in your diet, there are supplements that can really help give you that vitamin D boost you need in the winter. Taking between 400 to 1000 IU of vitamin D per day will supplement the amount your body is already absorbing, bringing you to that all-important recommended daily amount. It’s unlikely you’ll need these in the summer months, but in the winter it’s a good idea to have supplements as when you’re outside, you’re more likely to be covered up!
With fall setting in and winter on its way, it’s likely that you’ll find it difficult to get the required amount of vitamin D your body needs. However, by following the recommendations above, you can ensure that you keep your mind and body healthy throughout the colder months and look after both your long and short-term health!