Methods to Avoid Vitamin D Deficiency in the winter

We are advised to drink milk because vitamin D aids calcium absorption in the body and both the vitamin and calcium help to improve bone health. Fewer foods naturally contain vitamin D, which is mainly found in foods with the high calcium content.

Sunlight continues to be the best source of vitamin D, and all that is necessary is a little sun exposure on bare skin. A deficiency in the vitamin can cause problems like muscle pain, unexplained fatigue, weakness, and problems walking at an earlier stage, as well as deep bone pain and easy fractures, increased chances of heart and vascular disease, and chances of developing cancer like prostate, breast, or colon cancer. As a result, regularly getting outside and eating foods high in vitamin D become essential.

Cognitive impairment is also influenced by vitamin D deficiency. Contrarily, vitamin richness can aid in the fight against long-term conditions like diabetes and high blood pressure.

How Serious Is a Winter Vitamin D Deficiency?

Lack of vitamin D is more severe than it may seem. It can harm our health as we get older, according to recent research. Lack of vitamin D can cause several health issues, depending on how severe the deficiency is:

Early-stage deficiency: Muscle pain, difficulty walking, unexplained exhaustion, and general weakness are some of the early symptoms of vitamin D deficiency.

Advanced deficiency: This may cause fractures and severe bone pain. Vitamin D deficiency levels have been associated with an increased risk of prostate, breast, and colon cancer as well as heart and vascular disease.

How to prevent a wintertime deficiency includes:

Vitamin D dietary supplement-

Getting essential vitamins and nutrients in the form of supplements is advised. If your body has seriously low levels of vitamin D, consult a nutritionist or doctor to obtain over-the-counter prescription medication.

Sunlight exposure

Keep in mind that the key here is moderate sun exposure during the ideal hours with the least UV rays since exposure to UV rays can cause issues like skin cancer. It is typically advised to spend twenty minutes in the sun several times per week.

Supplements

Everyone should think about taking supplements, including a moderate daily dose of vitamin D, which supports the health of your bones, teeth, and muscles. That is 10 micrograms for those in generally good health. It’s typically more difficult for people with darker skin pigmentation to produce the same amount of vitamin D from sunlight, so year-round supplementation should be taken into consideration. You can either take a vitamin D supplement specifically designed for that purpose or a multivitamin capsule, which typically has a low level close to what the government recommends. Vitamin D deficiency can also be partially treated by eating specific foods, but this is insufficient on its own.

Food options- 

Salmon, tuna, mushrooms, and milk are a few foods high in vitamin D. Soy, yogurt, orange juice, cereal, and eggs are a few additional foods that are suggested. These can be incorporated into our winter diet and are easily accessible.

Mushrooms

Similar to human and animal skin, the skin of mushrooms can produce vitamin D when exposed to sunlight. Mushrooms become vitamin D-enriched when they are left outside where they are exposed to sunlight (if they are inside, window glass will block UVB rays that are used to make vitamin D). Some mushrooms can now be purchased that have been fortified.

Fatty fish

The levels of vitamin D present in foods can vary widely, and few foods are naturally high in them. Salmon in the wild get their vitamin D from the plankton they eat, so wild Atlantic salmon, for example, will be rich in it, whereas farmed salmon may not have very much at all. The best choice is to eat moderate amounts of fatty fish each week, such as mackerel, herring, and salmon. Of course, fish’s lack of appeal to vegetarians and vegans is another issue. The only natural source in that situation is mushrooms.

Foods fortified

According to researchers fewer foods are vitamin D-enriched. You must therefore rely more on naturally rich foods as a result.  On the other hand, some yogurts and some breakfast cereals have vitamin D added to them. A national policy of fortifying particular foods, such as wheat flour, according to university researchers, could effectively address vitamin D deficiency.

Fish liver oil

One tablespoon of cod liver oil provides far more than the daily allowance recommended by the government, in addition to the other advantages of omega and fatty acids, so that’s another option for taking a specialized supplement.

light therapy with a vitamin D lamp

Seasonal affective disorders can be treated with light therapy boxes, which are available for those who cannot easily get sunlight exposure. Not all of these lamps are known to increase vitamin D levels, but thorough research can help find the most advantageous one, which can be used daily.

Pay attention to calcium, too

Your ability to absorb calcium, which is crucial for healthy bones, is one of vitamin D’s key functions. But if there is no calcium available to absorb, this ability is defeated. In that case, your body will take the mineral from your bones to maintain normal blood levels. Researchers believe that may result in bones that are more brittle and susceptible to breaking.

For your information

The maintenance of our bones, teeth, and muscles depends on adequate vitamin D levels. Since severe calcium deficiency can cause issues like osteoporosis and worsen during the winter, it’s critical to keep levels stable during this time.

Contact Rupanshi Taneja, your preferred dietician, right away if you want more details and information about how to improve your health.

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