As the sun begins to set earlier and the temperatures drop, many of us retreat indoors, seeking warmth and comfort from the winter weather.
But did you ever think about how this shift can have a significant impact on vitamin D levels, a vital nutrient that plays a critical role in our overall health.
Why Vitamin D Matters:
Often referred to as the sunshine vitamin, is essential for several physiological functions.
Its primary source is sunlight exposure, making it particularly important during the winter months when sunlight levels are at their lowest.
- Bone health: Vitamin D plays a crucial role in calcium absorption, which is essential for building and maintaining strong and healthy bones. Vitamin D deficiency can increase the risk of osteoporosis, a condition characterised by weak and brittle bones.
- Immune function: Vitamin D supports the immune system, making us less susceptible to infections, especially during the colder months when colds and flu are more prevalent.
- Muscle function: Vitamin D contributes to muscle strength and coordination, helping us maintain our mobility and balance, especially as we age.
Vitamin D Deficiency in the UK:
It’s estimated that 1 in 6 adults and 1 in 5 children experience low levels of Vitamin D. This is worrying as it can lead to various health problems, including:
- Osteoporosis: Vitamin D deficiency increases the risk of osteoporosis, a condition that weakens bones and increases the risk of fractures.
- Muscle weakness: Vitamin D deficiency can lead to muscle weakness and fatigue.
- Impaired immunity: Vitamin D deficiency can weaken the immune system, making us more susceptible to infections.
- Seasonal Affective Disorder (SAD): Vitamin D deficiency may contribute to SAD, a mood disorder characterised as low mood, fatigue, and changes in appetite and sleep patterns.
What are the signs of Vitamin D deficiency:
Well these are not easy to spot and of course it’s vital that you speak to a doctor should you have any concerns … Here are some of the ways a deficiency may represent itself.
- Chronic Fatigue
- Bone pain and muscle weakness
- Mood changes: Vitamin D deficiency has been linked to depression, anxiety, and other mood disorders.
- Slowed wound healing: Vitamin D plays a role in wound healing, and deficiency can lead to delayed wound healing and a higher risk of infections.
- Frequent illnesses: Vitamin D deficiency may impair the immune system, increasing susceptibility to infections.
- Hair loss: Vitamin D deficiency has been associated with hair loss, particularly in women.
But here’s the good news …
Boosting Vitamin D Levels:
While sunlight is the primary source of vitamin D, there are several strategies we can adopt to maintain or improve our vitamin D levels throughout the year, even during the winter months:
- Sunlight exposure: Aim for short, regular periods of sun exposure during the day, preferably between 10 AM and 4 PM when the sun’s rays are strongest. Even on cloudy days, some vitamin D can be produced.
- Dietary sources: Include vitamin D-rich foods in your diet such as fatty fish (salmon, tuna, mackerel), egg yolks, fortified dairy products, and certain mushrooms.
- Supplements: If dietary sources and sun exposure are insufficient, consider taking vitamin D supplements under the guidance of your GP.
- Talk to your doctor: Schedule a consultation with your doctor to determine your vitamin D levels and discuss appropriate strategies for maintaining optimal levels.
I’m often asked ‘what’s the best form of exercise’ and without a doubt my stock answer is always the same … “walking” and if you can get a Vitamin D boost at the same time all the better!!!
So pop on your shoes and soak up that sunshine vitamin today 😃👟☀️.
Jayne 💚