World of Wellness
Follow Me:

Sheila's Blog

  • Home
  • About Me
  • Keto Blog
  • Blog
  • Products
    • Aloe Vera
  • Yoga
    • Yoga Classes
    • Yoga Q&A
  • Meditation
    • Meditation Sessions
    • Meditation Q&A
  • Ayurveda
    • Ayurveda Program
    • Ayurveda Q&A
  • Relaxation
    • More about Relaxation
    • Relaxation Training
  • Training Programmes
    • Chopra Centre Programs
    • Retreat
    • Relaxation Training Programme
    • Ayurveda Lifestyle Programme
  • Contact Me

The Importance of Vitamin D

26/8/2017

0 Comments

 
Picture
The Importance of Vitamin D - Valerie Sjoberg

​Are you getting enough vitamin D? According to data from the National Health and Nutrition Examination Surveys, two thirds of the U.S. population was deficient in vitamin D from 2001 to 2006. And this is a vitamin you don’t want to be deficient in: Vitamin D not only helps keep your bones strong, it also plays a role in the life cycle of cells, enhances your immune system and neuromuscular function, and reduces inflammation. This article explores how much vitamin D you should be getting, and where you can get it from.    


Getting the Right Amount

The recommended daily allowance for vitamin D, established by the Food and Nutrition Board, is 600 IU for individuals 1 to 70 years of age, and 800 IU for individuals 70 years of age and older. In contrast, the Vitamin D Council recommends adults take 5,000 IU a day, saying smaller amounts aren’t enough to meet your body’s needs.

Sunshine versus Vitamin D Supplements
Because food tends to be low in vitamin D (unless it is fortified with vitamin D, such as breakfast cereal and dairy), the most common sources for vitamin D are the sun and supplements. The sun can be dangerous if you are overexposed to its rays, but in limited quantities, it can be an option for you to get your daily dose of vitamin D. It is the most natural way for you to get vitamin D (the way your ancestors did), and you also cannot generate too much vitamin D from sun exposure: Your body produces vitamin D from sunlight and can regulate the amount produced. It’s impossible to overdose.

Vitamin D supplements, while they don’t promote skin cancer like the sun does, can increase the possibility of accumulating too much vitamin D in your tissues. Complications from taking too much vitamin D can include:
  • Dehydration
  • Hypercalcemia
  • Damage to soft tissue, bones, and kidneys
  • High blood pressure
  • Muscle weakness
  • Fatigue
  • Vomiting

If you decide to supplement with vitamin D, be sure to discuss with your doctor first, and stick with cholecalciferol (vitamin D3) rather than ergocalciferol (vitamin D2). Research published in 
the American Journal of Clinical Nutrition in 2006 showed that vitamin D2 is less potent than vitamin D3. The authors of the study advised that vitamin D2 “should not be regarded as a nutrient suitable for supplementation or fortification.” Be aware that, despite this evidence, vitamin D2 is the most commonly prescribed form of vitamin D.

How to Get Vitamin D from the Sun (Without Burning)
When ultraviolet B (UVB) rays from the sun hit your skin, components in your skin go through a conversion process to become vitamin D3. To get enough vitamin D from the sun, researchers suggest you should be in the sun for 5 to 30 minutes between 10 a.m. and 3 p.m. at least twice a week without sunscreen, making sure to expose your face, arms, legs, or back to the sun. According to the Vitamin D Council, you will get plenty of vitamin D if you stay in the sun for half the time it takes your skin to turn pink and begin to burn.

A variety of factors can reduce the amount of vitamin D your skin produces from being outside, including the following.
  • Cloud coverage, which can reduce UVB energy by 50 percent.
  • Significant pollution, which can reduce UVB energy by 60 percent.
  • Sunscreens with an SPF of 8 or more, which block UVB rays; however, with consideration to how it is usually applied to the skin (e.g., incomplete coverage or insufficient amounts), the skin is most likely able to create some Vitamin D while wearing sunscreen.
  • Darker skin, which may take up to six times longer to gain adequate sun exposure to produce the necessary amounts of vitamin D (so, up to two hours, rather than the recommended 5 to 30 minutes).
  • Living far from the equator: If you live far from the equator, there are less UVB rays during the winter months, which can make it difficult for your skin to produce vitamin D.
  • Windows: UVB rays do not penetrate through glass, so you cannot get vitamin D through a window of your car, office, or home.

Don’t forget that radiation from the sun causes cancer; be careful to watch how much time you spend in the sun without protection.

Protecting Your Skin While Getting Vitamin D from the Sun
Ever heard of an internal sunscreen? Researchers, in fact, have shown certain foods and supplements can help protect your skin from the damaging effects of the sun, including:
  • Rosemary and citrus fruits: Daily consumption of citrus and rosemary bioflavonoids provided significant skin protection from the sun in a study published by the Journal of Photochemistry and Photobiology B: Biology.
  • Astaxanthin: A clinical study run by Cyanotech showed that consuming high concentrations of astaxanthin, the active component of a microalgae, in supplement form significantly decreased the skin’s tendency to burn from UV light.

Taking supplements such as these does not guarantee you will not get a sunburn. Supplements can also cause side effects or interactions with other medications; be sure to check with your doctor before starting any new supplements.
​

For some, especially those who live far from the equator, maintaining a healthy level of vitamin D all year may involve a combination of sunlight and vitamin D supplements. In general, it’s a good idea to test your vitamin D level annually, at home or with your doctor, to make sure it’s at a healthy level in your body.



0 Comments



Leave a Reply.

    Archives

    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    June 2016

    RSS Feed

    Categories

    All
    8 Limbs Of Yoga
    Abundance
    Acceptance
    Accountability
    Active
    Acupuncture
    Adapt
    Affirmations
    Ageing
    Aging
    Airport Stress
    Alcohol
    Alcoholism
    Alisa Paliano
    Allergies
    Altar
    Anti-inflammation Foods
    Anxiety
    Appreciation
    Archetypes
    Archetypes Of Survival
    Aromatherapy
    Around-the-table Meals
    Art
    Asparagus
    Autumn Eating
    Awareness
    Awe
    Ayurveda
    Ayurveda For Dogs
    Ayurvedic Wisdom
    Bacteria
    Balance
    BBQ Sauce
    Beliefs
    Belly Bloat
    BItterness
    Bloating
    Blueberry Smoothie
    Body And Mind
    Body Mind And Soul
    Boundaries
    Brassica
    Breakdown
    Breakthrough
    Breathing
    Broccoli Cheese Soup
    Brown Fat
    Busy World
    Butternut Squash Soup
    Cabbage
    Calm
    Calories
    Camel's Pose
    Cancer
    Cancer Prevention
    Caregiving
    Carrot Ginger Soup
    Centering Thought
    Chakra
    Chakra Clearing
    Change
    Children
    Child's Pose
    Chlorophyll
    Chocolate Coconut Smoothie
    Christmas
    Christmas Stress
    Circadian Rhythm
    Cleanse
    Coconut
    Coconut Oil
    Coffee
    Coherent Heart
    Colourful Food
    Commuting
    Compassion
    Compassion Meditation
    Confrontation
    Connection
    Consciousness
    Cooking With Tea
    Cook Nourishing Food
    Cook Your Own Food
    Cook Your Own Meals
    Cream Of Broccoli Soup
    Creativity
    Crisis
    Cultivate Spirituality
    Daily Rituals
    Dan Buettner
    Dating
    Debate
    Declutter
    Deconditioning
    Deepak Chopra
    Dehydration
    Depression
    Desire
    Detachment
    Detox
    Dharma
    Diet
    Diet Myth
    Digestion
    Digestive Distress
    Distractions
    Divine Couples
    DIY Sunscreen
    Dogs
    Dosha
    Doshas
    Doubt
    Dreams
    Eating
    Echinacea
    Eggs
    Embrace Helplessness
    Emotional Baggage
    Emotional Health
    Emotions
    Empath
    Empathy
    Equinox
    Essential Oils
    Excuses
    Exercise
    Express Love
    Extra Weight
    Eye Care
    Faith
    Fear
    Feelings
    Feeling Stuck
    Feminine Energy
    Fibre
    Fight Colds
    Financial Success
    First Aid
    Fitness
    Flow
    Flu
    Food
    Foot Massage
    Forgievness
    Forgiveness
    Free Your Energy
    Fresh Start
    Gardening
    Getting Back On Track
    Gift
    Gifting
    Gifts
    Gifts That Give Back
    Ginger Shiitake Noodle Soup
    Ginger Tea
    Giving
    Giving And Receiving
    Goal
    Goals
    God
    Good Fats
    Grace
    Gratitude
    Green Beans With Almonds
    Green Goddess Smoothie
    Green Leafy Vegetables
    Green Powder
    Greens
    Green Vegetables
    Grounding
    Growth
    Gut Health
    Gut Instinct
    Habits
    Happiness
    Healing
    Healing Effects Of Art
    Healing With Sound
    Healing Yoga And Meditation
    Health
    Healthy Eating
    Healthy Fasting
    Healthy Food While Travelling
    Healthy Genes
    Healthy Habits
    Healthy Holiday Desserts
    Healthy Iced Fruit Bars
    Healthy Options
    Heart Chakra
    Heart Disease
    Heart Intelligence
    Heavy Thoughts
    Herbs
    Herbs Hands Healing
    Holding Space
    Holiday
    Holiday Gifts
    Holiday Season
    Holiday Stressors
    Homeopathy
    Humour
    Hydration
    IBS
    Ideas
    Immune System
    Imperfection
    Infinite Possibilities
    Inflamation
    Inner Change
    Inner Child
    Inner Healing
    Inner Peace
    Inner Voice
    Inner World
    Inspiration
    Intention
    Intentions
    Intuition
    Jen Miller
    Jenn Miller
    Jill Davies
    Joint Care
    Journal
    Journalling
    Joy
    Judgement
    Juicing
    Kapha
    Karma
    Katie Pande
    Keep Warm
    Kindness
    Kitchen
    Kleshas
    Kombucha
    Leaky Gut
    Learning From Your Dog
    Life Coach
    Life Expectation
    Life Purpose
    Lifestyle
    Lissa Coffey
    Lists
    Loneliness
    Loss
    Love
    Low Lunge
    Lung Problems
    Lymphatic System
    Madisyn Taylor
    Male And Female Energy
    Manifestation
    Mantra
    Massage
    Meal Planning
    Meal Preparation
    Meaningful Connections
    Meat-free Meals
    Meditation
    Meditation Techniques For Beginners
    Mediterranean Diet
    Mental Baggage
    Mental Health
    Mental Stamina
    Mindful Dating
    Mindful Eating
    Mindfulness
    Mindset
    Minerals
    Minestrone Soup
    Mint
    Moderation
    Mood
    Morning Habits
    Morning Person
    Morning Routine
    Morning Routines
    Motivation
    Moving Forward
    Mudra
    Mullein
    Mushrooms
    Music Therapy
    Natural Allergy Relief
    Natural Remedies
    Natural Skincare
    Natural Sunscreen
    Natural Sweeteners
    Nature
    Negative Behvaiour
    Negative Thoughts
    Neighbours
    Nestmaven
    Neti Pot
    New Year
    New Year's Resolutions
    Non-resitance
    Nutrients In Greens
    Nutrition
    Oneness
    Opportunity
    Organic Food Shopping
    Osteoporosis
    Outdoors
    Outer World
    Pain
    Passion
    Patanjali
    Pattern Interrupt
    Peace
    Perfection
    Petitation
    Pets
    Phtyonutrients
    Piriformis Syndrome
    Pitta Dosha
    Planning
    Plant Foods
    Poetry
    Portion Control
    Positive Habits
    Potato Leek Soup
    Poverty
    Power
    Practical
    Prayer
    Present Moment
    Present Moment Awareness
    Presents
    Priorities
    Probiotics
    Prosperity
    Prostitute
    Protecting Your Skin
    Pure Awareness
    Purpose
    Quiet Time
    Quotes To Start The Day
    Rain
    Ray Long
    Recipes
    Reclining Heart Opener
    Regrets
    Reiki
    Relationship
    Relationships
    Relationship With Food
    Resolutions
    Resting Pose
    Retreat
    Ritual
    Rituals
    Roger Gabriel
    Routine
    Rudolf Tanzi
    Saboteur
    SAD
    Salads
    Samyama
    Seated Forward Bend
    Secret To Living Longer
    Sedentary
    Seeds
    Self-awareness
    Self Care
    Self-Care
    Self Compassion
    Self-compassion
    Self-Enlightenment
    Self Worth
    Service
    Setting Intentions
    Shakshuka
    Shatavari
    Simplify Space
    Six Tastes
    Sleep
    Slow Down
    Smile
    Smoothie
    Social Life
    Social Media
    Soma
    Soul Questions
    Soup
    Soup For Cold Days
    Soups
    Spicy Vegetable Chilli
    Spirituality
    Spiritual Success
    Spiritual Wellbeing
    Spring
    Spring Allergies
    Spring Cleaning
    Spritual Connection
    Square One
    Standing Forward Fold
    Standing Mountain Pose
    Statins
    Staying Focused
    Stress
    Success
    Suffering
    Suhas Kshirsagar
    Summer
    Summer Archetypal Energy
    Summer Smoothies
    Sun
    Super Foods
    Susan Pinker
    Susan Weed
    Susun Weed
    Sweet Potato Casserole With Caramelised Bananas
    Sympathy
    Take Charge
    Talents
    Tea
    Tea As A Spice
    Thanksgiving
    The Blues
    The Five Elements
    The Law Of Karma
    Therapeutic Breast Massage
    The Seven Spiritual Laws Of Success
    The Whole Cur
    Thinking Patterns
    To Do List
    To-Do List
    Tolerance
    Tough Times
    Traditions
    Tragedy
    Transform Your Life
    Transition
    Travel
    True Self
    Trust
    Trust Your Gut
    Uncertainty
    Universe
    US Election
    Vacation
    Values
    Vata
    Vedanta
    Vegan Soup
    Vibrant
    Vibrant Health
    Victim
    Vision Board
    Visualisation
    Vitamin D
    Vitamins
    Weather The Storm
    Weight Control
    Weight Loss Myth
    Weight Management
    White Bean Chilli
    White Fat
    Who Am I
    Wholeness
    Will Power
    Wine
    Winter
    Winter Activities
    Winter Blues
    Winter Hibernation
    Winter Solstice
    Wisdom
    Wise Woman
    Woman
    Worry
    Yin And Yang
    Yoga
    Yoga Anywhere
    Yoga For Sniffles
    Yoga For Stress
    Yoga For Summer
    Yoga Sutra
    Yogic Eye Exercises

Proudly powered by Weebly