Imagine if you could walk outside and get some renewal. You could help to improve your bone, brain, and heart functions, and you may have the chance to live longer too. You would think that everyone would go outside then. Well, the truth is, this renewal exists. It’s vitamin D, and your body creates it when it’s exposed to sunlight. That said, many Americans don’t get enough of this vitamin. This can lead to health effects that you don’t want. In this article, we will discuss those effects and include the benefits along with it.
What Does Vitamin D Do?
Vitamin D allows for easy calcium absorption. This means that your bones will be kept strong and can repair themselves, along with your teeth. According to some research, vitamin D can also help regulate your blood pressure, feelings, and even your weight, acting as a hormone in your own body. Some say that if you have enough, you can protect yourself against fatalities like cancer and heart diseases.
On the opposite side, if you don’t get enough, you can get osteoporosis, muscle weakness, bone pain, and osteomalacia, which is the softening of your bones. Since vitamin D helps with brain development, you may have low energy or be depressed if you don’t have enough. Also, if you’re an athlete, you need vitamin D to help you perform to your highest potential. You can run faster and lift more if your levels are adequate.
So how do you get more vitamin D?
Well, sunlight is the best source out of all of them. Your body produces enough vitamin D to keep you well-regulated, but only when you’re out in the sunlight and when it’s shining on your bare skin, all without sunscreen. You don’t need to be outside all day to do this. All you need is to be out in the sun for thirty minutes tops for twice a week to get the amount of vitamin D you need. This way, you don’t even have to worry about burning your skin through harmful UV radiation.
Of course, many people are holed up in a building all day, don’t live in sunny areas, or have darker skin. This means that they won’t have the amount that they need. Even people who are outside a lot may have less during the winter time.
But for those people who don’t spend time outdoors, live far from the equator, have dark skin, or use sunscreen every time they go out may not be able to produce the same quantity of vitamin D.
Many people also have lower levels in cold-weather months, when spending less time outdoors and there’s less skin exposure to the elements.
So how do you get vitamin D in these conditions?
Through foods, of course.
Foods don’t have enough natural vitamin D to satisfy your body’s needs for the most part, but they can help give your levels a boost if you need to. You can find this vitamin naturally in fatty fish and eggs, and many products such as juices, dairy products, and even cereals have vitamin D added to them to help you out.
So what about supplements?
There are pills you can take to give you more vitamin D, but they won’t give you much results if you have enough, and their power and absorption isn’t as good as it is from natural sources. However, it’s a good substitute if you’re vegan, in an area with little sunlight, are over 50, or are overweight. Just do your research and find out if the supplements are right for you.
So how many people are in danger of a deficiency?
Surprisingly, extreme deficiency is rare in the US. To be deficient, you need fewer than 12 nanograms of vitamin D per milliliter of blood. But if you’re a vegan, have dairy allergies, or don’t get out much, you’re at risk. Your age and weight may determine your needs too. But even though we aren’t low to the point of danger, we usually don’t have the ideal levels. You need 20 nanograms per milliliter of blood, but 30 is better if you want maximum bone and muscle performance. Two thirds of Americans fall short of the minimum guideline, and it increases every winter.
How do you know if you’re low in Vitamin D?
The best way is to talk to your doctor. You can get a blood test if you want, and it can determine if you’re deficient or not. However, you don’t have to get a routine screening if you’re healthy. Just do it every once in a while and keep up your vitamin D levels.
Overall, vitamin D is a powerful source of energy. You may need to get more in your diet to reap its benefits, and when you do, you’ll be set for a healthier life. If you don’t want to deal with foods or supplements, just step outside. If you live in a sunny area, set yourself two days to allow yourself to get outside. It can be early in the morning if you have to.
Everyone should have enough free time to allow themselves an hour each week for some outside time. Maybe exercise along with it. There are so many ways that you can enjoy being outside, and when you do, you’re one step closer for bone health that will last you a lifetime.