How is your vitamin D level?
The modern lifestyle makes it harder to maintain adequate levels of vitamin D. This is because, among other reasons, the hectic pace of daily life makes it difficult to get enough sun exposure.
But do you know the connection between the sun and vitamin D? Although it is usually called vitamin D, it is actually a hormone—cholecalciferol—that is produced by the body. It can be obtained through diet, but about 90% of vitamin D is produced through skin synthesis. That’s where the sun comes in: when we’re exposed to the sun’s rays (UVB), they come into contact with our skin and trigger the production of this hormone in our bodies.
According to a study published in the American Journal of Clinical Nutrition, it is estimated that about 1 billion people worldwide have a vitamin D deficiency or insufficiency. This is a serious problem, as vitamin D insufficiency directly affects the muscular, skeletal, and immune systems. This vitamin, in fact, facilitates calcium absorption, aiding in the formation and maintenance of bones and teeth. Its effects also extend to the muscular system and the immune response.
Although vitamin D deficiency is a widespread problem, certain groups are more vulnerable, including people with limited sun exposure, adults over 60 years of age, people who are obese or who suffer from malabsorption syndromes in the digestive tract, people with osteoporosis, pregnant women, people with diabetes, patients with cancer, autoimmune diseases, chronic kidney disease, and those with liver failure.
A deficiency of this vitamin can lead to various problems, including muscle pain, weakness, and bone pain, as well as trigger depression. However, most people do not experience symptoms, especially in the early stages. Therefore, it is essential to monitor your vitamin D levels by seeing a doctor regularly and undergoing routine tests.
Here are some tips to help you maintain healthy levels of this very important hormone:
. Five to ten minutes of sun exposure each day, avoiding times of intense sunlight, on areas such as the legs, back, and stomach, as well as the palms and soles of the feet.
. Include foods that provide this nutrient in your diet, such as saltwater fish (like sardines and salmon), red meat, milk, eggs, nuts, beans, kale, spinach, and mushrooms.
A healthier lifestyle, especially when combined with Supplementation can help ensure adequate levels of vitamin D in the body, preventing negative effects caused by deficiency. The introduction of any dietary supplement should be supervised by a healthcare professional.
Take advantage of the sunniest time of the year to enjoy the sun responsibly. The Brazilian Society of Dermatology recommends measures to minimize sun exposure, such as avoiding the sun during peak hours (10 a.m. to 3 p.m.), wearing clothing and hats that shield you from direct sunlight, and applying sunscreen to exposed areas of the skin.
Talk to a doctor you trust and incorporate new habits into your routine.
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