All You Need to Know About Absorbing Solar Vitamin D

Getting enough Vitamin D function effectively, but people often don’t consume enough. In fact, experts estimate that 40% of the population in the Western world suffers from a lack of vitamin D... 

 

This substance is produced, among other things, by cholesterol in skin tissue exposed to sunlight, However, it is common knowledge that soaking up rays can harm our health and even cause skin cancer. This conflict is what led this article – learn about the importance of this vitamin and how to correctly use the sun to build it up in your body!

The most recommended source of vitamin D - sunlight 

There is a good reason why vitamin D is also called "the sunshine vitamin," as cholesterol found in the skin produces it after being exposed to sunlight. The same vitamin helps us maintain health by helping to absorb calcium and phosphorus-2 minerals that are very important for bone strengthening, which explains why high vitamin D intake is associated with a reduced risk of bone loss, as well as cancer and depression. 

 

Besides sun exposure, vitamin D can also be consumed through salmon, tuna, sardines, beef liver, egg whites, and mushrooms. However, if you aren’t exposed to sunlight for at least 10-30 minutes a day, you should also consume vitamin D supplements. It's important to note that ultraviolet rays don’t penetrate glass windows, so even if you work in an office well-lit by sunlight - you aren’t really absorbing vitamin D.

When should you be exposed to the sun for maximum vitamin D absorption?

The answer is in the early afternoon, according to a study conducted in 2013. At noon the sun is at the highest point in the sky, and its ultraviolet rays are strong enough to nourish the body with vitamin D. With that being said, the recommendation many know is to spend about 15 minutes a day in the sun, but this common recommendation is not correct when it comes to the afternoon. In the middle of the day, you can make do with only 10-30 minutes of exposure, three times a week. 

Does skin color affect the production of vitamin D in the body? 

The color of our skin is affected by the amount of melanin in it. People with darker skin have a higher amount of melanin, which helps protect the skin from sun damage and is actually a "natural sunscreen" that protects against skin burns and cancer. However, dark skin is both a blessing and a curse because people with darker skin need to spend more time under the sun's rays to absorb vitamin D effectively. Therefore, people with darker skin should spend 30 minutes in the sun at least three times a week. On the other hand, if you have lighter skin, it is recommended that you spend no more than 10 minutes in the sun, three times a week.

Does exposing more skin to sunlight help increase vitamin D absorb? 

 Because vitamin D is produced by the skin's cholesterol, exposing more skin to sunlight can help the body enjoy more vitamin D. Scientists recommend exposing about a third of the body's skin to sunlight for safe and optimal absorption - this recommendation suggests wearing a tank top and shorts and spending about 10-30 minutes in the sun, depending on your skin color, three times a week. You can wear a hat and sunglasses to protect your face, since the skin on our faces produces a very small amount of vitamin D.

Does sunscreen affect absorption of vitamin D from the sun? 

 Creams with different protection factors contain chemicals that reflect, absorb, or scatter the rays of sunlight, and when this happens, the skin is exposed to a lower amount of ultraviolet light. Because these light rays are important for the production of vitamin D, the protective factor may indeed prevent the process; SPF 30, for example, reduces the production of vitamin D in the body by 95%. However, if you plan to spend a lot of time under the sun, or your skin is particularly sensitive, you shouldn’t skip the sunscreen, and make sure you get enough vitamin D through the food you eat or supplements. You can also expose your body for the amount of time you need in sunlight, and then rub on some sunscreen.

What are the dangers of too much exposure to sunlight?  

While exposure to sunlight is important for the absorption and production of vitamin D, like anything else too much sunlight, can be harmful in different ways: 

 

Skin burns - This is the most common phenomenon of sun damage when in extreme cases it can lead not only to redness and sensitivity but also to blisters. 

 

Eye Damage - Long exposure to ultraviolet rays damages the cornea and increases the risk of developing cataracts. 

 

Skin aging and other changes - Sunlight can make your skin grow old and wrinkle faster. In addition, freckles, moles, and other unwanted changes can occur on your skin due to excessive sun exposure. 

 

Heat stroke - In this state of dehydration, the body temperature rises to a dangerous level due to prolonged exposure to the sun. 

 

Skin cancer - It is common knowledge that too much exposure to sunlight can cause skin cancer, and it is important to be aware of the issue and to ensure safe exposure to the sun. If you are concerned about the development of skin cancer in you or in people who are close to you, take this test to find out if you know how to identify cancerous moles and beauty marks. 

 

If you plan on spending a lot of time in the sun, apply a sunscreen every two to three hours, especially if you are sweating or swimming. Do this after exposure to the sun for 10-30 minutes, depending on your skin type.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Keep Your Pancreas Healthy With These 10 Tasty Foods!

The pancreas doesn’t take up too much space – with a length of 15 cm in total and a mass that doesn’t exceed 85-100 grams, but it is an essential organ that plays a significant role in the digestive system. The pancreas not only regulates and neutralizes the high acidity that reaches our stomach from various foods, but also the enzymes secreted by this organ are important and very essential for the proper digestion of a variety of components such as carbohydrates, proteins, and fats. 

 

A healthy pancreas means a controlled sugar intake and a better functioning digestive system - so we recommend consuming the following 10 foods, which have significant and proven health benefits for the pancreas, and will also help you preserve and protect this irreplaceable organ.

1. Turmeric

Curcumin, which is found in turmeric, is often thought to be a natural anti-inflammatory, which helps to relieve pain caused by a burning sensation in the pancreas, as has been shown in a study published in 2014. Beyond these properties, turmeric also strengthens the production of insulin in the pancreas, which helps regulate blood sugar levels and prevents the effects of diabetes.

2. Garlic

You've probably heard people recommending eating garlic and honey together as a cure-all of sorts - this is a well-known "Grandma Remedy" that brings together two ingredients that are somewhat different, but whose medicinal properties are well known. Garlic can also go with many other healthy ingredients, such as onions or fenugreek. All these combinations were found by a study at the Federal University of Technology in Nigeria to strengthen the immune system as they help the body repair tissue damage in various organs, including the pancreas.  

 

 

 

3. Spinach

“Armed” with the best B vitamins and a stock of iron, spinach is one of the most satisfying foods to meet the most basic needs of your pancreas. The iron found in spinach helps prevent infections in the area, while the B vitamins nourish the organ properly. In addition, these green leaves are packed with an anti-cancer component called MGDG, which in a study from 2016 found that eating it reduced the risk of developing pancreatic cancer. So, mix spinach with some onion to create a tasty salad or lightly sauté spinach in a pan, and provide your pancreas with a dose of health.

 

 

 4. Broccoli

Broccoli, as well as other cruciferous vegetables such as cabbage, cauliflower and kale, were found in a recent study published in 2017 as having health properties that help the body fight cancer cells that may develop in the pancreas, while also helping to ensure proper functioning of this vital organ, and keeping it free of diseases and infections. These vegetables, headed by broccoli, provide the body with an abundance of easy-to-absorb nutrients such as flavonoids, natural compounds that help ensure the health of our body's detoxification system.

 

 

5. Red grapes

Red grapes contain resveratrol, a phenolic compound considered to be a powerful antioxidant. This makes the grapes effective for preventing and reducing pancreatic infections as well as eliminating cancer cells that may develop in it. Experts recommend eating a serving of red grapes once a day, in their natural and uncooked form, meaning red wine doesn’t count!

6. Sweet potato

There is a theory that the more a food looks like a certain organ in the body, the better it is for that organ. There are several examples: walnuts are good for the brain, celery for the bones and tomatoes for the heart, and in the same way, sweet potato is good for the pancreas, and it really does contribute to its health. Eating sweet potatoes reduces the risk of pancreatic cancer by 50 percent, as well as stabilizes blood sugar levels by helping to gradually release sugar into the bloodstream.  

 

 

 

7. Oregano

This herb can treat various disorders caused by the body's oxidation processes, as it is rich in phenolic antioxidants. Various studies, such as the one at the University of Massachusetts, indicate that oregano is also an anti-hyperglycemic substance, which is one that can prevent high blood sugar levels, just another reason why it’s good for your pancreas. 

 

 

 

8. Dandelion

 

This yellowish plant has many advantages, which can be gained by drinking it as a tea - a drink that is considered a very effective detoxifying agent for the pancreas as well as for the liver, which helps to repair pancreatic tissue damaged by various hazards and to increase production of bile juices. Dandelion root extract helps fight the development of cancerous cells without damaging healthy cells. 

 

 

 

9. Mushrooms

In a study conducted in Israel at the Faculty of Natural Sciences at the University of Haifa in 2012, in which a concoction of medicinal mushrooms was formulated, it was found that it could inhibit the development of cancer cells in the pancreas. Another study from the University of Indiana in the United States indicated that a traditional East Asian drug based on wild mushrooms has been shown to have the ability to block the effect of a gene called MMP, which is directly related to the development of pancreatic cancer. These studies clearly show that besides for mushrooms being a good source of dietary fiber and potassium, they can also be of great benefit to your pancreas.

10. Cherries

Bright red cherries are a particularly rich source of various antioxidants, as well as a unique compound called perillyl alcohol, which has been found to be effective in preventing pancreatic cancer. So in the summer months, when cherries are everywhere, do your pancreas a favor and eat a handful of them every day.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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14 Foods that Will Fight Cancer For You

Cancer, unlike many other diseases, comes from within the innermost processes of our bodies. It is one of the most internally focused diseases, and as such, what we do with our bodies throughout our life and continue to every day - has a huge impact on our chances to develop it. Nutrition plays a huge role, and that is why it is crucial to know the foods that fight to prevent cancer from developing in our bodies.

People fear cancer and many believe there is little they can do to prevent it. They put factors such as hereditary or genetic or sheer bad luck. However, research shows that this is not the case, and that lifestyle factors such as diet can play a major role in preventing cancer. 

 

Did you know that about a third of all cancers are linked to bad eating habits? 

 

 

There are small amounts of cancer in all our bodies. Most of them never get anywhere and are destroyed early on. What we call cancer are the ones that continue to get bigger and aren't stop by the immune system. Anticancer molecules present in fruits and vegetables fight cancers at the source, before they can reach maturity.

You can think of cancer as a chronic disease, one that needs to be handled on an ongoing basis, whether you have it or not, with proper diet and healthy habits.

Two myths to forgo: 

 

1. Fruits and vegetables contain pesticide residues that causes cancer. FALSE: The residue is in trace amounts and no study has ever found a link between them and cancer. 

 

2. Only organic fruits and vegetables offer real health benefits. FALSE: In fact it would be just as well to consume regular fruits and vegetables and only occasionally eat organic foods.

A few more tips to fighting cancer:  

1. Quit smoking (you knew that, though). 

2. Try to reduce red meat and overall calorie intake. 

3. Avoid overly-processed foods (chips, soft drinks, hamburgers).

4. Avoid greasy BBQ meat. The greasy droppings you see that fall and catch fire produce toxic substances known as aromatic hydrocarbons

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement