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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Vitamin D Deficiency Can Lead To Complicated Autoimmune Diseases

Fall has arrived colors are changing, and temperatures are dropping. In some places, these changes signal that it is time to brace yourself for winter. During winter the sun’s angle is too low to produce vitamin D in the skin, and this affects our levels of this essential nutrient and can lead to a vitamin D deficiency. This has been given the nickname “vitamin D winter”.

Vitamin D is an essential nutrient that has been established to help the body absorb calcium to promote strong bones, it helps to strengthen the immune system, plays an important role in cardiovascular health, helps to build and maintain muscle mass, helps to regulate blood pressure by helping the kidneys manage salt, plays roles in brain and cognitive function, and promotes health hair growth among other roles. 

More recent research published in Science Advances has discovered another important role of vitamin D, in which it helps to regulate the immune system. As children develop the thymus helps to train immune cells to distinguish between body tissues and invaders. This new research suggests that a vitamin D deficiency during this crucial stage of life causes the thymus to age more quickly, finding a vitamin D deficiency early in life is associated with a higher risk of autoimmune diseases.

Impacts Of Vitamin D Deficiency

“An aging thymus leads to a ‘leaky’ immune system,” said lead author John White, a Professor in and Chair of McGill’s Department of Physiology. “This means the thymus becomes less effective at filtering out immune cells that could mistakenly attack healthy tissues, increasing the risk of autoimmune diseases like Type 1 diabetes.”

“Our findings bring new clarity to this connection and could lead to new strategies for preventing autoimmune diseases,” said White.

“In places like Montreal, where we stop making the vitamin from sunlight between late fall and early spring, supplementation is key,” said White. “If you have a young child, it’s important to consult with your healthcare provider to ensure they’re getting enough.”

This breakthrough study builds on previous research following over 10,000 Finnish children, finding that those given dietary supplements early in life containing vitamin D to avoid developing a vitamin D deficiency had a five-fold decrease in the risk of developing Type 1 diabetes later in life. Finland has a long period of “vitamin D winter” thus serving as an ideal case study to learn more about the roles that vitamin D may play.

The researchers noted that although this study was conducted with mice, the findings are still relevant as the thymus functions similarly in both species. For this study, the mice were not able to produce vitamin D to investigate how the thymus was affected by a vitamin D deficiency, using cell analysis and gene sequencing to examine the impacts on the immune system. 

Moving forward White hopes to further explore how vitamin D impacts the thymus and hopes to conduct future studies involving the human thymus which was noted to have never been done before. 

Tips

Even though it’s harder to get vitamin D from the sun in the winter, you can still try to get outside for 20 minutes a few times a week to help mitigate the seasonal drop in vitamin D levels. To make sure that you are getting enough vitamin D and avoid developing a vitamin D deficiency during the upcoming long winter months, food sources such as fatty fish like salmon, tuna, and sardines, as well as cod liver oil, beef liver, egg yolks, and some types of mushrooms, are all good sources of vitamin D. 

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.

 

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

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10 best foods for women

Beans- low in fat, beans are a good source of protein and fiber. These have a protective effect against heart disease and breast cancer. Beans also play a role in stabilizing female hormones.

Mushrooms- Maitake mushrooms induce ovulation in patients with poly-cystic ovary syndrome.

Tomatoes- tomatoes are full of lycopene, which protect against breast cancer. It’s a powerful antioxidant that helps women fight heart disease, it also makes you look younger by protecting against UV damage from the sun.

Broccoli- Sulforaphane found in broccoli and other cruciferous vegetables can make cancer cells like that of leukaemia and melanoma self-destruct.

Beets- A 2012 study found that drinking a glass of beet juice can immediately lower your blood pressure.

Blueberries- Blueberries are full of antioxidants and anti-inflammatory properties. It lowers your risk of heart disease, arthritis and protects your mental health.

Salmon, sardines and mackerel- Fatty fish is rich in omega 3 fatty acid. It protects the membrane of every cell in our body. It decreases your risk of heart disease, stroke, hypertension, depression, joint pain, rheumatoid arthritis.

Tart cherries- Tart cherries are used in baking and come frozen or as juice. These are anti-inflammatory and great for managing pain. They are also used to treat arthritis and gout symptoms.

Sweet potatoes- Sweet potatoes are rich in complex carbs. They are rich in vitamin A, which is good for eye health and urinary tract infection.

Pumpkin- Pumpkin is a super food rich in vitamin A. it lifts up your mood.

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement