The Sunshine Vitamin! As we welcome our first days of warm weather here in the northern hemisphere, it causes me to reflect on just how vital sunshine is in our daily lives. Not only does it help our gardens to thrive and the grass to grow but it helps our bodies produce the essential Vitamin D that we need to support bone health, keep our immune system healthy and may help reduce the risk of developing chronic disease. Vitamin D is required for the body to absorb Calcium. It also improves the function of muscles which in turn improves balance. This is very important for seniors to avoid injury from falls. Our body controls the amount of Calcium we have circulating in our blood, so if you are not getting enough Calcium it will take it from your bones.
Just 10 – 15 minutes of exposure on hands, arms & legs 2-3x per week is all that is required to get adequate exposure. Any longer than this require sunscreen to avoid burning the skin. Note that African Americans need 5-10x longer exposure than Caucasians. Other ways to maintain bone health are: Physical activity–Aim to get 30 minutes of physical activity daily. Find time for activities like walking, dancing, gardening and light jogging if your body can accommodate that. Bone Density test – this test helps to assess your bone health and risk of future fractures. Both men and women should have bone density tests every few years. Supplementation – choose a high quality Vitamin D/Calcium supplement from your local health store, never get vitamins from grocery or department stores as they typically have fillers and other additives in them. Maintain a healthy weight – being underweight increases risk of bone loss (consult your Dr to determine the best weight for your body) Quit smoking & limit alcohol use – smoking & alcohol can decrease bone mass and increase the chance of fractures. Days filled with sunshine are short so get outside and enjoy it every moment you can!
iCare Home Health Services Inc., 2275 Upper Middle Rd. E., Suite 101,OakvilleOntarioL6H 0C3,Telephone: (905) 491-6941, Email:Info@icarehomehealth.caWebsite:www.icarehomehealth.ca