Health & Wellness
21
Vitamin D – Right Amount is Essential to Your Health are generally subtle. You may not notice them easily, even if they are having a significant negative effect on your quality of life. Signs and symptoms of deficiency include: frequent infections; fatigue/ tiredness; bone loss; bone/back pain; depression; hair loss; and impaired wound healing.
Diseases and Conditions Linked to Vitamin D Deficiencies:
Research is revealing more about the importance of Vitamin D in protecting you against a host of health problems. With that note, Vitamin D deficiency is incredibly common and most people are unaware of it.
Dr. Nina’s What You Need To Know: About Vitamin D
Actually a hormone, Vitamin D receptors are found in every tissue in our body! While there is still much we do not know, what we do know is that it is so important, our bodies are capable of making it by itself.
Sources include:
• Vitamin Rich D-Foods: It is found naturally in fatty fish such as salmon, mackerel, and sardines. Because there are a limited number of foods that contain sufficient amounts of this fat-soluble vitamin, it makes it difficult to get enough from your diet alone. • Fortified foods: This means that Vitamin D is added to these items--it is not originally found in the food (like milk, cereal, orange juice, and yogurt). • Supplements: Come in either a prescription form or an over-the-counter version. • Safe Sun Exposure: Direct sunlight converts a chemical in our skin into an active form of Vitamin D. A surprising fact is that people get most of their Vitamin D from the sun.
• Obesity. Research has shown that carrying excess weight in your abdominal area is associated with lower levels of Vitamin D, compared to normal waist lines. At this time, it is unclear if having a deficiency causes you to gain weight, or if having the extra weight lowers your body’s Vitamin D levels. • Heart Disease. The ‘sunshine vitamin’ has been shown to preserve heart health. A leading study out of the University of Copenhagen found that those with low levels of Vitamin D (versus the optimal level) were 64% more likely to have a heart attack. • Bone Health. Vitamin D helps to maintain skeletal calcium balance by promoting calcium absorption. Children who lack Vitamin D can develop a condition called rickets, which causes bone weakness, bowed legs, and other skeletal deformities, such as stooped posture. A deficiency can also lead to bone weakening, osteoporosis. And, studies show that calcium and Vitamin D together can build stronger bones in women after menopause. • Depression and Mood. During the winter months when the days are shorter and there is less sunlight, we may experience depressive symptoms. It is believed that drops in Vitamin D levels are the reason.
Getting the right amount?
Many people assume they’re getting enough but, unfortunately, Vitamin D deficiency is still a widespread problem. • Get some safe sun. Experts state that just a few minutes of sunlight each day to the face, neck, hands, and arms is all that is necessary to get your adequate dose of Vitamin D. There are several variables: how much pigment you have in your skin, distance from the equator and the time of day. If your skin is darker in tone, you live further from the equator, or only catch the sun after it rises or right before it sets, you may need a longer period of sun exposure. Additionally, there is good reason to be worried that sun exposure can increase risk for skin cancer. And, sun protection procedures (e.g., sunblock, sun avoidance) decrease sun hitting our skin and Vitamin D conversion. It is important to find a healthy balance, as some sun exposure is important for health. • Increase consumption of fatty fish and foods fortified with Vitamin D.
Who’s at risk for a Vitamin D Deficiency?
Because the majority of this vitamin comes from safe sun exposure, those that live north of the equator, live in heavily air polluted areas that block the sun’s rays, remain indoors often, and have darker skin (melatonin pigmentation can block the sun’s rays) are at risk of being deficient. Other common risk factors for Vitamin D deficiency include being elderly, overweight or obese and not consuming Vitamin D-rich or fortified foods. Additionally, if you have had obesity surgery, you may not be able to properly absorb Vitamin D rich foods and oral supplements.
How to know if you have low levels?
Routine checks of Vitamin D levels are not currently recommended. However, your healthcare provider may want to check your level if you have risk factors or certain medical conditions. Mild Vitamin D deficiency is not necessarily associated with any symptoms. In fact, most people don’t realize that they are deficient, because the symptoms
Nina Radcliff, M.D.,
is a practicing physician and a Board Certified Anesthesiologist. Often called upon by media to speak to medical health topics impacting our lives today, Dr. Nina is passionate about sharing truths for healthy, balanced living as well as wide preventative measures.
This article is for general information only and should not be used for the diagnosis or treatment of medical conditions and cannot substitute for the advice from your medical professional. Dr. Nina has used all reasonable care in compiling the current information but it may not apply to you and your symptoms. Always consult a doctor or other health care professional for diagnosis and treatment of medical conditions.
The County Woman Magazine www.TheCountyWoman.com
September/October 2021
