COACH BLOG: Not many of us realise how important Vitamin D is yet around 15% of the population suffer deficiency of this vitamin in the winter months, and another 50% of UK adults have do not have required levels. Vitamin D is critical to the body and helps to boost your immune system to help fight off invading bacteria and viruses. It also offers great protection against some bone related health conditions such as osteoporosis and rickets, not to mention other benefits such as protection against depression, migraine, cancer and heart disease.
The best way to absorb vitamin D is from exposing your skin to sunlight, which of course is not always possible in the winter months, as this is vital to our wellbeing we will be providing some suggestions on how to keep your vitamin D at optimal levels but in a safe way.
Due to a combination of factors, lifestyles have very much changed for adults and children affecting exposure to the sun. Whereas outside walks, outdoor play and taking care of the garden were typical pastimes, technology advances have created more indoor activities and families will often spend large amounts of time indoors, creating less opportunities for absorption of this crucial vitamin. Other groups also have an increased risk, the elderly for example who are less likely to venture outdoors, those with dark skins and anyone that would cover their bodies for religious beliefs.
Here are some suggestions to help increase your intake:
- The Sun – as we have mentioned earlier this is a great way of getting some vitamin D but due to warm weather declining from autumn onwards the sun may not always be available and when it is a sunny day the sun is not actually as strong. From October to April you do need to source alternative methods, a tip is to look at your shadow! You will not gain any vitamin D if it is actually longer in length than your body.
- Vitamin Supplements – most multi vitamins should contain sufficient levels of vitamin D, but you may not need to start taking this until after October. Your body can store vitamin D for one to two months, so you could have adequate stores providing you received at least ten to 15 minutes of sunlight (direct is best) over the summer, it doesn’t need to be every day just every other. As you may be aware sunlight can cause skin cancers (melanoma) and some of these supplements could also benefit you by offering some protection against it. The supplements could be of particular benefit to pregnant and breast-feeding women as it will help with the bone grown of the babies and children being fed.
- Diet – plenty of food contains vitamin D so this can be a great way to contribute towards increase your levels alongside a supplement. Vitamin D rich food includes fortified fat spreads, egg yolks, salmon, tuna, mackerel, cheese and fortified cereals.
- Light activated skincare – a new product is available has a dual role of sun protection but also contains ingredients boost your vitamin D by converting the sunlight. Rationale Photodynamic Light Activated Day Cream (£106) (www.rationaleskincare.co.uk).
- Winter Sun from Overseas – One way to capture some much missed sun is to expose your skin while on a holiday abroad such as a winter sun or a ski break. Again, only 15 minutes would be sufficient but please ensure you take care protecting yourself from the sun and it’s effects for the majority of the day and at the hottest time around midday.
Image copyright and thanks to design crown.com
Antonia Mariconda also known as 'The Cosmedic Coach' is a health and beauty writer and expert. Antonia is recognised as a leading authority on health, beauty, aesthetic medicine, and cosmetic surgery in the UK.
