Image courtesy of NutrtionResearch101
Winter Blues got you? There is more truth to this phrase than I had previously thought. It has been proven that certain geographical areas suffer a condition titled Seasonal Affective Disorder which as been attributed to the fluctuating swings in mood and disposition based on the climate. This is usually associated with low motivation and even some elements of depression. Why? Because the lack of exposure to Vitamin D (which is found in natural sunlight), can affect us in more ways than just skin tone. A trend of low Vitamin D levels or a Vitamin D deficiency is our reality. This is about health and wellness as a collective group.
The major source of vitamin D occurs naturally from the sun, so limiting our exposure to it has the biggest impact on vitamin D deficiency. We have all heard about the dangers of skin cancer and the need for sunscreen to protect us from possibly developing this condition. Unfortunately, no one discusses the dangers of NOT getting vitamin D from the sun and ways to compensate for it. Using a sunscreen with SPF of 30 decreases vitamin D synthesis in the skin by more than 95%. Even if you do have access to the sun, the total amount of vitamin D you can produce is affected by the season, time of day, ozone amount, latitude, and number of clouds in the sky. After investigating and further researching the prevalence of this in our population, it was surprising to discover that this is more common than originally speculated. I have years of studio dance and now currently a Yoga/Pilates aficionado with frequent Zumba use and subsequently now find myself curious about my bone health and the severe stress I may have inflicted on my frame. I also, wanted to discover natural and organic measures to in a sense "re-build" and "maintain" a healthy vitamin D intake through simple organic remedies and more effective habits through nutrition.
Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone. A lack of vitamin D can lead to bone diseases such as Osteoporosis and a Rickets. Vitamin D also has a role in your nerve, muscle and immune systems. You can get vitamin D in three ways: through your skin, from your diet, and from supplements (not recommend)ed regularly). Your body forms vitamin D naturally after exposure to sunlight. In humans, the most important compounds in this group are vitamin D3 and vitamin D2. The most common deficiency experienced is from the Vitamin D3.Many of the causes of deficiency include but are not limited to many of the following factors. Most obviously, not consuming the recommended levels of the vitamin over time can be considered most common. However, this is more likely if following a strict vegetarian diet, because most of the natural sources are animal-based, including fish and fish oils, egg yolks, cheese, fortified milk, and beef liver. Another simple fix is limited sunlight exposure. Because the body makes vitamin D when your skin is exposed to the natural sunlight, there may be a risk of deficiency if you are homebound, live in northern latitudes, or have an occupation that prevents sun exposure. Also, deficiencies can be the result of the inability of kidneys to convert vitamin D to its active form. For some, as they age their kidneys are less able to convert vitamin D to its active form, thus increasing their risk of vitamin D deficiency.
Certain medical problems, including Crohn's disease, cystic fibrosis, and celiac disease, can affect your intestine's ability to absorb vitamin D from the food you eat. This may be associated with other malabsorption type conditions. There are other holistic remedies that can be implemented to aide in the control of this condition.
There are some creative, natural and enjoyable measures that can be taken in an effort to combat low levels. Outdoor activities are fun, since even as little as up to ten minutes in the sun can serve a benefit health wise. However, the most effective method can be devised through proper nutrition and healthcare and may also be maintained through attention to diet and consumption. Foods that can help contribute to low levels of Vitamin D can be used to aide in combating deficiencies. Mostly the nutrient rich fruits and vegetables needed may be found at the local farmers markets. However, be sure to check seasonal offerings as some may be unattainable.Essential oils do not contain vitamins. Why?Vitamins are either fat/lipid soluble or water soluble. Since essential oils do not contain water or fat/lipid, they would not be able to ‘hold’ vitamins within them and so would not serve as necessary dietary vitamins. Would have really enjoyed sharing the benefits of essential oils, but here are some other great sources of the vitamin.
Cod liver oil has been a popular supplement for many years and naturally contains very high levels of Vitamin A and D. Caviar is a common ingredient in sushi and more affordable and accessible than you may think. Eggs.In addition to vitamin D, eggs are a good source of vitamin B12 protein. Mushrooms are more than just a high vitamin D food, mushrooms also provide Vitamin B5 (Pantothenic Acid) and copper. Lightly cooked white button mushrooms provide the most vitamin D. Fish is the most common source. Various types of fish are high in vitamin D. Typically raw fish contains more vitamin D than cooked, and fatty cuts will contain more than lean cuts. Further, fish canned in oil will have more vitamin D than those canned in water. Raw fish is typically eaten in the form of sushi. Raw Atlantic Herring provides the most vitamin D.
Oysters. In addition to vitamin D, Oysters are a great source of vitamin b12, zinc, iron, manganese, selenium, and copper. Oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. These are just some and not an exhaustive list of natural sources of Vitamin D.
As in all things, use moderation and discernment when addressing health and wellness. Sun Salutations
CC
