Health conditions like renal disease and medications that cause a change in vitamin D control in your body as those Crohn’s disease, coeliac disease, liver disease, etc.Age, when the body’s capability for producing vitamin D is reduced.Your need for vitamin D is more (as in pregnancy, lactating mothers and babies).Invariably wearing sunscreen while out in the sun.Wearing fully covered attire while outdoors.You are at risk of vitamin D deficiency – You are likely to be deficient in vitamin D if you are not exposed to sunlight.Even on statins, there is enough cholesterol available in your body to convert sunlight into vitamin D. Do statins hamper vitamin D from sunlight – Statins are used for lowering cholesterol. ![]() The vitamin D thus produced gets transformed again in your liver and kidneys before it starts functioning in your body. How does sunlight work – The UVB rays of the sun on your skin are converted to vitamin D by the cholesterol in your skin cells.Make sure that you have some skin exposed to the sun – your forearms, lower legs, hands etc. Vitamin D while sitting in the shade – If you are averse to complete exposure to the sun, you may still use the sun for your vitamin D needs by sitting in the shade.Loosely woven, cotton-based, light-coloured, wet clothing does not have much adverse impact on the ability of your skin to make vitamin D from the sunrays. Are clothes a hindrance – Clothes and sunscreens diminish the levels of vitamin D production by your body.You may be required to create your own balance between the two. Balance your trade-off – Exposure to the sun without sunscreen may cause sunburn while the sunscreen limits the ability of your body to make vitamin D.The window glass filters out the UVB rays essential for making vitamin D. No short-cuts – Soaking in the sun through a window is not going to help.About 15 – 20 minutes a day for fair-skinned persons and a couple of hours for dark-skinned people are good enough for a day. Frequent, moderate exposure is the healthy way. It may have dangerous consequences and even lead to skin cancer cases. Ensure moderate exposure – Avoid prolonged exposures.It is better to expose your back than your hands and face. How much skin should you expose – Well, the more skin you expose, the more vitamin D is made in your body.Take care while out in the sun – If out there in the mid-day sun, take care to stay hydrated and wear sunscreen.Due to damaged Ozone layer and air pollution, unfortunately, Longer Sun exposure is considered harmful to the skin by various dermatological societies around the world. Generally, in India, about 10 – 20 minutes in the early morning sun is recommended by doctors. At some locations, mid-day sun may be better while at some others, early morning sun, when UVB rays are more, would be advisable. Target your sun-time – Your sun-time will depend on your geographical location.You do not need a tan or sunburn – Your body makes all the vitamin D it needs for a day in about half the time it takes for the skin to burn.Therefore, knowing how to best absorb sunlight for optimising your vitamin D synthesis comes in handy. Simple as it may seem, vitamin D from sunshine is influenced by season, time of day, latitude, altitude, air pollution, skin pigmentation, sunscreen use, passing through glass and plastic and your own ageing. Get some sunshine and boost your vitamin D level So a balance is needed to get Vitamin D but avoid skin damage. But UVB rays are also the same which causes sunburns. It is produced in your skin when exposed to the rays of sunlight. The sun is a natural source of vitamin D and has earned the vitamin nickname of ”the sunshine vitamin”. You are required to take supplements as an intake of vitamins. However, very few foods contain vitamins. Vitamin D has also been shown to reduce the growth of cancer cells in some cases, reduce inflammation and help your immune system. Calcium and phosphorus are critical for building bone. ![]() Vitamin D helps your body absorb and retain calcium and phosphorus.
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