Hope all of us are well bound and back on track with our lives post the festive seasons.
As we step into the New Year of 2018, many of us want to spend more time on taking care of ourselves. Building a better and healthier version of us.
Nevertheless, there will be many exciting exchanges on the usual new year new me transformations and resolutions, a travelling around the world list, career change and prospects, so on and so forth.
As much as I too enjoy the flirtatious foreplays of these “talks”, just out of curiosity and because I really care to ask – How are you really feeling?
I live in the UK, we have the occasional visit from Mr Sunshine. He plays hide and seek, leaving us cold, brittle and Vitamin D deficient.
A conversation with a friend lead me to do a little research, then only to share my findings through this article.
The topic in discussion was the exertion of exercise to build stamina through Vitamin D, efficiently.
And how lacking Vitamin D, could leave us feeling debilitated and left untreated, take a major toll and risk our health in the long term.
But before we get up close and personal – reading, let’s just remind ourselves why it is crucial not to deprive our body off – Vitamin D.
These are just a few health symptoms and risks associated with Vitamin D deficiency.
- Chronic fatigue and lethargy causing the individual to constantly feel weak and tired.
- Overtime developing high levels of cortisol which leads to depression, obesity, infertility and hormonal imbalance.
- Deformities of the bones as a result of the body being unable to absorb calcium from food and supplements efficiently.
- Higher risks of Dementia (53%) and the Alzheimer’s Disease (122%) found on patients with severe deficiency.
- Low levels of Vitamin D in the blood increases the chance of neuromuscular diseases Amyotrophic Lateral Sclerosis (ALS), Congenital Myopathy and Congenital Myasthenic Syndrome.
So, what is Vitamin D?
Vitamin D is produced by our body, after the exposure to sunlight.
Like most vitamins and minerals which are highly essential for the growth and development of our body, Vitamin D helps regulate calcium to rebuild and phosphorus to maintain bone health, the postural structure of the spinal cord and speed up recovery processes of the skeletal muscles between periods of injuries caused by sports, exercises and accidents.
It also plays an important role in the modulation of cell growth and reduces inflammations by strengthening the immune system in our body.
A young male requires an intake of 200 IU to 400 IU and 20 IU for every year as he gets older. A female requires somewhere between 600 IU to 800 IU as she passes the age of 65 onwards.
If you’re asking why women recommended daily value is higher than their counterparts, it is simply because women are more likely at risks of osteoporosis. Also, because women share their womb for the healthy development and growth of the foetus and lactate after childbirth.
Dr Andrew Weil M.D., Professor and Founder/Director of The University of Arizona, Center of Integrative Medicine recommends that adults increase their intake up to 2000 IU per day to reap the benefits of Vitamin D.
A recent study also suggested increasing the intake of Vitamin D alone, can speed up the healing time of minor burn injuries on victims!
Where can I find it?
Simply by consuming foods which are oil soluble (the good fat) and rich in Vitamin D is the easiest way.
- Fatty fish such as Salmon, Trout, Mackerel, Tuna and Sardines.
- Beef Liver and Pork Chops.
- Dairy products and substitutes– Yogurts, Butter, Cheese, Soya Milk, Almond Milk.
- Vitamin D fortified cereals and beverages, Oatmeal.
- Portobello and Shiitake mushrooms, Tofu, Orange juice, Egg Yolks and Sour Cream.
How can we all improve our health by getting more Vitamin D?
- Stronger bones and decrease chances of bone-related diseases such as Osteomalacia (softening of the bones), Osteoporosis and Rickets (bow-legged appearance) in infants and children.
- Prevent certain cancers such as breast cancer, prostate cancer and colon cancer.
- Increases the hormonal active metabolite Calcitriol, which helps regulate cell cycles inducing apoptosis to promote anti-inflammation on cancerous tissues from further progressing in the blood vessels.
- Foods rich in Vitamin D can help lose fat especially around the waist and build overall muscle. This helps you stay leaner and stronger as it increases the ability to contract power and create force.
- Increases levels of dopamine, serotonin and endorphins, as we are more likely to be happier and feel calmer as the levels of cortisol, are well balanced.
- Builds a stronger immune system which promotes cell to cell communication, aids recovering from both internal and external injuries.
All information in this article could also be found on the internet.
But at times we need a gentle reminder. As to why we must attend to our bodies and take care of ourselves. I hope this article reaches you in good health, great intentions being the purpose of me writing it.