The cold begins to set in and with the days getting shorter and shorter, the body begins to feel the lack of sun. A lack of vitamin D, essential for bones, muscles and even the immune system, is one of the most common causes of fatigue and malaise during winter. According to the Baylor College of Medicine, an American medical university, this vitamin is essential not only for bone health, but also for the heart, mood and the prevention of several chronic diseases.
In the cold months, sun exposure is scarce and clothes cover almost all of the skin, which makes the natural absorption of vitamin D difficult. This Sunday, November 2nd, marks World Vitamin D Day, a good opportunity to remember the importance of maintaining adequate levels, even when the sun hides.
Why vitamin D is so important
According to physician Mike Ren, cited by Baylor College of Medicine, “Vitamin D is known for strengthening bones, but it also plays an essential role in cardiovascular and digestive health.”
The expert explains that a large part of the absorption of this vitamin depends on direct exposure to the sun, which allows the body to transform it into an active and usable substance.
How to compensate for lack of sun
In winter, it is possible to maintain adequate levels of vitamin D through a combination of sun exposure, nutrition and, if necessary, supplementation. According to the same expert, “between 15 and 30 minutes of direct exposure to the sun is enough, even just on the hands and face, to stimulate the production of vitamin D”.
When the cold hits and the time spent outside is reduced, supplements can be a good alternative. Even so, they should only be taken under medical advice, as excess vitamin D can also cause imbalances in the body.
What to eat to increase vitamin D
Certain foods help compensate for less sun exposure. Among the richest are fatty fish, such as salmon, tuna and mackerel, as well as shellfish and eggs. According to the Baylor College of Medicine, the amount obtained through food alone is generally insufficient, but it contributes to reinforcing levels.
Deficiency symptoms
Nutritionist Thaiz Brito, cited by the Brazilian generalist newspaper, identifies five lesser-known symptoms of a lack of vitamin D: nightmares, persistent acne, changes in heart rhythm, restless legs syndrome and bone development problems, such as bowed legs or dental malformations.
More energy and less illness
Maintaining adequate levels of vitamin D helps to strengthen the immune system and reduce the risk of seasonal respiratory illnesses, which are very common in winter. Furthermore, according to the same publication, it contributes to a more balanced mood and a greater feeling of energy.
Even on cold days, small gestures, such as going outside for a few minutes of sunlight, opening the windows at home or including foods rich in vitamin D in your diet, can make a difference. The body thanks you, your energy improves and winter becomes easier to face.
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