Basking in the sunshine is more than a delight – it’s necessary for our health, especially as we age.
As a former marathon runner who piled on the miles in rain or shine, I have always relished the warmth of sunlight on my skin, the radiant glow it gives me, and the unmistakable boost to my spirits on those gloriously sunny (but not brutally hot) days.
Consider the sun our ultimate ally in health: it’s the number one source of Vitamin D, affectionately known as the “sunshine vitamin”. This powerhouse nutrient becomes even more crucial the older we get, ensuring our bodies continue to hum smoothly.
Why Vitamin D is a big deal
Fortifying bones and combatting osteoporosis: With age, our bones can become more fragile, but Vitamin D is on the front lines, enhancing calcium absorption and maintaining bone density, thus reducing the risk of fractures.
Maintain muscle strength: Keeping muscles strong is crucial for staying mobile and independent and avoiding falls. Vitamin D is essential for robust muscle function, keeping us steady and strong.
Boost our immune system: As we age, staying healthy is key. Vitamin D boosts our immune defences, helping to fend off infections and even some types of autoimmune diseases.
Lower risk of chronic conditions: Vitamin D’s potential to reduce the risk of chronic illnesses like heart disease, diabetes, and some cancers is a significant boon.
Support our mental health: The sunshine vitamin also promotes brain health, potentially guarding against depression and warding off cognitive decline.
Enhance dental health: Vitamin D’s benefits extend to oral health, promoting strong teeth and reducing the risk of gum disease.
“D” right amount
Despite its indispensable benefits, Vitamin D deficiency is surprisingly common. The recommended daily dose is 600 IU for those up to age 69 and 800 IU for the 70+ crowd.
However, studies have shown that around 1 billion people worldwide are deficient, and half of the population doesn’t get enough of this vital nutrient. Those over 65, individuals with higher melanin in their skin, and those who wear clothing with extensive coverage are especially at risk.
If you suffer from back pain, bone pain, tingling sensations in hands and feet, or muscle cramps, a quick blood test can tell if you are low on Vitamin D.
Soak up the sunshine
Sunshine is naturally potent in Vitamin D creation. When UVB rays hit the skin, it kickstarts the production of this vital nutrient.
While some experts suggest soaking up natural sunlight on your bare skin (face, arms and legs) for about 15 to 30 minutes three times a week, others warn against unprotected sun exposure due to skin cancer risks. It’s a case of damned if you do, damned if you don’t!
But worth noting is Harvard Medical School’s view that despite sunscreen blocking UVB light and potentially lowering vitamin D levels, its real-world impact is minimal. Most people don’t apply enough or consistently to block all UVB light. An Australian study found no significant difference in vitamin D levels between sunscreen users and those using a placebo cream over one summer.
To play it safe, I suggest a brief sun immersion in the early morning or late afternoon, coupled with a broad-spectrum sunscreen boasting an SPF of at least 15 (depending on the season, the intensity of the sun and your location) if you prefer.
Dining on “D”
Not a fan of direct sunlight? Tuck into Vitamin D-rich foods like fatty fish (salmon, mackerel, sardines), egg yolks, and fortified foods to top up your levels.
You can also explore Vitamin D supplements - available as D2 (from plants) and D3 (from animal sources). Both forms boost your blood levels, with D3 tending to keep them elevated longer.
Note:
This article offers a general overview of Vitamin D for informational purposes only. It should not replace professional medical advice or treatment. Always seek advice from a healthcare professional before beginning any new health regimen or if you have questions about a medical condition.
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