Healthy Living

Good Day Sunshine

Sunshine on your shoulder can make you happy. It can also make you healthy. When those rays hit your skin, your body springs into action to produce vitamin D - which helps build strong bones.

With winter approaching, you may be less likely to get the sun exposure needed to maintain adequate levels of vitamin D. Here are some ways to safeguard yourself:

Bone up on the basics

Vitamin D (aka, "the sunshine vitamin") is not really a vitamin, but a hormone called calcitriol. When your skin is exposed to UVB light, cholesterol in your skin and bloodstream turns into vitamin D. Your body reaps the benefits.

"Vitamin D helps your body absorb calcium," says Janet Welch, MD, a Carle Clinic Association physician specializing in preventive medicine. "And that can play a big role in bone health."

D-eficiencies

Older adults, peri/postmenopausal women, people living in northern climates and those with limited direct sun exposure are at particular risk for deficiencies of vitamin D. People with inadequate supplies are at risk for a softening of the bones called osteomalacia (known as “rickets” in children), a problem with the bone-building process that increases risk for fractures. Over time, low levels may also lead to osteoporosis, a weakening of the bones.

“D deficiencies have also been associated with falls in older adults,” adds Dr. Welch.

A 3-D plan

Here are three simple steps you can take to increase your vitamin D levels:

1. Catch some rays. Since our bodies make vitamin D naturally when exposed to UV rays, a walk in the sunshine may be just what the doctor ordered.“Ten to 15 minutes of unprotected sun exposure for your face and arms daily is enough to produce the body’s requirement of vitamin D,” says Dr. Welch. “Sunscreens block UV rays that produce vitamin D, but it is still important to routinely use sunscreen whenever sun exposure is longer than 10 to 15 minutes.”
2. Fortify your food choices. “You’ll find vitamin D in some foods such as eggs, fish and cod liver oil,” says Dr. Welch. “Fortified milk, cereals and grains and other foods are a source of vitamin D, but you have to consume a lot to get recommended doses. For example, one cup of vitamin D-fortified milk supplies about one-fourth of the estimated daily need for adults.”
3. Supplement yourself. A daily multivitamin – and maybe an extra vitamin D supplement – may be all that’s needed to keep your vitamin D levels where they should be.

Vitamin doses are measured in international units (IU). An IU is the amount of the vitamin that produces a certain effect as defined by an international panel of experts and a globally accepted measurement. The Nutrition Board at the Institute of Medicine of the National Academies currently recommends the following daily allowances of vitamin D:

• Ages 19-50: 200 IU
• Ages 51-70: 400 IU
• Age 71 and older: 600 IU

One word of caution: You can get too much of a good thing.

“Excessive vitamin D in the body can cause a number of health problems,” notes Dr. Welch. “Most experts advise taking no more than 2,000 IU a day.” Dr. Welch recommends her menopausal and older patients take no more than 600-800 IU per day.

Your best D-efense

If you think you may be vitamin D deficient, talk to your doctor. Your levels can be checked with a simple blood test. If results indicate a problem, work with your provider to find a total health strategy that fits your needs.