Accumulate vitamin d
Many people are convinced that spending more time in the sun in summer will saturate them with vitamin D to live the long, gray winter without it.
Many do not even specifically use sunscreen, because they know it forms a barrier that inhibits the synthesis of vitamin D in the body. But the only thing that can be obtained this way is melanoma.
Problems caused by vitamin d deficiency in the body
Almost everyone has heard of vitamin D deficiency and its huge role in maintaining health: almost three quarters (74%) know that we should take vitamin D throughout the year, both in summer and winter.
However, more than a third (37%) of the population is convinced that we can synthesize it in sufficient quantities by spending a lot of time in the sun.
Indeed, vitamin D is very important: its deficiency causes various problems, such as:
- bone fragility occurs, which causes fractures in the elderly;
- the immune system is disrupted;
- higher risk of developing some oncological diseases than those without vitamin D deficiency;
- increased risk of cardiovascular disease and stroke.
In addition, a study on the relationship between vitamin D levels in the body and Covid-19 was carried out in 2020: we found vitamin D deficiency to be associated with a more severe course of the disease.
However, this must be understood correctly – this does not mean that vitamin D treats Covid-19.
A long stay in the sun, without sunscreen, will do no good. It can only get melanoma.
Unfortunately, many people lack vitamin D, even in summer, because they continue to spend a lot of time indoors and in cars, where even in the cold season, when because of the gray weather and clouds in our latitudes, it is not possible to get enough vitamin D.
In addition, it is not possible to store enough vitamin D in our latitudes to last all winter.
For as long as 15 days, vitamin D stores that our body synthesizes from food or stays in the sun are halved and then continue to shrink.
It is necessary to seriously consider whether the illusory hope of accumulating enough of this vitamin is a real risk of getting melanoma from a long stay in the sun.
In addition, we may not get enough vitamin D, even when we are outdoors. It is determined by the angle at which the sun’s rays fall. With modern lifestyles, almost no one can do without supplemental vitamin D.
How to safely replenish vitamin D stores?
Ideally, 10 to 15 minutes of direct sunlight, which falls on the bare parts of the body several times a week, will help produce almost all the vitamin D your body needs.
Unfortunately, the ideal conditions depend on several factors: the season, the time of day, the place of residence, the cloudiness and even the pollution affect the amount of ultraviolet radiation that reaches the skin.
This means that there is no need to bake in the sun in summer – 10-15 minutes is enough for vitamin D synthesis, but it is almost impossible to store it for lunch, but in winter it is useless because the intensity of sunlight is insufficient.
Harvard Medical School has shown that in countries north of the 37th parallel (and all European countries north of Italy), sunlight is sufficient for vitamin D synthesis only in summer and not always.
Vitamin D is also present in foods, but its choice is not very wide, and we must carefully monitor its inclusion in the diet to achieve a positive effect.
- Cod liver
- Beef liver
- Egg yolk
As it is not always possible to achieve optimal vitamin D levels in the body with proper nutrition and safe exposure to the sun, supplementing vitamin D can, of course, be solved by consulting a doctor.
The most common doses of vitamin D are 1000, 2000 and 4000 IU per day, and you should consult your doctor to find out what dose you need.
For example, 4,000 IU per day is usually prescribed for severe vitamin D deficiency, in the elderly and / or in chronic patients, but maybe someone needs more vitamin D.