Are you getting enough Vitamin D?

*This is a collaborative post

At this time of year; we all start to spend a LOT more time snuggled up in the comfort of our home. The days can be wet and gloomy, the nights really start to draw in and the sudden drop in temperature leaves us all wanting to settle under our blankets and binge the latest Netflix boxsets. It’s really important however during the Winter months to make sure we keep our bodies healthy (this year more than ever!) and part of that is maintaining a good level of bone and muscle health through sources of Vitamin D.

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What is Vitamin D and why is it important?

Vitamin D helps regulate the amount of calcium and phosphate in our bodies, which is really important to help keep our bones, teeth and muscles strong and healthy.

We’ve all spent a LOT more time at home than usual this year, and as such, there is a real risk that we may have far lower levels of vitamin D than normal.

A vitamin D deficiency can lead to some serious health issues including bone deformities and rickets in children and conditions such as osteomalacia in adults.

There is also hypothesis (although its important to point out that is yet to be scientifically proven) that Vitamin D can help boost the bodies immune system and help protect the body against viruses – which would be a real positive in times of COVID-19.

Under normal circumstances between March and September, we get the majority of the Vitamin D we need from sunlight, however in 2020 many people, myself included have been indoors far more than normal during this time. Now coming in to winter, we need to be more proactive to try and boost our vitamin D levels and ensure they stay at the required levels and keep us feeling fit and well.

How to boost your Vitamin D levels

The good news is there are a few practical things you can do to boost your vitamin D levels; the most obvious ones are detailed below.

Spend as much time outside as possible, particularly on the rare bright and sunny winters day. Regular exercise such as walking, jogging our cycling in the fresh air can boost vitamin D levels and also help produce melatonin, the sleep inducing hormone which can help you get a good nights sleep when you settle down at the end of the day. Not only is this great for your bones but it also can do wonders for our mental health too after a very challenging year with lockdowns and tier systems to contend with.
Watch what you eat – During the winter months when the sunlight may not be as readily available as in Summer, you should aim to watch your diet and ensure you eat a variety of foods that are rich in vitamin D. Some of the most effective natural food sources for Vitamin D including fatty fishes and seafood including salmon and tuna. Other foods rich in Vitamin D include mushrooms, egg yolks and foods that have been fortified with Calcium and Vitamin D such as orange juice, yoghurts and some breakfast cereals and breads. It’s also important to eat a diet rich in calcium, as the two work hand in hand to protect your bones and joints. Add in lots of dairy products and leafy vegetables too.
Take a Vitamin D Supplement – As someone who has experienced a melanoma in situ – I work very hard to protect my skin from UV rays wearing high UV protection and covering up my skin. As such I am at higher risk of a deficiency, so take a vitamin D supplement all year round to ensure I get enough. This year, more us of us may want to consider taking vitamin D supplements to ensure adequate Vitamin D intake after spending far less time outdoors. You can buy vitamins online or at your local pharmacy.

This winter is going to be very different to the ones we might be used to, but the ‘light’ quite literally is at the end of the tunnel. I’m already dreaming of Spring and the hope that in 2021 things will slowly but surely start returning to normal.

How are you making sure you get enough Vitamin D this winter?