Spring is my favorite time of year. The weather warms up, and I migrate outdoors to enjoy the weather. I love walking, biking, or simply sitting on my porch to soak up the sunshine. There’s something about sunshine that lifts my mood, and I don’t think I am the only one who feels this way. Science shows that rays from the sun have a positive effect on most of us. It provides a mental boost, and it supplies Vitamin D.
Vitamin D is a useful resource throughout the entire body. It plays a role in calcium absorption for strong bones, helps keep the immune system functioning properly, improves insulin sensitivity, and is linked to a reduced risk of cognitive decline. Vitamin D can also play an important role in cancer risk, cardiovascular disease, and mental health.
While we know the vitamin has fantastic effects on health, over 40% of Americans are deficient in the essential vitamin, and most of us aren’t getting the recommended intake. Children and adults should get 600 IU per day while those over 70 should aim for 800 IU.
Although many of us lack the essential vitamin, there are several different ways to increase intake. Direct sunlight, diet, and supplements can all help.
Sunlight exposure is the most potent source of Vitamin D. In fact, about 30 minutes of direct sunlight twice a week is equivalent to taking 20,000 IU of the vitamin orally! Experts recommend getting outdoors anytime from 10 a.m. - 4 p.m. to get the full benefit.
Food can also provide Vitamin D in smaller amounts. Natural sources include trout, salmon, eggs, liver, and mushrooms. Other foods are fortified with the vitamin, and these can include cereal, milk, and juice.
Dietary supplements can also help you reach your Vitamin D needs. These supplements contain high levels of the vitamin, and they have been shown to cure Vitamin D-related diseases such as Rickets. Although a supplement may be convenient, it is always a good idea to consult your doctor first.
Like many of nature’s gifts, Vitamin D is generous in many ways. As you know, the vitamin is necessary for good physical health, and it is promising for mental health. Studies show that people with anxiety and depression are likely to have low vitamin D levels.
While we don’t know if depression is caused directly by low Vitamin D levels, we do know that getting outside to soak up sunshine can promote physical activity and provide opportunities to socialize. Along with these mood boosters, a colorful, Vitamin D-rich diet can support mental health as well.
Vitamin D is a nutrient that influences a vast number of the body’s health responses, and it is critical for good health. Getting enough Vitamin D can be a simple way to take care of your body and mind. So, what can you do to protect your health and avoid Vitamin D deficiency?
• Let the sun shine
• Focus on food
• Talk to your doc
Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or krwinkel@ksu.edu.
