In winter, maintaining adequate levels of vitamin D is crucial due to reduced sunlight exposure. This article provides essential strategies to avoid vitamin D deficiency during the colder months. By incorporating dietary adjustments, supplementation, and lifestyle changes, individuals can optimize their vitamin D levels and support overall health and well-being despite the seasonal challenges.
How does the lack of sunshine affect our health during winter?
During the winter months, we have less sunshine. The days are shorter and the skies are usually overcast. The lack of sunlight causes our vitamin D levels to drop which in turn affects our mood. When the skin is exposed to ultraviolet radiation from the sun, vitamin D is formed from a cholesterol derivative and absorbed into the circulatory system.
It helps balance our mood by activating genes that release dopamine and serotonin in the brain. These hormones have been coined the “happy hormones”, as serotonin acts much like an anti-depressant by boosting your mood, while dopamine gives you a “good feeling”.
Deficiency in this fat-soluble vitamin has been linked to S.A.D (seasonal affective disorder), which usually brings on feelings of sadness and depression during shifts in the weather where there’s less sunshine.
5 Ways to combat vitamin D deficiency
1. Include more Vitamin D rich foods in your diet
If you are not getting enough vitamin D naturally from the Sun, it only makes sense to increase your intake of food that is high in it. Foods rich in vitamin D include butter, eggs, and organ meats. Vitamin D is also abundant in fatty fish like salmon, mackerel, herring, trout, and albacore tuna. Fortified foods include dairy, cereals, soy beverages, nut milk, and orange juice.
2. Take Vitamin D supplements
One should begin taking a vitamin D supplement for winter or as soon as you notice an obvious shift in your mood. Vitamin D is a fat-soluble vitamin, which means that our body stores it in the liver, rather than excreting its excess like a water-soluble vitamin.
Vitamin D toxicity is not very common but it is important to note that it is possible to overconsume which can result in nausea, weakness and frequent urination. During the winter months, I recommend 2000IU – 4000IU a day but is recommended that you consult with your health care provider for a proper tailored dosage.
3. Eat Magnesium-rich foods, as a precursor to vitamin D absorption
Magnesium is a mineral that is a part of many biochemical reactions in the body. It plays a key role in muscle function and keeps the immune system strong. Magnesium is also necessary to help the body absorb vitamin D, acting as a precursor of sorts.
Magnesium is high in food like nuts, whole grains, beans, dark green vegetables, fish, meat, kiwi, dairy products and molasses.
4. Full-spectrum lights
Full-spectrum lights, popular for treating S.A.D.-related depression, are utilized conveniently at home as an alternative treatment. UV lightboxes, mimicking outdoor lighting, are suitable for dining rooms, living rooms, and workspaces. A lightbox should emit at least 10,000 lux of light and minimize UV ray exposure as a general rule.
Lightboxes, although not approved by the FDA, are designed to be safe and highly effective. The US National Library of Medicine conducted a study and found that these full-spectrum UV lights did in fact improve Vitamin D absorption.
5. Spend more time outdoors on Sunny days.
Despite winter’s gloominess, we occasionally wake up to sunny days, offering a pleasant respite. Make the most of sunny days by spending time outdoors or at least exposing your eyes to sunlight through a window.
A brisk 10-minute walk on a sunny day boosts mood by stimulating vitamin D absorption and increasing serotonin levels.
Final thoughts
Overall, supplementing with Vitamin D, particularly during winter, significantly impacts well-being and happiness levels. Reduced light to our eyes diminishes endocrine gland functions, altering hormone production.
This affects mood and can cause Seasonal Affective Disorder (SAD), linked to seasonal changes, impacting emotional state. Increase vitamin D-rich foods, supplement, and adapt lifestyle to avoid deficiency during winter months. Let’s take preventative measures now.
Also read our blog on Does True Grit Equal True Intelligence?
