Stay fit even on cloudy days

Health Tips

Summer is behind us, and with it, warm, sunny days. In the autumn-winter period, the sun does not often please us with its appearance. Goodshapetips found out what threatens a long separation from the sun’s rays and how to minimize the negative effects of cloudy weather.

Sunlight is essential for our body to function properly. After all, even the mood rises at one glance at the clear sky and the brightly shining sun.

Many parents know and beware of such a childhood disease as rickets. This disease is associated with a lack of vitamin D in the body. In this case, the bones of the skull and skeleton become soft and deform under the weight of the child’s body. Violation of the absorption of calcium in the body of a child leads to very adverse consequences. Rickets is also manifested in sleep disturbance, child’s tearfulness and other troubles.

However, few people think that Vitamin D deficiency can be not only in children, but also in adults. Many are familiar with these symptoms, which are most often attributed to stress, stress, and poor ecology.

– irritability

– sleep disturbance

– chronic fatigue

– tooth decay and fractures

– diarrhea

– sweating

We start drinking handfuls of pills, trying to balance the work of our body, but we still don’t achieve the desired effect.

What is the reason?

It is possible that you are deficient in vitamin D. It is produced in our body by exposure to sunlight. However, you can

The simplest is multivitamins. Vitamin D (calciferol) is also present in vitamins containing calcium and phosphorus – without it, these trace elements are not absorbed by the body.

There are about a dozen varieties of vitamin D (D 1, D 2, D 3, etc.), but only vitamins D 2 and D 3 are significant for the body. Vitamin D is required by the body in an amount of 10-15 mcg / day.

Do not forget that excess, like lack, is bad! With an overdose of vitamin D (more than 500 mcg / day), the body is poisoned.

More physiological The way to make up for the lack of vitamin D in the absence of the sun is proper nutrition. Its highest content is in the following products (per 100 g of product): cod liver – 50 mcg, herring – 25 mcg, salmon – 12 mcg, nuts – 3 mcg, a glass of milk – 3 mcg, two eggs – about 1 mcg.

The maximum content of vitamin D in fish oil is 242 mcg per 100 g, so just one spoon a day can protect our body from its deficiency! Vitamin D 2 is more rare and occurs in large quantities only in the liver of tuna. Fruits also contain vitamin D (grapefruit, avocado fruit pulp, mango pulp and juice).

And, of course, sunbathing! During the summer holidays, vitamin D accumulates in our subcutaneous fat and is gradually released throughout the year. Solarium and UV lamps can become analogues of sunlight.

Recently, foreign doctors are increasingly resorting to treatment with bright light: for example, Canadian scientists have found that bright light therapy for winter depression is no less effective than taking antidepressants. And, of course, do not neglect sunny days in the autumn-winter period and go out more often on such days. An hour of sun exposure a day will provide your body with the vitamin D it needs.

Why is vitamin D so important to the body?

• First of all, it promotes the absorption of calcium and phosphorus from the gastrointestinal tract and their timely deposition in the bones, which is of great importance for maintaining the health of not only bones, but also teeth.

• Without vitamin D, one more trace element, magnesium, which, together with calcium, is involved in many body processes, is not absorbed.

• Vitamin D has a positive effect on protein, carbohydrate and sulfur metabolism in the body.

• It is also necessary for the normal functioning of the parathyroid glands and the immune system.

Often a disease such as osteoporosis is associated with a primary lack of vitamin D, due to which the calcium content in the bones is sharply reduced. A lack of this vitamin can also be a major cause of kidney stones.

Vitamin D is transmitted with mother’s milk and lactating women should take care not only to maintain vitamin D in a child, but also to compensate for its level in their body, as an additional source of nutrition for the baby.

You should not take additional vitamin D with calcium stones, elevated levels of calcium in the blood and urine, sarcoidosis, kidney failure.

Diagnosis of vitamin D deficiency is carried out using a blood test in special laboratories. This is the only reliable way to find out if your problems are related to vitamin deficiency, or have some other reason. Before taking vitamins and minerals, be sure to consult your doctor, because. only a specialist can choose the right complex for your body.

Watch your health! And remember that walking under the sun will not only cheer you up and charge you with positive energy, but will also add health to you!

Alla GRIGORYEVA,
general practitioner

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