A Bit Of Sun

You know calcium is essential for strong bones. But to enhance the amount of calcium that ultimately reaches our bones, you also need vitamin D. Earlier this century, vitamin D earned its reputation as an essential nutrient when doctors discovered a deficiency of the vitamin led to rickets. In this childhood disease bones fail to develop properly, leading to bowlegs and knock-knees. The eventual development of vitamins -D fortified milk virtually eliminated vitamin D deficiencies in some countries. However, accumulating information raises new concern about vitamin D , suggesting some of you may not be getting enough.

Your body makes vitamins D from two sources- Sunlight and Food. Most of the vitamin D your body makes starts with the sun. When you are exposed to ultraviolet rays, a chemical in your skin is changed into an inactive form of vitamin D. It helps your body absorb calcium from your small intestine. Then it helps deposit calcium in your bones and teeth. A prolonged defeciency of vitamin D and calcium can lead to osteoporosis, in which our bones become thin, brittle and vulnerable to fracture. Less frequently, bones can develop osteomalacia, and adult form of rickets characterized by soft and misshappen bones. Despite the availability of the sun and vitamin D- fortified foods, several factors can be interfere with getting enough of this essential nutrient.

Because your body makes vitamin D from sunlight, deficiences of the vitamins are uncommon in most people regularly exposed to the sun. Just 10 to 15 minutes of direct sun exposure to your face , arms, and hands three times a week stimulates adequate production of vitamin D. 80% of people ages 66 to 99 had reduced stores of vitamin D during winter, largely because of less time in the sun and reduced intensity of the rays. Our body turns UV rays into vitamin D less efficiently.

Medications such as phenytoin, sold as Dilantin and prescribed for epilepsy and abnormal or irregular heart rhythm, can also lead to vitamin D deficiency. Aim for 10 to 15 minutes of summer sun three times a week. The vitamin D you make during the summer is stored in your liver for use during the cold months. Brief periodic exposures to the sun wont significally increase your risk of skin cancer. When you spend more frequent, prolonged periods in the sun, wear a sunscreen.

In general, the darker your skin, the more time you need to spend in the sun to make amount of vitamin D. More pigment in your skin extends the time UV light takes to reach deep skin layers where your body makes vitamins D. Most overdose of vitamin D stem from taking too much of the vitamin in the supplements. Because you store vitamin D, regularly consuming excessive amounts can be toxic. Vitamin D toxicity can lead to nausea, weigh loss, irritability and formation of calcium deposits in your lungs, kidneys and soft tissues. Vitamin D is like no other nutrient in that one of the best ways to get it has nothing to do with food. Although excessive sun exposure is not healthy for your skin, a little bit of the sun is good for our bones.

BEATING THE HEAT:

When the temperature reaches 90 degree of above:

Stay out of the sun:

• Avoid going outside during the hottest part of the day, noon to 4pm.

Limit your activity:

• Reserve vigorous exercise or activities for early morning or evening.

Dress properly:

• Wear a large brimmed hat and light-colored, light-weight, loose-fitting that breathes. Do not go shirtless- a sweaty shirt will keep yo cooler than bare skin.

Drink plenty of liquids;

• Fluids help you sweat, which your body way of cooling off. Drink lots of water, juice or sport drinks. Avoid alcoholic or caffeinated drinks that promote fluid loss through urination.

Avoid hot, heavy meals:

• They increase your metabolism, causing an increase in your body temperature.

Keep it cool:

• Set your air conditioner between 75 and 80 degree farenhiet. If you dont have an air conditioner, take a cool bath or shower once or twice a day and visit air-conditioned public places.