The Sunshine Vitamin, also referred to as Vitamin D, is increasingly an important topic when it comes to health. Your body produces this vitamin in response to sun exposure, hence the nickname Sunshine Vitamin. In addition to sunshine, you can also consume food for a boost or even enjoy a tanning session under the tanning bed to produce vitamin D.
Having enough vitamin D in your system is essential for several reasons, including:
- For the health of your bones and teeth
- Control diabetes and insulin levels
- Aid in the cardiovascular process
Before we go into the benefits of the Sunshine Vitamin, let's first take a look at what vitamin D is exactly.
What is Vitamin D?
In reality, vitamin D is not a vitamin, but more of a natural hormone, a prohormone to be precise. It is similar to estrogen, cholesterol and testosterone, which means that your body can make vitamin D when sunlight hits your skin. This conversion is called vitamin D3.
Research indicates that a reasonable amount of sun exposure for 5 - 10 minutes, 2 - 3 weeks to the arms and legs, or the hands, arms and face, causes most people to produce a reasonable amount of vitamin D. However, the body also breaks it down quite quickly which can run out of supplies, especially during the winter months.
Health Benefits of Vitamin D.
Due to its structure, vitamin D helps other hormones do their job. For example, it helps the body to better absorb calcium, magnesium and iron. But the real role comes when our bodies convert it into vitamin D3, leading to a variety of health benefits, from maintaining healthy bone structure to strengthening your immune system.
Boost the immune system
The story that when you feel bad you should take vitamin C - is actually too limited. Vitamin D can also strengthen your immune system. According to a research from 2018, vitamin D can reduce the risk of flu.
Another study found that vitamin D deficiency is related to various types of autoimmune diseases. This is due to the vitamin's regulatory properties that regulate immunological functions affected by inflammation. In other words, it stimulates the production of white blood cells, which in turn boost your immune system.
Helps treat depression
Vitamin D not only helps us when we are physically ill, it also helps us when it comes to regulating our mood depression. Researchers found that people with depression who get a boost from vitamin D notice an improvement in their symptoms.
In another study on fibromyalgia, researchers found that vitamin D deficiency was more common in people who also suffered from anxiety and depression.
In addition, many people tend to experience seasonal affective disorders and depression during the winter months. That's because the cold and cloudy weather affects your natural vitamin D intake.
Reduce the risk of diabetes
What is the leading cause of type 2 diabetes? People usually link this to poor nutrition and exercise. A study suggests, however, that a lack of sunshine or vitamin D may be an important factor to keep an eye on.
A lack of vitamin D leads to inflammation, which in turn negatively affects insulin secretion and glucose levels. That is why it remains a challenge to maintain a healthy blood sugar level at all times.
Reduces cardiovascular disease
Researchers give to that people with low vitamin D levels are at risk of developing heart disease, high blood pressure, heart failure and other arterial diseases.
But why is that? This is because this Sunshine vitamin increases an enzyme called renin that regulates the amount of blood that passes through our veins and arteries. In other words, low vitamin D levels negatively affect the condition of your heart.
Vitamin D has numerous health benefits, not only physical but also mental. To live a healthy life, it is very important to keep an eye on your vitamin D levels.
Supports healthy bones
Vitamin D plays an important role when it comes to regulating calcium and phosphorus levels, two essential elements for supporting bone health.
Your bones break down naturally, but thanks to vitamin D - and other minerals - they recover. But with a lack of the Sunshine Vitamin, our bones can become fragile or deformed. In adults this can lead to osteomalacia (softening of the bones) or osteoporosis.
Helps with weight loss
Increasing your vitamin D levels can also help you achieve and maintain a healthy weight. Researchers found that vitamin D has an appetite-suppressing effect on the human body and thus may contribute to diabetes weight loss. People who soak up the sun or get their vitamin D boost from other sources, such as the occasional tanning bed, generally tend to eat less.
Vitamin D deficiency
We have mentioned the benefits that a sufficient amount of vitamin D can have for your mind and body. Unfortunately, countless people around the world do not produce enough of this essential hormone.
There are many reasons why people are vitamin D deficient. For example, those with darker skin tone absorb less of the sun's UVB rays needed to produce vitamin D.
Another reason is sunscreen. Those with SPF 30 or higher hinder your body's ability to synthesize the vitamin with 95%. To enjoy the benefits of vitamin D, you must expose your skin to direct (but not too long) sunlight.
Your environmental and life choices also play a role as to why you may not be producing enough of the so-called Sunshine Vitamin. People who live in northern latitudes - 40 degrees latitude or 40 degrees south latitude - or areas with high pollution, work at night and stay indoors during the day can then develop unwanted symptoms.
The most common signs and symptoms of vitamin D deficiency are:
- Obesity
- Diabetes (diabetes)
- Osteoporosis
- Multiple fractures
- Fibromyalgia
- Psoriasis
- Neurodegenerative diseases, such as Alzheimer's and dementia
- Depression
Additionally, studies have shown that low levels of vitamin D play a role in many major diseases, including but not limited to:
- Fatigue
- Headache
- Mood swings
- Get sick or infected more often
- Weight gain
- High bloodpressure
Vitamin D sources: nutrition and sunlight
People who are not producing enough of the sunshine hormone should strive to consume extra vitamin D whenever and wherever possible.
The most common and efficient way is with sunlight. Step outside and enjoy the sun for a few minutes. The amount of time you need is related to you skin type. The rule of thumb is simple: make sure you are in the sun no more than half the time it takes to burn. So if you normally burn within 30 minutes, the advice is to seek shade after 15 minutes of sunlight - so that you will achieve the correct vitamin D amount.
You can also increase your vitamin D levels with foods such as fish oil, fatty fish, eggs and chicken.
Only by testing can the current level of vitamin D be determined and how much your body needs. Your doctor can, in consultation, measure your 25-hydroxyvitamin D3 levels to find out how much vitamin D is active in your body. It is therefore preferable to always consult your doctor before trying anything or opting for extra supplementation.
Sources include HelloGiggles (link), Inspiyr (link), UltraSunInternational (link)
