Vit D And Pain...
...what is the connection?
In winter we don't get enough sun or skin exposed to build up Vit D, in summertime we slip slop slap already early in the morning, before the first rays even touch our skin. Now obviously too much sun and certainly getting burned is not a good idea, so the message to slip slop slap and cover up is good when it comes to the midday sun, especially here in NZ.
But unfortunately if we apply sunscreen too early we won't get enough build up of Vit D in the skin.
Most people in NZ are deficient in Vit D, getting it from diet sources is usually not enough, so we would need to get most of it from the sun or supplement with Vit D3.
The risk factors for Vit D deficiency include:
- having dark skin
- being elderly
- being overweight/obese
- not eating a lot of fatty fish and dairy
- always using sunscreen when going out
- staying indoors
Vit D is very important to the function of each cell in the body. It is so important that the body can not rely on getting it from the food we eat but will produce it itself from the cholesterol (another reason why it's also very important to have enough cholesterol in the body) when your skin is exposed to the sun.
Certain foods such as fatty fish and dairy products can also supply it in small doses, but that's usually not enough to avoid deficiency. If we are deficient, many functions in our body are impaired. The below conditions have all been linked to Vit D deficiency.
What are the signs you may be deficient?
1. Getting sick or infected often
Vit D is important for your immunity. It directly interacts with the cells in your body that fight infections.
2. Fatigue and tiredness
3. Bone and Back pain
Vit D improves the absorption of calcium, that's why bone and lower back pain could be signs of a Vit D deficiency.
4. Depression
5. Impaired Wound Healing
Vit D plays a role in controlling inflammation.
6. Bone Loss
Vit D plays a crucial role in calcium absorption and bone metabolism.
7. Hair loss
8. Muscle Pain
Vit D is important to feed the nerve cell receptors called nociceptors.
So what can you do?
In wintertime and if you have any of the above risk factors you should probably consider supplementing with a high quality Vit D3 (NOT Vit D2- which is plant based and not absorbed well).
During the summer months, try to get some skin exposed without sunscreen- that is best done in the mornings or later afternoons, after 3pm. You definitely need to avoid getting burned, but please be aware that sunscreen will stop proper Vit D build up in the cells.
Sunscreen will block some sunrays that are responsible for the Vit D build up, but it will allow other rays to get through, which have been linked to causing cell changes and potential skin cancer. Enough Vit D can protect against skin cancers. So it's a fine line between getting enough sun on exposed skin to get the goodness of Vit D but not so much sun as to burn.
It's also important not to fear cholesterol and eat some more animal based foods- especially fatty fish, dairy, eggs and good meat.
With that said, enjoy this beautiful summer weather.
In winter we don't get enough sun or skin exposed to build up Vit D, in summertime we slip slop slap already early in the morning, before the first rays even touch our skin. Now obviously too much sun and certainly getting burned is not a good idea, so the message to slip slop slap and cover up is good when it comes to the midday sun, especially here in NZ.
But unfortunately if we apply sunscreen too early we won't get enough build up of Vit D in the skin.
Most people in NZ are deficient in Vit D, getting it from diet sources is usually not enough, so we would need to get most of it from the sun or supplement with Vit D3.
The risk factors for Vit D deficiency include:
- having dark skin
- being elderly
- being overweight/obese
- not eating a lot of fatty fish and dairy
- always using sunscreen when going out
- staying indoors
Vit D is very important to the function of each cell in the body. It is so important that the body can not rely on getting it from the food we eat but will produce it itself from the cholesterol (another reason why it's also very important to have enough cholesterol in the body) when your skin is exposed to the sun.
Certain foods such as fatty fish and dairy products can also supply it in small doses, but that's usually not enough to avoid deficiency. If we are deficient, many functions in our body are impaired. The below conditions have all been linked to Vit D deficiency.
What are the signs you may be deficient?
1. Getting sick or infected often
Vit D is important for your immunity. It directly interacts with the cells in your body that fight infections.
2. Fatigue and tiredness
3. Bone and Back pain
Vit D improves the absorption of calcium, that's why bone and lower back pain could be signs of a Vit D deficiency.
4. Depression
5. Impaired Wound Healing
Vit D plays a role in controlling inflammation.
6. Bone Loss
Vit D plays a crucial role in calcium absorption and bone metabolism.
7. Hair loss
8. Muscle Pain
Vit D is important to feed the nerve cell receptors called nociceptors.
So what can you do?
In wintertime and if you have any of the above risk factors you should probably consider supplementing with a high quality Vit D3 (NOT Vit D2- which is plant based and not absorbed well).
During the summer months, try to get some skin exposed without sunscreen- that is best done in the mornings or later afternoons, after 3pm. You definitely need to avoid getting burned, but please be aware that sunscreen will stop proper Vit D build up in the cells.
Sunscreen will block some sunrays that are responsible for the Vit D build up, but it will allow other rays to get through, which have been linked to causing cell changes and potential skin cancer. Enough Vit D can protect against skin cancers. So it's a fine line between getting enough sun on exposed skin to get the goodness of Vit D but not so much sun as to burn.
It's also important not to fear cholesterol and eat some more animal based foods- especially fatty fish, dairy, eggs and good meat.
With that said, enjoy this beautiful summer weather.