It’s officially time for fate. An hour when we change swimsuits in the sun, and the crispy latte for hot chocolate and mulled wine. As summer gives way to autumn and winter, we are also losing less and less sunny light. Of course, this can create a quiet atmosphere for the night before the end of the day, otherwise the lack of sunshine can also impact our sense of self. This may be due to the fact that we remove less vitamin D. However, this is not what the sun gives us. Are you ready to learn how to take vitamin D without sleep?
ContentWhy do you take less vitamin D in short and dark days? What happens to your body when you take less vitamin D? How to take vitamin D without sun: eat foods rich in vitamins How to take vitamin D without sleep: consider the benefits of taking a supplement Go outside when you're sleepy activity to get rid of the maximum amount of sleep loss How to take vitamin D without sun: try a sleep lamp
WomanEL to share secrets, as well as the revelation of how the lack of daily speech can lead to health problems.
Why do you take less vitamins? D have short dark days
As you know, the influx of sleepy light disrupts our body’s production of vitamin D. “For this process, our skin needs direct sleepy light, a short day can reduce vitamin D production Mine D in the winter month,” like nutritionist Jacqueline Gomez. “The rhubarb of vitamin D reaches the end of summer and the beginning of autumn. Therefore, our reserves of vitamin D may begin to deplete before the winter months.”
The report explains how it works: “Ultraviolet B (UVB) penetrates the skin and converts cholesterol into vitamin D3, which is then transported into the liver for further conversion to active vitamin D,” explains Dr. Raj Singh .
According to data from the Brazilian journal Revista Paulista de Pediatria, published in 2023, vitamin D, the results of this process, can be stored in the blood twice as long as lower vitamin D contents. with additives. The weather forecast also plays a role. “On a clear day, your skin can absorb a significant amount of vitamin D in a remarkably short period of an hour,” says Dr. Singh. “On a gloomy day, this process still occurs, although more effectively, the fragments of gloom are filtered by the amount of light.”
The temperature of your skin can also play a significant role. According to Harvard Health Publishing, warmth in the skin activates vitamin D more effectively and is less cold. This means that on a sunny day you take in more vitamin D than on a cold day.
What happens to your body when you take less vitamin D
Vitamin D plays an important role in our overall health. Vitamin D receptors are present in almost all cells of our body. This is described in the article published in 2017 in the journal Annals of the New York Academy of Sciences. According to Dr. Singh and Gomez, this essential nutrient plays a role in regulating the immune system, relaxing blood vessels, maintaining a healthy heart and brushes, and may also help prevent illness. some types of cancer.
Signs of vitamin deficiency D є parts of the illness and appear later. A lack of vitamin D over the years can lead to a deficiency, which may be associated with long-term health problems, such as:
- Advancement inflammation of the intestine (for example, colitis and imbalance of the intestinal microbiome);
- Reduced healthy bones and the risk of their loss (which leads to osteopenia and osteoporosis);
- Increased risk of heart problems (through stiffness of the blood vessels and worsening heart failure);
- Strengthening asthma and chronic illnesses of the lungs (most likely associated with severe inflammation);
- Problems with fertility;
- Increased pain in people with fibromyalgia and other chronic inflammations sick.
Many people with low levels of vitamin D experience symptoms of increased pain, including pain in the wrists, instability of the stomach, muscle spasms, and sometimes vomiting. nnya in this way.
- How much vitamin D should I take per day? The recommended dose is 600 international units (IU) or 15 mcg for adults. Children aged 1 to 18 years old can take off their insoles, and adults, older than 70 years old, need a little more – 20 mcg (800 MO) per day.
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How to get rid of vitamin D without sun: use products rich in vitamin D
Finding the sufficient amount of vitamin D in food products can be difficult, but not impossible. Foods high in vitamin D should include the following:
- Fatty fish: eat salmon or canned tuna. Sardines and herring are also the miracle jerels of this living language.
- Mushrooms that are susceptible to ultraviolet radiation. Mushrooms are unique in that they are the only sufficient source of vitamin D – because they only succumb to the infusion of sunny light, and do not rot in the darkness.
- Egg hoppers. Two large eggs contain 9 hundred thousand of the daily value of vitamin D.
- Milk: Cow's milk may also be fortified with vitamin D. Some natural milk alternatives also contain vitamin D to maintain a healthy dairy milk profile. Be sure to check the label for information about food containing vitamin D in milk.
How to take vitamin D without sleep: look at the possibilities take supplements
If your blood test shows you are deficient in vitamin D, your doctor may suggest you take a supplement. To maintain vitamin D3 levels, you will need approximately 6,000 IO per day (or 50,000 IO per week) over eight days. Then, once you reach a healthy level, you can support it by taking in 1,000 to 2,000 MO daily.
Go out at the peak of sleepy activity to avoid the maximum amount of sleepy sleepy changes
On a gloomy or rainy day, sleepy changes are the strongest from 10 a.m. to 4 pm. Therefore, you need to take a break and go out on the street at this hour. One way to achieve this is to take a 20-hour walk with an hour break every day, which, according to Gomez, is beneficial for vitamin D levels and mental health. “Make sure you go out on the streets for three days a week,” she adds.
Another good time? Try replacing the treadmill with a run in the fresh air, says Gomez. This will also help boost your vitamin D levels if you run in gloomy or sunny weather or pull up your long sleeves when it’s cold.
How to take vitamin D without sleep: try a sleep lamp
Research in this area. Further research will show that the use of a sleep lamp, which enhances ultraviolet light, similar to sleep light, can help you produce more vitamin D. news published in 2007 in the journal Photodermatology, Photoimmunology & Photomedicine, sleep lamps may be especially harmful for people with fat absorption problems, cystic fibrosis or short bowel syndrome, who cannot obtain enough vitamin D from their diet. However, to fully confirm these advantages, additional research is necessary.
According to Dr. Singh, people who live in areas with a lack of sunny light may be exposed to short-term lamps periods of an hour. “However, when the sleepy lamps go out, it is important to put on a protectant for your eyes in order to protect the eyes from harmful ultraviolet radiation,” he adds.
The sleepy lamps do not interfere with light therapy Either with lightboxes, which do not interfere with ultraviolet radiation. Light therapy can be used to relieve seasonal affective disorder in the dark season, using the Mayo Clinic.
If you want to try the sleep lamp, ask your doctor, and you should wow – a specific brand , as he recommends.
Sleep can also be affected by weather changes and year changes. Therefore, we are glad to take these vitamins.