eileen

All hail vitamin D; How to make sure you're getting enough
Posted By John Charette

With the summer months ahead, there is the hope of shaking off those winter blues and letting in as much sunshine as possible.
Although the dangers of excessive exposure to sunlight are well known and rightfully threatening, the health benefits of sunshine might catch the average sun worshipper unaware.
With limited exposure, you not only get the chance to rid yourself of a pasty complexion, you also get to nourish your body.
According to Tammy Cheguis, public health dietitian with the Sudbury and District Heath Unit, five to 10 minutes of incidental sunlight a day is enough to meet daily requirements of vitamin D.
"You don't have to sunbathe to get the recommended amounts," she says. "We recommend that you don't get your sun exposure at the peak hours of the day."
Vitamin D is a well-known part of the proper dietary requirements of active living.
By enabling the saturation of calcium into bone, vitamin D prevents osteoporosis and increases overall bone density, Cheguis says.
Aside from maintaining proper bone density by regulating blood calcium levels, vitamin D protects against hypertension, cancer and several autoimmune diseases.
Milk and products such as certain yogurts and margarine, are fortified with vitamin D. Vitamin D also naturally occurs in foods, such as fatty fish and egg yoke and beef liver.
Two cups of milk are recommended by Canada Food Guide and should meet daily requirements for active adults, she says. For those at risk of vitamin D deficiency, 400 international units (IU) of supplements are recommended.
For children under the age of one, parents should prevent the infant's exposure to the sun, Cheguis says. This is because of the infant's sensitivity to the sun and the risk of skin cancer.

If a child's nutrients only come from breast milk and the mother is vitamin D deficient, the child might also be deficient, she says.
Deficiencies in vitamin D, due to decreased calcium effectiveness, cause rickets in children and osteomalacia in adults, she says. Both are forms of skeletal diseases.
"It's the softening of bones, which is different than osteoporosis," she says. "With osteoporosis, bones become porous and fracture easily."
Since vitamin D deficiency can lead to serious disabilities, in June the Canadian Cancer Society released vitamin D recommendations. During the fall and winter, adults should take 1,000 (IU) of vitamin D a day in supplement form. Older, dark skinned adults who have limited to no exposure to the sun should take 1,000 (IU) of vitamin D a day year round.
According to Dr. Boji Varghese, an endocrinologist, a number of factors might make Sudbury residents more at risk of vitamin D deficiency, including a limited amount of sunshine do to our northern climate.
What little natural light we receive, through overcast skies, is often blocked by winter clothing.
"Mine workers are prone to vitamin D deficiency, which in turn might affect bone density and increased the risk of fractures," he says.
Without vitamin D, calcium doesn't get to bone, leading to weaker bones, he says. Although vitamin requirements may differ, given the different diet and sun exposure, he recommends taking vitamin D supplements.
Although Vitamin D supplements are available over the counter, they are medication and should be taken with care.
"People who work indoors often feel they're not meeting their daily requirements of vitamin D, even if they get sufficient amount of vitamin D in their diet," says Oksana Peredery, a registered naturopath.
Feeling they aren't getting enough vitamin D, they might feel the need to take supplements.
Although it's nearly impossible to overdose on any nutrients through food or through excessive sun exposure, supplements are a more refined and condensed version of the nutrient, she says.
Excessive intake of vitamin D might lead to heath issues, including energy loss to, in extreme cases, organ failure, she says.
Peredery suggests consulting a physician before taking supplements. A blood test can be taken to determine if supplements are required. Another factor that negatively affects the amount of vitamin D absorbed through a day's exposure, are concerns about skin cancer, which drives many to limit their exposure to the sun.
Aside from limiting exposure altogether, the use of sunscreen limits the skin's ability to absorb vitamin D.

SOURCE LINK: http://www.thesudburystar.com/Articl....aspx?e=959172

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"under exposure to UV rays is as dangerous as overexposure....this is D life" eileen