Now that our government has finally
implemented the Recovery Movement Control Order period, we can finally go
outdoors freely (albeit with precautions!) and enjoy our sunny Malaysian
weather in parks. Who doesn’t love to
bask in the sun? But have you ever
wondered, despite living in a hot country, are you getting enough Vitamin D, or
“sunshine vitamin”, and why does it matter?
Vitamin D is produced in your body after
sun exposure, and it is known to help build strong bones by increasing your
body’s absorption of calcium phosphorus.
It is also obtained through food rich in Vitamin D, and supplements.
When your body lacks Vitamin D, it will
lead to a loss of bone density, which can contribute to osteoporosis and
fractures. I am sure many of us can
recall learning about osteoporosis from the many milk advertisements that used
to be shown on TV many years ago.
But that is not all. Vitamin D deficiency can also cause other
bone diseases such as osteomalacia and rickets, and has been linked to an
increased risk of developing heart diseases, high blood pressure, diabetes, colon,
prostate and breast cancer, mood disorders, autoimmune disorders and dementia.
What causes us to have low Vitamin D levels,
despite living in a country that is perpetually sunny?
Inadequate
sun exposure - with the heightened awareness of the dangers of excessive sun
exposure, most of us go outdoors covered in sunscreen, which is the right thing
to do to prevent premature ageing and skin cancer - however, it is wise to
balance the risks and benefits of sun exposure, by going out under the sun for
10-15 minutes in the morning between 7am-9am without sunscreen to maintain
healthy Vitamin D levels.
Your
age - your skin’s ability to produce Vitamin D drops with age. When you hit 65, your body only generates one
fourth of the Vitamin D that your body produced when you were in your 20’s.
Your
skin colour - darker skin absorbs less Ultraviolet B (UVB) rays from the sun,
producing less Vitamin D.
Your
weight - Vitamin D is stored in fat, so obese individuals with a BMI>30 have
less Vitamin D circulating in their blood.
Your
diet - eating not enough Vitamin D rich food is one of the causes of Vitamin D
deficiency.
Diseases
such as chronic kidney disease and diseases which affect absorption of fat
soluble Vitamin D.
What food are naturally rich in Vitamin D?
Cod liver oil, salmon, tuna, Vitamin D
fortified milk and orange juice, yogurt, sardines, beef liver, egg yolk,
fortified cereals and cheese are food which are natural high in Vitamin D.
It is of utmost importance to maintain a
healthy level of Vitamin D in the body because osteoporosis, which is common
among post menopausal women, can significantly affect the quality of life.
Visit us at Anna Hoo Clinic to get yourself
tested for your Vitamin D levels and learn how to boost your immunity to
achieve optimal health-remember, health optimization is an option!
by Dr.Arzhealza R.
