You love the sun but are you getting enough sunshine vitamin?

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.

Are You Physically Active Enough ?

Can you believe it's already June? In the blink of an eye, almost half a year has gone by without us realising it.  Most of us have grown accustomed to being cooped up at home most of the time, save for the weekly shopping trip to the supermarket.  How many of us have stayed true to our New Year’s resolution to stay healthy and fit throughout the year, and how many of us have slowly eased into a sedentary lifestyle at home?

The Movement Control Order is no excuse to be a couch potato. The temporary closure of gyms and parks should not be a hindrance to achieving your fitness goals. Free and easily accessible workout videos are aplenty on YouTube and Instagram, catering to all levels of fitness. Some might argue that they are already doing household chores to keep themselves moving at home. But the truth is, most of the time, we tend to overestimate the intensity of our household chores, and this makes them insufficient to provide us with all the benefits normally associated with exercising.

Just how much exercise do we need to do per week to maintain good health?

Adults are recommended to get at least 150 minutes per week of moderate intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. This could translate into 5 half-an-hour sessions of moderate intensity workouts per week, for example. You are also recommended to perform moderate to high intensity muscle strengthening activity on at least 2 days per week. Bodyweight exercises are excellent for developing strength and muscle in the comfort of your own home.

A simple way to know if your activity counts as moderate or vigorous is by looking at these clues:
 
Moderate intensity-Your breathing quickens, but you’re not out of breath; you develop a light sweat after about 10 minutes of activity, and you can carry on a conversation, but you can’t sing.
 
Vigorous intensity-Your breathing is deep and rapid, you develop a sweat after only a few minutes of activity, and you can’t say more than a few words without pausing for breath.

But don’t worry if you can’t reach 150 minutes per week just yet. Set an attainable goal daily, and work up towards the recommended amount by increasing your duration and intensity as time goes by, and you get stronger.

Whenever you feel like giving up, think of the benefits that you’d reap from being physically active: a lower risk of developing heart disease, stroke, diabetes, high blood pressure, dementia, Alzheimer’s disease; better sleep; improved brain function, less weight gain, obesity and related chronic health conditions; better bone health; better mood and in general, a greater sense of overall well-being.

Remember, it takes an average of 66 days for a new behaviour to become automatic, so start today, and you will thank yourself in the future!

Do contact us at Anna Hoo Clinic if you wish to know more about how you can achieve the best health of your life with our highly personalised health optimisation programme!


By Dr.Arzhealza (Anna Hoo Clinic)