The Sunshine Vitamin – Great Bend Tribune

Spring is my favorite time of year. The weather is getting warmer and I’m heading outside to enjoy the weather. I love walking, biking or just sitting on my porch enjoying the sun. There’s something about sunshine that improves my mood, and I don’t think I’m the only one who feels that way. Science shows that the sun’s rays have a positive effect on most of us. It gives a mental boost and supplies vitamin D.

Vitamin D is a useful resource for the entire body. It plays a role in calcium absorption for strong bones, helps the immune system function properly, improves insulin sensitivity and is linked to a reduced risk of cognitive decline. Vitamin D may also play an important role in the risk of cancer, cardiovascular disease and mental health.

While we know the vitamin has fantastic health effects, more than 40% of Americans are deficient in the essential vitamin, and most of us don’t get the recommended intake. Children and adults should get 600 IU per day, while those over 70 years old should aim for 800 IU.

Although many of us are missing the essential vitamin, there are several ways to increase intake. Direct sunlight, diet and supplements can all help.

Exposure to sunlight is the most powerful source of vitamin D. In fact, about 30 minutes of direct sunlight twice a week is equivalent to taking 20,000 IU of the vitamin orally! Experts recommend going outside between 10 a.m. and 4 p.m. to get the most benefit.

Food can also provide vitamin D in smaller amounts. Natural sources include trout, salmon, eggs, liver and mushrooms. Other foods are fortified with the vitamin, such as cereal, milk and juice.

Dietary supplements can also help you meet your vitamin D needs. These supplements contain high levels of vitamins and have been shown to cure vitamin D-related diseases such as rickets. While a supplement can be helpful, it’s always a good idea to consult your doctor first.

Like many gifts of nature, vitamin D is generous in many ways. As you know, the vitamin is necessary for good physical health and holds great promise for mental health. Studies show that people with anxiety and depression are likely to have low vitamin D levels.

While we don’t know whether depression is directly caused by low vitamin D levels, we do know that getting outside to enjoy the sun can promote physical activity and provide opportunities to socialize. In addition to these mood boosters, a colorful, vitamin D-rich diet can also support mental health.

Vitamin D is a nutrient that influences many of the body’s health responses and is critical to good health. Getting enough vitamin D can be a simple way to care for your body and mind. What can you do to protect your health and prevent vitamin D deficiency?

• Let the sun shine

• Focus on food

• Talk to your doctor

Karissa Winkel is the Family and Community Wellness Agent at K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or [email protected].