Sunshine VS Winter Blues

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If you live in the northern half of the Unites States, or other northern hemisphere countries above 40 degrees latitude, you may be at risk for vitamin D deficiency especially during the winter months. Unless you are an avid participant in outdoor winter sports it’s almost impossible to get adequate amounts of vitamin D from the sun, which is the most consistent and reliable source. It’s called the sunshine vitamin because it’s produced by the body in response to skin being exposed to sunlight.

Vitamin D also occurs naturally in a few foods:

  • some types of fish
  • fish liver oils
  • egg yolks
  • fortified dairy or juice
  • grain products

Sunshine is recommended for strong mind and body

What people often don’t realize is how essential vitamin D is to both mental, emotional and physical health. Symptoms of bone pain and muscle weakness, as well as depression, can lack of vitamin D causes depressionmean you have a vitamin D deficiency. As we age, our kidneys are less able to convert vitamin D to its active form, thus increasing the risk of deficiency, thus the reason many retired people flock to the south in winter. The percentage of people with Seasonal Affective Disorder (SAD) is much higher in the north than in the south.

Many people don’t notice symptoms because they accumulate slowly and can be attributed to other conditions. Vitamin D is essential for strong bones and calcium absorption but research suggests that it could play a role in the prevention and treatment of a number of different conditions, including:

  • type 1 and type 2 diabetes
  • hypertension
  • glucose intolerance
  • multiple sclerosis

As well, low blood levels of vitamin D have been associated with the following:

  • Increased risk of death from cardiovascular disease
  • Cognitive impairment in older adults
  • Severe asthma in children
  • Cancer

Vitamin D deficiency can occur for a number of reasons

Lack of the recommended levels of the vitamin over time is the primary cause of deficiency. This can be the result of dietary issues such as a strict vegan diet, milk allergies, or  even obesity. Other than sunshine the natural sources of vitamin D are animal-based, including fish and fish oils, egg yolks, cheese, fortified milk, and beef liver.

Fat cells extract Vitamin D from the blood altering its release into the circulation causing the kidneys to have trouble converting vitamin D to its active form.  People with a body mass index of 30 or greater often have low blood levels of vitamin D. Other causes of vitamin D deficiency can be attributed to:

  • limited exposure to sunlight
  • homebound
  • live in northern latitudes
  • wear long robes or head coverings for religious reasons
  • have an occupation that prevents sun exposure
  • dark skin
  • age
  • digestive problems including Crohn’s disease, cystic fibrosis, and celiac disease

Recipe to stay strong and beat winter blues

vitamin D sourceIf you suspect that you may be low in vitamin D ask your doctor for a blood test. In winter a severe deficiency can not be cured with diet and sun exposure alone. However, while taking supplements you may also want to eat foods that will help your vitamin D absorption.

Salmon, brown rice and vegetables

  • center-cut salmon fillet
  • extra-virgin olive oil
  • minced shallot
  • lemon juice
  • sour cream
  • pinch of salt
  • black pepper
  • chopped fresh dill

Brush the salmon with olive oil and sprinkle a little salt, pepper and dill on it. Broil for 10 to 15 minutes depending on thickness. Mix the sour cream and shallot and set aside. As soon as the fish is cooked remove from oven and drip lemon juice on it. Serve with the sour cream topping, a side of brown rice and your favorite cooked vegetable or salad.

 

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