We all know that getting enough sun exposure is crucial for maintaining good health. It helps our bodies produce Vitamin D, which is necessary for the absorption of calcium and phosphorus, and it also helps regulate our moods. Unfortunately, due to factors such as busy lifestyles or living in areas with limited sunlight access, many people can’t get the sun exposure they need to remain healthy. Fortunately, there are a few ways to make up for lack of sun exposure and ensure that you’re still getting enough Vitamin D. Here are 6 medically-proven strategies.
1. Try light therapy
Light therapy, commonly known as phototherapy, is a form of treatment that involves exposure to specialized lamps or light boxes. This type of therapy is usually used to treat Seasonal Affective Disorder (SAD), but it can also be beneficial for people who don’t get enough sunlight exposure in their daily lives. Consult with a doctor before trying light therapy to make sure it’s right for you. Once you get the green light, it is good to know that there is a red light therapy device that can help you achieve the desired effect. In fact, you can even try red light therapy at home for convenience, as it emits low levels of red light directly to the skin, which can help stimulate the production of Vitamin D.
2. Increase dietary sources of Vitamin D
Foods such as egg yolks, fatty fish, and fortified dairy products are excellent sources of Vitamin D. If you don’t eat enough of these foods, consider taking a dietary supplement or adding food with added Vitamin D to your diet. You can find Vitamin D supplements in many health stores and pharmacies. A lot of foods like yogurt, orange juice, and cereal are also fortified with Vitamin D.
Not only this, but some mushrooms can also contain Vitamin D. To reap the benefits of these mushrooms you need to expose them to UV light before consumption.
3. Spend time outdoors during the day
If you don’t get enough sun exposure due to your schedule or living environment, try taking a few breaks throughout the day to go outside and bask in the sunlight for 10-15 minutes. This will help your body increase its Vitamin D levels. Just make sure to apply sunscreen if you’ll be outside for more than a few minutes!
Over the course of the day, try to get 10-30 minutes of sunlight exposure. This can be done by taking walks during lunchtime or sitting outside for a few moments before you start your day.
3. Take advantage of UV light lamps
UV lamps give off wavelengths similar to sunlight and can be used to help boost vitamin D levels. They can be used at home or in a medical setting and should only be used for short periods of time as prolonged exposure to UV light may increase your risk of skin cancer.
In addition, the lamps may not be as effective when used indoors due to the presence of windows, which filter out some of the UV light. You can speak to your doctor about the best way to use a UV light lamp.
4. Increase your intake of cod liver oil
Cod liver oil is an excellent source of Vitamin D, as well as other important nutrients like Omega-3 fatty acids and Vitamin A. It can be taken as a supplement, or you can find it in liquid form and add it to smoothies or other dishes. If you choose to take a supplement, make sure it is pure and of high quality. There are also cod liver oil capsules available for those who don’t want to deal with the taste of the liquid.
5. Consider taking Vitamin D injections
Vitamin D shots may be prescribed by your doctor if you have severe deficiencies, as they provide more substantial doses of the vitamin than what you can typically get through dietary sources. When taking Vitamin D shots, make sure to consult with your doctor beforehand and follow the recommended dosage.
For instance, if you have a severe Vitamin D deficiency, your doctor may recommend taking 50,000 IU of Vitamin D once per week or 10,000 IU of Vitamin D every day. If you have a milder deficiency, your doctor may recommend taking 5,000 IU of Vitamin D once per week or 1,000 IU of Vitamin D every day.
6. Get regular blood tests to monitor your Vitamin D levels
Your doctor should test your Vitamin D levels on a regular basis in order to ensure that you’re getting enough of the vitamin and to adjust your supplement or diet if necessary. The frequency of these tests will depend on your age, current levels, and other factors. Moreover, get regular check-ups with your doctor to make sure that you are maintaining healthy levels of Vitamin D.
Keep your body well-nourished with Vitamin D even if you’re not exposed to sunlight regularly. Abide by the advice above and speak to your doctor should you have inquiries regarding your levels of this essential vitamin. With a few lifestyle adjustments, you can make up for any lack of sun exposure and assure optimal health! So, make sure to keep an eye on your Vitamin D levels and find ways to supplement if needed.