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Suffering from bone pain? Here's how to 'survive' the winter with vitamin D
Written by SOT.COM.AL 23 Nëntor 2023
Many of us are starting to feel the effects of winter. The days are getting shorter and the sunny moments we so desperately seek dwindle.
Waking up in the morning is more and more difficult, fatigue is greater and productivity at work is lacking. Irritation takes over and you feel like all your energy is gone.
The lack of vitamin D is responsible for this unwanted condition. This vitamin is created in the body when we are in the presence of sunlight. This is why many people suffer from vitamin D deficiency in winter.
Normally during the sunny days of the year, our body should be able to accumulate enough vitamin D to last through the winter. But since many of us work in closed offices, this lifestyle depletes the reserves of this vitamin.
Vitamin D deficiency causes various symptoms, such as muscle weakness, insomnia, weight loss, depression, mood swings, vision and bone problems.
Having adequate levels of vitamin D helps prevent osteoporosis, heart disease, cancer, Alzheimer's, strokes, high blood pressure, diabetes, and even slows aging.
The direct connection of vitamin D to the body's ability to fight disease and infection is a widely accepted fact.
Vitamin D activates T cells , which protect our immune system.
This is the reason why during the winter in some countries, especially in Germany and Austria, children take vitamin D supplements to avoid the above-mentioned symptoms.
The best way to get vitamin D is of course the sun. Make sure that despite the cold you spend at least 15 minutes a day (mainly at noon).
Unfortunately, we often face days when the sun hides behind the clouds. On such days, make sure your diet is rich in products that give us the necessary dose of vitamin D.
1. Fatty fish such as tuna (even packaged) salmon, mackerel and herring
2. Egg whites
4. Fortified dairy products and grains (milk, vitamin D-rich grains)
5. Meat of the pig
1. Stay in the sun for 15 minutes every day. Don't forget to use sunscreen if you decide to stay longer.
2. Consume two portions of fish rich in fatty acids per week.
3. Vegetarians and those who do not prefer fish should drink three glasses of milk enriched with vitamin D per day. Remember that liquid vitamin D is more effective and absorbed faster than pill form.
1. Exercise regularly and lead an active life.
2. Be positive, enjoy the little things.
Ps If you decide on "blankets, a book and a cup of warm chocolate" you can find Cocoa with Vitamin D in specialized stores of organic products.