What’s the Big Deal with Vitamin D?
Written By: Hannah Sacrey
As the semester is starting up again, so are dark mornings, cold days and snowy nights that mark the middle of winter here in Edmonton. The winter is not all bad though, as it can bring along fun ski trips, making snowmen, and peacefully watching icicles form on window sills. There are so many amazing winter activities here in Edmonton to experience. However, with the cold weather snap we are experiencing, we are also getting less sun and vitamin D. Vitamin D is essential to help your body absorb and retain nutrients like calcium and phosphorus that help bone growth and prevent the development of osteoporosis. Sure, students who are no strangers to this kind of temperature and lack of sunlight are well equipped for these changes. However, the new semester brings many new faces to campus from all over the world who might not be fully aware of these drastic changes. With the shortening of daylight hours and the sun being the best source of vitamin D, how can we all reach our recommended 15 mcg of sunlight per day at the very least?
Well, we can start by trying to spend some time in the sun. According to UCLA Health, in winter, only 10 percent of the body is exposed to the sun at a given time since people need to wear winter gear such as gloves, toques, scarves, and many layers of clothing outside. Because of this, about 2 hours of sun exposure is needed to produce a sufficient amount of vitamin D on chilly winter days. Of course, that is possible for some, but everyone might not be able to brave the cold for that long. Instead, we can work on alleviating feelings of tiredness and sadness due to the decreased sunlight and cloudy days. We can do this by shining natural light into your space or working by a window. Additionally, lights that mimic the sun's effects, such as happy lights, can relieve symptoms of Seasonal Affective Disorder (SAD) for some individuals who suffer from the disorder. However, light therapy is not a cue, but it may help some feel better. Some light research has also indicated that these lights help boost people's moods, even if they do not have SAD, by helping people relax and feel more optimistic. Conveniently enough, these lights can be rented for anyone to use at the CUE Library! Check them out if you are interested!
There are many great sources of vitamin D from places other than the sun (however, the sun is our primary source). For example, fatty fish or fish liver oils contain roughly 14 mcg and 34 mcg of vitamin D respectively. Certain mushrooms also contain considerable vitamin D with ½ of white, raw, sliced, mushrooms containing 9 mcg of vitamin D. Eating these foods can help you achieve your needed dose of vitamin D!
Hopefully, this article taught you a little more about vitamin D and why it is so important. Be sure to stay safe and warm out there!
Sources:
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
