Vitamin D is essential for our body, because it helps absorb and fix calcium, which is one of the main components of bones. People who suffer from a deficiency of this vitamin have a higher risk of developing osteoporosis, which increases the possibility of falling and, consequently, fractures. Likewise, vitamin D deficiency is also associated with decreased muscle strength and physical performance.
Vitamin D is essential at any age, but even more so for older people who require higher levels of this vitamin to maintain bone health, muscle strength and, in this way, avoid deterioration, both physical and cognitive, and delay situations of dependency.
In addition, researchers are studying the relationship between vitamin D deficiency and a greater likelihood of diabetes, high blood pressure, cancer, and heart and even autoimmune diseases.
How do you get vitamin D?
Vitamins, in general, cannot be synthesized by the human body. Therefore, they must be supplied from the outside, usually through food, although there are some that penetrate through the skin.
People can obtain vitamin D in three ways:
- Through the skin, after moderate sun exposure.
- By a diet rich in foods that naturally contain some vitamin D: fatty fish such as salmon, tuna, sardines or mackerel, liver, cod liver oil, eggs and some mushrooms. As there are not many foods with this vitamin, there are others enriched with vitamin D such as dairy products, cereals, packaged orange juices and margarines.
- Consumption of vitamin D supplements. In this case, consult your doctor for advice on the necessary dosage and how long you should take them.
At NAMI, to ensure that the elderly have optimal levels of vitamin D, they prepare diets rich in all vitamins, including vitamin D and also calcium, a mineral essential for maintaining bone quality. In addition, they organize outdoor activities, both in the common areas (crafts, gardening, snacks in the garden…) and outside the center (excursions, walks on the beach, trips to the park, pool day, aqua gym, etc.) with the idea that they can sunbathe, although always with caution, avoiding the central hours of the day and ensuring that the resident does not get too hot.
Sun exposure
Sunbathing is the most effective and easiest way to obtain vitamin D, since foods do not contain sufficient quantities.
But be careful, because ultraviolet B radiation is also responsible for skin aging and causes different types of cancer. So, how to combine the need for vitamin D with the risks of sunbathing? The solution to the dilemma would be to sunbathe for short periods of time and never during the hours of maximum radiation. In this sense, some specialists recommend exposing yourself to the sun without sun protection for 15 minutes a day, three days a week, first thing in the morning or at dusk. You can go for a walk, do some outdoor activity, lie down and read a book… But if you notice that your skin is starting to get too hot or red, cover yourself and get in the shade.
In order for our body to always have similar levels of vitamin D, we must sunbathe regularly throughout the year. But if you live in an area where the sun is conspicuous by its absence, both in summer and winter, you will have to pay special attention to your diet and consult with a specialist about the convenience of taking vitamin D supplements.
