According to several studies, more than 50% of the Spanish population lacks vitamin D (vitamin D complex to be precise), which accounts for up to 80% in the elderly and 62% in pregnant women. Sylvia torrentThe nutritionists of the HM Nu Delfos Hospital in Barcelona assure that “there are many researchers studying the link between this vitamin hormone and various diseases, but they only know that it affects bone health”. Inadequate levels are already dangerous as we see progressive loss of bone density due to osteoporosis and fractures, particularly in people over 65.
However, it is estimated that half of Spaniards do not have optimal levels of this vitamin, which is explained by “low sun exposure, the use of filter creams against UV rays and low consumption of foods rich in vitamin D. hyperpigmentation of the skin This is also one of the reasons why Spain, despite being a country with many hours of sunshine, has a high prevalence of vitamin D deficiency,” Torrent explains.
Vitamin D deficiency in women Reproductive age also makes embryo implantation more difficult and promotes polycystic ovary syndrome, a problem that affects 5 to 10% of women; During pregnancy, its insufficiency is associated with an increased risk of gestational diabetes, preterm labor and low birth weight, and finally, the right amount during menopause prevents cardiovascular problems, breast cancer, obesity and osteoporosis.
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not easy to find vitamin d rich foods, it is therefore difficult to achieve optimal levels through diet. Cod liver oil, oily fish (sardines, tuna, mackerel, salmon, etc.), shellfish, eggs, dairy, mushrooms, avocados, and even wheat germ are some of the foods that help maintain optimal vitamin D levels. But what? What is certain is that our skin is exposed to the sun’s rays.
Sunshine all year round, but with caution
Although summer is a time of year when sun exposure is high, it is a habit that should be practiced year-round. It is recommended to go out 10-12 hours in winter and spring.while in summer, nutritionist HM Nou Delfos believes that in order to metabolize vitamin D, it is enough “to spend only 15 to 30 minutes in the sun, always during the hours when the sun exposure is not very high, otherwise the Falling will pose a risk when it comes to developing serious skin problems. If we expect more detailed exposure to the sun, we must consider the application of sunscreen prevent skin cancer,
In this regard, SM Nu Delphos, Hospital Gynecologist, Martha Ortega, states that the need for sun exposure to metabolize vitamin D varies with age. Thus, “young women have enough to expose their face and arms to the sun’s rays for 5 to 15 minutes a day; While women over 70 should live longer because skin synthesis is 75% lower.
Eat something to relieve the problem of vitamin D deficiency Annex, Ortega prefers “a dietary supplement in insufficient sun exposure and in patients with cancer, hypertension, multiple sclerosis, diabetes and other chronic diseases”. plus you a can also choose dietary supplementshowever, “always follow the guidelines prescribed by the professionals, otherwise we could suffer from poisoning. It’s a fat-soluble vitamin, so it’s not excreted when consumed in excess” and is stored in adipose tissue, which storage is unhealthy,” explains Torrent.
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