Introduction to Vitamin D

At this time of year, especially living in the UK, we are very aware of the long grey days and how this can lead to a Vitamin D deficiency.  Vitamin D is known as “the sunshine vitamin” because all it takes is 15 minutes in the sun for a fair skinned person to create 10,000 to 20,000 iu of Vitamin D.

My reason for writing this series of blog articles on Vitamin D is that more and more scientific evidence is coming to light about the impact of a Vitamin D deficiency.  More than 1 billion people worldwide are estimated to be deficient in vitamin D due to limited sunshine exposure.  Researches have pointed out that raising levels of Vitamin D among the general population could prevent chronic diseases that claim nearly 1 million lives throughout the world each year.

So how do you know if you are short of Vitamin D?

You can have a blood test ideally in January (when your vitamin D levels will be at their lowest) and July (when they are likely to be at their highest) so you see if you are deficient.  Apart from blood tests there are other signs:

  1. You have dark skin – Those of Afro-Caribbean descent you are at greater risk of vitamin D deficiency as you need 10 times more sun exposure than fair skinned people to produce the same amount of vitamin D.
  2. You feel blue
  3. Your 50 or older – The older you get your skin doesn’t makes as much vitamin D in response to sun exposure and your kidneys are less efficient at converting vitamin D into the form used by your body.
  4. Your overweight or obese – vitamin D is fat-soluble, hormone like vitamin which means body facts act like a sink collecting it, so you are likely to need more vitamin D than someone who is their ideal weight.
  5. Your bones ache – especially when in combination with fatigue.
  6. Head sweating  – years ago Doctors used to ask mothers about head sweating in newborns as it was a clear indicator of vitamin D deficiency.
  7. You have gut trouble – as mentioned previously vitamin D is fat soluble so if you have a gut condition e.g. Crohn’s, Celiac, gluten sensitivity, IBS that affects your ability to absorb fat you may have a lower absorption of fat-soluble vitamins including vitamin D.

Related Posts

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    I know lots of people love travelling, but travelling to a new time zone can result in jet lag.  Personally I did so much business travelling in my late 20's and then in my 30's I travelled for pleasure, that more recently I have been happy to stay put in England and simply pop over to Europe when I wanted some sun.  This year I am planing to go on a training course in Canada so when I saw some recent research on avoiding jet lag it caught my eye. Jet lag occurs when your circadian rhythms are slow to adjust to the new time zone and remain on their original biological schedule for several days. This results in your body telling you it is time to sleep, when it's actually the middle of the afternoon, or it makes you want to stay awake when it is late at night. Here are some tips for minimizing the occurrence of jet lag:

    • Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.)
    • Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as "stimulants" and prevent sleep.
    • Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)
    • On the flight set the time on your watch to the local time of your destination so you can mentally start adjusting to the new time zone.
    • When you arrive eat with the locals.
    Traditionally people have just slept off jet lag.  Recently university researchers in Surrey tested their theory that instead of sleeping, you should start eating meals at the same time as the locals.  They tested the theory on 60 long haul cabin crew workers, who either ate meals regularly on their days off in the destination city or followed no meal plan and ate when they felt like it.  Although both groups suffered some jet lag, the symptoms were less severe among those who followed a regular meal plan based on the local time.  They were also more alert. Reference Cristina Ruscitto, Jane Ogden. The impact of an implementation intention to improve meal times and reduce jet lag in long-haul cabin crew. Psychology & Health, 2016; 1 DOI: 10.1080/08870446.2016.1240174

  • The role of Vitamin D in common ailments

    Low levels of vitamin D in childhood have traditionally been linked to rickets, which thankfully is now very rare.  However, there is a growing body of evidence shows that low levels of vitamin D are linked to a huge variety of current common medical conditions. Cardiovascular disease Vitamin D is very important for reducing hypertension, atherosclerotic heart disease, heart attack and stroke. One study showed that vitamin D deficiency increased the risk of heart attack by 50 percent. (see >> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851242/) Autoimmune diseases Vitamin D is a potent immune modulator, making it very important for the prevention of autoimmune diseases.  Research has shown that MS is more common in countries further away from the equator (see>> http://www.bmj.com/company/wp-content/uploads/2016/11/JNNS-MS-lat.pdf).  In 2016 researches found that low levels of Vitamin D were common in people with inflammatory bowel disease (IBD) and is associated with higher morbidity and disease severity.  (see >> http://www.nature.com/ajg/journal/v111/n5/full/ajg201653a.html) Migraine Recent research also suggests vitamin D can play a role in migraines. Researchers at Cincinnati Children's Hospital Medical Center found that many who suffer from migraines have deficiencies in vitamin D, riboflavin (B2) and coenzyme Q10 (CoQ10).  (see >> http://www.medicaldaily.com/migraine-headaches-vitamin-d-riboflavin-coenzyme-q10-389272) Girls and women who suffered migraines were particularly prone to having CoQ10 deficiency, while boys and men were more likely to be deficient in vitamin D. Those with chronic migraines were more likely to have CoQ10 and riboflavin deficiencies, compared to those with episodic migraines. Neurological/psychological/mental disorders Vitamin D also plays a major role in neurotransmission, and vitamin D deficiency has been associated with a number of neurological and brain disorders, including cognitive dysfunction and Alzheimer's disease, schizophrenia, Parkinson's disease, stroke, epilepsy and depression. In one study, those who were most vitamin D deficient had a 31 percent increased relative risk of suffering neurocognitive decline. (see >> http://nervedoctor.info/research-reveals-which-chronic-illnesses-caused-by-vitamin-d-deficiency/)  

  • Does nature restore you? – Part 1

    A few years ago now, I moved to London and one of my concerns about moving to London was that I would loose easy access to open green spaces.  I have always found that walking through natural green spaces which feel very open have always had a restorative affect on my mental health and general sense of well-being.  I know that now I live in London I am very lucky to live within walking distance of Blackheath, so I can still get my "nature top up".  My reaction to nature, made me wonder if their is any scientific evidence of the benefits of nature on health. A narrative review from Mount Royal University in Canada looked at how contact with nature could help the emotional & mental well-being of cancer survivors.  Researches were encouraged by findings that concluded nature could have a positive impact on the well-being of cancer survivors. Gladwell et al  show that lunchtime walks in nature-based environments may provide a greater restorative effect and may improve essential recovery during night-time sleep, potentially enhancing physiological health.  While it may be difficult to take a nature-based walk at lunchtime, it is much easier in the summer to take one in the evening. For those of you that may be thinking, "walking through parks is all very well for you Joanne, but where am I going to find the time for that!".   Please read on... In 201o researched in the UK looked at evidence from 1,250 people in 10 studies and found fast improvements in mood and self-esteem from green exercise.  (Green exercise is defined as activity such as walking, cycling, running, climbing etc in nature).   The study found the strongest impact was in young people and just five minutes of green exercises can boost mental health. References Ray H and Jakubec SL (2014) Nature based experiences and health of cancer survivors, Complementary Therapies in Clinical Practice 20(4): 188 - 192 Gladwell, V.F.; Kuoppa, P.; Tarvainen, M.P.; Rogerson, M. A Lunchtime Walk in Nature Enhances Restoration of Autonomic Control during Night-Time Sleep: Results from a Preliminary Study. Int. J. Environ. Res. Public Health 2016, 13, 280. Barton J and Pretty J (2010) What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis Environ. Sci. Technol., 2010, 44 (10), pp 3947–3955