Vit Waiting for an alert brings the risk of illness. As a reminder, it is advisable to supplement vitamin D through these 5 tips on a daily basis.
Survey: More than 80% of people are vitamin D deficient
Vitamin D is one of the important nutrients for the human body. Once there is a lack of vitamin D in the human blood, many diseases may occur. A statistic that analyzed more than 120,000 vitamin D data over eight years found that as many as 87% of people have insufficient or deficient vitamin D, which means that almost 9 out of 10 people have abnormal vitamin D. Nearly 90% of women do not reach the recommended value (vitamin D value in the blood is greater than or equal to 30ng/ml, which is sufficient). It is speculated that because women pursue whitening and sun protection more than men, and do not have the habit of supplementing, the abnormality of vitamin D remains high. (Source: Lian On Clinic, Lian On Preventive Medicine Institution).
Dr. Zheng Naiyuan, chief director of Lian An Preventive Medicine Institution, said that in addition to the traditional maintenance of calcium and phosphorus balance and the health of the musculoskeletal system, vitamin D also plays a role in many non-skeletal health systems such as the respiratory system, cardiovascular system, liver and gallbladder system. Diseases that may be caused by the human body, nervous system, skin epidermal system, kidney urinary system, reproductive system, and immune system are also closely related to severe vitamin D deficiency.
Vitamin D deficiency, 9 major systems sound the alarm
Long-term vitamin D deficiency or deficiency may increase the risk of various diseases, such as asthma, chronic obstructive pulmonary disease, chronic kidney disease, cancer, coronary artery disease, depression, Alzheimer’s disease, osteoporosis, and atopy. Conditions such as dermatitis, polycystic ovary syndrome, infertility, and even metabolic syndrome have been linked to vitamin D insufficiency or deficiency. In recent years, more research has pointed out that vitamin D controls the transmission of cell messages in most tissues in the body, so deficiency or deficiency will affect cell functions, such as proliferation, differentiation, apoptosis, etc.
Respiratory system:Asthma, COPD, cancer.
Cardiovascular System:Cardiomegaly, coronary artery disease.
Hepatobiliary system:Fatty liver disease, chronic liver disease, fibrosis.
nervous system:Depression, Alzheimer’s disease.
Musculoskeletal system:Osteoporosis, rickets.
Skin epidermal system:Atopic dermatitis, psoriasis.
Renal urinary system:Chronic kidney disease, worsening of kidney function.
Reproductive system:Polycystic ovary syndrome, infertility.
Immune system:Type 1 diabetes, rheumatoid arthritis.
It is recommended to consume foods rich in vitamin D, including black fungus, salmon, saury, dried mushrooms, mackerel, duck meat, fresh mushrooms, and pork liver.
5 Tips for Supplementing Vitamin D
How can we effectively supplement vitamin D to reach the recommended value? Dr. Zheng Naiyuan reminds that supplementing vitamin D is actually not difficult. By mastering the following five key points, you can easily achieve the goal:
1. Suitable sunshine:
Sunlight is an important source of vitamin D conversion. Pay attention to the exposure time. It is recommended to stay in the sun for at least 10 to 15 minutes between 10:00 and 14:00 every day. It is best to avoid the midday sun to avoid sunburn and pay attention to the glass. , clothing, sunscreen and other substances can block it. At least 40% of the skin of the whole body must be bathed in the sun to effectively replenish it.
2. Eat more vitamin D foods:
It is recommended to consume foods rich in vitamin D, including black fungus, salmon, saury, dried mushrooms, mackerel, duck meat, fresh mushrooms, and pork liver.
3. Exercise with both feet on the ground:
Only by doing more exercises with your feet on the ground can you exercise your leg muscles and bones. Exercises such as brisk walking and jogging are good choices.
4. Supplementary health foods:
It is recommended to choose vitamin D health food in the form of D3, or a compound dosage form with added vitamin K, which can help absorb calcium and strengthen bones.
5. Regular testing:
In addition to the annual health check-up, it is recommended that vitamin D testing be included in one’s own health check-up items. It is also recommended that those who regularly supplement vitamin D health food should conduct back-testing every 3 to 6 months to understand their physical health status.
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Source: Chinese Health Network
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More health information: Chinese Health Network
2023-09-18 23:00:00
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