Vitamin D deficiency has become one of the most prevalent nutrition problems on the planet over time. Curiously enough, it’s among women at all stages of life more frequently than men. More and more, low levels of vitamin D are now happening among younger professionals, mothers, and post menopausal women.
Why is this happening?
The problem is not just one of lifestyle but of biology and eating habits. Limited Sun Exposure. Vitamin D is called the “sunshine vitamin” because when our skin responds to sunlight, it produces it. But today most women have to spend most of the day indoors. Office jobs, daily household chores and living in urban areas reduce your exposure to daylight. Poor clothing choices, high rates of wearing sunscreen, and avoiding sunlight due to heat or the worry of tanning can actually curb vitamin D production. It’s one of the main reasons that deficiency rates are still high in sunny countries like India.
Skin Tone Matters
Those with darker skin have more melanin, a sort of natural sunscreen. While protective, it means the body needs extra sunlight longer to make enough vitamin D; without that added time out in the sun, that will fall off in a hurry.
Increased Desires During Periods of Critical Life
Women go through phases when their need for vitamin D increases. During pregnancy, the nutrient is essential for the baby’s bone and immune development. Nursing moms also need extra (in their breastfeeding days). And if intake and sun exposure don’t rise, deficiency can occur. Hormonal responses on the other hand, with hormonal changes affect bone health after menopause so a sufficiently high level of vitamin D is indeed much more important.
Diets Often Fall Short
Very few naturally produced foods are sufficient to meet the body’s daily vitamin D needs — fatty fish, egg yolks and fortified dairy products are among the most common sources. Even minimal daily adequacy of intake from food can be achieved with vegetarian or vegan diet or low intake of fortified foods.
Composition and Absorption
Vitamin D is fat soluble. In populations that contain more fat, some of that vitamin may be stored in fat tissue, so less of it can be found in the circulation for the body to access. Subtle and Easily Missed Symptoms. Not all deficiency will generate dramatic signs. Many women also complain of general fatigue, muscle or joint pain, low moods, frequent colds or fall in hair symptoms that are often attributed to stress or a busy lifestyle, not a lack of a nutrient.
What Can Help?
Improving someone’s vitamin D level often involves getting a little sun, getting the person adequate sunlight and supplements if necessary. Spending 15-30 minutes being in the sun several times a week, face and arms uncovered means you can naturally make more (times and amount can vary depending on type of skin and weather).
Supplemented food and even talking through the prescription of supplements with a doctor are also practices that may be successful. A simple blood test of 25-hydroxy vitamin D indicates a patient that vitamin D is adequate, insufficient, or deficient. Vitamin D is vital to bone strength, immunity and health. More awareness can help women recognize the danger at an early stage and achieve healthy levels over the long term.
