Senior Health - Can the Sunshine Vitamin help strengthen your bones and muscles?
We all know that calcium makes our bones strong. But it is vitamin D that is responsible for maintaining a normal blood concentration of calcium; it also enhances the absorption of calcium from the intestines. Without vitamin D, our bodies cannot absorb or maintain calcium levels, and our bones become weak, and prone to osteoporosis, or osteomalacia. Vitamin D is also known to aid in muscle strength and balance. A recent study by the American Journal of Clinical Nutrition indicates that seniors with higher blood levels of vitamin D are able to walk and rise from a chair faster than those who have lower vitamin D levels.
In an April 2000 clinical observation published in Archives of Internal Medicine, Dr. Anu Prabhala and his colleagues treated five patients confined to wheelchairs with severe weakness and fatigue and discovered all had severe vitamin D deficiency. After treating these patients with mega doses of vitamin D for six weeks, mobility improved significantly.
In addition to bone and muscle strength, a 2007 study involving people over the age of 50 found that people who took at least 500 international units (IU) of vitamin D daily had a 7% lower risk of death compared with those given a placebo.
More great news about vitamin D comes from a study published in the June 2007 issue of the American Journal of Clinical Nutrition, researchers at Creighton University School of Medicine in Omaha found a 60 to 77% decrease in cancer rates in postmenopausal women who took a daily dose of 1,100 IU of vitamin D combined with calcium, over women who were given a placebo or calcium alone. These findings concur with a series of studies from the Archives of Internal Medicine published on May 28, 2007, and another on released on May 15, 2008.
So, how much vitamin D is enough? Well, according the American Cancer Society, and with recent studies in mind, women should take in 1,000 – 2,000 IU of vitamin D every day to gain the full benefits of the vitamin. Men, however, should take adequate amounts of vitamin D, but mega dosing could possibly place them at higher risk of developing a more aggressive form of the disease.
The good news is that part of the solution could be as close as your own front yard – Sunshine. Only a small amount of sun exposure is required to prevent vitamin D deficiency. Vitamin D, or the Sunshine Vitamin, is produced in the body when the skin is exposed to direct sunlight. Now, I am not suggesting you bask in the sun all day, or throw off your protective clothing and bear the full brunt of the suns brightest rays. However, during the spring and summer, 1000 IU can be obtained through normal daily exposure to the sun. When you see the sun come out, leave your long sleeves and floppy hat by the door, and take a 10 – 15 minute walk, stroll or ride in the sunshine. According the Canadian Cancer Society, doctors suggest that 10 to 15 minutes outdoors without sunscreen at least twice a week is adequate. However, the society points out that for some people, increasing exposure to the sun by even a few minutes a day could increase the risk of skin cancer. The society recommends that people consider a balance of vitamin D supplements and small amounts of sun exposure to maintain proper levels of the vitamin while keeping risks of skin cancer to a minimum. As an alternative, and in some parts of the world with less sunlight, in the fall and winter months, a vitamin D supplement may be necessary.
Most multivitamins use standard the Recommended Daily Allowance (RDA) as its basis, providing only 200-400 IU. However, you can find mega supplements that can provide higher amounts, such as Super Supplemental, from Nature’s Sunshine boasting 600 IU per day. Your food could provide additional sources of vitamin D, from foods such as vitamin enriched dairy products, oily fish, organ meat and shellfish. But since our diets eliminate many fats, our consumption of vitamin D from our foods is not soley sufficient. So that makes sunlight a great addition. Keep in mind, that since the oils in our skin allow us to absorb the vitamin D from the sunlight, it takes 30-60 minutes for our bodies to absorb these oils (after exposure), so, avoid washing the exposed skin for an hour after you come in.
As part of your daily routine, be sure to add vitamin D supplements, and vitamin D enriched foods, and take a short 10-15 minute constitutional in the sunshine, weather permitting and health considerations in mind. Not only does that increase your levels of vitamin D, making your bones and muscles stronger, but the exercise, fresh air, and deep breathing are also excellent health improvement habits as well! So, as I always say, a little is better than none, more is better than a little. Start out small and work up to better health!
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