Vitamin D Deficiency: “Healthy” Habits May Secretly Lower Your Vitamin D Levels |

We all love a good health trend, don’t we? From early morning power walks and green smoothies to keeping “protective skin” indoors, we are trying our best to stay healthy and fabulous.However, this is less easy to be mindful: Some of these habits are good for your health and may actually drag to your vitamin D levels, and you don’t even realize it.Yes, “Sunshine Vitamin” is more than just walking outside for a few minutes. Vitamin D plays an important role in your immunity, bone strength, hormone health, mood and even weight management. But surprisingly, many seemingly “healthy” things may prevent your body from making or using it properly.Let’s break down common habits that can sneak in your vitamin D immersion – and what to do (not completely give up on your healthy routine).

Always wear sunscreen – even indoors or cloudy days

The news of “Wearing Sunscreen 24/7” has been drilled into us. Yes, sunscreen protects your skin from harmful UV rays, sunburns and even skin cancer. This is not a product for skin care. But here’s the other side: Sunscreen with SPF 30 or more Blockage About 95-98% of UVB rays – Your body needs the same ray that makes vitamin D from cholesterol from the skin. So when you apply it on sunscreen every morning, with long sleeves, hats, sunglasses, and then spend most of your time indoors, you’re literally cutting off your body’s natural vitamin D supply line. It is not recommended that you completely abandon sunscreen – please don’t! But, maybe consider giving your skin 10-15 minutes of early morning sunshine (before 9 a.m. or after 4 p.m., depending on where you live), without sunscreen for a few days a week. Small doses can go a long way. Allow brief unprotected sun exposure – about 10 minutes a week, 3-4 times, especially on the arms and legs. Then use sunscreen as usual.

Living Indoor Life – Even if you are exercising or eating clean

You are serving vegetables, clocking in 10,000 steps and doing yoga religiously. But if your lifestyle is mostly home offices – Guym repeats, you have little natural sunshine. In fact, the glass window completely blocks UVB rays – so sitting next to a sunny window doesn’t count as “sunlight”. Even gyms with fitness and good habits are notorious for being indoor, fluorescent lighting environments.You may lift a heavy fuel cleaning, but if you don’t go out regularly, the vitamin D tank may still be empty. Vitamin D does not exist naturally in many foods. Unless you eat a lot of fat, eggs, fortified milk and mushrooms, you won’t lose weight either. Part of a routine outdoors. Morning jogging, outdoor yoga, gardening and even walking dogs can help you. Combine it with some vitamin D-rich foods and you are golden.

Too hard on plant-based or low-fat diet

We love plant-based diets – they are perfect for the earth, your gut and your heart. However, if you completely cut animal products and dietary fat in the name of a “clean diet”, it may prevent absorption of vitamin D or skip its most abundant food source altogether. vitamin D is fat soluble – which means your body needs some dietary fat to absorb it correctly. The most effective natural sources of D3 are based on animals such as oily fish (salmon, sardines), liver, egg yolks and fortified dairy products. If you are completely vegetarian or eat super low-fat, you probably won’t get much. And, don’t forget that unless some plant-based milk is mentioned on the label, it may not be reinforced. That oat latte? Delicious, yes. But D load? Probably not. If you are a vegan or low-fat diet, make sure to include fortified plant milk, mushrooms exposed to UV light, or consider a D3 supplement based on lichen-based sources.And don’t be afraid of healthy fats, such as olive oil, nuts and seeds – they actually help absorb vitamin D.

Take calcium supplements without balance with vitamin D

You may be religiously popping these calcium pellets, especially if you are a woman over 40 or following a dairy diet. In theory, this is great – but here’s the thing on track: calcium Vitamin D is required to be absorbed into the bones. If you raise calcium without checking D status, all of this calcium may just be useless surrounds – or worse, build up where it shouldn’t, such as arteries or soft tissue. Worse, many calcium supplements are sold without adding, unless your multivitamin coverage gap, which can lead to a quiet imbalance that will drain your D over time. Select a combined calcium + D3 supplement or higher supplement, test vitamin D levels and supplement accordingly. If you are under 70, the goal is 600-800 IU per day, and if you are older or under, you need more (your documentation can guide you). Also, include foods rich in magnesium – it helps activate vitamin D in the body.

So…what happens if you have a low point in vitamin D?

Here is a quick peek at the red flags that your D-level may be declining:

If you suspect symptoms of deficiency, don’t guess – do a simple blood test (25-hydroxyvitamin D). In the United States, this is one of the most unpopular issues today, and ironically, as many as 42% of the population are underpopulated!

How to Boost Vitamin D in a Smart Way

Want to really shine from the inside out? Fix your vitamin D game. Because the sun is more than just tan – it’s the fuel for your body to be quiet and can surprise people.