Vitamin D is becoming a supplement for many people. We have a deficiency of this vitamin when living a lot inside buildings and when we expose ourselves to the sun we protect ourselves excessively and in different ways (sunscreen, clothing, etc.)
This not only does not prevent the appearance of diseases, but also Vitamin D deficiency is closely related to a large number of diseases including skin cancer. Vitamin D is a protective vitamin and if we reduce its levels our body is more exposed. Any lack of vitamins can be dangerous, but in particular D is one of the most dangerous. That is why doctors do not stop supplementing it in the face of the wave of deficiency that exists today.
What is vitamin D for?
Vitamin D deficiency is associated with a large number of diseases that accompany us today and is associated with skin cancer. It may seem contrary to think that now that we protect ourselves more from the sun, skin cancer is more frequent.
Melanoma or skin cancer has not decreased according to sun protection but vice versa, there are numerous studies on the subject. These studies ensure that sunbathing is too necessary to block it.
It is true that, with pollution, today the sun reaches us in a much more direct way. But this does not mean that we should hide from him. We must also bear in mind that a large number of sunblocks have toxic components that should be avoided. Some of them related to cancer. We can opt for natural blockers that have zinc oxide.
Our immune system suffers when we have vitamin D deficiency, it is also behind different neurological diseases.
How much is the level of Vitamin D necessary?
The ideal is between 60 and 80. If our levels are below 50 we must raise it to avoid having a deficiency and that can lead to other problems.
Knowing how our vitamin D levels are is as simple as taking a regular blood test, so in addition, we will make sure that the levels of other vitamins are also in their ideal range and if we do not act on it.
What to do to raise our vitamin D levels?
Vitamin D does not need to be supplemented, it is as simple as being in the sun. If we have very low vitamin D and We must upload it quickly, yes we can help ourselves with a supplement that we must always accompany with vitamin K2. Take Vitamin D3 with K2, never alone and in the exact amount and until our vitamin D rises, at that time the ideal is to stop taking the supplement and maintain vitamin D only through sunbathing and a good diet.
If we take vitamin D without K2 we will prevent calcium from remaining in our bones and therefore we may have a calcium deficiency. Therefore, always Vitamin D3 with K2.
We should never raise our vitamin D levels above 100, since on top it can become toxic. This is why it becomes important not to supplement or supplement just enough to raise our levels if the deficiency is very acute.
Take the sun
The amount of sun that we should or can take It depends on our skin type, the area in which we live and the time we are exposed to the sun.
Each country has a specific time or months when the angle of the sun is adequate to produce the necessary vitamin D. In Spain for example, if we decide to sunbathe in December because it is a sunny day, that sun will produce very little vitamin D. Even so, sunbathing all year round is good and necessary for our health, since it helps for example with the regulation of our circadian rhythms.
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How to sunbathe?
Very light skin, which usually burns quickly, will be exposed to the sun for a very short time, but it is enough to produce the necessary vitamin D. On the other hand very dark skin, may require an exposure of up to 2 hours to get the vitamin D your body needs. Therefore a very It is important to know how the sun affects your skin and thus be able to estimate how long you can and need to sunbathe to get and keep your vitamin D levels regulated.
The hours when vitamin D is best absorbed are when the sun is most perpendicular. Therefore, to obtain this vitamin from the sun we must expose ourselves in these hours, for as long as our skin allows it and without any type of protection, or at most protect only our face.
Once we have been sunbathing for a while, specifically recommending for ourselves, we can protect ourselves for the rest of the day. This means dressing, hanging out in the shade or protecting yourself with sunscreen, preferably non-toxic as they damage both our body and the environment around us.
Therefore, you do not have to protect yourself from the sun, from sunburn you do.
Take care of your diet
At those times of the year when we get a lot of vitamin D from the sun, we must help ourselves with food to maintain adequate levels of this vitamin. Mind you, keep that you don't raise the levels. To raise them the action of the sun is necessary.
For this you can consume the following foods:
- Fatty fish like salmon.
- Cod livers.
- Sardines
- Eggs, especially the yolk.
- Unpasteurized butter.
In general, maintaining a good diet, moving around and sunbathing for a while every day, we are going to feel an important evolution in the well-being of our body. This will benefit us in multiple ways.
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