With winter comes the feeling of being SAD. We feel blue about not being able to wear that favorite short dress or sleeveless top. We feel sad that we can't take a walk outside without piling on layers of clothing. But also, SAD refers to Seasonal Affective Disorder. This condition is also known as seasonal depression.
The importance of Vitamin D
The human body extracts vitamin D from sunlight. Even 15 minutes in the sun is enough for you to get most of the recommended daily dose of vitamin D. Also, our bodies can store vitamin D, using this reserve for overcast days.
It's harder to find vitamin D-rich foods because our bodies get the vitamin from the sun.
HOW OUR BODIES USE VITAMIN D
Vitamin D aids our bodies in absorbing calcium properly. Low levels of vitamin D affect the health of our bones, teeth, and hair.
Vitamin D combats the SAD condition by regulating serotonin levels in the brain. Serotonin contributes to lifting our moods, thus tackling depression.
Signs of vitamin D deficiency
If you experience any of these symptoms simultaneously, we recommend that you visit your doctor to check your vitamin levels.
- Increased levels of hair loss
- Very slow wound healing- this applies to internal and external wounds.
- Fatigue even after getting enough sleep and maintaining a healthy diet
- Muscle, bone, or back pain.
Easy ways to get sufficient vitamin D
Switch up your diet to compliment the vitamin D you get from the sun.
The food with the highest amounts of vitamin D is fatty fish, like mackerel, tuna, and salmon. In fact, a 4-ounce serving of salmon contains 265% of our recommended daily intake.
Therefore, you only need two small, 4-ounce portions of salmon a week, and you're set.
You'll need to consume more of dairy products since they're lower in vitamin D. Eggs (mostly the yolk) are high in vitamin D.
Taking 3 cups of vitamin D fortified milk daily during the winter gives you a sufficient amount of vitamin D.
VEGETARIAN AND VEGAN OPTIONS
Consider eating nuts high in fat, like almonds and cashews. Also, look into vitamin D multivitamins and supplements.
Ensure you check with your doctor to avoid exceeding the recommended dosage.
A little less SAD
If you want to avoid being overtaken by the SAD condition, make sure your diet contains vitamin D-rich foods and appropriate supplements.
The Sole Toscana Beauty Team