Got D?

At some point in your life, you have probably been bombarded with the “Got Milk?” commercials (remember all those milk mustaches?) that remind us that calcium is vital to a growing body. Vitamin D is just as important, especially for aging adults. Many health care providers prescribe or recommend Vitamin D supplements along with taking calcium. Why? Without the right levels of Vitamin D in your body, calcium can’t do its job.

Vitamin D is linked to better bone health. Better bone health is good. It prevents osteoporosis and falls in the elderly. Good things. Lower levels of Vitamin D may also increase your risk for autoimmune disorders, colon and prostate cancer, and cardiovascular disease, and may be connected with depression and other mental health problems. Bad things.

Not convinced you need Vitamin D? Let’s look at some facts. The National Institutes of Health recommends that “people ages 51 to 70 should consume at least 600 international units (IU) of vitamin D daily. People over age 70 should consume at least 800 IUs daily.” So how can we get enough D? Here are three great ways:

·       Sunlight: Exposure to sunlight is probably the best source for Vitamin D! Living in the North with a longer winter season, or living inside a senior home without much outside activity, you are less exposed to natural healthy sunlight and are at higher risk for Vitamin D deficiency. Speak with your health care provider about how to get a healthy dose of sunlight, plus using sun screen to protect yourself from skin cancer. Just a simple stroll outside can be enough. And when it is nice out, take advantage of the weather! Or listen to John Ruskin: “Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather.”

·       Diet: Vitamin D is naturally present in few foods, but good sources are oily fish (salmon, tuna, herring, sardines, anchovies, cod liver oil), eggs, and fortified milk. That’s right – milk has to be fortified with Vitamin D to have enough to make an impact; this includes dairy milk and other products like soy or almond milk. Check the labels to make sure it’s been fortified. A milk mustache on its own won’t always get the job done!

·       Supplements: Vitamins are an easy and inexpensive way to get the Vitamin D you need. Speak with your health care provider about the right type and dosage, and also talk about how to take it so your body can absorb it appropriately. Look out for signs of too much Vitamin D from supplements, like nausea, vomiting and weakness.

Sources:
http://www.parentgiving.com/elder-care/vitamin-d-deficiency-a-common-risk-factor-for-seniors/
http://nihseniorhealth.gov/falls/bonehealth/01.html
http://www.medpagetoday.com/Endocrinology/GeneralEndocrinology/46915 https://www.vitamindcouncil.org/health-conditions/depression/
http://www.nytimes.com/2010/07/27/health/27brod.html?_r=0
http://www.skincancer.org/healthy-lifestyle/vitamin-d/the-d-dilemma