We will postpone the stories of the D-size bra and now focus on vitamin D. Will you believe that more than a billion people in the world suffer from a deficiency? Statistics on Poles themselves do not look rosy - it is estimated that as much as 90% of the population does not have enough vitamin D in the body.
Vitamin D in the form of ...
Not only does your breasts need to be in good shape, your whole body should function perfectly all year round, and for this you need, among others, adequate vitamin D levels. Vitamin D is doing great in the summer - you could say that when you are in shape, so is she. In summer, your body produces enough of it, provided you expose your body to the sun frequently.Vitamin D is a fat-soluble compound that exists in two forms:
- vitamin D.2 (ergocalciferol) - occurs in plants and fungi,
- vitamin D.3 (cholecalciferol) - is produced in animal organisms.
80% of it is obtained by skin synthesis, and the remaining 20% of the demand is covered by the consumption of appropriate food products. The synthesis takes place under the influence of ultraviolet B (UVB) rays - provitamin D3 is transformed into pre-vitamin D.3and under the influence of heat there is a transformation into vitamin D.3. Each form of vitamin D is transformed into its active form.
Factors limiting the synthesis of vitamin D.
You have read the introduction and you think that since you love spending your free time by the water, and even in winter you go to warm countries and put on a revealing body bikini swimsuit, a solar vitamin deficiency is not a threat to you? Don't panic, but you might be wrong - all due to certain factors that reduce vitamin D synthesis by up to 90%. Here they are:
- increased amount of melanin in the skin,
- dark complexion,
- the use of cosmetics with filters protecting against UVB radiation,
- skin aging,
- environment pollution.
When sunbathing, the skin becomes darker, which means that there is an increased production of melanin, which absorbs ultraviolet radiation and thus reduces the production of vitamin D. Sunbathing preparations also inhibit the effects of UVB rays.
How much vitamin D can the human body produce?
It is difficult to imagine, but according to specialists, in a person in bathing suit Vitamin D is increased in the amount of one erythematous dose when exposed to sunlight2 at a level equal to taking a dose of up to 20 IU. In people with fair skin, such a dose of ultraviolet rays can increase the concentration of vitamin D in the body tenfold. Do you associate the erythematous dose with… erythema? Rightly. This name is used to describe the dose of ultraviolet rays that cause minimal erythema, i.e. redness of the skin surface. The level of naturally produced vitamin returns to normal after a few days. Excess vitamin D is harmful, but it can only be overdosed by supplementation. We do not provide so much of it with food, and the body is equipped with appropriate mechanisms that prevent excessive accumulation as a result of skin synthesis.
The face alone is not enough - reveal the body!
Tanning the face alone is not enough to start the synthesis of vitamin D in the skin. Sun exposure of at least 18% of the body surface is recommended. This means that in addition to the face, the forearms and lower legs should be exposed. According to experts, in Poland and other European countries with a similar climate, you should take care of sun exposure from April to September between 10.00-15.00. Soak up the sun for at least 15 minutes each day without using sunscreen.
Vitamin D in Italian and Norwegian women - surprising research results
Spain is a country that is immediately associated with fabulous beaches and sun. Meanwhile, Norway brings to mind the picturesque fjords and the northern lights. Probably the sound of the word "polar" alone evokes an image of winter in your head. Did you know that in Northern Norway, in the areas north of the Arctic Circle, the sun does not rise even for a moment from mid-November to the end of January?
In the south of the country, the day lasts only 6-8 hours. How is it possible that studies conducted on women in 11 European countries showed the highest level of vitamin D in Norwegian women? Only elderly women were taken into account. This does not change the fact that Italian and Spanish women had the lowest concentration of it. The sunny countries lost to cold Norway. Why? Most likely, women in hot climates are more likely to spend time in the shade. On the other hand, in Norway, large amounts of fish and fish fat are eaten. The results of studies on women from the Middle East countries, such as Turkey or Iran, where religious and cultural traditions require covering the whole body, confirm the importance of the surface of the exposed body for the synthesis of vitamin D. Its level in women from these countries was low.
This means that your vitamin D levels depend on a variety of factors, including:
- skin exposure to UVB radiation,
- skin color,
- eating habits,
- type of clothing,
- taking dietary supplements.
Vitamin D as a swimsuit - every woman needs
Vitamin D is essential for maintaining the balance of calcium and phosphate in the body. Responsible for maintaining the proper bone structure. It plays an important role in the mineralization of bones and teeth. It is also of great importance for the proper functioning of the nervous system. Proper vitamin D concentration plays an important role not only in the prevention and treatment of skeletal diseases, but also in reducing the risk of cardiovascular disease. It supports the treatment of autoimmune diseases such as multiple sclerosis and type 1 diabetes. Vitamin D is being tested for the prevention and prevention of the development of cancerous diseases. Experiments in laboratories around the world have shown the existence of vitamin D receptors in cancer cells, as well as the effect of the active form of vitamin D3 (calcitriol) to inhibit their multiplication and the processes of removing dead cells. Studies have also shown that it can affect the activity of over 200 genes. Constant fatigue and loss of strength are not always the result of not getting enough sleep or of a busy lifestyle. It is worth having a blood test for vitamin D levels, as its deficiency can cause you to feel bad.
Vitamin D sources for every season
Sea fish are a treasury of vitamin D and omega-3 fatty acids. It is worth introducing salmon, tuna and sardines to your menu permanently. You can also find vitamin D in egg yolks. Unfortunately, cheese, yoghurt and other dairy products contain traces of it. Therefore, from October to March it is necessary to supplement deficiencies with supplements. The recommended dose for an adult is 800-2000 IU a day. It should be adjusted to body weight.
Too much vitamin D - consequences
Exposure to sunlight causes the skin to synthesize vitamin D, but adipose tissue stores it. The surplus can be released into the bloodstream for about 2 months. Sun exposure and food do not provide as much of the vitamin as it can harm. On the other hand, taking too high doses in the form of supplements may be toxic to the body, but this usually happens only after the recommended daily dose is significantly exceeded. Symptoms of excess vitamin D (link to the article: Can vitamin D be overdosed?) have:
- headaches and eye aches,
- nausea,
- vomiting,
- diarrhea,
- itchy skin
- weakening of the body.
Symptoms should gradually disappear after discontinuation of supplementation.
In anticipation of the sunSun exposure can be replaced with a visit to the solarium, but you need to be moderate. If in winter you miss hot sand and sunbathing in paradise landscapes, there is always a trip to exotic countries. See ours swimwear 2020, and maybe you will like one of them and take it with you, where you can recharge yourself with the positive energy of the sun and vitamin D.
