Vitamin D lacks, will you bask in the sun?

Vitamin D is very important. It is not only good for bones, but also helps strong muscles. It can also reduce the degree of disease and frequency of disease diseases and diseases of the immune system. The above is called a total cause of mortality). The lack of vitamin D in the crowd, especially the elderly.

Why are we prone to vitamin D lack?

Insufficient sun exposure, such as indoor work, covered with clothing when going out, or using parasol (also known as physical sunscreen), external sunscreen, deducting clothes or glass, and not exposed to the sun in a period of sunlight;

Some chronic diseases absorb poorly, obesity, liver and kidney incomplete, etc.;

Drug antiepileptic drugs, anti -reverse virus drugs, Lifuping, glucocorticoids, etc.;

Because when the age is greater than 70 years old, the same light, the vitamin D generated by the skin is only 30%of the young people.

This time period is most suitable for sun exposure

Because only 10%of vitamin D in our body is provided by exogenous foods, and foods rich in vitamin D include cod liver, egg yolk, milk, green vegetables, and fungi; 90%are endogenous, and are exposed to ultraviolet rays from ultraviolet rays. Skin synthesis, so the sun is important, and the sunlight is directly important on the skin. We know that SPF-8 sunscreen can reduce 92%of the vitamin D of the skin; SPF-15 sunscreen can be reduced by 99%.

When is the best time to bask in the sun? You can adopt the principle of shadow: When your own shadow is longer than your height, the ultraviolet rays are already very weak, and the skin cannot synthesize vitamin D. Therefore, the recommended sun time is 2 hours before and after noon, half an hour a day. Summer can adjust the time period and the duration of the sun.

Reasonable supplementation D is not prone to poisoning

How can I know whether I lack vitamin D? In fact, it is very simple. As long as the blood draws is detected, the basic hospitals can be detected at present.

In the absence of sun exposure, we can choose to take the way to supplement vitamin D. For the elderly without gastrointestinal absorption dysfunction, the first choice of orally supplement vitamin D. If there is absorption dysfunction, muscle injection of vitamin D is needed, and the interval should be determined according to the dose. When supplementing vitamin D, the dose can be 2000-5000IU per day, and 1000IU can be maintained per day after complement.

There are also some adverse consequences to supplement vitamin D, including kidney calcification and urinary stones. Vitamin D is lipid -soluble and has the risk of accumulating poisoning, but if it is not used for a long time, poisoning will not occur. By detecting the level of blood vitamin D and monitoring the level of urine calcium. The 24 -hour urine calcium below 300mg is safe.

It is worth noting that this article is a supplement to ordinary vitamin D. Active vitamin D is the treatment of osteoporosis, and common is ossification tritenol and Ahafosol. Taking active vitamin D does not supplement the lack of vitamin D in the body, nor can it bring breathing, immune, and tumor benefits like vitamin D.

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