Vitamin D is one of the most important vitamins in the human body. Vitamin D helps us regulate calcium and phosphorus levels. It increases calcium absorption in our intestines, which helps keep our teeth and bones strong. So you can understand why vitamin D is necessary for our health. In today's report, we will explain how you can get vitamin D from sunlight to support your health. Now you don't have to spend money, but you can get vitamin D from sunlight for free by following a few rules in your daily life. So let's get started.
Why do we need vitamin D?
Vitamin D helps keep our teeth and bones strong. Without it, the body cannot absorb calcium from food properly. Due to this, problems like weak, soft or brittle bones can occur. The work of vitamin D does not end here; there are more, such as keeping the muscles of the body strong. Vitamin D works on muscle cells to increase strength. Lack of vitamin D can cause muscle weakness, pain and even sudden falls, especially in the elderly. Vitamin D activates the immune system of the human body. As a result, the human body is protected from viruses, bacteria and infections. Therefore, if we are low in vitamin D, we may get colds and coughs constantly. Studies have shown that the vitamin controls blood pressure and reduces the risk of heart disease. Vitamin D plays a role in the production of serotonin in the brain, which is known as the happiness hormone. Lack of vitamin D can make us feel sad, depressed and tired. Vitamin D plays a role in the production of insulin, which maintains sugar balance. It also helps in controlling hormones and metabolism. Studies have shown that vitamin D can prevent cancer, especially breast, colon, and prostate cancer.
You can see how many problems can occur in the human body due to the lack of vitamin D. And if vitamin D is in our body properly, we can be saved from many problems. Now, if there are so many problems with vitamin D, its impact can be felt in our society. It is not limited to society only, but it can also come from society to our family, especially where the virus has been mentioned. If so many problems can be solved due to some rules in our daily life. Then why don't we try it? Let's teach the guide slowly.
How to get vitamin D from sunlight?
Sunlight is the source of life on our planet. Just as we cannot survive without light and heat, many basic functions of our body cannot function properly without vitamin D, which is produced from sunlight. We often call vitamin D the “Sunshine Vitamin” because it is produced in the skin when exposed to sunlight. There is a type of compound called 7-dehydrocholesterol inside human skin. When the sun’s UVB rays (Ultraviolet-B) fall on the skin, this compound breaks down and forms pre-vitamin D3, which is then converted into active vitamin D (Calcitriol) in the body. We do not always get the same amount of heat from sunlight. The amount of UVB rays depends on time and place. Therefore, the right time to get vitamin D from sunlight is from 9 am to 11 am. Because at this time, there is heat in the sun. Especially at this time, the amount of heat we get from sunlight matches our body, so this time has been considered the most effective time for the human body to get the heat of the sun, especially when taking vitamin D is our goal. Now, how long should you stay in the sun? It all depends on your skin. However, some experts say that an average of 20-30 minutes of sun exposure is enough. But not just sun exposure. Rather, some rules should be followed, especially if our clothes are thick, as the time may be longer. So it is better to have a light body lotion while sunbathing. Now, what to do while sunbathing, it is better to walk in the sunlight than to sit. So you can make a habit of walking or exercising for 20-25 minutes in the morning and afternoon in your daily life.
Now, many of us cannot walk or exercise in the sun for 20-30 minutes due to being busy with housework. So let's find out what to do. If this is your situation, then you can add fatty fish, egg yolk, beef liver, milk, butter, yoghurt, mushrooms, and vitamin D-fortified cereals or milk to your food list.
Now, coming to the main point, many people will say, then there is no need for me to get up in the morning and go to the sun. To get vitamin D, you have to get out of the sun at 10 am. I am telling them. Of course, you should go to the sun right after waking up and try to warm your skin with the sun.
In this case, standing outside or in the garden for 15 minutes after waking up in the morning. Walking in an open area for a while between the office and school. Encouraging children to play outside in the afternoon. Sitting in the sun at noon in winter. These small habits can fill the deficiency of vitamin D in my body.
Vitamin D is not just a nutrient, it is the foundation of our bones, mind and immune system. Sunlight is a gift from nature that keeps our bodies strong at no cost. Just a few minutes of sun exposure every day can be the most effective health insurance for you and your family.
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