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Top 5 Benefits Of Vitamin D And How To Get More Of It In Daily Life

Top 5 Benefits Of Vitamin D And How To Get More Of It In Daily Life

Vitamin D or the “Sunshine” vitamin has become quite popular in the world of essential vitamins. In fact, recently, vitamin D has gained a reputation for being a miracle nutrient of sorts— boasting benefits of improving physical and mental well-being. But as more research emerges, just how vast the vitamin’s value is has become the subject of scientific debate.

Vitamin D is a fat-soluble vitamin in a small group of compounds that includes vitamins D-1, D-2, and D-3. It can affect as many as 2,000 cells in the body. Technically, vitamin D isn’t a vitamin, but a type of hormone; it helps the body absorb calcium from food and plays a role in keeping bones strong, healthy and dense. It is difficult to get from food sources alone, but most people can synthesize it in their skin when exposed to UVB light, which is present in sunlight.

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5 Vitamin D Benefits

According to Dr. Robert Heaney, professor of medicine at Creighton University, [1] nearly every cell in the body needs vitamin D to function. It serves a variety of functions including maintaining optimal bone and muscle health, as well as having favorable effects on mental health and overall brain functioning. Below are five vitamin D benefits:

1. Helps fight disease and illnesses within the body

  • It assists in reducing your risk of developing multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association [2]
  • It decreases your chance of developing heart disease, according to 2008 findings published in Circulation [3]
  • It helps to reduce the likelihood of developing the flu, according to 2010 research published in the American Journal of Clinical Nutrition [4]
  • It assists in reducing the risk of cancer. Research [5] suggests that sufficient vitamin D levels in adulthood may significantly reduce the risk for many types of cancer, including colon, breast, ovarian, and prostate. Vitamin D is one of the most potent inhibitors of cancer-cell growth, and reduces the risk of cancer by increasing calcium absorption and cell differentiation, while reducing metastasis (the spread of cancer from one organ to another).

2. It helps fight depression

Research has shown that one of vitamin D’s benefits  is that it can play an important role in regulating mood and warding off depression. In one study [6], scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms. Researchers also found a correlation between those who struggle with anxiety and depression and vitamin D deficiency.

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3. It can reduce the risk of developing Type II diabetes

Type 2 diabetes can lead to some devastating long-term complications, including nerve damage, heart disease, eye damage, vision loss, and kidney failure. Recent evidence suggests that vitamin D may play a significant role in reducing the risk for developing type 2 diabetes [7]—especially in those who are predisposed for developing this disease. Several studies have shown improvements in beta cell function and insulin sensitivity with higher levels of vitamin D. A recent study calculated the risk of developing type 2 diabetes and found those with the highest baseline levels of vitamin D had a 38 percent lower risk of developing type 2 diabetes compared to those with the lowest vitamin D levels.

4. It increases bone density and muscle function

When you think of strong bones, calcium most often comes to mind. Calcium is the major player when it comes to bone health and increasing bone mineral density, but vitamin D is an important factor in how your body absorbs and processes calcium [8]. Vitamin D is essential in ensuring calcium deposition occurs in bones, which makes them stronger and healthier. Additionally, vitamin D deficiency is relatively common in athletes and is associated with muscle weakness [9] and atrophy [10], specifically Type 2 muscle fiber atrophy. Skipping out on this vitamin is essentially  just as bad as skipping time at the gym.

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5. It promotes healthy hair and vibrant skin

This is the most superficial of all of the vitamin D benefits however, let’s face it, we all want to look young and hot and vitamin D is our ticket. “Vitamin D is a key ingredient for beautiful looking skin,” says New York dermatologist Dennis Gross, M.D. [11]. “Skin, like all organs, needs vital vitamins to function properly—and vitamin D is one of them.” Having sufficient vitamin D in the skin helps minimize acne, boosts elasticity, stimulates collagen production, enhances radiance, and lessens the appearance of fine lines and dark spots.

Getting Vitamin D

Very few foods contain copious amounts vitamin D naturally. Because of this, some foods are fortified –especially foods containing calcium–with this vitamin. A short list of foods [12] that contain vitamin D and that should be incorporated into your diet include:

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  • salmon
  • sardines
  • egg yolk
  • shrimp
  • milk (fortified)
  • cereal (fortified)
  • yogurt (fortified)
  • orange juice (fortified)

Sensible sun exposure (without sunscreen for up to ten minutes at a time) and supplements are two other ways to boost vitamin D intake. As with all things, there are side effects to taking in too much of the vitamin–especially for those with certain sensitivities– so always consult a medical professional before making any serious changes to your health regimen.

Featured photo credit: Theme Farmer via flickr.com

Reference

[1] Dr. Robert Heaney
[2] Journal of the American Medical Association
[3] Circulation
[4] American Journal of Clinical Nutrition
[5] Research
[6] study
[7] type 2 diabetes
[8] calcium
[9] muscle weakness
[10] atrophy
[11] Dennis Gross
[12] foods

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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