Sun exposure, an ally to reduce vitamin D deficiency

According to several studies, more than 50% of the Spanish population lacks vitamin D (more precisely vitamin D complex), reaching up to 80% in the elderly and 62% in pregnant women. sylvia torrentNutritionists from the HM Nu Delfos Hospital in Barcelona, ​​assure that “there are many researchers who study the link between this vitamin-hormone and various disorders, but only knowing that it affects bone health”. Having insufficient levels is already dangerous because we experience progressive loss of bone density due to osteoporosis and fractures, especially in people over 65.

However, it is estimated that half of Spaniards do not have optimal levels of this vitamin, which is explained by “low exposure to the sun, the use of filter creams against ultraviolet rays and a low consumption of foods rich in vitamin D. skin hyperpigmentation This is also one of the reasons why Spain, despite being a country with many hours of sunshine, has a high prevalence of vitamin D deficiency,” says Torrent.

Vitamin D deficiency in women Reproductive age also makes it difficult to implant embryos and favors polycystic ovary syndrome, a problem that affects 5 to 10% of women; During pregnancy, its insufficiency is associated with an increased risk of gestational diabetes, premature labor and low birth weight, and finally, at menopause, the right level prevents cardiovascular problems, breast cancer, obesity and osteoporosis.

not easy to find vitamin d rich foods, it is therefore difficult to achieve an optimal level through diet. Cod liver oil, fatty fish (sardines, tuna, mackerel, salmon, etc.), shellfish, eggs, dairy products, mushrooms, avocados or even wheat germ are some of the foods that allow to maintain an optimal level of vitamin D. But what is certain is the exposure of our skin to the rays of the sun.

Sunshine all year round, but with caution

Although summer is a time of year when sun exposure is high, it is a habit that should be practiced throughout the year. It is recommended to go out 10-12 hours in winter and spring.whereas, in the summer, nutritionists HM Nou Delfos estimate that to metabolize vitamin D “it is enough to spend only 15 to 30 minutes in the sun, always during the hours when the solar radiation is not very high, since, if not it will pose a risk when it comes to developing serious skin problems.If we anticipate more detailed exposure to the sun, we must keep in mind the application of sunscreen prevent skin cancer,

In this context, SM Nu Delphos, gynecologist at the hospital, Martha Ortega, specifies that to metabolize vitamin D, the need for exposure to the sun varies according to age. Thus, “young women have enough to expose their face and arms to the rays of the sun for 5 to 15 minutes a day; While women over 70 should live longer because skin synthesis is 75% lower.

Consume something to alleviate the problem of vitamin D deficiency Annex, Ortega favors “supplementation whenever sun exposure is inadequate and in patients with cancer, high blood pressure, multiple sclerosis, diabetes, and other chronic diseases.” Plus you a. can also choose dietary supplementhowever “always following the guidelines prescribed by the professionals, otherwise, we could suffer from intoxication. It is a fat-soluble vitamin, so if it is consumed in excess of the right amount, it is not excreted “and stored in fatty tissue, the storage of which is unfavorable to health”, explains Torrent.


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