Tips for boosting your winter vitamin D levels and overall health
Courtney Carter
/ Categories: WELLNESS, 2024

Tips for boosting your winter vitamin D levels and overall health

Vitamin D is often called the ‘sunshine vitamin’ because it’s produced by our bodies when skin is exposed to sunlight. Thanks to limited winter daylight hours in the northeast, maintaining adequate vitamin D levels can be challenging and have very real consequences on our health.

Here are just a few of the ways vitamin D levels can impact your physical and mental health:

Bone Health: Vitamin D is essential for calcium absorption and bone mineralization. Without it, our bodies can absorb only 10 to 15% of the calcium we consume, which can cause our bones to become thin, brittle, or misshapen, leading to conditions like osteoporosis in adults and rickets in children.

Immune Function: Vitamin D helps modulate immune function, potentially reducing the risk of infections.

Chronic Disease Prevention: Adequate vitamin D levels may help reduce the risk of various chronic diseases, including type 2 diabetes and certain cancers.

Mental Health: Vitamin D is involved in brain development and deficiencies and can contribute to mental health issues, including depression, anxiety, irritability, and feelings of sadness.

Sleep Quality: Adequate vitamin D levels are associated with better sleep quality and regulation of the sleep-wake cycle. Fatigue and daytime sleepiness can be symptoms of Vitamin D deficiency.

The easiest way to combat low vitamin D levels is by taking a supplement. Current guidelines recommend taking 400-800 international units (IU) or 10–20 micrograms (mcg). However, your doctor may recommend taking more or less based on your age, skin color, current blood vitamin D levels, sun exposure, and more.

You can also boost your vitamin D intake by eating foods with high vitamin-D levels. These include:

  • Wild-raised salmon and oily fish

  • Egg yolks

  • Fortified milk and breakfast cereals

  • Cod liver oil

  • UV-exposed mushrooms

  • Vitamin-D-fortified cow, soy, and oat milk

  • Vitamin-D-fortified ready-to-eat cereals

When possible, spend time outdoors during daylight hours. Wearing sunscreen (as you should) will not impact your body's ability to produce vitamin D. 

In severe cases of deficiency, light therapy may be recommended.

By being proactive about vitamin D intake, you can help optimal levels of this crucial nutrient and support your overall health now and throughout the year.

 

Kristin Irace, RD, LDN, is a registered dietitian in in-patient, renal dialysis, oncology, and cardiac rehab services at Southwestern Vermont Medical Center.

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Resuming Regular Care

So many important medical appointments were booked for March and April and canceled during the height of the pandemic. Now we are beginning to refocus on the fact that skipping appointments, even if you are feeling well now, could become harmful.

One important group of patients that we are eager to see are those with serious chronic conditions. These diseases require patients to see their primary care provider or a specialist at least once a year and sometimes far more frequently than that. Those with heart failure, kidney disease, diabetes, high blood pressure, and chronic obstructive pulmonary disease, for instance, all require regular contact with your provider.

Another group of patients we'd like to see are those with new medical concerns. We know that new medical concerns don't stop during a pandemic. Some conditions, like depression and anxiety, are far more prevalent during a pandemic than before. In many cases, new conditions are easiest to treat when patients first notice symptoms, and delaying care for these conditions can be dangerous.

Even regular care for those who are healthy is as important as ever. Other diseases—cancer in particular—haven't gone away. So, if you would normally be getting a screening such as a colonoscopy or mammogram, it's time to schedule an appointment. Many cancers can be detected and treated early with better outcomes. We can only expect those good results, if people are screened.

For children, regular vaccines are very important. If a big portion of the population neglects to get important childhood vaccines on schedule, we may be susceptible to outbreaks of measles or whooping cough.

There are many steps we have taken to improve safety for those seeking medical care. The first one is the availability of telemedicine. If the condition you are seeking treatment for does not require diagnostics or a physical exam, your provider can meet you virtually using any Internet-enabled device or over the phone. See details here.

If you do need to come to the office, you will notice check-ins at entrances, where staff check patients and visitors for respiratory symptoms and ensure that all are masked. You'll also notice efforts to space the waiting rooms to improve social distancing.

So how do you get the care you need?

  • If you have a primary care provider, call in to see what you may have missed during the pandemic. Did you miss an appointment to manage a chronic condition? Also share any new health concerns you have and check that you and your family members are up to date on all of your screenings and vaccinations.
  • If you don’t have a regular doctor, it makes sense to get one now. Locally, call the find-a-provider line at 802-447-5007 for a directory of practices that are accepting new patients.
  • Those with time-sensitive medical needs can use ExpressCare, a walk-in clinic, on the hospital campus in Bennington. Be sure to call ahead to 802-440-4077 if you have respiratory symptoms.
  • For Emergency Care, always come directly to the SVMC Emergency Department.

Most off all, we want our patients to know that we are here for them. There is no longer a need to delay medical care, whether for known conditions, new concerns, or preventive care. In every step we take, we are protecting patients against COVID-19 and helping patients with all of their other medical needs, too.

Bob Schwartz, MD, is associate medical director of Dartmouth- Hitchcock Putnam Physicians at Southwestern Vermont Medical Center in Bennington and a family medicine physician at SVMC Northshire Campus in Manchester.

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