Do you know what the most common medical problem in the world is? This little-known problem impacts more than one billion people worldwide. It is vitamin D deficiency. In United States, vitamin D deficiency impacts 40 percent of the population.
Vitamin D is an interesting vitamin because it acts more like a hormone and less like an essential nutrient. Its main job is keeping the bones of the skeleton strong. But it also has other important functions. Vitamin D helps muscles move, aids the immune system in fighting off bacteria and viruses and also assists nerves carrying messages between the brain and other areas of the body.
In addition to helping the body function properly, researchers are discovering that vitamin D deficiency can lead to significant medical problems. Science has discovered that without enough vitamin D there is a higher chance of diabetes, cardiovascular disease, autoimmune disorders and even cancer. Vitamin D is closely associated with calcium. Without sufficient vitamin D, the body struggles to absorb and utilize calcium. This can lead to brittle bones and osteoporosis.
Another fascinating aspect of vitamin D is it is the only vitamin that can be produced by our own body. It is produced by the body when we are exposed to sunlight. People who live in areas that have a lot of overcast weather have higher rates of vitamin D deficiency because of less exposure to sunlight.
Research has shown that the farther you live from the equator, the longer time you need in the sun in order to generate vitamin D. The sun exposure also needs to be direct. For instance, sunlight through a window will not help the body produce vitamin D. You must be outside to receive the necessary sunlight the body requires to produce vitamin D.
This is not advice to get a sunburn. You can wear a hat, to protect yourself from the harmful rays of the sun, but still receive the benefits of being outside for vitamin D production. Fair skinned people have an advantage over dark skinned people in the production of vitamin D via sunlight. People that are dark skinned need about 30 times as much exposure to sunlight to produce the same amount of vitamin D as fair skinned people.
Another disadvantage group is the elderly. The body’s ability to manufacture vitamin D becomes compromised as we age. Young skin produces vitamin D more efficiently than the old skin. In addition, the kidneys also deteriorate with age and kidney function is related to vitamin D metabolism. Thus, the older we get, the more likely vitamin D deficiency becomes a factor in our health.
Thankfully, vitamin D can be supplemented through the diet. In the United States, almost all of the milk supply is fortified with vitamin D. But foods that are made from milk, such as cheese, yogurt and ice cream are not fortified. Other sources that are high in vitamin D are found in fish. Salmon and tuna are also excellent sources of vitamin D.
Now that I am 50, I enjoy looking back to my childhood and discovering when my mother was right. As they say, “mother knows best.” A warm glass of milk before bed is excellent motherly advice. It helps you sleep, and gives you the essential vitamin D that you need.
Matthew McQuaid, DPM is a board certified foot surgeon practicing in Lakeport. He has a particular interest in Mind/Body medicine and its impact on healing. He is an award winning author and teacher. For more information call 263-3727 and visit www.drmcquaid.com.
