We are in the thick of holiday season as we go from Thanksgiving to Christmas and Chaunkah and ahead to New Years. My head spins with holiday music in the background and everyone rushing around to parties and shopping for gifts to give to their families and friends. And yet I must remind myself to slow down just a bit and enjoy the music. As we all turned back the clocks a few weeks ago, the sun went down early and it meant winter was around the corner and so was colder weather. I love this change in the day. To me the shorter day light gives me more time at home to nest (and forces me to slow down). I love snuggling down to make a homemade meal or read a good book or even catch up on magazine issues that have piled up (yes, I am still a subscriber to print media!). But the lack of sunshine also means I may need more vitamin D. Vitamin D is known as the “sunshine vitamin” because it’s produced within the body when the sun hits the skin. Lack of vitamin D is a problem because the vitamin can help the gut absorb calcium, which ultimately promotes strong and healthy bones. Vitamin D is also helpful in reducing inflammation and boosting immune function and cell growth.
The National Institute of Health recommends adults need 600 international units (IU) of vitamin D each day (800 IU if you’re over age 70), which can be sourced through sunlight, diet, or supplements.
There are foods that are rich in vitamin D such as fatty fish, such as salmon, tuna, and mackerel; fortified milk and other dairy products; fish liver oils; and egg yolk. And vitamin D is naturally found in mushrooms.
But, it is hard to get all of the vitamins you need by diet and sunlight is not always reliable. And so many people turn to supplements in chillier months of the year when cold and dark days limit time spent outdoors. I would suggest that you consult your doctor to find out more information about the recommended dose of vitamin supplements.
And for more information on what foods to eat contact me at rachel@livehealthynyc.com