Vitamin D and sun exposure

[propita]

So the last time I went to the doctor, I was told to buy vitamin D on my way home. My levels were well under the minimum.

I was asked if I went out in the sun much. Well, it's winter, so, "no." And when it's summer, I'm not supposed to be in the sun much (familial skin cancer and I'm "the fairest of all")--and being in the sun for 15 minutes without a hat/cap means I get a migraine.

If I'm gardening in the yard, it's usually tending to roses and takes quite a while (we have about 50 rose bushes), so I'm wearing long sleeves for protection. Those thorns are some mean buggers; you could flay someone's skin off with some of these rose canes and I still have the tip of one thorn in a finger.

Aside from supplements, how does when get vitamin D and minimize sun exposure? All I can think is taking a chance and getting about 15 minutes a day, while wearing a hat.

 

[thestrangequark]

I have the exact same problem. My levels of vitamin D are so low, in fact, that I am to start taking prescription supplements. My dad's whole family have had skin cancer, so I douse myself with sunscreen whenever I go out.

 

[trampledamage]

If I remember correctly from articles about vitamin D here in Canada you only need about five minutes of sun a day in the summer to get your daily amount of vitamin D.

 

[gturner]

You only need 15 minutes three times a week, but when the sun is high (10 AM to 2 PM). You don't need to expose your face, just lots of skin area. Skin area * sunlight makes the dose, so the larger the area the less the required exposure per square inch.

You could also just eat 16 egg yolks, four ounces of beef liver or fish (such as salmon or sardines), or take a single teaspoon of cod liver oil, or as I call it, "fish gut squeezin's"

 

[Jeri]

I drink fortified soy milk, which has B vitamins, calcium and Vitamin D. I buy Edensoy, which uses plant sources.

 

[thestrangequark]

^I drink fortified soy milk as well, and am very careful about my diet. However, there are other things that can contribute to a vitamin D deficiency, at least so far as I've read. For example, the kidneys may not convert it into it's usable form efficiently.

 

[ancientone51]

You don't really have to be IN the sun. Sit on a patio, under a big umbrella...just be out where it can "bounce" to you sort of.

10-15 minutes 3 - 4 times a week should help a lot.

 

[gturner]

Just refrain from eating polar bear liver, as you could get toxic levels of vitamin A.

 

[Spot's Meow]

Use the time to get some exercise in, just take a walk around the neighborhood three times a week or so. Or a jog if you're up for that.

 

[Jeri]

Very difficult in winter. That's where some of these problems arise, from what I've read. There are four to five months in colder climates where there's both much less sun to be had and it's far too cold to go out in shirt sleeves.

Other arrangements must be made. I have a sunny south-facing window with a chair in front of it for the days it is sunny. Coincidentally, the sunniest days in winter usually are frigid. Clear skies means dry air from the arctic.

 

[Purdy Bear]

Those with a low vitamin D are usually housebound, or those that dont go out much. It does appear in some foods, but I cant remember what they are off hand.

I wonder if the light boxes used for SAD would work as well.

 

[RoJoHen]

I go tanning in the winter to help with my lack of Vitamin D. It especially helps with my mood.

 

[Kestra]

Do you guys not take multivitamins? I very rarely go outside because of allergies, I can't eat many fruits and some veggies for the same reasons, but I don't think I've ever had a vitamin deficiency.

 

[trekkiedane]

I've been wondering whether I get enough, but I tend to eat a bit of 'fatty fish' so I don't actually believe I have a problem, but I did look up where else to find it:

Natural sources of vitamin D include:[2]

• Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng)
• Herring, 85 g (3 ounces (oz)) provides 1383 IU
• Catfish, 85 g (3 oz) provides 425 IU
• Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
• Mackerel, cooked, 100 g (3.5 oz]), 345 IU
• Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
• Tuna, canned in oil, 85 g (3 oz), 200 IU
• Eel, cooked, 100 g (3.5 oz), 200 IU
• A whole egg, provides 20 IU
• Beef liver, cooked, 100 g (3.5 oz), provides 15 IU

Wikipedia

 

[propita]

While the list is handy, no way am I eating enough of that food to get 2000 IUs a day. 2000 IUs a day--I'm really low. So I'm doing the tiny little pill thing--plus calcium.

I think some of my health concerns have eased: My blood pressure and heart rate seem under control, with the meds. My nails aren't splitting and my skin/hair aren't so bad--so I'll assume my hypothyroid is a bit better. Still some chest pains and no results yet from the CT-Angiogram, but since they didn't throw me in the hospital, I'll assume my arteries are yet stoppered.

Of course, as I'll have to start up studying for the CA Bar again, adding all that stress back, I'm not sure what will happen. I swear, I don't remember a thing I learned in law school.

 

[Jeri]

propita, best of luck with all of that! It sounds like quite a challenge.

Do you guys not take multivitamins? I very rarely go outside because of allergies, I can't eat many fruits and some veggies for the same reasons, but I don't think I've ever had a vitamin deficiency.

I would like to take them; but lately every time I do, they give me a headache. In addition, I've seen reports that taking supplements leads to colon cancer.

 

[Spot's Meow]

Do you guys not take multivitamins? I very rarely go outside because of allergies, I can't eat many fruits and some veggies for the same reasons, but I don't think I've ever had a vitamin deficiency.

It's one of those things I never even consider. Like when I get a headache, it doesn't even occur to me to take Tylenol or something similar. Someone else usually has to mention it and then I think, "oh yeah, I forgot about that..." I rarely take it though because I don't like the idea of putting unnecessary medication in my body.

Also I have always associated vitamins with vegetarians who eat organic food. Wrong as that impression may be, I just don't see taking vitamins jiving with my life.