Introduction
If you’re stuck at home due to illness or disability, you may be missing out on vital vitamins and minerals, such as vitamin D. Vitamin D is important for many health benefits, like building bones and keeping calcium and phosphorus levels normal. But it can be hard to get enough if you’re not able to leave your house. Here’s how to get enough vitamin D while still staying homebound:
Vitamin D Sources
Getting Vitamin D is a must! Especially if you’re stuck at home. Vitamin D helps absorb calcium and keep our bones strong. It also fights chronic illnesses like diabetes, hypertension, and cancer.
Here’s a few sources of Vitamin D we can access while staying indoors:
Sunlight
Sunlight is a great source of Vitamin D. Skin cells create it after being exposed to Ultraviolet B rays. 10-15 minutes of direct sunlight daily can enhance Vitamin D levels without increasing skin cancer risk. It also helps to regulate calcium absorption and is important for bone health.
Sunscreen blocks ultraviolet radiation and can prevent Vitamin D production from sun exposure. To get Vitamin D from sunlight, ensure 10-15 minutes of unprotected sun exposure daily.
Food
Many foods contain vitamin D, however some contain more than others. Milk products such as milk, yogurt, cheese, and ice cream are fortified with added nutrients, including vitamin D. Soy milk and rice milk may also be fortified with vitamin D.
Other food sources include fatty fish like salmon and tuna, and foods such as orange juice, breakfast cereals, breads and margarine. These foods contain lower levels of vitamin D than products specifically fortified with the nutrient.
Mushrooms exposed to sunlight can provide modest amounts of Vitamin D. To get the most out of mushrooms, choose ones grown in higher levels of natural or artificial light. Animal products such as eggs and egg yolks are another source, but should be used in moderation as egg yolks are high in cholesterol and trans fat.
Vitamin D Benefits
Vitamin D is important for our body! It helps absorb calcium for strong bones, boosts the immune system, and strengthens muscles. It occurs naturally in food and is generated by the sun. But, it can be tricky to get enough vitamin D if you don’t have much sun exposure.
In this article, we’ll explore the advantages of vitamin D and how you can get it if you’re stuck at home:
Strengthen bones and teeth
Vitamin D is important to make sure your bones and teeth stay strong. Without enough, you might get rickets, which weakens your bones. Most people need 600-800 IU daily. You can get it from food and fortified dairy products. Sunlight also helps make it in your body.
But what if you’re housebound? Don’t worry. Supplements and injections can help. Or talk to your doctor about adding certain foods to your diet. They may help boost your vitamin D levels! Also, try sitting outside or near a window. Artificial light therapy lamps can also provide the same health benefits.
Improve mood
Getting the right amount of Vitamin D has lots of other benefits. It helps with improving mood, stopping depression and even lessening cognitive decline. However, it’s hard to get enough sun when you can’t go outside. Here are some ways to boost your intake:
- Eat food rich in Vitamin D. Salmon, mackerel, sardines and fortified plant-milks and breakfast cereals are good sources.
- Take supplements. If you are housebound, supplements can provide the correct amount without leaving your home. Take 10-15 µg (400 – 600 IU) twice weekly, according to The Institute of Medicine’s Dietary Reference Intakes (DRIs). But first, talk to a medical professional!
Reduce risk of certain cancers
Vitamin D is known to reduce the risk of cancer, like colon and breast cancer. Studies have shown that people with higher levels of vitamin D have a lower chance of developing these cancers. It works by preventing abnormal cell growth or changes that can lead to tumors.
Furthermore, higher levels of vitamin D are linked to less recurrence of breast and prostate cancer. This means if someone already has these cancers, more vitamin D helps to reduce the risk of a recurrence or progression.
Therefore, taking more vitamin D through supplements or food is beneficial for preventing and managing cancer. Before making any drastic changes, talk to your doctor first to ensure you get enough vitamin D safely and effectively.
Vitamin D Deficiency Symptoms
Vitamin D deficiency has huge impacts on health – both short-term and long-term.
Short-term, it can lead to tiredness, poor sleep, mild headaches, and difficulties concentrating. Long-term, it can cause serious illnesses such as osteoporosis and cardiovascular disease.
Therefore, it’s important to get enough vitamin D every day, especially if you are housebound due to health reasons.
Common symptoms of low Vitamin D include:
- Fatigue
- Depression
- Muscle and joint pain
- Trouble concentrating
- Headaches
- Frequent colds
- Stress, anxiety or other mental health issues
If you think you may be deficient in Vitamin D, speak to your healthcare provider. A blood test is the best way to determine if your levels are too low and what treatment is necessary to bring them back up to a healthy range.
How to get enough Vitamin D if you’re Housebound
We need Vitamin D for good health. But, if we’re stuck inside due to illness, disability or the pandemic, we can’t go outside for natural sunlight. Good news! There are still ways to get enough Vitamin D when we stay at home. This article will show us some of these options. Let’s get Vitamin D-ing!
Sunlight
Sunlight is the main source of Vitamin D for many. While staying safe indoors, you can still get the benefits of sun without any exposure. Keep curtains open during sunlight hours. Sit near a window for 15 minutes daily to let your skin soak up some UVB rays. Never use sunblock for Vitamin D purposes. Instead, dress in loose clothing that covers you and prevents burning.
If direct sunlight is not available in your home, consider buying a sunlamp or light therapy box which casts UVB rays and boosts Vitamin D levels. Get medical advice before purchasing either device and use according to instructions.
Food
Fatty fish, such as salmon, tuna, and mackerel, are great sources of Vitamin D. Fortified foods like breakfast cereals and milks are also good. Eggs have Vitamin D too, but their effectiveness is less certain.
For housebound individuals, getting enough Vitamin D from diet alone is difficult. Direct sunlight, without sunscreen, on exposed skin is the best source of Vitamin D. Housebound individuals may not have access to outdoor sunshine.
Still, they can get some sunshine safely. Sitting near a south-facing window during the day can help. Make sure to wear appropriate clothing, and always use sunscreen when exposed to direct sunlight.
Supplements
Adults over 50 should consume 600-800 IU of Vitamin D daily. The vitamin can be found in capsules, tablets, and gels. When selecting a supplement:
- check for Vitamin D3 (also known as cholecalciferol);
- read labels for just Vitamin D;
- ensure no more than 4000 IU per day;
- talk to a health professional; and
- consider having your levels checked.
High risk groups should pay extra attention to vitamin D levels. These include:
- people with limited sunlight exposure;
- overweight/obese;
- dark skinned;
- pregnant/lactating;
- elderly; and
- young children.
Conclusion
To get sufficient vitamin D while staying indoors, try these tips:
- Take a multivitamin with enough vitamin D.
- Go outside for a few minutes daily, being mindful of the weather.
- Eat fish, mushrooms, eggs, and fortified milk & grain products.
- Ask your doctor if a supplement is needed.
Take preventative steps to stay healthy. Get enough vitamin D while housebound!
Frequently Asked Questions
Q: How can I get enough vitamin D if I’m housebound?
A: Getting enough vitamin D while housebound can be accomplished in a few ways. Eating foods rich in vitamin D, such as fortified cereals, canned salmon, and mushrooms, can help you meet your daily needs. You can also take a vitamin D supplement, or try to get some sun exposure on days when you can go outside for a short period of time.
Q: What are the benefits of getting enough vitamin D?
A: Vitamin D is an essential nutrient for maintaining strong bones, a healthy immune system, and reducing inflammation. It also plays a role in regulating calcium and phosphorus absorption, which is important for bone health. Getting enough vitamin D can also reduce your risk of developing certain chronic diseases, such as cancer, diabetes, and heart disease.
Q: What are the risks of not getting enough vitamin D?
A: If you don’t get enough vitamin D, you may be at risk of developing certain health problems, such as osteomalacia (soft bones), rickets (softening of the bones in children), and muscle weakness. Other possible health risks associated with vitamin D deficiency include increased risk of certain cancers, heart disease, depression, and autoimmune disorders.
