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It seems that although we love our sunburnt country, we’re not getting out in it enough – a Deakin University study of 11,000 Australian adults released earlier this year found one-third were deficient in vitamin D and almost three-quarters (73 per cent) had levels considered by many experts to be below optimal for skeletal health. In addition, a new University of Sydney study of office workers found that by the end of winter, almost half were vitamin D deficient.
Vitamin D is linked to bone, muscle and overall health. The main source is from ultraviolet B rays. Yet, in a country with one of the highest skin cancer rates in the world, the number of people being diagnosed with a vitamin D deficiency is growing.
Women, the elderly, the obese, those doing less than two and a half hours of physical activity a week and people of non-European origin are most at risk.
Low vitamin D levels can contribute to osteoporosis, cardiovascular disease, some cancers and type 2 diabetes.
Embrace the outdoors
Craig Sinclair, an expert on vitamin D and skin cancer prevention and director of Cancer Council Victoria’s Cancer Prevention Centre, says in winter we need to embrace the great outdoors, in a sun-smart way.
“During winter, in the southern parts of Australia, like Victoria, Tasmania and South Australia, where UV radiation levels are below three all day, most fair-skinned people need about two to three hours of midday sun exposure a week to the face, arms and hands,” he says. People with very dark skin need about three times more.
“Sun protection is not required in these areas during autumn and winter unless you are near reflective surfaces such as snow, at high altitudes, outside for extended periods or when the UV reaches three and above.”
In northern parts of Australia, which maintain high UV levels all year round, sun-smart measures should be taken at all times.
“If you think you may be vitamin D deficient, see your doctor. Levels can be checked with a blood test,” Sinclair says.
While UVB rays are the most accessible and efficient source of vitamin D, some foods, such as egg yolks and oily fish, provide small amounts.
Some experts are now calling for mandatory fortification of foods such as milk, cereal and orange juice. People in the US gain most of their dietary vitamin D from fortified foods.
“But the best way is to get sun exposure. A few hours a week in winter and just a few minutes a day in summer is all we need,” Sinclair says.
Source: bodyandSoul
