With August upon us, and snow on the mountains, winter is really kicking into high gear in the Southern Hemisphere. You know the drill. It’s dark when you wake up. You hurry to work, avoiding the chilly morning frost. By the time you leave work it’s dark again. This can be a depressing cycle, but its also a health concern. Every winter seems to bring more evidence about the link between vitamin D, sunshine and health. And even in a sunburnt country like Australia or the heat of Summer in your own backyard, you may be one of the growing number of people deficient in vitamin D.
About our expert
Frances Gilham Accredited Practising Dietitian
Frances graduated with a Master of Science in Nutrition and Dietetics in 2009, and is now enthusiastically embarking on her career. She currently works for the Commonwealth Department of Health and Ageing in Canberra, and is passionate about improving the health of all Australians through good nutrition. You can follow her on Twitter.
Why is vitamin D the new ‘it’ nutrient?
The relationship between bone health and vitamin D is well established. However, the vitamin has recently been labelled the ‘it’ nutrient of the moment: studies show vitamin D may also play a role in a strong immune system, helping maintain healthy skin and muscle strength, warding off diseases like cancer and diabetes and much more to come.
And the worrying news? According to the Australian National Health and Medical Research Council (NHMRC), research shows a significant amount of Australians may have lower than optimal vitamin D status.
Where do you get it?
Vitamin D is formed by the action of sunlight on skin, and is also found in a limited range of foods, like egg yolks, dairy, tuna and sardines.
The Australian National Health and Medical Research Council (NHMRC) recommends a daily intake of 5 µg of vitamin D for infants, children, and adults up to the age of 50. From age 51-70 the adequate daily intake rises to 10 µg and after age 70, 15 µg. You can read more detailed info on vitamin D from the NHMRC.
The International Osteoporosis Foundation recently released a position statement on vitamin D for older adults, recommending that a higher daily intake may be required to reach an appropriate blood level of vitamin D, of 20 to 25 µg.
However, it is hard to get enough vitamin D from food alone, and for most people, vitamin D status is maintained at healthy levels by exposure to sunlight. The Medical Journal of Australia recommends daily exposure of hands, face and arms to one-third of a ‘minimal erythemal dose’ of sunlight (the amount that produces a faint redness of skin). This differs depending on where you live and the time of year. For example in my Canberra winter, this equals about 25 minutes at midday or 30-50 minutes at 10am.
But how do you get the balance right?
Of course, in sunny Australia and many other parts of the world, it’s also important to minimise the risk of skin cancer. The Cancer Council tells us that sensible sun protection does not put people at risk of vitamin D deficiency, and that most Aussies achieve adequate vitamin D through sun exposure during day-to-day outdoor activities. For more info, check out the Cancer Council guide ‘How much sun is enough’.
If you don’t get a lot of sunlight, if you have darker skin, or if you wear a veil for cultural reasons, you might be at risk of vitamin D deficiency. Your GP can advise you on whether you should be tested, and may recommend a supplement if your levels are found to be low.
Personally, I’m not at high risk, but I do live in Canberra – and it’s a mightily cold winter! I’m keen to make sure my vitamin D levels are up to scratch, so I’ve set myself a goal: to walk outside for at least 45 minutes on sunny days. More exercise and fresh air is always a good thing – but I’ll be wearing my hat!
Editor’s comment:
Great how to piece Frances. I’ve made myself a winter challenge to have my morning coffee outside on the deck. I train in the cold and dark 3 mornings a week and it’s too easy to spend all day working indoors in the daylight hours. I put on my overcoat and take a granny, wool blanket and sit in an old chair in a patch of sun and dream I’m in Positano. I feel like those old photos from hospitals when they used to wheel everyone outside to the garden to daydream awhile…now there’s an idea? How about you clever readers? Have you had your vitamin D status tested? Why not request it from your doctor, especially if you’re having a routine blood test for other reasons. What are your top tips for getting a little ray of sunshine in the cold winter months? Love your comments below. Can you help us and shout out about it to your friends and family? Just Like it for Facebook and help spread the word on this important nutrition reminder.
