Do you miss the sun? Here’s how to stock up on vitamin D
Although January and the beginning of the year may be disappointing in many ways, you will be happy to know that the days are getting longer. However, the memory of the sun’s rays warming your skin seems far away. So far away that you almost forgot the feeling. And, unfortunately, the sun’s coming back and the days are getting seriously longer. still seems so far away,
Despite all the willpower in the world and the new excitement that the new year brings, you may feel like seasonal depression is looming over you. And glow and its vitamin D intake may play a good role.
role of vitamin d
For most of us, the right dose of Vitamin D can be obtained just by leaving the house every day. catch the sunlightpromotes site Inserm. But how can we take advantage of sunlight when it’s dark when we leave for work and when we get home, and the grayness of winter doesn’t really allow us to benefit from the sun’s UV-B rays ?
If it is important to consume our vitamin D at the “right dose”, it is because its role is essential. Inserm recalls, the poorly named vitamin D, which is actually a hormone, plays two essential roles: it ensures optimal bone mineralization throughout life and it regulates the intestinal absorption of calcium to regulate its levels in the body. Controls. Additionally, according to several studies, it may also have therapeutic properties. This is specifically argued Research Published in 2018 that showed that vitamin D deficiency may be associated with an increased risk or greater severity of depression.
Stock up on Vitamin D to get better
In any case, certain psychological symptoms may indicate vitamin D deficiency. possible seasonal depression“Fatigue, lack of motivation, loss of interest, or even decreased libido, all these symptoms indicate metabolic and psychological slowdown,” psychiatrist Marine Collomb writes in her column. Other symptoms are more specific to seasonal depression such as ‘hypersomnia’, an increased need for sleep or even weight gain following increased consumption of sugars. » One way to prevent this is to expose yourself to sunlight or high intensity light for 30 minutes every morning.
Other prevention tools are to stock up on Omega 3’s and…Vitamin D. “About 70% of the French population is vitamin D deficient,” the psychiatrist reminds before starting treatment. You can customize your dietAlthough finding food sources of vitamin D can be difficult, because “this nutrient is not naturally present in many foods,” admits Lauren Manaker, registered dietitian and nutritionist. well and goodNatural sources of vitamin D include fatty fish such as salmon, mackerel and sardines. Beef liver and egg yolk also contain small amounts. Some foods can also be enriched with vitamin D. This is especially the case with many dairy products and some plant-based alternatives, such as almond milk and soy milk, the only options for vegans. Some mushrooms may also be enriched with vitamin D.