The Sunshine Supplement: How Vitamin D May Help Reduce Chronic Inflammation
Chronic inflammation has been linked to heart disease, cancer, obesity, and many other health conditions that most people want to avoid. Over the past decade, scientists have discovered that Vitamin D supplementation may help with chronic inflammation, especially in older adults or those whose diets are low in Vitamin D-rich foods like fatty fish or dairy products. Learn more about this exciting new area of research in the article below!
In 10 minutes, you can give your immune system a boost
We all know that vitamin D is important for strong bones and a healthy immune system. But did you know that this essential nutrient may also help reduce chronic inflammation? Research suggests that people with lower levels of vitamin D have higher levels of markers of chronic inflammation in their blood, including C-reactive protein (CRP). In one study, the researchers found that people who took daily vitamin D supplements had significantly lower CRP levels after six months. Another study showed that people with Crohn’s disease who were given 2,000 IU of vitamin D every day experienced greater remission than those taking placebo pills. Bottom line: If you want to support your immune system and improve your health, it’s time to start supplementing! The best way to get vitamin D from food sources is through fatty fish like salmon or tuna, as well as fortified foods like milk and orange juice. However, if you're unable to get enough from diet alone, try taking a daily multivitamin containing 400 IU of vitamin D3 or speak with your doctor about testing your serum level for optimal supplementation needs. Remember, too much vitamin D can be harmful so don't exceed 4000 IU per day without medical supervision. Your body's ability to absorb vitamin D from sunlight decreases as you age, especially during winter months when less sunlight reaches your skin. And remember, not everyone has the same amount of access to natural light throughout the day - for example, someone living in a northern climate might need more sun exposure than someone living near an equator - so make sure you take steps to protect yourself against sunburn and skin cancer! A person would not normally experience these symptoms unless they live in a location where there is minimal sunshine year round. People living north of 35 degrees latitude have less vitamin D production because they are deprived of UVB rays. One way to avoid this problem is by getting moderate amounts of direct sunlight for 10 minutes on hands, face, arms and legs each day. Be sure to use sunscreen with SPF 30 or higher because UVA rays will penetrate clouds and most windows; thus increasing risk for skin cancer. As our nation’s population continues to shift northward, awareness of vitamin D deficiency should become a national priority. Adults over 50 years old, who are at increased risk for both vitamin D deficiency and skin cancer, should talk to their physician about whether regular screening for high-risk skin cancers is appropriate. Most importantly, we should never forget that unprotected sun exposure causes aging of the skin and increases risk for other types of cancer! So enjoy the sun responsibly! With a little planning, you can enjoy the benefits of vitamin D and stay safe from skin cancer. Sunscreen is key to protecting your skin from sun damage, and applying a 15-30 SPF moisturizer before going outside is another way to reduce the risk of damaging your skin. Sunless tanning lotions provide a good option for people who prefer to tan indoors or who do not have adequate outdoor access to sunlight. You should also wear a hat and sunglasses with 100% UV protection to shield your eyes and skin from the sun’s harmful rays. Finally, consider having a pre-tan once or twice a week! By tanning your skin gradually, you can maximize the protective effects of vitamin D and minimize the risk of skin cancer. Tanning beds are often used for this purpose because they emit UVB rays. For added safety, have a partner apply a thin layer of SPF-15 or higher sunscreen to your skin while you are in the tanning bed. Tanning salons can also offer UV services that emit only UVA rays. Whatever your choice, make sure you take precautions to reduce your risk of skin cancer! And to reap the most benefits of vitamin D, get plenty of exercise and limit your intake of sugars and saturated fats. Vitamin D is a fat-soluble vitamin that helps the body absorb calcium, which strengthens bones and prevents bone diseases like osteoporosis. It also protects the skin from sunburn and reduces risk for certain types of cancer, including colon cancer. Recent research suggests that higher intakes of vitamin D are associated with a reduced risk for breast cancer in women. Research also suggests that vitamin D may play a role in treating or preventing multiple sclerosis. It's important to know that not all supplements are created equal: Vitamin D2 isn't as effective as vitamin D3, so make sure you get what you pay for! To achieve the best results, it's best to find a supplement that is formulated with vitamin D3. However, if you choose to go with a vitamin D2 supplement, it's still better than nothing. If you are not satisfied with your levels of vitamin D, your doctor can prescribe a blood test for 25-hydroxyvitamin D. To prevent any side effects or negative reactions from taking supplements, make sure you consult your doctor first! Vitamin D may also interact with medicines such as aspirin and warfarin (Coumadin), so consult your doctor before taking either of these medications. This is why patients are urged to check with their physicians and pharmacist before beginning any new vitamin regimen. Vitamin D is a fat-soluble vitamin that plays an important role in maintaining proper bone health. Deficiency can lead to the development of conditions such as rickets and osteomalacia, which are characterized by weak and brittle bones. Higher intakes of vitamin D have been associated with a reduced risk for breast cancer in women, multiple sclerosis, and colon cancer. In addition to being prescribed as medication, vitamin D is available in many different forms - most notably as a supplement. Vitamin D is a fat-soluble vitamin that is obtained through food, or taken as a supplement. Supplements can be in the form of tablets, capsules, softgels, chewables, liquids or drops. Vitamin D is most commonly taken to boost immune system function and support bone health. This vitamin has also been shown to help with depression and cancer prevention. While there are no official guidelines for how much vitamin D should be consumed daily from foods or from supplementation, there are several groups of people who should take extra precautions when considering their intake of this vitamin.
6 benefits of Vitamin D
1. Vitamin D is essential for strong bones and teeth.
2. It can help boost immunity and fight off infection.
3. It may help improve heart health by reducing inflammation and keeping blood pressure in check.
4. Vitamin D has been linked with a lower risk of some cancers, such as ovarian and colorectal cancer.
5. It may also help ease the symptoms of psoriasis and other inflammatory conditions like Crohn's disease and rheumatoid arthritis.
6. Plus, getting enough vitamin D can improve your mood and energy levels! Sunshine is an important part of our daily lives, says Joan Adams, PhD., chief science officer at National Dairy Council. Vitamin D helps regulate our immune system and strengthen our bones.
We get most of our vitamin D from sunlight exposure or from certain foods that are fortified with it. In the winter months when we're not exposed to much sunlight, Dr. Adams recommends taking a supplement containing at least 400 IU per day to make sure you're getting enough vitamin (2-4 drops).
In addition to its other benefits, studies have shown that taking vitamin D supplements daily can reduce chronic inflammation, she says. This could potentially lessen pain or discomfort associated with many types of autoimmune diseases. One study found that people who were deficient in vitamin D had higher rates of chronic inflammation than those who weren't deficient. Another study showed that people with low levels of vitamin D were more likely to develop Type 2 diabetes, even if they didn't have a family history of the condition. There is no recommended dosage for how much Vitamin D should be taken, but experts suggest doses ranging from 2000 IU/day up to 10,000 IU/day depending on age and severity of deficiency. If you are pregnant or breastfeeding, do not take more than 4000 IU/day without talking to your doctor first. The best way to know what dose will work best for you is through discussion with your doctor. They'll let you know which dose is appropriate based on your needs. For example, if you don't get much sun exposure and have a chronic medical condition, then they might recommend a higher dose than someone who just wants to maintain bone strength while avoiding too much sun exposure. But whatever dose you end up choosing, taking vitamin D supplements regularly should help reduce chronic inflammation in the body, making it easier to manage any uncomfortable symptoms that come along with your condition. And if that wasn't enough reason to start taking them, keep in mind that vitamin D can also boost your mood and give you a little extra energy - something we all need sometimes! So next time you reach for that bottle of pills, ask your doctor about vitamin D. You never know, this sunshine supplement could be the answer to relieving some of your chronic inflammation.
Some health conditions may cause chronic inflammation as well, such as rheumatoid arthritis and inflammatory bowel disease (IBD). Talk to your doctor before starting a new medication or supplement like vitamin D because it can interact with some medications. Also, make sure you're getting enough vitamins A and K as well because these nutrients help balance out vitamin D when ingested together (3). So add adding drops of sunshine to your diet today by going outside every day and getting 20 minutes of sunlight at least twice per week! Your cells will thank you! Vitamin D is necessary for proper cell function, and deficiencies in the vitamin can lead to poor bone health, cardiovascular disease, and chronic inflammation.
According to the Centers for Disease Control and Prevention (CDC), 41% of American adults have insufficient levels of vitamin D in their bodies. This means that many Americans are at a higher risk for developing chronic inflammation that could worsen or cause additional health problems down the line.
It’s difficult to determine how much vitamin D you need since it depends on your age, weight, sex, skin coloration, season of year you live in (summer vs. winter), latitude, and your dietary habits. However, if you have a chronic medical condition or are taking medication that interacts with vitamin D, it's wise to consult with your doctor on the best course of action. This is especially true for women who are pregnant or breastfeeding since taking too much vitamin D can be dangerous for their child.
While there is not a set dose for how much vitamin D one should consume per day, experts agree that between 1000 IU/day and 3000 IU/day is the ideal range. More than this can result in a buildup of calcium in the bloodstream which could lead to calcification of soft tissues (kidneys, brain) and affect your bones as well. To find out what level of vitamin D your body needs, talk to your doctor about scheduling a blood test. If you feel like your symptoms are worsening, try incorporating more foods high in vitamin D into your diet first (like fish), and talk to your doctor about supplements if needed. If you have certain diseases that would react negatively with supplements (like liver disease or IBD), then speak with an expert first.
Many people might think they don't need supplementation but according to the CDC only 14% of people meet the daily requirement for vitamin D through food alone! Eating fortified foods and choosing dairy products like milk or yogurt can help but we still recommend talking to an expert before making any changes. The easiest way to get enough vitamin D is to go outside and get some sun! Even during cloudy days, your body can produce vitamin D from the ultraviolet rays. The ultraviolet rays also trigger neurotransmitters in the brain, which enhances mood and overall happiness. This article may seem daunting, but remember that even small changes made over time go a long way. Add eating healthy, low-fat meals with low-calorie drinks or water; exercise regularly; and take vitamins to see improvements happen even faster. Remember that the benefits of Vitamin D go beyond just reducing chronic inflammation. You'll also benefit from better cognitive function, healthier teeth and gums, increased immunity, and better mental health!
3 foods that are rich in vitamin d
1. Salmon is a fatty fish that's packed with vitamin D. A 3-ounce serving of sockeye salmon contains over 400 IU of vitamin D, making it one of the best sources of this nutrient. What's more, salmon is also a good source of omega-3 fatty acids, which are known for their anti-inflammatory effects.
2. Egg yolks are another excellent source of vitamin D. One large egg yolk contains approximately 40 IU of vitamin D. Eggs are also a good source of protein and other nutrients like choline and selenium.
3. Mushrooms are a type of fungi that can synthesize their own vitamin D when exposed to ultraviolet (UV) light. One cup of sliced mushrooms contains about 400 IU of vitamin D. So if you're looking for an easy way to up your intake of vitamin D, adding mushrooms to your next stir fry or sandwich is a simple solution. Mushrooms aren't the only edible fungus rich in vitamin D; portobello mushrooms and shiitake have around 200 IU per half cup.
Beyond food, there are plenty of ways to boost your levels of this important nutrient. If you don't get enough sun exposure on a regular basis, consider taking supplements or eating fortified foods.
In addition to getting enough vitamin D from food, make sure to get plenty of exercise so you can boost muscle strength and tone while reducing inflammation throughout your body. Physical activity increases blood flow and promotes joint mobility, which is crucial for keeping your body running smoothly. If you're not active now, but want to start exercising, consult your doctor first. There are a variety of workouts designed specifically for people with inflammatory conditions who need a lower intensity workout program than they might otherwise be used to following.
Many people associate exercise with an increase in inflammation rather than reduction, but any kind of physical activity will improve blood flow to muscles by supplying them with more oxygenated blood—not just intense workouts. Low-intensity workouts are particularly beneficial because they won't cause post-exercise soreness or fatigue as easily as high-intensity workouts do. The pain associated with overexertion may even exacerbate symptoms of an inflammatory condition like arthritis. For example, a person suffering from rheumatoid arthritis may experience increased pain after high-impact workouts due to the added strain on joints and connective tissues. Instead, choose low-impact exercises like walking, cycling, swimming, or even gardening - anything that feels comfortable for you!
You should always talk to your doctor before starting any new exercise routine. And even though I'm giving some general guidelines here based on my experience as someone living with an inflammatory condition myself, what works for me may not work for everyone else. With these tips in mind though I hope it becomes easier to make time in your busy schedule for something we all know is very important: staying fit! You can also incorporate exercise into your daily routine in small, manageable doses. Stretching is a great way to keep your body limber and decrease chronic inflammation, since tight muscles can contribute to the inflammatory response. It's a good idea to stretch before and after an exercise session too. This can reduce the chance of injury and help you recover faster afterwards. Yoga is also a fantastic option for people with inflammatory conditions that are seeking relief from pain or stress. Yoga improves flexibility, reduces stress hormones, reduces blood pressure, and even boosts mood! It's important to remember that many of the risks that come with an inflammatory condition are a result of a sedentary lifestyle. Doing any exercise is better than none, but you may find yourself needing to take it slow at first and gradually build up to more rigorous workouts. This is especially true for people with inflammatory conditions like arthritis, where they may find themselves dealing with both inflammation and pain.
If you're concerned about how your diet affects your condition, consulting a registered dietician can help. They can create meal plans tailored to your needs and sensitivities that take inflammation into account, or refer you to resources that provide healthy recipes for people with inflammatory conditions. If you are vegetarian or vegan, they can help you find alternate sources of protein that are suitable for your condition.
One last thing to mention is the importance of sleep in managing an inflammatory condition. Sleeping helps our bodies release growth hormone, a natural painkiller and anti-inflammatory agent. Sleep deprivation can actually have the opposite effect on your body, causing your immune system to release more pro-inflammatory cytokines, which can lead to higher inflammation levels. Lack of sleep also leads to higher cortisol levels and lowered dopamine production, resulting in less serotonin (the happy chemical!) being produced. This lack of restful sleep could ultimately trigger or worsen depression, anxiety disorders, diabetes and obesity! Be sure to sleep for 7-8 hours a night, or the amount of sleep your body requires. Avoid caffeine, alcohol, and sugary drinks in the evening to help with this. Exercise is a powerful tool in reducing inflammation; when used wisely and in moderation, it can help you live healthier and happier! Now that you've read my thoughts on the subject, I'd love to hear yours. What are your favorite ways to reduce inflammation? Comment below and share your story! Let's get the conversation going! In the comments section, please tell us your favorite strategies for living a healthier and happier life with an inflammatory condition. Do you enjoy yoga or weightlifting? Do you go on long walks every day or use a stationary bike in your home to stay active? Whatever it is, let us know! We want to hear from you. In the comments section, please tell us your favorite strategies for living a healthier and happier life with an inflammatory condition. Do you enjoy yoga or weightlifting? Do you go on long walks every day or use a stationary bike in your home to stay active? Whatever it is, let us know! We want to hear from you.
So, it's been a few months since I was diagnosed with rheumatoid arthritis and now that I know a little bit more about my condition, I thought it would be helpful to share some of the things that have helped me manage my condition. Like most people with inflammatory conditions, food has a major impact on my inflammation level. Knowing that gluten aggravates inflammation and triggers pain in people with autoimmune conditions like mine, I avoided it for months before reintroducing it into my diet. It turns out that gluten didn't affect me negatively at all and I felt much better without the added wheat in my diet! Cutting out processed sugar also had a big impact on decreasing my inflammation levels. Sugar causes chronic inflammation because our bodies don't break it down as quickly as other foods so it stays in the bloodstream longer, feeding the inflammation cycle. After cutting out processed sugars and switching to low glycemic index foods, I noticed a significant decrease in pain levels. Another thing that has really helped with my RA is making time for self-care each day! Even if it's just 10 minutes here or there, small moments of relaxation make such a huge difference in my quality of life. A couple times per week I schedule 30 minutes of deep breathing through guided meditation on my phone (usually via Headspace). It might sound crazy but these short meditations completely changed my entire outlook on life! I always feel calmer and more optimistic after the meditation is over. I also make it a point to take care of myself outside of my meditation sessions by getting a good night's sleep, drinking lots of water, and practicing self-compassion. My favorite way to practice self-compassion is through writing in my journal or singing along to music. The act of pouring out your feelings can be therapeutic!
Benefits of vitamin d if you have asthma, eczema, psoriasis, or cancer
Vitamin D is a nutrient that helps the body absorb calcium and phosphorus, two minerals essential for strong bones and teeth. But vitamin D does much more than that. This sunshine supplement may also help reduce chronic inflammation, a condition associated with a variety of diseases, including asthma, eczema, psoriasis, and cancer. A study in Australia found that people who took supplemental vitamin D had lower levels of C-reactive protein (CRP), an inflammatory marker in the blood linked to various health problems. In fact, higher doses of vitamin D supplementation were correlated with even lower CRP levels. Another study from Spain found that patients given 2,000 IU per day of supplemental vitamin D for six months saw reductions in CRP compared to those taking a placebo. So if you have any of these conditions or are at risk for them due to your ethnicity or other factors, talk to your doctor about whether or not you should consider taking this sunshine supplement as well! A few things to keep in mind:
1) Remember that because vitamin D is fat soluble, it can be toxic if taken at too high a dose. Always consult your physician before starting any new supplements.
2) If you're experiencing pain or unexplained muscle weakness, ask your doctor about testing for low levels of vitamin D; it could be indicative of something serious like multiple sclerosis or liver disease
3) Look for foods fortified with vitamin d such as dairy products, cereal grains, orange juice, breads, and others. 4) It's also possible to get adequate amounts of vitamin D through regular exposure to sunlight, which increases the production of vitamin D by our skin cells. 5) The National Institutes of Health recommends adults get 600 IUs (international units) daily, which is much less than many supplements provide. 6) In addition, remember that there are many other reasons why you might want to take a multivitamin - so if you need one for other reasons then it doesn't necessarily mean you need one for just the benefits discussed here.
7) There may be additional benefits in specific populations who have limited sun exposure or consume mostly Western diets. Still, we don't yet know exactly how helpful vitamin D can be for chronic inflammatory conditions like these – research in these areas continues! So more studies are needed before we can make any conclusive recommendations. 8) And note that while these conditions tend to flare up during cold winter months when people spend more time indoors, your risk isn’t from low levels of sunshine but rather from low levels of vitamin D as noted above; supplemental use may not help if your problem stems from lack of sun exposure! 9) If you have asthma, talk to your doctor about whether or not supplemental vitamin D could help you! 10) However, if you're looking for a general vitamin D supplement to help improve your overall health, talk to your doctor about the appropriate dosage for you. 11) Don't forget that these are all nonprescription treatments and supplements, so always consult your physician before beginning any treatment regimen. 12) Ask him or her what dosage is right for you and if it's safe to combine vitamin D with other medications you may be taking. 13) And of course, never stop taking prescribed medication without first consulting your physician! 14) Many people who have asthma and other chronic inflammatory conditions also have other medical issues, and it's important to take these into account. 15) For example, if you have low thyroid function, taking supplemental vitamin D may lead to worsening symptoms. 16) Furthermore, some people may need to avoid supplemental vitamin D as they are taking certain medications or as they are otherwise sensitive to vitamin D or its effects. 17) Talk with your doctor about your specific needs before beginning any treatment program! 18) These precautions can help ensure that the increased amount of vitamin D in your diet is doing more good than harm. 19) If you still think that you need a vitamin D supplement, be sure to discuss it with your physician. 20) He or she will be able to advise you on the best way to incorporate vitamin D into your diet. 21) Meanwhile, look for information on how this crucial nutrient impacts your health and consider getting extra vitamin D through healthy food sources or by exposing yourself to sunlight. 22) Hopefully soon, we'll be able to say definitively that getting enough vitamin D can significantly reduce inflammation in chronic inflammatory conditions. 23) Until then, though, don't rely solely on supplements for your vitamin D intake! 24) Remember that vitamin D deficiency can contribute to chronic inflammatory conditions and that's the root of the issue, not a result of them. 25) You may find that adding more vitamin D-rich foods or increasing your exposure to sunlight is sufficient. 26) But, as with any other supplements you decide to take, be sure to talk with your doctor before you start! 27) If you have any doubts about your safety or need help making a decision about vitamin D supplementation, be sure to contact him or her! 28) One of the most important things doctors can do for their patients is listen and answer questions. 29) What questions do you have about vitamin D? 30) Share them in the comments below and we'll try to find answers for you! 31) Here are just a few of our thoughts and questions, and responses to your inquiries! 32) Why do I feel worse after taking vitamin D? 33) It's possible that you're experiencing an allergic reaction or hypersensitivity to vitamin D. 34) It's rare, but it does happen. 35) In cases where there is no allergy, you might be suffering from one of many potential side effects of vitamin D. 36) Make sure you consult your doctor for guidance on which type of supplement might be best for you! 37) Is there anything I should eat or drink alongside my vitamin D supplements? 38) Just keep in mind that calcium and phosphorus (both found in dairy products and dark leafy greens), can interact with oral vitamin D supplements and potentially interfere with absorption.
Symptoms of deficiency
When your body doesn't get enough vitamin D, it can lead to a host of problems. You may feel tired all the time, have weak bones, and be more susceptible to infections. You may also have trouble focusing and may feel depressed. Chronic inflammation has been linked to all of these symptoms, so it's no surprise that increasing your vitamin D intake may help reduce inflammation and improve your overall health. There are several ways you can increase your vitamin D levels, including sunlight exposure, supplements, and fatty fish like salmon. If you're looking for a supplement, check with your doctor before starting one because they can interfere with other medications. But if you do take them, make sure to take them on an empty stomach and only after speaking with your physician. Be sure not to exceed the recommended dosage (400 IU per day) or else this will lead to toxic side effects. If you do decide on taking a supplement, try getting it from food first! Fatty fish like salmon is an excellent source of vitamin D as well as dairy products. And finally, if sun exposure is an option for you, then go ahead and enjoy! Just make sure not to forget sunscreen so that any skin damage is minimalized. One last thing - don't forget to keep track of how much you consume. It can be easy to think I'm in the sun, I'll just drink milk but milk isn't going to give you as much vitamin D as spending time in the sun would. Don't over-do it when consuming anything related to vitamin D and make sure to talk with your doctor about any potential interactions between meds and supplements. After reading this blog post, you should now know why vitamin D supplements may help reduce chronic inflammation. If you suspect that you might need a supplement, consult with your doctor first. Make sure not to exceed the recommended dosage (400 IU per day) or else this will lead to toxic side effects. Finally, make sure you pay attention to how much vitamin D you are consuming and speak with your doctor about possible interactions between medication and supplements. Now that you've read this blog post, you should know what the importance of vitamin D supplementation is and how it helps reduce chronic inflammation. Supplements can interact with certain medications so always consult with your doctor before taking them. The recommended dose is 400 IU/day and never exceeding this limit. Remember to always stay out of the sun unprotected, wear sunscreen, and eat foods rich in vitamin D like eggs, salmon, and dairy products. In order to know whether or not you need a supplement, speak with your doctor about which medications could conflict with its use. However, even if you do not require a supplement, making sure to eat foods high in vitamin D is important. A healthy diet should include protein sources such as eggs and fatty fish like salmon, as well as dairy products such as cheese and yogurt. Always remember to wear sunscreen whenever outside to avoid skin damage while absorbing some UV rays.