The importance of vitamin D
SHREVEPORT, La - Fall is in full swing, which means cooler temps, warm foods, pumpkins, sweaters, and the dreaded seasonal affective disorder (SAD).
SAD is a seasonal depression typically happening in the fall and winter months and goes away in the spring and summer months. This is mostly due to less time spent in the sun from the inevitable shorter days and some research suggests from chemical changes in the brain.
The common symptoms of SAD include:
- increased sleep or excess tiredness due to increased production of melatonin (sleep hormone) from shorter days;
- loss of interest in activities formerly enjoyed;
- anxiety;
- feelings of hopelessness;
- decreased sex drive;
- difficulty focusing;
- physical inactivity.
Recognizing these signs early is essential for seeking help and implementing coping strategies.
TREATMENT OPTIONS
Exposure to sunlight, light therapy, cognitive-behavioral therapy, and antidepressants are common treatment options recommended for SAD. If increasing exposure to sunlight is not possible, light therapy, which involves sitting next to a special light source for about 30 minutes each morning. Cognitive-behavioral therapy with a licensed therapist can help change distorted views of yourself and the world around you, and it can help you implement effective coping mechanisms. Antidepressants can help with any chemical imbalances in the brain. These would be recommended by your licensed therapist, psychiatrist, or medical doctor.
VITAMIN D
Vitamin D is one of the body's fat soluble vitamins: A, D, E, and K. Fat-soluble vitamins are a group of vitamins that dissolve in fats and oils. This means they are stored in the body's fatty tissues and liver instead of being flushed out quickly like water-soluble vitamins.
Vitamin D acts in the body more like a hormone, and it's often referred to as the "sunshine vitamin/" the body absorbs vitamin D from the sun and converts it into the active form (cholecalciferol or D3) in the liver. Without adequate amounts of Vitamin D levels, our bone, muscle, nerve, brain, and immune function would suffer.
The nutrition facts label was updated within the last couple of years to now include vitamin D, since more than a third of Americans are deficient.
VITAMIN D RICH FOODS
To counteract the effects of reduced sunlight, it may be beneficial to incorporate vitamin D-rich foods or foods that have been fortified (meaning the vitamin has been added to the food when it's not naturally there) with vitamin D into your diet.
Examples include:
- fatty fish (salmon, tuna, sardines)
- egg yolks
- fortified dairy products (milk, cheese, yogurt)
- fortified dairy alternative products for those who are lactose intolerant (almond milk, cashew milk, soy milk)
- fortified orange juice
SUPPLEMENTS