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How to fill the lack of sun in winter

According to experts, in the cold season the Muscovites are sorely lacking in the sun, and hence vitamin D. find out how to fix this situation

Vitamin D develops and strengthens the human immune system, helps fight inflammation, improves brain function, good effect on the nervous system. Only in the presence of this vitamin in our body absorb calcium. Due to the lack of vitamin D people feel chronic fatigue, apathy, drowsiness, often catch cold and suffer from exacerbations of chronic diseases.

To vitamin D synthesized in the body, you should eat foods that contain so-called "good" cholesterol (found in fish, lard, butter), and keep out of the sun. But if cholesterol is not enough, then vitamin D will not be produced. This vitamin is quite difficult to get from food in full. Even on the sunniest continents such as Africa, millions of people suffer from its deficiency.

You must include in your diet cod liver oil, fatty fish and eggs. Also need eggs, natural and untrimmed dairy products, beef liver, yeast, algae and mushrooms chanterelles. I should add that the meat of salmonids, algae and yeast contain astaxanthin, through which you can stay in the sun twice as long than usual, and it does not scorch. Experts argue that person needs to be under the UV rays for 5-10 minutes to get the required dose of the "sunshine vitamin".

Как восполнить недостаток солнца зимой

Galina Palawatta: materials of press-services

Galina Palkova, endocrinologist, beautician:

— Vitamin D is not just a vitamin, it acts as a hormone, regulating many processes. Soreness, susceptibility to bronchitis and other respiratory diseases, rickets talking about the lack of this vitamin in children. Dry skin, hair loss, prolonged healing wounds, insomnia, depression, bone pain, back and spine — it is also the symptoms of lack of vitamin D. that's because in the winter we work harder, we get tired quicker and become irritated on trifles. Seasonal depression can retreat if one to two times a week for 3-5 minutes to enjoy the Solarium and at the same time to enrich the diet of cod, mackerel, herring, flounder, halibut, egg yolks, parsley. But even so to get enough vitamin D is difficult. So we are commonly prescribed drugs containing this substance. A very important point: to appoint intake of vitamin D can only be a doctor for the blood test results. Self-medication is dangerous and can lead to hypervitaminosis.

If you feel the symptoms listed above, it is recommended to check vitamin D levels in the blood. After 40 years, it must be done at least once a year. A chronic shortage leads to the development of cardiovascular diseases, osteoporosis, diabetes and premature aging. The need for vitamin D increases in pregnant women, adolescents, and elderly and sick people, fractures.


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