Vitamin D aids in the treatment of osteoporosis in numerous ways. One of the most important strategies is to increase calcium absorption in the body, which is essential for creating and maintaining healthy bones. Vitamin D also aids in regulating calcium levels in the blood, which is vital in preventing bone loss. Moreover, vitamin D stimulates the activity of bone-building cells known as osteoblasts while suppressing the activity of bone-breaking cells known as osteoclasts.
Vitamin D can assist in preventing the occurrence and progression of osteoporosis by boosting bone growth and decreasing bone breakdown. Lastly, vitamin D promotes muscular strength and balance, which can help lower the incidence of falls and fractures in osteoporosis patients.
There is no scientific proof suggesting that overexposure to sunlight causes osteoporosis. Getting enough vitamin D, which the body produces when exposed to sunlight, is vital to bone wellness and may help prevent osteoporosis.
However, it is critical to balance protecting your skin from sun damage and getting enough sun exposure to produce adequate vitamin D levels. If you are curious about your vitamin D level in your body, talk to your doctor.
Sun Protection Helps With Vitamin D
The primary defence against ultraviolet rays is sun protection. Excessive UV radiation can cause skin damage, accelerate ageing, melanin precipitation, and even skin cancer.
However, the sun’s ultraviolet rays are not only harmful; they are also the body’s primary channel for vitamin D synthesis. Proper sun exposure provides our bodies with approximately 90% of the required vitamin D.
Vitamin D deficiency
Vitamin D is a fat-soluble vitamin. It not only has the function of maintaining bone health, but it also helps us regulate the activation of immune cells and promotes insulin secretion.
Therefore, when our body lacks vitamin D, it can cause several problems. Most people know that proper calcium supplementation is key to preventing osteoporosis, but many ignore vitamin D’s importance.
Although calcium is the main component of bones, the calcium we usually take can only be better absorbed by the body through vitamin D.
When ultraviolet rays from sunlight act on the skin, it converts 7-dehydrocholesterol to vitamin D3, which is then metabolised by the liver and kidneys and finally becomes active vitamin D.
If a child has vitamin D deficiency, developmental delays and rickets may occur. If adults have it, it can lead to an increased risk of osteoporosis. You are strongly advised to get osteoporosis treatment from your doctor.
In addition, many studies also show that long-term vitamin D deficiency is also related to various diseases, such as some types of cancer, autoimmune diseases, Alzheimer’s disease, and others.
The importance of proper sun exposure
The main source for vitamin D in the body is food and its synthesis through sun exposure, of which an essential part is sunlight exposure. Therefore, it is still vital to ensure that we get sunlight properly.
5 Reasons for Proper Sun Exposure
a) Vitamin D synthesis
Sunlight is required for vitamin D production, which is needed for strong bones, a healthy immune system, and various other bodily functions.
b) Mental health and mood
Sunlight has been shown to improve mood and alleviate depression and anxiety symptoms.
c) Circadian rhythm control
Sunlight exposure aids in regulating the body’s internal clock, improving sleep quality and energy levels.
d) Skincare
While excessive sun exposure can harm the skin, moderate exposure can help improve skin health by promoting melanin and vitamin D production.
e) Cancer prevention
Sun exposure has been linked to a lower risk of developing certain cancers, such as breast, colon, and prostate. Sunlight stimulates the creation of vitamin D, which has been linked to a lower chance of dying from breast, colon, prostate, and lung cancers.
To prevent skin damage and other health risks associated with overexposure, it is crucial to practise safe sun exposure, such as wearing protective clothing, using sunscreen, and avoiding prolonged exposure during peak hours of the day.
To enjoy the sun healthily and safely, you can pay attention to the following:
- Avoid big sun, choose 9 ~ 10 am, or 4 ~ 5 pm;
- Ensure adequate skin exposure to sunlight to expose the face and hands;
- Keep in the sun for 10 ~ 30 minutes three times a week.
Other Ways to Increase Vitamin D
As previously stated, one of the best and most effective ways to take vitamins is through food.
You can get enough vitamin D by eating more of these foods.
- Fatty fish such as salmon, cod, salmon, saury
- Milk, eggs
- Animal liver
- Mushrooms, beans
- Grains, wheat
If you don’t get enough vitamin D from your diet and sun exposure, such as when the days are shorter, you spend more time indoors in the winter.
Vitamin D supplements can be taken in moderation. Excessive vitamin D supplementation can harm the human body, causing nausea and vomiting, loss of appetite, constipation, weakness, kidney damage, and other issues.
What Can Cause Osteoporosis?
Osteoporosis is when the bones weaken and brittle, making them more prone to fractures. Several factors can contribute to the development of osteoporosis, including:
a) Age
Our bones lose density and strength as we age, making them more prone to fractures.
b) Gender
Women are more prone than males to acquire osteoporosis. especially after menopause.
c) Genetic Factor
A family history of osteoporosis increases the likelihood of developing the condition.
d) Lifestyle
A sedentary lifestyle, smoking, excessive alcohol intake, and a diet poor in calcium and vitamin D can all lead to the progression of osteoporosis.
e) Medical conditions
Medical issues such as rheumatoid arthritis, hyperthyroidism, and gastrointestinal disorders, can all increase the risks and cause osteoporosis.
Vitamin D is Essential for Bone Health.
Vitamin D aids in the absorption and use of calcium, which provides your bones their strength and hardness.
There are three ways to obtain vitamin D:
- From the sun
- Starting with food
- derived from supplements
Inadequate vitamin D levels may raise your chances of developing osteoporosis and breaking a bone. A severe vitamin D deficiency produces rickets and osteomalacia, or soft, weak bones.
Risk of Over Sun Exposure
Overexposure to the sun can raise the risk of various health concerns, including skin damage, premature ageing, and skin cancer. Extended sun exposure can harm the DNA in skin cells, resulting in mutations that can lead to skin cancer. Moreover, extreme sun exposure can also produce sunburn, which can be uncomfortable and raise the chance of skin cancer.
Sunscreen, protective gear, and avoiding extended exposure during peak hours of the day are all critical ways to protect your skin from the sun. talk to your doctor about ways you can receive the required amount without risking overexposure to sunlight.
Final Thoughts
While sun protection is essential, using it scientifically and appropriately is vital. Vitamin D supplements are also the same: just enough to get through the day, no deficiency, and no need to overdo it.
Excessive sun protection, such as avoiding sun exposure or always using sunscreen, may increase the risk of vitamin D deficiency, leading to osteoporosis. This is because vitamin D is required for calcium absorption and utilisation, which is necessary for strong bones.
However, it is essential to note that sun protection is only one of many factors contributing to osteoporosis development. Age, genetics, hormone levels, diet, and lifestyle factors such as smoking and alcohol consumption are also factors.
