2024-04-23 23:01:06
Warmer weather is a great time to start increasing your outdoor activities. In addition to exercising and benefiting the body and mind, outdoor activities also provide benefits to the body and mind. When skin is exposed to sunlight, ultraviolet UVB converts 7-dehydrocholesterol (7-DHC) into the precursor of vitamin D3, which is then used. converted to vitamin D3 by body temperature. Vitamin D keeps bones healthy, fights inflammation and regulates the immune system. It regulates the activity of immune cells and helps strengthen the barrier system once morest foreign pathogens. A Polish study found that following taking vitamin D supplements for six months, subjects’ inflammatory index: C-reactive protein (CRP) levels decreased significantly.
How much sun exposure is needed to replenish enough vitamin D? Australian research has shown that in addition to the intensity of the sun affecting the time needed to bask in the sun, other factors also need to be considered. There is less clothing in spring and summer, and regarding 20-35% of the skin is exposed to the sun, while in fall and winter, only regarding 8-10% of the skin is exposed to the sun. Additionally, darker skin tones make it harder for ultraviolet rays to penetrate, so you need to stay in the sun longer. In summary, adults with average skin color only need to bask in the sun for 5 to 10 minutes in spring and summer in Australia, and more than 45 minutes in autumn and winter. The research team also pointed out that there isn’t much difference between the time it takes to replenish enough vitamin D through sun exposure and when sunburn begins. It is therefore necessary to use the “several times in a short time” method. reduce damage caused by sun exposure to the skin.
Even though Hong Kong enjoys abundant sunshine, many people still suffer from vitamin D deficiency. This may be because Hong Kong people are busy with their studies and work and do not have much time to go out for expose themselves to sunlight and replenish vitamin D. In addition, they do not pay attention to vitamin D supplementation in their meals. their meals. Everyone should expose themselves to the sun in moderation and consume foods rich in vitamin D, such as salmon, egg yolks, mushrooms, etc. If necessary, you can take vitamin D supplements. A study in the United States urged patients who were taking vitamin D supplements to take them on an empty stomach/with a snack rather than with a meal, and found that their blood levels of vitamin D increased by regarding 50%. Eating it with fatty foods during meals can also help absorb fat-soluble vitamin D.
(This column is published every Wednesday)
Written by: The scientific research team of Guan Haishan, Distinguished Professor of Life Sciences at the Chinese University of Hong Kong, Director of the Food Research Center and Founder of Haishan Gene and Lifestyle Co., Ltd.
Column name: The first level of probiotics
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