It is a well-known fact that humans can synthesize an essential micronutrient when exposed to sunlight. Obtaining calciferol is an effortless task in summer. Have you ever wondered how to get vitamin D in winter from sun when the duration of days is getting shorter with a noticeable decrease in sunlight?
When the sun seems to hide behind the thick blanket of clouds, the chances of soaking yourself in the sun for ample amounts of vitamin D are reduced to a great extent, which emphasizes the need to explore strategies that you can use to harness the power of sunlight for this fat-soluble vitamin even when the winter is in full swing.
Recognize the Significance of Sunshine Vitamin
The best way to get maximum vitamin D is the sun – the most significant source of warmth and illumination to the universe. Suppose such an incredible and massive source of calciferol is sufficient for all of us. Why is a considerable percentage of the population still deficient in vitamin D?
Here are some reasons to recognize the importance of vitamin D. Ranging from maintaining your bones' health to strengthening your immunity to fight against illnesses and diseases and regulating your mood swings, many metabolic functions depend on calciferol.
Decreased Calciferol Levels in Winters
The peak times of sunlight contain the maximum amount of ultraviolet B (UVB) rays that trigger the synthesis of vitamin D. The primary solution to 'How to get vitamin D in winter from sun?' starts when your skin is exposed to the warmth of golden rays and gives rise to a precursor of vitamin D which is traveled to the liver and kidneys to produce vitamin D or calciferol. However, the intensity of this process is significantly reduced in winter due to the following reasons:
1. Shorter Days
Days are shorter in winter. Therefore, the time slot to bask in the sun is automatically shortened to a great extent.
2. Sun's Angle
The sun's angle is lowered in the sky due to the frigid atmosphere, leading to decreased intensity of UVB radiation from the sun.
3. Inclement Weather
You must have commonly observed overcast and cloudy skies in winter, which further reduces ultraviolet B rays, which makes it almost impossible for you to gain sunshine vitamin energy.
How to Get Vitamin D in Winter from Sun?
If you're also deficient in vitamin D and thinking about how to get vitamin D in winter from Sun, the first rule of thumb is to make the most from sunny days as much as possible. Consider sunny days as a golden opportunity to allow your body to generate and store the maximum amount of calciferol in the body's reservoirs.
A minimum of quarter to half an hour in sunlight is sufficient to kickstart calciferol synthesis, particularly during midday when the sun is at its zenith.
1. Time Duration
Regardless of the diminished intensity of the sun during winter, UVB rays are still present. It is recommended to bask in the sun during the peak middays. The amount of calciferol is the highest in this duration.
2. Smart Dress
It is an intelligent choice to reveal your face, arms, and legs in the golden sun rays to gain maximum UVB. For this purpose, you can set your schedule for a walk in the afternoon in frigid weather and prefer to wear a short-sleeved shirt and pants if the winds allow. Remember that greater skin exposure increases the synthesis of calciferol and vice versa.
3. Face the Sun
Sit or stroll in a position where the sun can directly touch your face because the likelihood of your face being exposed and making calciferol is the highest.
4. Reflecting Surface
It is wise to gain maximum from natural reflecting services, such as snow – a natural sunlight reflector. Suppose you're an inhabitant of a snowy region. In that case, spending time outside on sunny days is highly effective in enhancing vitamin D levels in the blood.
5. Vitamin D-Rich Foods
Despite the sun being the richest source of vitamin D, you can also obtain it from dietary sources. Foods like fatty fish, egg yolks, and fortified food products such as cow milk, soy milk, cereals, and oatmeal can significantly compensate for your recommended dietary allowance (RDA) to a great extent.
6. Calciferol Supplementation
If you're finding it challenging to obtain maximum vitamin D, consider taking a vitamin D supplement, coupled with muscle health capsules, by consulting a healthcare professional to get the required dosage concerning your age, gender, and overall health status.
Final Wrap Up
Summing up the solutions to how to get vitamin D in winter from sun, it is evidenced that by making the most of sunny days via exposing yourself to the sun, enjoying balanced meals along with calciferol supplementation, you can easily make up for sunrise or sunset vitamin reservoirs in your body, without worrying about the ongoing season and its unpredicted oscillations.