Medical - Explore Big Sky

health & Wellness
Vitamin d
by rachel roth
As we sunned ourselves on a lift ride
up Lone Peak, I covered my nose in
sunscreen and offered it to my friend.
“No thanks,” he declined. “I’m getting
my vitamin D.”
It’s commonly known that we get
vitamin D from the sun. But what do
we need it for, how much do we need,
and how do we ensure we’re getting
enough?
Why do I need Vitamin d?
The short answer is for your bones.
Vitamin D is vital in helping the
body absorb calcium, thereby allowing
bone growth, maintaining bone
density and preventing osteoporosis.
In addition, it has been found to
reduce fatigue and muscle weakness
and help protect against cancer, cardiovascular
disease, and autoimmune
diseases such as rheumatoid arthritis
and multiple sclerosis.
how does it work?
Vitamin D is formed in the skin
when ultraviolet light (UVB type),
strikes bare skin. Enormous quantities
are rapidly made in the skin if the
sun is high in the sky and your skin is
not covered by clothes, sun block, or
behind a window. If you let your skin
see enough sun that it begins to turn
pink, you can make between 10,000
- 50,000 units (more than 100x the
amount given by physicians). It is
then transported to the liver where
it can be stored for later or sent to the
kidney, where it is turned on and sent
throughout the body to balance the
amount of calcium in the bones with
the calcium in the blood.
Widespread deficiency
According to several studies, 40-100
percent of U.S. and European elderly
men and women are deficient, and
over 50 percent of postmenopausal
women taking medication for osteoporosis
did not have enough vitamin
D for their treatment to be effective.
Your vitamin D should be above 20
ng/ml, and ideally above 50. Many
people are not in the sun regularly,
and vitamin D is not abundant in our
usual food choices.
Where can I get Vitamin d?
diet: It is hard to get enough vitamin
D from your diet. Fortified foods such
as milk, yogurt, some orange juices
and cereals contain it, as do fatty fish
such as sardines, salmon, tuna and
mackerel, and egg yolks and shitake
mushrooms.
supplements: Many doctors prescribe
vitamin D2 (ergocalciferol).
Over the counter cod liver oil or
vitamin D3 works, as well. It’s possible
to take too much vitamin D, so
consult with your doctor regarding
the recommended amount.
sunshine: Sunlight interacts with
our skin to make our bodies synthesize
vitamin D. This is a natural way
to obtain vitamin D, and it’s impossible
to overdose, regardless of how
much sun you get, due to various
protective mechanisms the skin
employs. However, due to the risks
of melanoma and other skin cancers
which sunlight can pose, you have to
weigh the risks and not get too much
sun exposure.
There are many different ways to get
vitamin D. A balanced diet including
fish, eggs and milk products, 15 minutes
of sunshine daily, and a vitamin
D supplement, if recommended by
your doctor, should insure you get
enough. Use sunscreen, but get outside
and enjoy – it’s good for you.
Rachel Roth spent the month of March
doing a elective at the Medical Clinic
of Big Sky. Rachel attends medical
school at the Cleveland Clinic Lerner
College of Medicine, and will be pursuing
a career in Family Practice when
she graduates this spring.
FOR SOME, WE’RE THE MOST POPULAR
APRÉS SKI PLACE IN TOWN.
A day on the slopes can cause aches and
pains. Fear not. We’re here with a full line
of pain relievers, ointments, wraps, and ice
packs so you’ll be ready to go again come
morning. You’ll also find relief for coughs,
colds, and sore throats to make your days
and nights more enjoyable. Find us across
from the Big Sky Chapel.
Hours: Monday-Friday, 10:00 am-6:00 pm;
Closed 2:00-2:30 pm for lunch
Meadow Village Center | 36 Center Ln, Suite 2
406-993-9390 | www.bozemandeaconess.org/pharmacy
explorebigsky.com
big sky Weekly
march 18, 2011 41