Yet Another Reason to Go Outside

Rickets is making a comeback. Rates of the disorder, a vitamin D deficiency that causes weak bones and bone deformities and is among the most frequent childhood diseases in developing countries, are rising in the United States. At least 70 percent of American children are "alarmingly" low in vitamin D, researchers at Albert Einstein College of Medicine of Yeshiva University in New York City told the Washington Post.*

The alarming statistics extend to adults, as well. Fifty to 75 percent of all Americans have vitamin D levels below normal, thanks to sedentary, indoor jobs, increased commuting distances that require us to use cars and trains rather than walking or biking to work, and an overall increase in outdoor activities. Not only does this put us all at a greater risk for developing bone diseases like rickets and osteoporosis, since vitamin D is essential to calcium absorption, but low levels of the nutrient are linked to several cancers, heart disease, diabetes, infertility, memory problems and obesity (a growing body of research has shown the relationship between adequate vitamin D and release of the hormone leptin, which controls appetite).

Vitamin D, which is fat-soluble, comes from a variety of sources, including fatty fish, liver, dairy and egg yolks. Rickets was last a problem during and after the Industrial Revolution, as children began working in factories rather than playing outside. Since the discovery of vitamin D in the 1930s, however, the government requires producers to fortify most of the foods we eat -- milk, orange juice, and cereals, to name a few -- with this key nutrient in bone formation, neuromuscular and immune function, and inflammation reduction.

But the greatest source of vitamin D is sunlight. For example, one egg yolk provides 20 international units (ius), or five percent of the recommended daily allowance (RDA), whereas only 10 minutes of direct sunlight provides you with 1,000 ius. Because very few of us are getting this amount, many experts recommend supplementation of 400 ius in the summer and 2,000 ius in the winter to meet our needs.

But pills are never as well absorbed by the body as the real deal, so go outside for at least 15 minutes per day. In addition to protecting your bones and preventing disease, you'll also considerably reduce your stress levels and build a greater appreciation of the world around us. Keep in mind that sunblock will also prevent vitamin D production (it comes from UV rays), so apply sunscreen after 20 minutes of exposure to get your vitamins while still reducing your skin cancer risk.

Source.:
"Millions of Children in the U.S. Found to Be Lacking Vitamin D" by Rob Stein, Washington Post