Alright!! Here we are in the home stretch of Winter, if you live in a Northern Latitude. I'm not sure how most of you are feeling but I'm itching for some sunshine and so is my skin. The struggle is real guys! Now we can all wait it out and power through these last few months or we can take control of the situation. Some of you might be asking what's the big deal? This is how it is, or yes! What can I do?
Firstly it's a pretty big deal. Spending a little time in the sun weekly is beneficial. Our skin produces Vitamin D only by getting sun exposure on our arms and legs a few times a week for about 10-15 minutes. This will usually produce all the Vitamin D we need. Unfortunately if you don't live in a climate where you can get a little sunshine on those arms and legs of yours, it can effect your mood and your skin. Vitamin D has amazing benefits mostly known for protecting your bones. However Vitamin D has great benefits for your skin as well.
Proper Vitamin D levels can:
- repair skin damage
- minimizes stretch marks
- is anti-inflammatory
- rejuvenates skin
- minimize fine lines and wrinkles
We definitely don't want to live without benefiting these things 4-5 months out of the year. So what's the plan? How can we combate this year after year? The easiest answer: Supplements, but more on that in a bit.
I'm a big fan of getting the nutrients we need directly from food or nature but sometimes that's not as easy to come by, case in point Winter. We can't go outside for it which is the best way to get your Vitamin D so here's a little information I found out about our food options.
The daily amount required is 800iu-1000iu per day. Additionally Vitamin D is absent from all natural foods except fish and egg yolks. That limits our options a bit. Here are the average amounts you can get from these foods:
3.5oz salmon 360iu
3.5oz mackerel. 345iu
3.5oz canned tuna. 200iu
1 egg yolk 20iu
Now I don't know about you but I find it difficult sometimes to manage all the foods I should eat for weight loss, overall health, energy, etc etc. trying to create a weekly menu that hits all those marks. I know is beneficial to me but can be challenging with my schedule. So this is where the supplements come in. Now it's easy to think "ok, I'll just pop a multi Vitamin and call it a day"! Yeah, that's not the best idea. Multi vitamins on average only have about half of the daily requirement and doubling up is dangerous because you're doubling up all the vitamins in that multi. "Okay, well I'll just pop down to my local Vitamin shop or natural food store and grab some Vitamin D" Not so fast shopping for the right supplements should require one to do a bit of research and any old Vitamin D just won't work. Remember when I said the only natural source of Vitamin D is found in fish? That means fish oils is what you should be looking for. There are a hundred brands out there and not all of them are on the up and up. It's a waste of money without any benefits if they're not from a reputable company. Some of you may have a trusty brand that you already love so your work is already done. If you're not sure where to go or interested in additional options here are the two I'd recommend. Nordic Naturals www.nordicnaturals.com
I've spent some time researching these two companies and I have a secret source,( a good friend of mine has been using supplements from these companies for years and swears by them.) I could go into great depth about both of them in what I found but I will save that for the
next blog. There's a great deal of information there that is important and worth its own blog. So stay tuned I will have a blog on both of these two companies. Until then it's definitely worth taking a scroll through their website to get an idea of what they do.
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