With colder and darker days upon us, it can be difficult to feel as refreshed and active as during the summer months!
Without the sun providing us with vitamin D, we often need to look to other sources to ensure that our bodies and minds are functioning just as efficiently. This winter, put your health first and learn how to boost your vitamin D levels (and keep them up!) without the power of the summer sun.
What is Vitamin D, and Why Do I Need It?
A nutrient our bodies need a healthy supply of to function at its best, Vitamin D is essential for maintaining strong bones, supporting immune health, and promoting mental well-being. This vitamin helps regulate the calcium and phosphorus in our bodies, which in turn supports our metabolism, reduces inflammation, and improves our mental health over time.
Vitamin D is commonly known as the “sunshine vitamin” because sun exposure on skin is the most common way to get it! With darker winter days, this can be difficult to get as we move indoors to stay warm and keep busy with work, school, and other activities. So how can we get the Vitamin D we need?
How Can I Get Vitamin D Without the Sun?
- Incorporate more fish into your diet. Fatty fish like salmon, trout, and mackerel are some of the richest sources of vitamin D. If you’re vegetarian, we also love fortified breakfast cereals, milks, yogurts, and tofu!
- Enjoy more fruits and vegetables with Vitamin D. Did you know that a lot of winter’s seasonal produce is high in Vitamin D? Try incorporating more sweet potatoes, mushrooms, spinach, oranges, and bananas into your weekly meal plans.
- Try using a UV-B lamp at home. Made especially to use indoors through cold and dark winters, these lamps aid in vitamin D production. Similar to how careful we are around the sun, use these lamps with caution to prevent skin damage.
- Take supplements. If you’re concerned about not meeting the daily recommended intake of Vitamin D, we recommend talking to a healthcare professional and taking vitamin D supplements to support your needs!
How Can I Keep My Vitamin D Levels Up Without the Sun?
- Get a lot of sleep! The more hours and higher quality sleep you get, the better your body’s ability to utilize and regulate its vitamin D.
- Move your body more often. Being active keeps our metabolism high, which improves our body’s processing of vitamin D it already has in it.
- Enjoy more probiotics! Probiotics are live bacterias and yeasts that provide benefits when consumed. Eating probiotic-rich foods like yogurt, cottage cheese, and tempeh helps your body absorb vitamin D more efficiently.
- Reduce stress. Long term and chronic stress depletes our vitamin D stores quickly, so take the time to practice relaxation techniques to help stabilize vitamin D levels.
