Being indoors for well over 4 months has definitely taken a hit on our health. With nowhere to go, most of us have been spending all our free time sitting or lying down in front of our mobile or laptop screens. Result? Little to no exposure to sunlight. And by that we mean, missing out on our daily dose of vitamin D — leading to deficiency.
While some of us can still head out for a morning walk to soak the sun, it’s not enough to meet the minimum bodily requirement. Fortunately, there are some ways to boost your vitamin D levels while stuck at home. Read on and take notes...
Why vitamin D is essential for skin and hair health
Apart from keeping your bones strong and healthy, vitamin D also helps in maintaining the health of your skin and hair. It plays a role in maintaining your skin’s barrier function and immune system, heals wounds and boosts hair growth cycle. Vitamin D deficiency can lead to issues like dry skin, slow wound healing, hair loss, and in some cases, even psoriasis. Since vitamin D is also connected to maintaining mood and stress levels, issues like stress-related hair thinning and alopecia. Thus, maintaining sufficient levels of this sunshine vitamin is super essential for your skin and hair.
How to boost your vitamin D when you’re indoors:
01. Take time to get whatever sunlight you have access to
Instead of hitting the snooze button, use the morning time to get whatever sunlight you have access to at least three times a week. Ideally, you should expose 40% of your body to 30 mins of sunlight between 7-11 am.
PS Make sure to slather on enough sunscreen to avoid any unwanted sun damage.
02. Consume vitamin D rich foods
A major way to boost vitamin D levels in your body is through diet. Some of the foods that are abundantly rich in vitamin D are:
- Egg yolks - Tossing out egg yolks to get rid of the fatty content is a common practice which we’ll recommend avoiding a couple of times. The yolk is rich in many multiples nutrients, vitamin D being one of them.
- Mushrooms - They are an excellent plant-based source of vitamin D.
- Milk - While vitamin D is not naturally formed in milk, most companies add it in as they are an excellent delivery system for this nutrient. If you’re lactose intolerant, try switching to soy or almond milk for similar benefits.
- Fatty fish - Fatty fishes like sardines and salmon are good sources of vitamin D too.
03. Take vitamin D supplements
Oral vitamin D3 supplements are fat-soluble in nature and should be taken with meals. It is best absorbed in your bloodstream when taken with high-fat foods; washing it down with a glass of milk can also help.