Vitamin D is essential

Vitamin D is essential

15 May 2013

HAVE you been trying to get out between rain showers and gusts of wind to start the spring planting, cut the grass or make a start on that list of DIY projects?

Here are a few tips to make it safe, healthy and enjoyable.

If you are the weekend warrior type please take note. Most of us have spent the winter in a sedentary manner. Cosy nights in front of the fire, curled up on the sofa and lack of movement in general can lead to stiff joints and muscles that haven’t seen much action since the end of the summer last year.

Something else which tends to suffer during the winter is our vitamin D levels. Vitamin D is so important to our overall health and wellness. There is a large and growing list of diseases related to vitamin D deficiency such as the bone diseases, rickets, osteopenia, osteoporosis and osteomalacia. Muscle pain and weakness is another. There have been various pieces of research that good vitamin D levels are linked to a reduction in certain cancers.

For optimal vitamin D levels, it is generally recommended to spend around 15-30 minutes per day, with at least your hands and face exposed to the sun during the summer. With our summers, that could be a difficult ideal to achieve. However, for those unable to get sufficient vitamin D from sunlight, artificial UVB lamps are a viable option, as are vitamin D supplements. Dietary sources of vitamin D are generally insufficient to produce optimal levels so a separate supplement is generally recommended.

So is it possible for the body to store enough vitamin D from summer sun exposure to last through several months of winter?

Vitamin D is stored in the blood for a few weeks and in the fat for a few months. Levels generally by 20 percent to 30 percent during winter. So you could need a good vitamin D boost. However, there are no particular indicators to find out what your vitamin D levels are, in fact the only way to check your level is to get a blood test done. Why not ring our clinic for more information about getting your vitamin D levels accurately checked.

Eventually when you decide that spring has finally arrived and summer is on it’s way, make sure that when you get back into some gardening or spring cleaning you build up your activity levels slowly. Remember, after sitting at a desk all week and then charging out to attack the garden all in one go may not be the best idea

First, you may be using muscles and joints that have barely moved over the winter and are not initially ready for extended periods of activity. Second trying to do everything all at once may leave you feeling exhausted, feeling sore and also feeling fed up.

Give these handy tips a try:

• Make sure you have all the tools and equipment you need before you start. This avoids unnecessary interruptions and hold ups.

• Do some stretching or warming up before you begin. I know this may seem silly when you are just cutting the grass but I assure you three or four minutes spent now can save you a lot of time and discomfort later.

• Break it down. If you are tackling a big job break it down. Make sure you allow yourself time for regular breaks every half hour to hour. A break may be two or three minutes to sit down or to do some light stretches and have a drink of water.

• Drink plenty of water. By incorporating a glass of water with each break this will be easily achieved. Keeping hydrated helps muscles, joints, nerves and our brains to keep functioning well.

• Get help. For bigger jobs or those involving heavy lifting make sure you have some help. Having help can make it more fun and also safer and easier to complete the bigger tasks. Actions such as digging, raking and sweeping which involve bending and twisting at the same time can place a lot of pressure on the joints muscles and discs of the lower back. If there is already some instability in these structures it can increase your risk of damage, so be extra careful with these movements.

And most of all get your spine and nerve function checked by a chiropractor before beginning your next project to ensure stability, function and strength and increase your chance of completing the job safely. Also call to get your vitamin D levels checked. Ring Dr. McElroy, your local chiropractor, for more information on 02844 839560.