How to Get More Vitamin D

by Marina Martin

in Add It In

Various studies show that we need much higher levels of Vitamin D.

Why do I need Vitamin D?

Your body needs Vitamin D in order to absorb calcium, and together, they support bone growth. Vitamin D has also been linked to preventing everything from depression to cancer.

Vitamin D is typically created by your body when exposed to direct sunlight, but using sunscreen and living in a cloudier climate can both contribute to Vitamin D deficiencies.

How much Vitamin D do I need?

While official recommendations suggest 200 IU of Vitamin D for people under 50 (400 IU for people 50-70, and 600 IU for those over 70), many doctors and other health professionals feel these numbers are too low.

Healthy adults should aim for 1,000 - 2,000 IU of Vitamin D each day. Be sure to consult your doctor.

How do I know if I’m getting enough Vitamin D?

If you’re concerned, your doctor can order a 25-hydroxy Vitamin D (or calcidiol) test to check your current levels. Normal range is 16.0 to 74.0 nanograms per milliliter (ng/mL).

How can I get more Vitamin D?

  • Find 5-10 minutes, 2-3 times a week where you can be outside without sunscreen and with at least your arms uncovered. You may already have a ritual you can use for this purpose - perhaps walking to the coffee shop or bus stop, or taking the dog for a quick walk.

    It’s important that you not be exposed to the sun for more than 10 minutes (to prevent skin cancer), and that you avoid the sun during particularly hot parts of the day (like noon in the summer). The lighter your skin, the less sun exposure you’ll need to get an equivalent amount of Vitamin D.

    If you don’t already have such a ritual, make one! Put it on your calendar and setup an automatic text or email reminder - then go for a short walk around the block. If you have a portable music player, choose one or two five-minute songs and head back inside once they finish playing.

  • Take a Vitamin D supplement. I personally like Nature Made Vitamin D Supplements, which are also vegan.
  • Look for versions of foods you already eat that are fortified with Vitamin D, such as milk, yogurt, or cereal. Keep a note in your meal planner to continually remind yourself to choose Vitamin D options where available.

Sources

MedlinePlus Medical Encyclopedia: 25-hydroxy vitamin D test (NIH)
Supplement Your Knowledge of Vitamin D (WebMD)

 

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How to Drink More Water

by Marina Martin

in Do It Better

Buy three 32-oz water bottles (i.e. Nalgenes).

Each night, fill all three with water, and stick them in the fridge.

The next day, take out one water bottle and keep it with you. Drink it. Repeat until all the water is gone.

Repeat each night.

Note: If you’re not used to drinking lots of water, you will feel sluggish for the first few days of being this hydrated. You will also use the restroom a lot. Stick with it. Your body will quickly adjust and you’ll feel more energized and refreshed than ever before (and your bathroom breaks will decrease — really!).

(This has worked flawlessly for me for going on four years now!)

 

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Get Maximum Nutrition from Leafy Greens

by Marina Martin

in Do It Better

Eat your greens within four days of being harvested for maximum nutritional benefits.

The fresher your spinach and other leafy greens are, the more nutrients they contain. Within just a few days, levels of antioxidants and folate begin to plummet.

Your best bet for fresh greens is a local farmer’s market, followed by the grocery store. Ask what day(s) they put out fresh produce, and add a recurring reminder to your Google Calendar so you always know what date to buy the healthiest spinach on!

If access to fresh produce is a challenge, reach for the frozen stuff, which retains much of the original nutritional value at the time it was frozen.

 

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