Lack of sun exposure due to a hectic office routine can lead to vitamin D deficiency. This essential vitamin for maintaining healthy bones and reducing the risk of diseases that increase the likelihood of fractures in the body is obtained through sunlight and food.
According to dermatologist Marcela Vidal, from Hapvida Saúde, vitamin D is liposoluble, which means that it is soluble in fat and has an important role in the immune system and bone metabolism. “It plays a key role in the production of healthy bones. Vitamin D deficiency in children can lead to rickets, while in adults it can contribute to osteoporosis, increasing the risk of fractures,” she explains.
Exposure to ultraviolet radiation is the main source of vitamin D, and sunbathing for approximately 15 minutes is recommended, three times a week, with 18% of the body exposed, for example, wearing a T-shirt and shorts. However, it is important to avoid excessive exposure during peak radiation hours, between 10 am and 3 pm, as it can be harmful to health. If this measure does not reach adequate levels of vitamin D, oral supplementation is recommended instead of increasing sun exposure, which may increase the risk of skin cancer.
In addition to sun exposure, vitamin D can be found in foods such as salmon, herring, mackerel and fish oil. However, the dermatologist warns that the contribution of food to vitamin D levels is small. Vitamin D deficiency is identified when blood levels are below 20 ng/ml, and sun exposure or the use of vitamin supplements is recommended, depending on the clinical situation of each patient.
Lack of sun exposure due to a hectic office routine can lead to vitamin D deficiency. This essential vitamin for maintaining healthy bones and reducing the risk of diseases that increase the likelihood of fractures in the body is obtained through sunlight and food.
According to dermatologist Marcela Vidal, from Hapvida Saúde, vitamin D is liposoluble, which means that it is soluble in fat and has an important role in the immune system and bone metabolism. “It plays a key role in the production of healthy bones. Vitamin D deficiency in children can lead to rickets, while in adults it can contribute to osteoporosis, increasing the risk of fractures,” she explains.
Exposure to ultraviolet radiation is the main source of vitamin D, and sunbathing for approximately 15 minutes is recommended, three times a week, with 18% of the body exposed, for example, wearing a T-shirt and shorts. However, it is important to avoid excessive exposure during peak radiation hours, between 10 am and 3 pm, as it can be harmful to health. If this measure does not reach adequate levels of vitamin D, oral supplementation is recommended instead of increasing sun exposure, which may increase the risk of skin cancer.
In addition to sun exposure, vitamin D can be found in foods such as salmon, herring, mackerel and fish oil. However, the dermatologist warns that the contribution of food to vitamin D levels is small. Vitamin D deficiency is identified when blood levels are below 20 ng/ml, and sun exposure or the use of vitamin supplements is recommended, depending on the clinical situation of each patient.
