Vitamin D - the sunshine vitamin

The relatively simple act of stepping outside can be the first step in maintaining good health.

All the better if you can do so in daylight. This is because your skin uses sunlight to make vitamin D, which helps your body absorb calcium and phosphate from your diet helping to maintain healthy bones, teeth and muscles.

In the UK, there is usually enough sunshine to provide your vitamin D needs from late March to the end of September, especially from 11am to 3pm. This means stepping out daily for short periods with your forearms, hands or lower legs bare and without sunscreen. The ultraviolet part of the sunlight used by the body to create vitamin D cannot get through glass so just make sure you go outside: unfortunately, sitting in a sunny room isn’t enough!

The amount time you need to spend in the sun will depend on a number of things, including where you live and your skin type, so it is not possible to give an exact time for how long to spend. For example, elderly people and people with darker skin tones convert sunlight to vitamin D more slowly.

The important thing is not to burn, particularly in the summer months. Either cover up or use sunblock and sunglasses before this happens. Summer weather forecasts often give a rough idea for how long this might take.

If you find it difficult to achieve this time in the sun, you can also top up with vitamin D by eating foods such as oily fish, red meat, and eggs or you can take vitamin D supplements to ensure you are getting enough.

If you want a little extra support, why not try adding Berocca Immuno to your routine? Berocca Immuno contains high-strength vitamin D, alongside 10 other vitamins and minerals that support the normal function of your immune system and can be taken every day.

Don’t stop now

Once outside, you can also take the opportunity to do some exercise which may help to prevent heart disease, stroke and some cancers. Exercise can also boost self-esteem, mood and energy while at the same time reducing the risk of stress, depression and dementia.

Just half an hour of moderate exercise a day is all it takes. Even a brisk walk is enough. That means moving fast enough to raise your heart rate, breathe faster and feel warmer – you should be able to talk but not sing the words of a song. If you prefer, other forms of activity like dancing, swimming and cycling will give you the same benefits.

Try to work this into your daily routine and it can feel like less of a chore. Maybe a quick walk to the shops or café at lunch time will do. You could walk to a friend’s house instead of driving, or get out in the garden! You don’t even need to take the 30 minutes in one go, and can spread them across the day.

It’s clear, then, that getting outside every day – even for a little while – can do wonders for your mental and physical health. Take that first step, and you won’t look back!