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The Sunshine Vitamin!

As we welcome our first days of warm weather here in the northern hemisphere, it causes me to reflect on just how vital sunshine is in our daily lives. Not only does it help our gardens to thrive and the grass to grow but it helps our bodies produce the essential Vitamin D that we need to support bone health, keep our immune system healthy and may help reduce the risk of developing chronic disease.

Vitamin D is required for the body to absorb Calcium. It also improves the function of muscles which in turn improves balance. This is very important for seniors to avoid injury from falls. Our body controls the amount of Calcium we have circulating in our blood, so if you are not getting enough Calcium it will take it from your bones. Vitamin D together with Calcium is essential for bone strength. Having healthy bones won’t prevent a fall but it can prevent hip or other fractures that could lead to hospital or nursing home stay or permanent disability.

In spite of what dermatologists say we do need a certain amount of sunshine on our bare skin. Besides being essential for Vitamin D production it increases beta endorphin levels which make us feel good both emotionally and physically, it also regulates our circadian rhythm to promote restful sleep.

sunshine vitamin d

Just 10 – 15 minutes of exposure on hands, arms & legs 2-3x per week is all that is required to get adequate exposure. Any longer than this require sunscreen to avoid burning the skin. Note that African Americans need 5-10x longer exposure than Caucasians.

Dr. Michael Holick, a Professor and expert on the subject of Vitamin D suggests that seniors and those at risk with osteoporosis or other bone disorders should be sure to get 1500 – 2000 IU daily. Be sure to consult with your physician to determine what is a safe level for your needs.

The recommended daily allowance can be obtained not only through sunlight but by consuming fish oil, fatty saltwater fish such as halibut, tuna, cod, egg yolks and mushrooms. While I am not a big supporter of dairy, milk and dairy products are typically fortified with Vitamin D.

Other ways to maintain bone health are:

Physical activity – aim to get 30 minutes of physical activity daily. Find time for activities like walking, dancing, gardening and light jogging if your body can accommodate that.

Bone Density test – this test helps to assess your bone health and risk of future fractures. Both men and women should have bone density tests every few years.

Supplementation – choose a high quality Vitamin D/Calcium supplement from your local health store, never get vitamins from grocery or department stores as they typically have fillers and other additives in them.

Maintain a healthy weight – being underweight increases risk of bone loss (consult your Dr to determine the best weight for your body)

Quit smoking & limit alcohol use – smoking & alcohol can decrease bone mass and increase the chance of fractures.

Days filled with sunshine are short so get outside and enjoy it every moment you can!

Kim is the owner of Lakeside Natural Therapies, specializing in Nutrition & Reiki. If you have questions for Kim feel free to contact her at

The information provided by Lakeside Natural Therapies is for educational purposes only. It is not meant to act as a substitute for the care of a licensed heath care provider, or as a source of diagnosis or treatment of illness or other medical conditions. Its sole purpose is to provide education about holistic health care.

For more information on home health senior care services, contact iCare Home Health at iCare Home Health is a private boutique home health care services agency serving the Burlington, Oakville, Milton, Georgetown, Mississauga and Toronto ON areas. Service offerings range includes “Friend at Home” companion care, “Personal Support at Home” PSW services, “Nurse at Home” nursing assistance“, Foot care to “Handyman at Home” and Genius at Home computer help. We also offer a suite of custom Hospital Discharge, Respite and Live-In Care Packages. . In support of the iCare philosophy of “Making a Difference” in our communities, iCare Home Health actively supports local hospitals in Halton and Peel regions, and Alzheimer Societies among other health organizations.  For more information about iCare Home Health services, please visit” (the best way to stay connected is to Like us on FacebookFollow us on Twitterand subscribe to our newsletter.

Or of course you could always just give us a call to discuss your own individual Care needs.


Kim is the owner of Lakeside Natural Therapies, specializing in Nutrition & Reiki. If you have questions for Kim feel free to contact her at

Posted in Natural Therapies at Home
Written by
Kim Auddino
Kim is the owner of Lakeside Natural Therapies, specializing in Nutrition & Reiki. If you have questions for Kim feel free to contact her at

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