While Vitamin C gets the most of the attention during cold and flu season, Vitamin D always deserves a look. Vitamin D plays a central role in keeping your bones strong and fit, which translates into fewer fractures as you get older.
Vitamin D Drops As We Spend More Time Indoors
Vitamin D is a vitamin that your body manufactures via exposure to sunlight. Since most Americans no longer work or spend much time outdoors, Vitamin D levels are commonly low, even among children, as shown in a Manchester study of elementary school students. The researchers attributed the results to minimal amounts of Vitamin D in their diet and also a limited exposure to sunlight.
Lack of Vitamin D Can Increase the Risk of Osteoporosis
In adults, one of the main bone-related problems is osteoporosis, the thinning and weakening of your bones with age. This typically affects people over the age of 60, but can begin decades earlier, due to dietary, hormonal, and exercise related factors. Vitamin D is closely tied to the proper absorption of calcium and its insertion into bones to keep them strong. Lower levels of Vitamin D production translate into less sturdy bones over time, and both spine and hip fractures with advancing age.
Reduce the Risks of Vitamin D Deficiencies
So what can you do to avoid getting this?
You can focus on changing your diet to include more items that contain Vitamin D, including foods like kale, collard greens, Brussels sprouts, dark green lettuce, or broccoli.
When managing your diet for bone health, it is important to note that the National Academy of Sciences currently recommends that people ages 19 to 50 consume 1,000 milligrams of calcium per day, and that those age 50 or over get 1,200 milligrams per day.
Other ways to lower your risk of osteoporosis are to be active and exercise in sunlight, which increases your Vitamin D production. Focusing on weight-bearing exercises (like strength training and hiking) that put a moderate strain on your bones is a great way to stimulate them and encourage their absorption of calcium.
Vitamin D can also be supplemented in capsule, pill, or liquid form. You can discuss your levels with your doctor, to figure out if supplementing is right for you, and with how much.
Need some ideas? Check out this article: List of the best places to run in Orange County.
OR check out our blog: Staying Fit in Orange County: The Best Hiking Trails
Think you’re experiencing signs of osteoporosis? Swing by our offices in Irvine, Fountain Valley, or Costa Mesa and have one of our trained staff check to see if you may be at risk.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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